today:

1 dbl shot black esspresso
1 table spoon of bcaa 2-1-1 ratio
45min treadmill am fasted cardio

back only today
10 min treadmill warmup
one arm lat pulldown 25x20 40x20 55x20
sup mag grip pulldown 100x10 120x10 140x10 (these both were done to warmup the lats really well)
floor tbar rows 95x10 115x8 165x6 190x6
meadows rows 70x8 95x8 115x8 115x8 (got heavy quick)
rack pulls ss 225x5ss 315x5ss 405x5ss 405x5ss 405x5ss
chins ss bw x 6/5
banded hypers medium red band x20 then another 15 with no band

done for the day. workout took a little longer and i was pretty spent so i skipped tris until tomorrow. i am still pushing as hard as i can without hurting anything but i know when i hit the limit and today i had no gas to hammer tris like they should be. tomorrow is no cardio so i should have more than enough gas to hammer them and hams into oblivion.
i made some minor changes to the diet this week and more will be added in next week. as of right now we are on point and well ahead of sched so i am trying to time that peak to be 100% on the right day. funny thing is a buddy of mine that trains at other places and at different times says all the other competitors are talking about me and how i am the guy to beat for the overalls. haha no one has seen what i look like at all yet so that's kind of funny. he says they are going off the last couple of years but they are in for a treat because i am far bigger and leaner than ever and i got a new magic trick in on time. so game on everyone game on. top that off with i am motivated as hell and picked up a great new local sponsor.


meal lineup
1 lemon squeezed in 16oz of water
meal 1
8oz tilipia 8oz ground turkey
50g jasmine rice
meal 2
8oz tilipia 8oz ground turkey
meal 3
16oz ground turkey
meal 4
16oz ground turkey
meal 5
16oz chcken
meal 6
16oz ground turkey