Tweetyesterday:
25 min treadmill am fasted cardio
back/tris
10 min treadmill warmup
rumble roller work
cable pullovers 40x20 55x20 60x20 75x20
mag sup grip pulldowns 85x20 100x15 140x12
mag sup grip low rows 100x20 180x8 160x8
banded deads 135x10 185x10 225x8 275x8 315x8 (these were done with the short red pro bands) very very difficult and brutal and once again i went conservative on strength and i was much stronger at the end
meadows rows off tbar machine 50x20 100x10 125x10 125x10
mid/low trap squeeze on tbar 70x10 90x10 110x10
machine dips 90x20 140x20 180x15 230x12
reverse cable pressdowns ss 50x20ss 70x20ss 100x115ss
overhead sb extensions 50x20 70x20 100x12
done for the day:
day 11 bestdrol. stuff is still keeping strength very very high. normally i do sets of 315x12-15 at the begining of a back session but did them near the end today and i could have done sets of 405 or higher easily minus the bands. very very good stuff
meal lineup
meal 1
16oz tilipia
50g cream of rice 2tbl spns sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
50g basmati rice
meal 4
16oz ground turkey
50g basmati rice
meal 5
16oz chcken
50g cream of rice
meal 6
16oz chicken