TweetKiller workout today. Low back tightened up after those bent dumbbell rows so I had to cut the seated cable rows a bit short and light but it felt fine during pullovers and the remainder so just going to roll it throughout the day. Need to recalc my calorie intake as I'm extremely hungry and trying to stay under 4000 for another week or so... Think I may be over a bit. Blahhhh I wanna eat!!!! Haha


Rumble roll/ 5 min tread mill warm up


Assisted wide grip pull-ups

3 x warm ups

(70) x 15

(60) x 15

(50) x 13

(40) x 10


Medium neutral grip pull downs

1 x warm up

130 x 12

145 x 12

160 x 11

175 x 9----> DS 130 x 8


2 arm bent dumbbell rows

1 x warm up

65s x 15

75s x 15

85s x 13

95s x 12

105s x 10


Seated cable rows with two second holds each rep (ez curl bar)

100 x 10

100 x 10

115 x 10 (low back started tightening pretty good and I pushed it hard up til this point so I cut myself off from the rowing movements)


Dumbbell pullovers (I used to be real partial to machines for pullovers but ever since guns tightened up my technique on these I absolutely love them for back work. Low back felt fine on these and Ill roll the crap out of it when I get home)

1 x warm up

75 x 15

75 x 15

85 x 13

95 x 12----> DS 50 x 15


Standing calf raises/ hyper ext

130 x 12/ 20

170 x 12/ 20

210 x 12/ 20


Ab coaster crunches

40 x 15 x 3


20 minutes light cardio



Meal 1: 75 gram whey shake with 2 tbs natural peanut butter and 1 cup oatmeal with SF syrup

2 scoops NO Xplode

2 scoops intra MD

Meal 2: Colorado omelet and harvest grain and nut pancakes

Meal 3: 14 oz cheeseburger (no bun) with low carb BBQ sauce, veggies

Meal 4: mass cake

Meal 5: 12 oz ground turkey with low carb BBQ sauce