Delts/Chest/Arms

pre/during workout
BCAA boost in crystal light
cytomax
water

25 mins recumbent bike
10 mins tread mill
20 mins recumbent bike

total cardio =55 mins

4 sets supported hanging knee ups

banana,gatorade

DELTS
3 warm up sets front,side,rear raises
4 warm up sets BB shoulder press
2 working sets BB shoulder press*165x7,185x5*drop to 135x6*
CHEST
2 warm up sets flat DB bench press
2 working sets flat DB bench press*75x8,95x7*
2 sets incline BB bench press*185x7,205x4*drop to 135x6*
TRICEPS
3 sets close grip bench press*135x8,155x5,175x5*drop to 135x6*
2 supersets*overhead tricep extensions* w/V grip *120x10,140x10*
*pressdowns w/V grip*140x7,140x7*
BICEPS
2 sets altern. DB curls*35x8,40x6*
2 sets ez bar curls*95x9,105x5*drop to 70x4,rest 70x9*
2 sets preacher curl machine*done unilaterally*60x20,40x15*

stretching,icing my back

MEAL#1
3 scoops whey in gatorade
3/4 cup grits w/soy milk,equal,banana
MEAL#2
chicken breast
2 small slices beef pot roast
crystal light
MEAL#3
about 12 fish sticks
1 scoop whey in water
crystal light
MEAL#4
1 scoop whey in water
slice of toast w/tblspn peanut butter
MEAL#5