today:

back/calves
10 min treadmill warmup
rumble roller work
hs iso rows 45x10 70x10 90x10(warmups) 135x10/4
ng assist pullups x8 x8 x8 x8
rack pulls 225x6/6
db pullovers 50x12/4
standing calf raise 75x100 i had to stop at 50 and at 75 to shake it out a bit. this was brutal.

done for the day. i was supposed to do biceps today but my one arm is still kind of tender. so instead of hurting it i took the day off from direct work just to let it heal up completely. great workout today and other than the sore bi nothing serious to annotate today either. back is solid which is a huge plus. got legs pushed up till tomorrow and sat will be my day off for the week. so performance may be down a tad bit but i am hoping i have fully recovered from my last session


meal 1
protein cakes
meal 2
16oz tilapia
1/4 cup cream of rice w/1tbl spn pb and s/f jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice
meal 4
chicken fried rice and sweet and sour chicken(no sweet and sour sauce though)
meal 5
16oz ground turkey