today:

45min treadmill am fasted cardio
rumble roller work/stretching

back/light calves
10 min treadmill warmup
seated calf raise ss 75x10(10)/4 first 10 were full range 2 sec hold in the contraction second 10 were stretch to mid range only
tibia raises 40x20/4
one arm pulldowns to the side 25x20 30x20 40x15 55x15 (did these as a warmup)
one arm bb rows 35x10 20x10 30x10 55x8 65x8 75x8 85x8 (first three were feel/warmups and the first one i went way to heavy)
low pulley rows on bosu ball 100x12 120x12 140x12 160x12
machine pullovers 90x15 105x15 120x15 150x12
banded hypers x20/4 (these were done with heavy green bands)
done for the day

background on today's workout. i hurt the neck yesterday and it is still a little sore and stiff so that for one dictated my back training for today. i tried to focus on all lower lat and mid back work to take away as much as i could and not nail that upper trap upper back area. i had a great exercise lineup planned out and ready to rock and low and behold my arch rivals were in the gym training. anyone who knows me very well at all knows i am all about helping people out that ask and i am a big time people person. well not with this crew of morons. they agervate me so badly that it actually makes my bp skyrocket through the roof. they are constantly stealing my little tricks and tweaks that i have learned from john meadows and others that have helped me out in the past. well not really a big deal about stealing tricks other than them telling people that they came up with them and this is a brand new system they put together. well me being me i will tell someone straight out where i learned something from and sent them over to them so they can learn something for themselves. so now anytime they are in the gym and i am training i dont do any new stuff or tweaks on normal movements to aid them in their bs quest to whatever it is they are striving to do. so needless to say i had a pretty piss poor workout today because of 2 factors, my neck and stupid wanna bees. good news is it was a full carb day which always makes everything much much better haha

meal lineup
1 lemon squeezed in 16oz of water
meal 1
16oz tilipia
8oz(50g) sweet potato 50g cream of rice with 2tbl spn sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
8oz sweet potatoes (50g) 50g jasmine rice
meal 4
16oz ground turkey
100g jasmine rice
meal 5
16oz chcken
100g cream of rice with 1 tbl spoon sugar free jelly
meal 6
16oz ground turkey