Tweettoday:

abs/back
leg raises ss x15/4ss
incline sits ss x15/4
sup mag grip low row 85x10 100x10 120x10 140x10(warmups) 160x10 180x10 200x10 ds200x6ds 180x6ds 140x6(long contracion on this one with a forced neg and forced stretch at the end)
one arm bb rows 100x4 125x4(feeders) 150x8/4
machine pullovers 120x8 150x8 ds160x8ds 150x8ds 120x8 (man that hurt)
facing away pulldowns 140x10/4 did an extra drop on the last one down to 85 and squeezed out 8 more with hard contractions for 2-3 secs each. i was having a hard time holding the squeeze for more than a second while doing my work sets. so i added that on to make sure i hammered the piss out of them
hypers ss x15/3ss
rack pulls (low mid shin) 185x2 225x2 315x2(feeders) ss315x6/3

done for the day. great workout. felt a little bit weak today but over all great pump and numbers. we got this one knocked out in about an hour and a half even after waiting for someone taking their time for 20 mins. happy with my progress thus far and even super setting the hypers and racks, the 315 felt really light but it was supposed to be.


meal 1
16oz tilapia
1/4 cup cream of rice
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz steak
green salad
8oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut