Tweettoday:

back
10 min treadmill warmup
low pulley rows ng medium width 85x20/2(warmups) 100x20 120x20 140x20
sm bent rows (explosive) 135x8 185x8 225x8 275x8
db pullovers 45x10 55x10 65x10
rack pulls (midshin) 135x5 185x5 225x5(warmups)275x3 315x3 365x3
rack pulls (knee level) 405x3 455x3 495x3

done for the day. i dicked around this am and got to running behind and i hate to freaking rush. so that started us off behind at the gym so i had to push the pace even faster than i wanted to. so all in all this workout was complete in just about 45 minutes from start to finish. got a great pump going and considering how fast it was i moved some pretty good weight. those knee level rack pulls were a bit heavier than what i figured they would be. i wont comment on how bad i am going to hurt just yet, so we will see over the next 2 days haha.

meal 1
16oz top round steak w/a1
2 tbl spn coconut oil
meal 2
75g myfusion probiotic pro 3cups almond milk
1/2 cup cream of rice with 1tbl spn almond butter and sf chocolate syrup
intra workout meal
intra workout shake 25g whey hydroslate 150g branch chain maltodextrin
meal 3
12 whole egg sandwiches w/ ezikel bread and fat free mayo
8oz sweet potato
meal 4
16oz steak kabas w/veges
8oz red potatoes
meal 5
80g dark matter post workout
not feeling up to a cheat today so i am just going with my normal meal plan for today. it may change and if it does i will update