today:

abs/back/cardio(deload)
incline crunches x10/4
lat pulldown crunches 70x10/4 (these are great for learning ab control and etching in details)
hs iso rows pro grip 90x12 115x10 135x8
hs iso rows nutr grip 90x12 115x10 135x8
low cable row pro grip x12 x10 x8
low cable row sup grip x12 x10 x8
med ng puldowns 100x12 120x10 140x8
hs sup grip pulldowns 45x12 70x10 90x8
rope face pulls 80x12 100x10 120x8
incline rope pullovers 100x12 120x10 120x8
hypers x25/3
20 min step mill lss level 6

done for the day. low back still hurts a bit but not brutal painful at all just annoying at this point. hypers caused zero bone pain which is great but the cardio made it tighten up a tad bit but it went away. i am probably going to be brutal sore tomorrow because my legs chest and shoulders are. got a couple days off and one workout left this week. so far so good for deloading. i picked a hell of a workout to delaod on though. i think it ended up being like upper 30s worth of sets total, so lots of volume


meal 1
2 scoops protein powder
1/2 cream of rice
meal 2
protein cakes
intra
3 scoops intra md
meals 3
16oz tilapia
8oz sweet potato
meal 4
16oz chicken w/low carb ketchup
8oz red potato
meal 5
16oz turkey
1/4 cup sour kraut