today:

45 min treadmill am fasted cardio
rumble roller and stretching

back/tris
10 min treadmill warmup
ng low pulley rows 100x15 120x15 140x15 (did these for a warmup today)
deadstop db rows 100x10 125x10 140x10 150x10 (got heavy real quick)
stretchers 85x12 100x12 120x12 140x10
machine pullovers 90x12 105x12 120x12
sm dead stop bent rows 185x6 205x6 225x6
one arm over head db extensions 25x20 35x15 40x12 45x12
sup db kickbacks 15x20 20x15 25x12 20x15
vbar cable pressdowns 80x20 100x20 120x20 140x20
done for the day

good strong workout today. back and tris are hammered and fried but the motivation going into tomorrow with no cardio cause it is a leg day


meal lineup
1 lemon squeezed in 16oz of water
meal 1
16oz tilipia
50g cream of rice with tablespoon sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
50g jasmine rice
meal 4
16oz ground turkey
50g jasmine rice
meal 5
16oz chcken
50g cream of rice w/ tbl spoon sugar free jelly
meal 6
16oz ground turkey