today

abs/back

standing lat pd crunches 70x10/4
wide grip pull downs ss 85x8ss 100x8ss 120x8ss 140x8/4ss
low pulley rows ss 100x8 ss120x8 ss140x8 ss160x8/4
db pullovers 50x12 55x12 60x12
chest supp machine rows 150x12/3
rope low pulley rows 70x12/3
reverse hypers x15/3

done for the day. early freaking morning this morning and very little sleep last night. so i was achy and not completely feeling it at all today. still got a pretty good session in even feeling nasty. i am pretty sure i have noted it already but the non waving in this program setup has really kicked me in the nuts. big time sap on energy. 2 more workouts to go then a quick deload and back at it. i have to say getting older sucks ass haha


meal 1
2 monster blue berry muffins
2 tbl spn pb
meal 2
protein cake
intra
3 scoops intra
meal 3
8oz turkey patty melt
10oz red potato
2 tbl spn coconut oil
meal 4
8oz chicken
2 cups jasmine rice
2 tbl spn coconut oil
meal 5
8oz ground turkey
1 cup broc
1 cup spinach