yesterday

back/cardio

standing cable crunches w/vac 70x10 85x10/3
activation exercises ss 4 rounds ss
ind handle pro grip cable rows ss20x12 ss30x12 ss40x12 ss50x12 60x12 70x12 80x12/3 (these were much heavier than what stack says)
ind handle sup pull downs 85x10 100x10 120x10 140x10/2
rack pull mid shin ss 135x3ss 185x3ss 225x3ss 315x3 (shut it down)
reverse hypers ss ss x10/3
machine back extensions 180x15 195x15 205x15
18 min step mill intervals 2-1
hypers x10/3

done for the day. started off an excellent day then bout 5 or so sets deep into the low rows, i felt a little electricity sensation in my low back down by my tail bone. just a little jolt. so i went ahead and finished all my pull downs and such and figured eh, try the pulls just to feel it out with some reverse hypers. no bueno on that one. every rep of so i would get the shock. so i shut it down and didnt push the issue any further. not an injury per say but i can def tell that i have something pinched a little bit. i get the shock but it isnt running down my leg or anything like that, it is localized. so lots of preventative crap in the future. i cant afford to be laid up at this point.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
2 thomas english muffins
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 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
2 thomas blue berry english muffins