today:

back/calves/abs/prehab/rehab
10 min treadmill warmup
roller work/stretching
sm bent rows 135x8 185x8 185x8(warmups) 225x8/4
sup mag grip low rows 100x15 140x12 160x11 200x10
db pullovers 65x8 75x8 80x8 85x8
v bar stretch pulldowns 120x8 140x8 160x8
hypers x20/3
seated calf raise 50x10 75x10 100x10 125x10
standing crunches no clue what the weight stack is but i did 3sets of 20
banded walking x20/3
banded tkd knee bends x25/3
roller work and stretching

done for the day. great session in today and kept the belt on all the way up to hypers. back is a little tender but not stiff at all so i am good to go for the most part. we will be changing up our training a smidgeon here now so let the craziness begin. got legs again tomorrow yeah boy.


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