yesterday

back/bi/cardio

hand bike warmup
rope low rows 40x12 55x12 70x12 85x12 100x12
pro grip machine row 135x8 165x8 195x8 225x8
db pullovers 55x12/4
db rows 100x10 115x10/3
db shrugs 75x25/2
bb curls 40x10 50x10/2
hs preachers 50x12/3
35 min step mill

done for the day. another really good day in with no issues at all. got it all knocked out in under 2 hours and stayed on sched for the day. now i did have a little pull on the bicep with the db rows so i went easy. not bad at all and i adjusted my pull motion from there. also having a little cramping issues with legs after cardio haha.



meal 1
5 whole eggs w/light cheese
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb