today:

abs/back/calves (primary)
leg raises x10/4
standing lat pd crunches 70x15/4 (very little rest on all ab mvmnts)
GIANT SETS
one arm sup pds gs 35x8gs 50x8gs 60x8gs(warmups) 70x8/4gs
reverse rope pds gs 55x8gs 70x8gs 85x8gs (warmups) 85x8/4gs
db pullovers gs 40x8gs 50x8gs 60x8gs(warmups) 70x8/4gs
traction machine pro grip pds gs gs80x8 gs100x8 gs120x8(warmups) gs140x8/4
TRISETS
sm bent over rows spc tech 95x8ts 115x8ts(warmups) 195x8ts
banded face pulls ts x8/2(warmups) x8/4ts
slide the rack press spc tech ts ts45x8 ts95x8(warmups) ts115x8/3
seated calf raise 50x10 75x10 100x10 125x8 125x8

done for the day. great freaking workout. goal for today was perfect from across the board and i stopped increasing weight once i got close to not being able to hold a 2sec contraction on each rep. so yeah the weight today was down a bit but that was the goal for the workout. again i am going to note for everyone because i already know, i got much better contractions and pump from thursday's graston work. i got pumps in areas where i normally dont so it was a huge improvement today. no mid back pain at all barely any low back pain and the lower back pump was no where near as bad as it usually is. i shouldnt have waited so long to got back in and i have better contact with my lady now and her sched, so i will damn sure be on top of this from now on. i may even take a gamble and get it done 1-2 wks out from my big show this year, i will talk that over with my two advisors and her first but that's how big of a difference it made in how my body looks. i would go 1-2 wks because of bruising and water for sure though and not a few days.


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