today:

back(secondary)
10 min treadmill warmup
one arm db rows 60x10 80x10 100x10 110x10
cable pullovers 100x10 120x10 130x10 140x10
swiss bar stretch pulldowns 100x10 120x10 140x10 160x10
one arm sup pulldowns 40x10 50x10 60x10 60x10

done for the day. in and out and done super quick. good workout no real complaints other than a little pain my low back by my hip. hopefully that isnt hindering for legs tomorrow. getting the same sensation when i hurt it originally a long long time ago. funny thing is it loosened up and felt better after deads, then two days later it is ill tempered. i guess i am getting old haha.


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 ground turkey (sals steaks are all gone)
meal 5
16oz crock pot chicken
2tbl spn coconut oil