today:

back(secondary)/cardio
10 min treadmill warmup
rumble roller and stretching
giant sets
sm bent rows 115x10/3(warmups) 145x8gs 195x8gs 245x8gs 295x8gs
db pullovers 45x8gs 50x8gs 55x8gs 60x8gs
bent over db rows(ng) 55x8gs 60x8gs 65x8gs 70x8gs
banded face pulls gs x8/4
triset
one arm sup grip pulldowns 45x8ts 50x8ts 60x8ts 60x8ts
wide grip front pulldowns 100x8ts 120x8ts 140x8ts 140x8ts
ng machine pulldowns ts100x8 ts120x8 ts140x8 ts150x8

15min intervals on stepmill
rumble roller work and stretching again

done for the day. in and out in just around an hour and a half. we went in to work with a friend this am so i only got 1 meal in prior so i would say my strength and energy was down just a touch. we also pushed the pace quite a bit faster also for the pump. overall a good and productive session for today. again i hate cardio and it sucks sweaty gopher balls.


meal 1
protein cakes
2 tblspn coconut oil
intra
2 scoops intra md
meal 2
16oz ground turkey
1/2 cup saurkraut w/mustard
meal 3
16oz ground turkey w/mustard
1/2 cup saurkraut
meal 4
16oz ground turkey
1/2 bag broc
meal 5
16oz tilapia
1 1/4 cups basmatti rice
half bag broc