today:

abs/back/calves

10 min step mill warmup
machine leg raises 40x15/4
reverse hypers x10/4
standing lat pd crunches 70x15/4
roller work
rope cable pullovers ss 80x10ss 90x10 100x10(warmups) 120x10ss 140x10ss 150x10ss 140x10ss 140x10ss
low cable rows ss ss85x8 ss100x8 ss120x8(warmups) 140x8 ss160x8 ss180x8 ss200x8 ss220x8
incline db rows 40x8 30x8 40x8 50x8 60x8
rack pulls 135x3 225x3 315x3 365x5/5 (went to pull 405 for my work sets haha not happening today)
db pullovers 55x10/3
standing calf raises 55x10(10)x10(10)x10(10)/2
tibia raise 30x f /4
reverse hypers x10/4

done for the day. i woke up this am with a little tender hip and tight low back, so i knew going in today was going to be lots of grinding. that's why i jumped on the stepper to warmup a little more. first rounds went really good and strong but when i rolled into the damn rack pulls it went south. again i knew it was coming because my hip was pissed at me. first three rounds went up fast and easy. i put 405 on the bar pulled the slack back and sat back and my low back said if you pick that up we are going to be taking a break for a couple months. so learning my lessons over the years of being jacked up for being stupid, as soon as it didnt feel right, i dropped down 40lbs and went to work. it felt heavy as hell but i got it ground out. when i was resting between sets i had an epifany(sp), it is the damn heavy ass banded squats from the weekend that zapped my pulls today. eh, no worries, i still got a nasty pump and had a silly workout either way. i am happy with the progress


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pancake w/pb and jelly
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