today:

back(secondary)
10 min treadmill warmup
pronated one arm low cable rows 25x12 40x12 55x12 70x12 80x12 100x12 100x12
banded slide the rack pulls 135x3 225x3 315x3 315x6/4 (moved up another band on these. it was stupid heavy, i would say over 500 at the top tension wise)
ng assist pulls x8/4
db pullovers 55x12 60x12 65x12 65x12 (still babying my shoulder for safety)
15 min intervals 2-1. went way to fast on the sprints today at level 12. made it but thought i was going to die.

done for the day. so i had a little mishap yesterday evening checking to make sure my garage was secure before bed. long story short, i steeped onto the stairs missed the top one with my one foot and did a super man ninja leap onto my treadmill landing on one leg. got a little bit of a cramp sensation on the outside bottom of my quad but no popping and no real pain but still freaked me out a bit. no bruising at all today and i did cardio on it. it is sore now but so is the rest of my leg and everything else. so fingers crossed it isnt injured or tweaked. i am lucky i didnt hurt anything or go straight down cause i would be really messed up if i would have. i have cat like reflexes haha.
quick note on today's session. i trained with a large tropper buddy of mine, very large. so we went a bit heavier and faster than i had originally planeed. i need to pull back a smidge on my secondary days i think. that may be why my sleep and tingling is getting so bad. got to figure it out by easing up and eliminating things one at a time. those rack pulls with bands were absolutely stupid freaking heavy with the thick heavy bands. damn is all i can say



meal 1
2 scoops protein powder
1/2 steel cut oats
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz cream of mushroom chicken (again haha)
1 1/2 cup brown rice
meal 5
16oz turkey
1/4 cup sour kraut