days 19-20

Eats have been good, nearly 100% over the last few days (yay me) and workouts are getting better. I am getting my weights back up to where they were before I left. Slowly but surely. Here's my workout from yesterday and today:

Yesterday, Day 19 of MC with Damon
Cardio: 20 Min HIIT on elliptical at home followed by 1 complete set of Ab bootcamp

Today, day 20 of MC
UBWO
Chest-DB press
12 x 15
10 x 20
8 x 25
6 x 30
12 x 25
Incline DB Press
12 x 25

Shoulders-cybex press machine
12 x 17.5 (each side)
10 x 22.5
8 x 27.5
6 x 30
12 x 27.5
Lateral DB Raise
12 x 10
10 x 7.5 singles

Back-Barbell Row
12 x 40
10 x 45
8 x 50
6 x 55
12 x 45
Widegrip Pulldowns
12 x 60
Hyperextensions
4 x 10 x 25lb

Triceps-Assisted Dips
12 x pin # 12
10 x pin # 11
8 x pin # 10
6 x pin # 9
12 x pin # 10 (ouch!)
Pushdowns
12 x 40
1 Arm Pushdown
12 x 10

Biceps-High Cable Curls __O__ /_O_\
12 x 17.5 (each side)
10 x 20
8 x 22.5
6 x 25
12 x 22.5
Barbell Curl
12 x 35

Shoulder felt good today. I mistakenly put the pin in the wrong slot on the tricep assisted dips, so actually ended up doing far better than ever. But man, did it hurt!

Meals are almost always the same:

M1: 6 eggwhites, 1 slice f/f cheese, 1 serving oatmeal
M2: protein shake, 1 f/f yogurt
M3: 4 oz grilled chicken, 1/3 cup brown rice, 4 oz veggies
M4: Myoplex lite shake
M5: Shredded chicken over 8 oz veggies, 1/2 cup lo cal no sugar added marinara, 1 tbs parmesean grated cheese
M6: 1 scoop protein powder

4 L water consumed.