Tweettoday
abs/calves/back/cardio
standing lat pull down crunches w/vac 70x20/4
standing calf raise bottom quarter only ss 210x10 230x10 250x20ss 270x20ss 290x20ss 310x20ss
bw standing raise full range ss ss x10/4
t bar rows 70x12 105x12 130x12 140x12 175x10 205x8 240x6
low rows 160x15/4
db pullovers 55x10/4
reverse facing pull down ss 100x8/4ss
ng stretch pulldown ss ss100x8/4
rack pulls 185x1 225x1 275x1 315x1 315x3/10
prowler rows 160lbs additional resistance 4 rounds 40 yards each
done for the day. so this one was extra freaking brutal and felt like the never ending workout. holy volume. i was wasted and pumped completely full after the t bar rows. still felt really good and strong with no really bad issues at all. i probably could have squeezed another plate out of the rack pulls but i played it on the safe side because it was 10 sets with perfect form. i am def getting some fascia work done tonight and i am absolutely smoke checked. i got it all done but man it absolutely sucked the ever more life out of me. going to be no issue getting to sleep. staying asleep is a whole other battle.
meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
3 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 flat out breads
meal 4
8oz turkey
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut