Here's what I did:
Chest:
Incline DB Press 70lbs for 3 sets
Flat DB Press 70lbs for 3 sets
Incline Flye 35lbs for 3 sets
I pushed myself to failure on the DB Presses because I really want to trigger some new growth in my upper pecks. I don't want the normal slant that most guys have, I want the hardcore full chest.
Back:
Wide grip pull-ups to failure 3 sets
Seated Cable Row 3 sets @ 140lbs
Deadlift 3 sets @ 185 lbs
I brought my deadlift up again this week - I did 135 last week but even with that I want my lower back to be nice and developed for a full back, not just nice lats.
Diet was a little skewed due to my sucky work schedule, but I once read that if you miss a meal don't sweat it, just get back on the train for the next meal and that was what I did. Since I'm doing 50g of protein per meal, I still end up with a bit of 200g of protein every day.
Time to clean my room and shower before bed so this is Markito Muscle signing off!
Got questions, hit me up!
@markitomagic on twitter.
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