yesterday

back/bis

hand bike warmup
activation exercises 2 rounds
chin ups x10 x10 x9 x8
head on incline dbl db rows 40x10 45x10 55x10/3
t bar rows 45x10 90x10 135x10 180x10 (had a gut mishap before the last set here)
meadows rows 25x8 50x8 75x8 100x8
one arm sup pull downs 40x12 50x12 60x12/2
db hammers 25x15 30x15 35x15 40x15
db curls 25x12/4

done for the day. great session going in and had gut issues going into the t bar rows. all that bent over stuff moved the crap in my stomach around something fierce. so i had to take a pause to run to the bathroom. so obviously a combo of being bent over so much and the docs plan to fix my guts isnt progressing along very well. even though i told the fool it wouldnt work. anyway slight pause then back at it. great pump and got to move some pretty good weight around. all in all a good day in the books. my buddy that said he couldnt be broke dropped out for leg day, so the mrs and i are taking our youngest in. so the session tomorrow will run a tad bit longer but we are going for heavy.


meal 1
5 whole eggs w/light cheese
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
1/2 cup oats