Friday Training and Diet Day 3

-Chest and Shoulders-
A: Low Incline BB Bench;  4 sets of 5-8 @ 3020; rest 3 min.
B1:Slow Flat DB Fly;  3sets of 4-6 @ 4050; no rest
B2: Slow Incline DB Fly;  3 sets 0f 4-6 @ 4050; rest 90 sec.
C: Slow DB Laterals; 3 sets of 4-6  @ 4050; rest 2 min
D: DB lean away laterals; 3 sets of 20-25 @ 2010; rest 2 min

Results
A: 135 x 6/ 155 x 5/ 145 x 5
B1: 25# x 6 for all sets
B2: 25# x 6 for all sets
C: 15# x 6/arm x 3
D: 10# x 25/arm x 3

Notes:
I think I judge all the weight to be just about right.. I was swinging the weights up with my body on the laterals.. I was sure to pull my shoulders back and go through the movement slow and steady. So when I got to the last few sets of the Fly's and standing laterals, they were tough, I felt a good burn.. even on the lean aways... yea the weight was only 10# but on tempo for 25 reps, yea I was feeling a burn around 15 - 25. Grittin my teeth with this little baby dumbbells :) check your ego at the door right!
Diet
Meal 1 (7:10am)
Post Wod - Sweet Potato Puree Whey Protein, Bcaa's, Glutamine and Creatine

Meal 2 (8:10am)
Pumpkin Puree + 2.5oz Chicken

Meal 3 (12:00pm)
5.5oz Wild Caught Cod and Sardines with Mixed Greens, Cucumbers and Mushrooms with Dijon/Apple Cider Vinegar

Meal 4 (3:30pm)
4 Hard Boiled Eggs

Meal 5 (6:30pm)
Ground Bison with Cauliflower and Rao's Tomato Basil Sauce

Calories: 1,749
Protein: 164g
Fat: 36g
Carb: 146g
Fiber: 39g