Day 26 and 27

OK so for Monday's summary this is how it all shook out:

Golds Gym Point Loma, CA

545pm....

dynamic warn ups, cuff matrix, band stretching...

paramount incline chest press (love this damn thing!)
5x6 reps

smith rack wide pull ups
5x10 with isometric pause at top

paramount flat chest press
3x6

rack narrow chins
3x10 with isometric pause at top

hammer wide chest press
3x12-8

hammer low row
3x12-8

cable cross overs
3x12

hammer high row
3x12

seated pec deck
2x15

kneeling cable/rope face pulls
2x15

730pm....done and out!

Meals:

12 noon
10 oz tilapia
4 tbsp ff sour cream
1 whole egg
10 small corn tortillas
chopped greens

400pm
large garden salad at souplantation buffet w/ walden farms dressing
3 scoops cellucor whey
15 small corn tortillas

800pm
16 oz ff plain gy
4 tbsp npb
2 cup unsweet almond milk

As of Monday morning I am at 188lbs even and 8.7%. Day by day baby!!

Today (Tuesday) was arms which as you all know by now is my favorite day in the rotation! Killed it today to!!

6pm.....24 hour fitness mission rancho

did 36 minutes of cardio this morning  at 745am as well via group x-class.....took them all for a nice little jog/circuit.

dynamic warn up, band prep, pillar prep....

seated db shoulder press: (2 sets of each)
45'sx10
50'sx7
55'sx5
60'sx2

standing db curls: (2 sets of each)
30'sx12
35'sx9
40'sx6

back support, seated overhead ez bar tricep extensions: (2 sets of each)bar is 30#
bar+25#x12
bar+35#x9
bar+40#x6

hammer seated shrugs
2 plates per side for 4 sets of 20 reps with 1 sec iso hold at top of each rep

flush series!!
back to back to back with 10-15 seconds rest between for 2 rounds not to failure (all using the rope attachment)

cable high face pullsx20
cable hammer curlsx20
cable tricep press downsx20

That was a wrap for today folks!

Here is a look at my days major grub meals (2 of 3 of them)

pre lift at souplantation


post lift at home