**3+ hrs before workout**

1 cup oatmeal

8 oz orange juice

1 scoop whey

12 oz fat free milk

2 caps Orange Triad

1 Tbsp Flax oil

**Warmup**

10 minutes cycling machine

**Squat**

warmup: 45 x 10, 115 x 5, 145 x 3, 185 x 2

work: 227.5 x 5, 227.5 x 5, 227.5 x 5

felt much much tougher than 225 ... don't know why

**Press**

warmup: 45 x 10, 70 x 5, 90 x 3

work: 115 x 4, 112.5 x 5, 112.5 x 4

what happened? why i couldn't do it even though i did 5,5,5 of 112.5 last time :(

**Row**

warmup: 50 x 10, 70 x 5, 90 x 3

work: 95 x 5, 95 x 5, 85 x 5

**Pull ups**

(BW-78) x 15

(BW-40) x 10

(BW-35.5) x 6

(BW-40) x 7

**DB Curls**

20's x 13, 27.5's x 9, 27.5's x 8

**BB Reverse Curls**

50 x 10, 50 x 8, 50 x 8

**Leg raises (lying), Push sit-up, Twist**

(20,15,20),(20,15,20)

**PWO**

8 oz water

2 scoops whey

2 Tbsp honey

1 tsp creatine monohydrate