today:

back/rehab/prehab/cardio(secondary)
10 min treadmill warmup
one arm db rows 45x10 65x10 85x10(warmups) 100x10/4
cable pullovers 55x10 70x10/3
swiss bar stretch pulldowns 120x10/4
one arm sup pulldowns 40x10 50x10/3
roller work
15 min stepmill intervals(2min slow 1min fast)
banded walking x20/3
tkd banded knee bends x25/3
roller work

done for the day. nice easy secondary pump day. felt good across the board and back filled up quick.


meal 1
16oz tilapia
meal 2
protein cakes w/sugar fee jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz ground turkey
1/4 cup cream of rice
meal 5
16oz turkey
1/2 cup sour kraut
1/2 bag broccoli