Thursday Training and Diet Day 16

-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
1st 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

2nd Cycle
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

3rd Cycle
A: 165 x 6/ 175 x 5/ 175 x 5/175 x 5
B1: 25# x 6/ 2 sets @ 30# x 6
B2: 25# x 6/ 2 sets @ 30# x 6 and 5
C: 20# x 6/6/4
D: 12.5# x 25 x 3
E: Anchored Situps - 3 sets of 20 with :60 rest between sets.

Notes:
A: went for more consistency this go around so tried 4 tough sets at the same weight instead of maxing and then dropping weight or starting low and adding. Everything else I built on from last cycle.. My goal throughout these three cycles has always been find a good tough weight I can complete for the reps and sets on tempo and then add weight to each cycle. So even if its just 1/2 pound or 10 pounds, I'm always trying to improve. I had some extra time at the end so I threw in some abs. I know it wasn't programmed but I feel its something I need more of so long that I don't over do it!
Diet
Pre Wod - Coffee, Creatine, Bcaa's and Glutamine + Probiotic

Meal 1 (7:30am)
Post Wod - 1 scoop Whey Protein, Sweet Potato Puree, Bcaa's, Glutamine and Creatine

Meal 2 (8:45am)
4oz Chicken with 1 Can Pumpkin Puree

Meal 3 (11:45pm)
1 Can Albacore Tuna and Sardines in Olive Oil with Mixed Greens

Meal 4 (3:00pm)
4 Hard Boiled Eggs

Meal 5 (6:00pm)
Ground Bison with Brussels Sprouts and Rao's Tomato Basil Sauce

Before Bed - Natural Calm, Glutamine and Probiotic

Calories: 1950
Protein: 184g
Fat: 32g
Carb: 133g
Fiber: 44g