today:

abs/back

reverse hypers x10/4
standing lat pd crunches 70x15/4
one arm bb rows (banded) x8 25x8 50x8 75x8 100x8 100x8 ds(no band) 100x8ds 75x8ds 50x8ds 25x8
dead stop sm bent rows 135x8 225x8 275x8 275x8 225x8 (lowered the weight because my explosivenss was lacking)
med grip chins x9 x9 x7 x6
sup grip one arm pulldowns 50x12/3
db pullovers 55x10 55x10 55x10 (20 sec rest)
banded hypers x30

done for the day. holy sweet baby jesus this was a serious kick in the nuts. we pushed the pace a bit and i was absolutely pouring the sweat. the band additions were very very intense as well. this is one of those days that i def left it all in the gym. i kill it daily but i went above and beyond today. the only crappy part was the sm rows. i couldnt get any speed whatsoever going at 275. i could do it slow and controlled with perfect form all day long but got to be explosive on these bad boys. so i cut it back on the last set and fired very effectively.



meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pudding
intra
4 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach