yesterday

abs/back

5 min hand bike warmup
standing cable crunch 70x10/4
wide grip pulldowns 70x8 85x8 100x8 120x8/4
chins (tried them normal and it was a no go/switched to ng and was fine) x8/4
elevated low rows 100x10 120x10 140x10 160x10
db rows 55x8 65x8 80x8 95x8
MUSCLE ROUNDS deads
deads 135x2 185x2 225x2 275x2 315x4/6 (10sec between sets)

done for the day. really good day in. only issue i had was i figured out real quick that the bicep is not ready for chins with a pronated grip. as soon as i started to pull up it said hell no. so i cut it and did them neutral grip instead. so then it was all good. funny pulldowns are fine but chins are not. all good though work around it. i also went easy on the db rows as well just to be safe and didnt have any issues at all, so i could have went a tad bit heavier. great day all around.


meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb