today:

abs/back(primary)
10 min treadmill warm up
standing lat pd crunches 70x15/4
lat pd crunches 85x15/4
rumble roller work
meadow's rows bar x8 25x8 50x8 75x8 100x8 125x8 150x8/3 ds100x8ds 75x8ds 50x8ds 25x8
assist chins death x8 x8 x8 x6 x8 x6 wide med ng
t bar rows 45x8 70x8 90x8 115x8 135x8
cable sup pulldowns 50x20/2
sled drag rows (two hands) 90x40 yards/4
sled drag rows (one arm) 45x40 yards/4

done for the day. great session today, moved with a quick pace but got some really great weight up. the chins sucked ass since they are very very hard for me to perform regardless of using the assist machine or not. i can still get a damn good contraction on them it is just hard to do for more than 6-10 reps. i am very happy with the workout and my wind is really really good for the duration of my sessions lately. so we are making some damn good progress across the board. calves are still a little tender, not sore but tight, so i left them alone again today. i am ready to get down to the nitty gritty and get these preps under way to see just how much i have added on and honed this year.


meal 1
home made protein pudding w/cor not oats
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz chicken
8oz sweet potato
meal 4
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut