today

cardio/abs/back

35min step mill am fasted

GIANT SETS 1
sup grip pull downs 85x10gs 100x10gs 120x10gs 140x10gs
sup grip bent row gs 135x10/4gs
incline seal rows gs 35x10gs 40x10gs 45x10gs 50x10gs
low row gs 100x10gs 120x10gs 140x10gs 160x10gs
t bar rows gs 50x10gs 75x10gs 100x10gs 125x10gs
pro grip bent row gs 135x10/4
t bar rows ds 150x10ds 125x10ds 100x10ds 75x10ds 50x10ds 25x10
GIANT SET 2
rack chins gs x10/4gs
cable pullovers gs 50x10gs 57.5x10gs 65x10gs 72.5x10gs
hs iso rows ng gs 45x10gs 70x10gs 90x10gs 135x10gs
standing dante low rows gs 40x10 55x10 70x10/2
reverse hypers ss 45x10/4ss
hypers ss x10/4

done for the day. nasty kick in the nuts session today. a tiny bit of low back issues from the hyper/reverse hyper combo but other than that it was solid. not the craziest heavy back day but still nasty. the tempo and pump were rolling really good. didnt add in any additional intensity techniques on this one just to make sure i didnt over stress my recovery. may be adding more of these sessions in once or twice a month and see if i can add in a ton more detail.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
3/4 cup oats
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
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
2 scoops whey iso
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms