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Originally Posted by guns01

yesterday

cardio/abs/back/cardio

45min step mill am fasted
30 min step mill pm

ab wheel x15/4
standing cable crunch w/vac 55x15 70x15/3
wide ng pull downs 85x10 100x10 120x10 140x10 160x10 180x10 forced neg 120x10
low row medium ng 100x10 120x10 140x10 160x10 180x10 200x10 forced neg 140x10
Giant Set 1
sup grip pull downs gs 120x10
sup grip bent row gs 135x10
incline db seal row gs 40x10
low row gs 160x10
hs iso low row gs 45x10
bent row ds gs 135x10 (back didnt like this at all)
hs iso low row gs 45x10
Giant set 2
hs iso low row gs 45x10
prone row dead stop gs 145x10
low row gs 160x10
incline db seal row gs 40x10
sup grip bent row gs 135x10
pull down 120x10
incline sup grip pull downs gs 70x10-9-8 down to 1
lat rack pull gs 135x10
Giant Set 3
cable pull overs gs 75x10
hs iso pull down forced stretch gs 90x10
ng medium pull down gs 120x10
incline sup grip pull down gs 85x10
incline pro grip pull down gs 85x10
low row lean forward gs 70x10
low row gs 160x10
rack pull lat focus gs 135x10
Giant Set 4
hs iso row gs 180x10
cable pull over 57.5x10
hs iso pull downs gs 90x10
sup grip pull downs gs 100x10
ng pull downs gs 120x10
cable pull overs gs 57.5x10
low row 160x10 3sec contract
reverse hypers 90x10

done for the day and smoke checked. low back is absolutely wrecked and completely uncomfortable. so a huge pain in the ass. dead stop bent rows were a no go after the first set so i swapped them out with prone rows. was a good choice and got really good contractions with almost zero stress on the lower back. actually other than the pullovers nothing else really aggervated it more. tired starving and beat up haha. going in nicely for sure.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
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
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
6oz turkey
3/4 cup jasmine rice
sugar free jelly
meal 7
8oz sirloin
6oz purple potatoes
onions and mushrooms

Can’t wait to see what you’re bringing....sounds like you’re getting into the grainier, drier than dry, crispy conditioning.


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