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Originally Posted by guns01

today

back/cardio

activation exercises 3 rounds (used as warmup)
wide grip pull downs 70x8 85x8 100x8 120x8 140x8 160x8
dead stop db rows 45x10 55x10 70x10 85x10 (zero momentum and long contraction on these)
chest supp pro grip rows 120x10 135x10 150x10 165x10 180x10
rack pull/shrug 135x5(15) 185x5(15) 225x5(15) 275x5(15) every pull added 3 shrugs for each rep
stretchers 85x12/4
15 min step mill intervals 2-1

done for the day. nice session in today. no crazy heavy stuff on the lineup today, it was all mainly focused on contractions and zero momentum. great session though with a massive pump


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

Nice one brother.

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