This is the routine I did today, started off a bit edgy, kind of felt weak on the first couple sets, began to pick it up after about 3-4 good sets.

Decline benches...135x10, 135x10,185x10,225x8,250x4
Dips....3x6 with 80 lb. dumbbell strapped around my waist
Flat dumbbell benches....10x70, 10x80,6x85,3x90,3x90
Seated chest press..6x260, 6x270,4x275, supersetted with flat flies..10x40,10x45,10x50
Incline dumbells(heavy)...6x65,6x70,4x70 supersetted with Incline dumbells(light)...10x40,10x40,6x40
Finished up with Heavy dumbbell pullovers...10x80,10x85,7x90

Followed that up wit some trap work
Seated dumbbell shrugs...20x85,20x85,15x90
Behind the back shrugs...10x185,10x185

that was it for today. Been working 10 hour days at work, and each day becomes kind of additive, taking away a bit more time. Would normally have done abs today also.

My before training meal is as follows...

3/4 cup oatmeal
4 eggwhites
1 whole egg
1/2 cup cottage cheese

Supplements...4 dessicated liver,Swole V.2, creatine 5 gr. before training.

Post training...creatine 5 gr., 20 gr. dextrose, 20 gr. maltodextrin, 40 gr. hydrolosate, 10 gr. BCAA's(drink half immediately, sip the rest for 45 min. other than the creatine). Also have B-Complex and Vit. C 1000mg.

30 minutes after this, I have my normally balanced meal.
6 oz. chicken
3 eggwhites
1/2 cup black beans
1 cup veggies

Off to work......

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