today

back/bi

handbike warmup
activation exercises 2 rounds
db seal rows 25x10 35x10 40x10 50x10 60x10
sm bent row flat back 155x10 185x10 225x10 275x10
swiss bar med grip pulldowns 100x8 120x8 140x8 160x8
one arm low rows 40x12 50x12 60x12 70x12
hs shrugs 90x15 140x12 180x12 230x10
db curls 25x10 30x10 35x10
db hammers 25x10 30x10 35x10

done for the day. great freaking session today. no issues at all great contractions across the board and the pump was fantastic. we actually got through it pretty quick and only had to wait briefly a couple of times. so a great ending to a really good week.

meal 1
3 whole eggs w/light cheese
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
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
cheat meal
4 slice meat lovers pizza
10 caramel creme doughnut holes