Yesterday.
1: 10 egg whites, 2 egg yolks, 3/4 c steel-cut oatmeal, tbsp grape seed oil, 2 fish oils, multi, 2 c coffee
2: 10 oz ground turkey, 1/2 c brown rice, venti coffee
3: 10 oz ground turkey, 1/2 c brown rice, diet Rockstar
4: 12 oz tuna w/mustard (awesome!)
Trained: Chest/Triceps
1. wide-grip incline bench press
45x15
95x8
135x8
185x8
205x8
2. w-g bench press
185x8
205x8
3. decline DB press
70x8
75x8
4. cable crossovers
5platesx10
7platesx8
5. rope pushdowns
4platesx10
6platesx10
8platesx10
10platesx10
6. seated DB ext.
60x10
70x9
7. reverse one-arm pushdowns
2platesx10
3platesx10
8. LifeFitness bike: 20 min. @level 3/~110 rpm (arduous!)
5: 1/4 c dextrose, 5 g creatine, scp whey
6: 10 oz ground turkey, 3/4 c white rice
7: 2 tbsp all-natural peanut butter