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Originally Posted by guns01

today:

40 min treadmill am fasted cardio
rumble roller work and leg and back stretching (because of the hammie, i am trying to keep everything moving in there)

back/tris
10 min treadmill warmup
rumble roller work
rope cable pullovers 50x20 70x20 90x20 110x15
mag sup grip pulldowns 120x10 140x10 160x10 180x10
mag neutral grip low rows 120x10 140x10 160x10 200x8ds 100x8
med neutral grip stretchers 120x8 140x8 160x8 180x8
machine mid/low trap shrugs 160x12 180x12 200x12 210x12
sm bent rows to lower chest 135x12 155x12 165x12 155x12 (these were done with a 2 sec hard squeeze on the contraction and a dead stop at the bottom)
v bar pressdowns 50x20 70x20 90x20 120x18
rope pressdowns ss 50x20ss 70x20ss 80x20ss 90x15ss
overhead rope extensions ss 50x20 70x17 80x15 90x10
db kickbacks 15x20 20x20 25x17
done for the day


meal lineup
meal 1
16oz tilipia
100g sweet potatoes (which is just shy of 16oz. that's a ton of food)
meal 2
16oz tilipia
meal 3
16oz ground turkey
100g cream of rice
meal 4
16oz ground turkey
100g basmati rice
meal 5
16oz chcken w/ mild banana peppers
100g basmati rice
meal 6
16oz chicken

good call on being careful with the hammie def an annoying injury