today:

back(primary)
10 min treadmill warmup
rumble roller work
GIANT SETS
sm bent rows 115x8 185x8 185x8 gs 255x8gs 255x8gs 255x8gs 255x8gs
db pullovers gs 50x8gs 60x8gs 70x8gs 70x8gs
kettlebell rows no clue the weight but x8/4gs
banded face pulls x8/4
TRI SETS
sup grip pulldowns 70x8/4ts
assit machine wide grip chins x8/4ts
traction machine pds ts 80x8/4

done for the day. i had to take an unsched day off yesterday due to my mid back still hurting pretty freaking bad. i am 100% sure i am not injured but by god it isnt happy either. it is actually pretty good today but up until this am it was pretty uncomfortable. i would say it is more uncomfortable than lower back pain because regardless of how you sit or lay it press on that middle lat area and is painful. anyway it just move my days up by one and i isolated what i did to make it angry. i was squatting sat with a dude that is over 6ft and we had the pins set for him. so after a pretty good back day before was reracking the weight one side at a time using that part of my back. not a good idea and it wont happen again. great pump and a pretty good workout overall. really fast paced as well


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