weds

back/bi/cardio

hand bike warmup
pull ups x10 x10 x8 x8
db rows 40x10 60x10 80x10 100x10 120x10
dual handle cable rows 40x10 50x10 60x10 70x10 80x10
machine pull overs 105x12 120x12 135x12 150x12
wide grip pulldowns machine had no numbers so 4 x8
db hammers 25x8 30x8 35x8 40x8
15 min step mill intervals 2-1

done for the day. most noteworthy thing to note today was that i was actually able to do pull ups with no bicep issues at all. chest is sore as hell to and had a great workout over all.

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