Today I added Chest and Back together. I lowered the volume to maintain high intensity between both body parts...

CHEST (contract and squeeze at top for 2 sec)

Pec Machine - 2 x 15 to warmup

Incline Barbell - 3-4 warmup sets then 4 x 10

DB Flat Bench - 3 x 8 

Cable Flyes - 4 x 10

BACK

Straight Bar Pullovers - 3 x 15

Wide Pullups (Assisted) - I used the assisted so I could focus more on squeeze and contraction for 10 full reps.  5 x 10

Smith Machine Bent Over Rows - I made sure to squeeze for 1 sec at the top of each rep. 4 x 8 

Close Grip Pullups (Assisted) -I used the assisted so I could focus more on squeeze and contraction for 10 full reps. 1-2 sec squeeze at top. 3 x 10 

NUTRITION LOG

Upon Wake Supps: 1 cap Lipo 6, 1 cap Diablo 

Pre Workout Supps: 2-3 caps L-Arginine 1 Forskolin

Intra Workout Drink - 75 grams carbs Gatorade / 25 grams Peptopro 

Post Workout Supps - 1 pack SuperMix, 1 pack SmartMix

Meal 1 Post Workout 30 mins Later 

- 2 Scoops Origin 100% Whey Isolate

- 1 Scoop Casein

- 1 and 1/4 cup Dry Oats

- 2 Tablespoons of Peanut Butter

Meal 2 Post Workout 1.5 hours Later

- 8 oz Grass-fed Beef

- 2 cups white rice

Meal 3 

- 2 Scoops Origin 100% Whey Isolate

- 1 Scoop Casein

- 1 cup Dry Oats

- 2 Tablespoons of Peanut Butter

MID DAY SUPPS - 2-3 caps L-Arginine 1 Forskolin

Meal 4

- 8 oz Chicken

- 300 gram Sweet potato

- 14 grams of grassfed butter

Meal 5 

8 oz of Grassfed Beef

Meal 6 

- 1 Scoop Origin 100% Whey Isolate

- 1 Scoop Casein

*Ok I just realized I've missed a meal. Normally I'll have 7 meals.