yesterday

cardio/abs/back

30min stepmill lss

band ab wheel x10/4

mag wide grip pull downs 85x10 100x10 120x10 140x10 160x10 180x10 200x10 140x12(5sec stretch each rep)
chest supp tbar row ss 45x10ss 90x10ss 135x10ss 180x10ss 115x10ss(5sec stretch)
sup grip bent rows ss ss135x10/5
oa sup pulldowns ss 35x10ss 42.5x10ss 50x10ss 60x10ss 70x10ss 80x10ss
hs shrugs ss ss90x10 ss180x10 230x10 ss270x10/3
hs dante stretch pulldowns ss 45x10ss 70x10ss 90x10ss 100x10ss
machine pullovers ss ss120x10 ss135x10 ss150x10 ss165x10

done for the day. outstanding day today with no issues other than a nasty pump. felt good and super strong for sure and tested the lower back/hip out with some bent over bb rows. no problems at all but damn if it didnt light up my lats something fierce and i put them together with a super set so i didnt have to go quite as heavy. all and all a great day in the books and finally looking like i am on the mend. got some new food additions added in today.


meal 1
2 whole eggs
4oz sirloin
1.5 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1.5 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
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(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
2 cups egg whites
12oz red potatoes
apple
asparagus
1/4 cup black beans
meal 6
6oz turkey
1.5cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms