Back/Chest

pre during workout
coffee w/equal
5 g BCAA's in sugar free kool-aid
sugar free full throttle
water

30 mins recumbent bike
15 mins treadmill
10 mins recumbent bike

total cardio=55 mins

banana,gatorade

BACK/CHEST
2 warm up sets wide grip/overhand pulldowns
3 working sets pulldowns*190x8,220x6,240x4*drop to 190x5*
3 warm up sets incline DB bench press
3 working sets incline DB bench press*60x7,80x6,90x8*
3 sets HS high row machine*3 plates x 6, 3 plts+25lbs x 7, 4 plates x 6* lbs per side
2 sets flat BB bench press*185x6,205x6*
3 sets seated rows,med underhand grip*200x8,230x8,260x6*
2 sets decline machine bench press*210x9,230x5*drop to 180x3,90x6*

MEAL#1
2 whole eggs
6 egg whites
2 slices wheat bread
gatorade
*diet coke asa I hit work*
MEAL#2
1/2 cup spaghetti
1 cup lean ground beef beef w/diced tomatos,onions,garlic
mixed w/about 6 oz chili w/o beans
5 g BCAA's in sugar free kool-aid
MEAL#3
same as meal #2
MEAL#4
fish sticks about 12-16
sugar free kool-aid
water
MEAL#5