friday:

back/rehab/prehab/cardio(secondary)
10 min treadmill warmup
meadows rows 25x10 35x10 45x10(warmups) 90x10 100x10 100x10 100x10 (good weight for these today)
db pullovers 45x10 50x10 55x10 60x10
swiss bar stretch pulldowns 100x10 120x10 120x10 120x10
one arm sup pulldowns 40x10 50x10 60x10 60x10
30 min stepmill cardio (lss)
banded walking x20/3
banded tkd bends x25/3
roller work

done for the day. in and out in about an hour and 20 minutes. good pump and the all the weights were perfect for a secondary day, not to heavy but not to light.


meal 1
16oz tilapia
1/4 cup cream of rice
meal 2
protein cakes w/sugar free jelly
intra md
2 scoops intra md
meal 3
16oz tilapia
meal 4
16oz ground chicken burger
8oz red potato
meal 5
16oz ground turkey
1/2 cup sour kraut
1/2 bag broccoli