today:

back/bis(secondary and in honor of lt's rowing)

10 min treadmill warmup
rumble roller work
machine dy rows 90x10 105x10 120x10 170x12 190x10 205x8
kb rows pro grip x12 x10 x8 (no clue what weights they are i just went by sizes and it went well haha)
hs sup grip pulldowns 55x12 90x10 90x8
assist chins x12 x10 x8
rope face pulls ss 100x12 120x10ss 140x8ss
banded face pulls ss x6/3
db pullovers 50x12 60x10 70x8
banded good mornings x20/3
machine preachers 60x12 70x10 90x8 20 sec rest
db hammers 25x10/4 (20 sec rest between sets)
this one was for lt:
sled drags(eccentricless cardio 90x40 yards 90x40yards 90+monster kb 40 yards

done for the day. great session today. felt a little weaker but i got a great pump going right out of the gate. the sled drags where an extra kick in the nuts and drove in even more blood into my entire back and got me good and winded. pushed the pace on this workout and got it knocked out in about 80 mins total with wamups and everything else. productivity for sure


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
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut