yesterday

back/bi/cardio

activation exercises ss 4 rounds ss
hs iso pull downs w/forced stretch ss ss25x10 ss45x10 ss70x10 ss90x10 135x10/4
hs iso rows 45x8 90x8 135x8 180x8 225x8/2 ds225x8ds 180x8ds 135x8ds 90x25
rack pulls from mid shin 135x5 185x5 225x5 275x5 315x5
db pull overs 55x12/3
bent row 135x15 185x15 225x15
db incline concentration curls 20x12/3
hs preachers 45x8/3
18 min step mill intervals 2-1

done for the day. trained a friend of mine at his gym. so different facility and different equipment. got a really good pace and good pump with no issues at all. did do the rack pulls with an actual dead lift bar which is a little heavier with no slack in it than a regular bar. that is even though we didnt go that heavy and focused more on pulling with the lats and upper back as opposed to just moving the weight. so pretty much perfect form across the board on everything. may hit heavy legs with him again on monday and bring him on as a client for an up coming show. we will see if he can tolerate what i do and how i structure stuff.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/4 cup cor
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
banana
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1 thomas blue berry english muffins