Friday Training and Diet Day 10

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

Today's
A: 185 x 5/ 165 x 5/ 155 x 8/ 155 x 6
B1: 25# x 6/6/6
B2: 25# x 6/5/3 (rest :10) 2
C: 15# x 8/8/7
D: 12# x 20/arm x 3
Added in Hanging Knees to Elbow 3 sets of 10 Controlled reps with 1 minutes rest b/t sets
Diet
Pre Wod - Coffee, Creatine, Bcaa's and Glutamine + Probiotic

Meal 1 (8:30am)
Post Wod - 2 scoops Whey Protein, Sweet Potato Puree, Bcaa's, Glutamine and Creatine

Meal 2 (9:30am)
4 Hard Boiled Eggs

Meal 3 (12:30pm)
1 Can Wild Albacore Tuna and Cucumbers with Apple Cider Vinegar

Meal 4 (3:30pm)
5oz Chicken with an Avocado

Meal 5 (6:00pm)
Ground Bison with Broccoli and Rao's Tomato Basil Sauce
Before Bed - Natural Calm, Glutamine and Probiotic

Calories: 1,921
Protein: 183g
Fat: 32g
Carb: 113g
Fiber: 30g