today:

cardio/back(deload)

15 min step mill intervals 1-1
sup grip chest supported rows 60x10 75x10 90x10 105x10 120x10(no rest) 135x10 150x10 165x10 180x10 195x10 (i really like this machine)
ng low pulley rows 100x10 120x10 140x10 160x10
reverse grip one arm pds 40x10 50x10 60x10 60x10
rear facing medium ng pd 100x10 120x10 120x10 120x10
cable rope face pulls 100x10 120x10 140x10 150x10

done for the day. really good session in today. great pump and other than legs being a little sore and low back a little tight everything feels pretty good.


meal 1
4 whole eggs
1 cup oats
1 tbl spn almond butter
meal 2
protein pudding
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
8oz ground beef
8oz red potato
1 cup spinach
1 tbl spn coconut oil
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
2 cups spinach