today

abs/calves/back(#2)

decline leg raise x10/3
standing calf raise 100reps 335x40x20x15x15x10 (10s max break between break up of reps. these suck really bad)
one arm low rows 25x12 40x12 55x12 70x12 85x12/3
ng close grip low rows 140x8 160x8 180x8 200x8 200x8 200x8
db pullovers 60x10/4

done for the day. pushing the pace and tearing it up as usual. went a little heavier on this stuff than we usually do on extra days. it's the last week of back high frequency and the program calls for the envelope to be pushed to the max. even to the brink of over training. it actually felt really good today and other than a touch of lower back tightness it all went excellent. this was all done in 40 minutes give or take a few. great session in the books. only thing to note is that both kids are sick and the flu is running rampant in my area. taking all the precautions possible to keep from getting this crap. i think my youngest is playing a bit of possium because the nurse called and said he had a head ache and low grade fever. when he got homje he didnt have a fever or red cheeks. we will see though.

meal 1
4 whole organic free range eggs
4oz 97/3 beef
2 slice ez bread
1/2 tbl spoon grass fed butter
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
2 scoops intra
meal 4
8oz ground beef 97/3
2 cups jasmine rice
meal 5
8oz chicken
10oz sweet potato
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut