today:

arms/rehab(no prehab work today)
10 min treadmill warmup
roller work and stretching
seated db curls 15x10 20x10/2(warmups) 25x8 30x8 30x8+5 bottom end partials
machine preacher curls 50x10 60x10 70x10 70x10+5 5 forced reps on last set
standing bb curls 60x8+5 70x8+5 80x8+5
seated hammer curls 25x10 30x10 30x10
rope pressdowns 80x10 90x10 100x10 110x20 120x16 140x11 150x10
seated overhead rope extensions 110x12 120x12 120x10 10 sec stretch after each set at the bottom
machine dips i did 2 sets to failure with the plates all jacked up ds 230x9ds 180x10ds 90x14
roller work and stretching

done for the day. i didnt do any prehab or rehab stuff other than stretching and rolling today. my glutes hams and low back are sore as hell and i still have a slight twinge in the left side low back and left hip. so i gave the bad boy a day off to rest a little bit. arm day was arm day. stupid painful pumps as usual but i actually felt really good and strong today even though this is day 5 in a row with no day off yet. i got therapy tomorrow so i am of course dreading the crap out of that pain. should give me a good squat this weekend cause i have 2 days back to back of work being done. oh joy!!!!!!!!!!!!!!!!!!!!!!!!!


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 steak
8oz sweet potato
meal 5
16oz turkey
1/2 cup sour kraut
bag of broccoli