Tweettoday:

arms
10 min treadmill warmup
vbar pressdowns 90x20 100x20/2 (warmups)
incline db curls 15x15/3(warmups) 20x15 25x15 30x15(x14) 35x12(1)
standing ez bar curls 95x12/5
straight bar pressdowns 130x30 160x30 180x30(5)(1) 180x30(10)(1) wow ouch
seated overhead rope etensions 120x12 110x12 100x12 100x12

done for the day. got in really really late and at the worse time. new years jackasses and elbow to elbow packed late evening. it was still a really good workout with a good and nasty pump and done in under an hour. weather dropped down stupid cold so elbows wrists hands and shoulders are very very tight and tender.


meal 1
16oz top round steak
2tblspn coconut oil
meal 2
protein cakes
intra workout meal
2 scoops intra md w/ gallon water
meal 3
16oz turkey meatloaf
8oz sweet potato
meal 4
16oz salsberry steaks
8oz mashed potatoes
meal 5
16oz crock pot chicken
2tbl spn coconut oil