today:

back(secondary)/cardio
10 min treadmill
rumble roller work and stretching
low cable rows 100x10/3 120x10 140x10 160x10 180x10
swiss bar stretch pulldowns 100x10 120x10 140x10 140x10
db pullovers 45x10 50x10 55x10 60x10
one arm sup pulldowns 35x10 50x10 60x10 60x10
20 min treadmill.

in and out in just over an hour. got a good session in today but my lower back was kinda aggervated when i got up this am. same spot as always so i will be rehabbing that stupid thing again for a few weeks and wearing a damn belt pretty much all the time.

meal 1
16oz tilapia
1/2 cup cream of rice w/sugar free jelly
meal 2
protein cakes w/ sugar free jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1 1/4 cups basmatti rice
meal 4
16oz ground turkey w/mustard
1 1/4 cup basmatti rice
meal 5
16oz turk
1/2 bag broc