yesterday

abs/back/cardio

ab wheel x10/4
oa sup pulldowns 27.5x10 35x10 42.5x10 50x10 60x10 42.5x20(15sec stretch)
oa ng machine rows 100x10 110x10 120x10 130x10 140x10 150x10(15sec stretch)
hs dante pull downs 45x10/2 70x10/2 90x10/2(15sec stretch)
pg machine rows 120x10/2 135x10/2 150x10/2(15sec stretch)
mag wide grip pull downs 100x10 120x10 140x10 160x10 180x10 120x10(5sec stretch each rep)
machine pull overs 105x10/2 120x10/2
bb shrugs 3sec contract 135x10/2 185x10/2
15min stepmill intervals 2-1
15min stepmill lss

done for the day. have a doc appt today and will be out of town so went ahead and fired the week up early. that and i wanted to put all the glycogen load from my free meal on sat to good use and man did it pay off. excellent pumps and a great session. felt good and strong, was able to add in quite a bit more volume and add shrugs in. going to focus on bringing traps up a bit as long as my neck will let me more depth and width with my back training. lots and lots of forced stretching is being added in. i have been slowly easing into that addition and got it all in today with no crazy pain. it hurts but the first week or two back it was almost unbearable. all in all a really good session.


meal 1
2 whole eggs
4oz sirloin
1 cup jasmine rice
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
1/4 cup black beans
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
1/4 cup cream of rice
meal 5
2 cups egg whites
8oz red potatoes
asparagus
1/4 cup black beans
meal 6
6oz turkey
1cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms