I had an awesome workout today. I was pressed for time sadly so I couldnt go as heavy as I liked.

CHEST and SHOULDERS

Flat BB press 2 x 8 with 275lbs

Incl DB press 2 x 8 with 85lbs

Dips 2 x 8 with BW+ 90lbs

DB shulder press 2 x 8 with 75lbs

DB side raise 2 x 8 with 30lbs

Calves 2 x 10 with 300lbs

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My diet was off big time. My diet calls for Tilapia but the store i shop at was out…? not sure why, so I purchased Whiting which nutrient wise is just as good. BUT flavor wise there is a HUGE difference, whiting stinks bad and the taste is not good to me. So I am tossing it out and going with Tilapia from now on. I took my meal and warmed it up, as soon as I opened it and smelt the stinch of whiting fish i had to throw it away.

It being the Thanksgiving holiday, my diet wont be that good today. lol I will be back on track next week for sure.

I am off work from both jobs today… finally able to get some much needed sleep. I ate meal 1 then waited an hour then off to the gym! I started Tri-Phase today and I love this workout! I wanted to do more but realize more isnt better. So i did the workout as instructed and loved it.

[B]Pre and during workout[/B]
8 scoops Xtend, 1 scoop EAA, 2 scoops BLAST!

[B]Tri-Phase Day 1 Back and Traps[/B]

Deadlift              2 X 6-10.. no deads today, my back isnt 100% just yet
Pull-Up              2 X 8-10.. Bodyweight
Bent Over Row 2 X 8-10.. 225lbs both sets
BB Shrug              2 X 10.. 315lbs both sets
DB Shrug              2 X 10.. 120lbs both sets
Standing calves     2 X 10.. 300lbs both sets

I really liked the feeling I had, nice pump and could "feel" the muscles working. I will add deads in next week for sure but they will be light to start. I will add a set to each workout until I get to 5 sets as outlined by Derek.

[B]DIET[/B]

My diet is great today, but I was about to eat my PWO meal of:

4oz whiting
3 tbsp peanut Butter
3.25oz apple
2/3 cup brown rice (cooked)

BUT.. I was sitting down to eat and dropped it all on the floor so I am having to cook more fish, this meal will be 1hr late sadly. Other than that, I am feeling top notch and ready for more!
 

Well, one of my biggest dreams came true today! I am a PROUD member of Team Scivation!! I have used their products for a long time, have used the cut diet program with amazing results and truely love the company. I am so very happy they picked me!!