Wednesday: Upper 1

Flat Bench: 5 x 5 (275) [4-0-1]
Flat Flyes: 5 x 5 (50) [6-0-2], 120 seconds rest
JS Rows: 5 x 5 (255), 90 seconds
Lat. Raise: 3 x 12 (50)
Incline Curls: 3 x 10,9,8 (55)
Skullcrushers: 3 x 8 (90)
Hammers: 2 x 12 (55)

-After each exercise per bodypart, I did a loaded (DC) stretch, each one running 60 seconds worth of pain.

-Flat bench was a lot more difficult using a slower tempo than I'm used to. The limited rest and the superset definately sap away my power. Everything else had no more than 90 seconds rest between sets. The incline curls were really easy, so I'll bump it up to 60 and go from there.

Just for completeness, this was my carb/protein intake from the second I left the gym in order to maximize my growing potential..

-Immediately Postworkout:
1 carb-force RTD (110 grams carbs)
2 scoops Xtend (BCAA's)
2 additional scoops of cheaper BCAA brand
10 grams Primoforce creatine

-30 minutes later: I took a shower in the meantime, alternating between 30 seconds cold, 2 minutes hot to maximize recovery.
2 scoops Whey Protein (46 grams protien)
1 glass skim milk
multivitamin

-Driving to work:
1 water bottle (8 oz.)

-Arrival at work:
1 can sweet potatoes (92 grams carbs, mostly high GI)
1 scoop whey in milk

1 hour later:
1 bowl of wheat spaghetti w/ mostly lean beef.

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