today:

abs/back/calves/intervals (secondary)
machine leg raises ss 40x15/4ss
incline situps ss x15/4
rumble roller work
hs iso rows 45x10 70x10 90x10 135x10 180x10 180x10 180x10ds 90x10(big squeeze)ds 45x10(big squeezes)
ng assist pullups x8/4
banded rack pulls 135x2 225x2 315x2(feeders) 315x6/6
db pullovers 70x12/4
standing calf raises 135x10(1)(x10) 155x10(1)(x10) 175x10(1)(x10) 195x10(1)(x10)
15 min step mill intervals 2-1

done for the day. yep shoulder is still smoked damn it but still got in a nasty back session. i learned a banding trick from one of the old power lifters in the gym today, so i had to try it out. not supposed to do them but since he showed me, i had to give it a go and man it was awesome tension throughout the pull. it actually helped keep the lats tight the whole way up and down and made me focus more on slower control on the negs. so it was a good day cause i learned something new


meal 1
2 scoops protein powder
1/4 cup cream of rice
meal 2
pre workout protein rice crispy treats (not wasting this stuff but this is hard to eat)
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz ground chicken
8oz sweet potato w/cinnamon
meal 5
16oz turkey
1/4 cup sour kraut