today:

abs/back/calves

reverse machine crunches 40x15/4
standing lat pd crunches 70x15/4
reverse hypers x15/4
roller work
meadows rows x8 25x8 50x8 75x8 100x8 125x8/4
heavy lat pull downs 120x8 140x8 160x8 180x8
dead stop db rows 120x8 140x8 150x8
db pullovers(not normal style) 40x10 55x10 65x10
banded good mornings x25/2
reverse hypers x10/4
standing calf raise ss 155x10ss 170x10ss 185x10ss 215x10ss
seated calf raise ss ss50x10 ss75x10 ss100x10 ss125x10

done for the day. rough getting out of the gates this am. my allergies are screwed right now so i got some hellatious sinus pressure kicking. so doing any ab work or anything bent over sucks ass. i did get some pretty heavy work done and felt pretty good other than my face pounding. little bit of a shoulder issue going on but nothing silly, it is just a little tight and tender. pump was pretty nasty today and i sweated something fierce from the pump juice. now i do need to note that my low back is a little bit angry along with my hips. idk if i am sleeping funky or from the weather shift but neither are very happy at all. that is one of the reason i have been doubling up on the reverse hyper work. well it could be the added in deads and other low back work i have been doing on secondary days. i just thought of that haha. i got more coming this week as well


meal 1
4 whole eggs
1/2 cup cream of rice
2tbl spoon natty pb
meal 2
protein cake 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(fried in 2tbl spn nut oil)
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey paty melt w/ low carb wrap only has 15g of carb(
1 cup broccoli