pic finally lost some bodyfat not much

[ayezer]

Training Log Update posted on 2011.11.01 22:27:54
this workout was tough alot of reps still rehabbing felt very week but also did alot of rotator cuff work and alot of warmup reps to get blood flow in the shoulder and the shoulder felt much much better best in a long time. On another note my stamina was terrible. I found this routine and was short on a couple of reps on the last few reps.
Looking for sone hypertrophy/stamina getting my shoulder healed and then focus on strength still frustrated the weakest I felt in a long time.

after did some hammer strength lying slight incline bench side laterals s/s w/front laterals face pulls before and after workout
ended wth cybex machine shoulder presses.

Week 14

Day 166 - 11/1/11

bench press - 1RM: 317 lbs

95 lbs x 15 reps x 1 sets @ 6 RPE - 30% of 1RM
135 lbs x 12 reps x 1 sets @ 6 RPE - 43% of 1RM
195 lbs x 8 reps x 1 sets @ 6.5 RPE - 62% of 1RM
195 lbs x 12 reps x 1 sets @ 7.5 RPE - 62% of 1RM
210 lbs x 12 reps x 1 sets @ 9 RPE - 66% of 1RM
210 lbs x 8 reps x 1 sets @ 9 RPE - 66% of 1RM
225 lbs x 6 reps x 1 sets @ 8 RPE - 71% of 1RM
225 lbs x 8 reps x 1 sets @ 9 RPE - 71% of 1RM


after did some hammer strength lying slight incline bench side laterals s/s w/front laterals face pulls before and after workout
ended wth cybex machine shoulder presses.

feeling better diet better
meals 1 and 2 oats 1 cup and whey protein powder

meal 3 8 oz turkey breast 1/2 cup mixed veggies

meal 4chick breast 8 oz 1/2 cup mixed veggies

meal 5 left food at work on way to gym had to be budget
egg salad and and coffee

workout above

pasta 1 cup and turkey breast and chick breast total 8 oz

last meal 3 oz chick breast

100 oats 1/2 cup and whey prot 1/2 scoop