yesterday

cardio/abs/back

30 min stepmill lss

banded ab wheel
mag wide grip pull downs 85x10 100x10 120x10 140x10 160x10 180x10 200x10 220x10 140x10(forced stretch)
low row 100x10 120x10 140x10 160x10 180x10 200x10 220x10 160x10-9-8-7 down to 1 sec holds
Giant Set 1
sup grip pull down gs 140x10
sup grip bent row gs 135x10
incline db seal row gs 45x10
low row gs 180x10
tbar row gs 125x10
bent row deadstop 135x10
Giant Set 2
Tbar row gs/ds 150x10ds 125x10ds 100x10ds 75x10ds 50x10ds 25x10
bent row deadstop gs 135x10
low row gs 180x10
incline db seal row gs 45x10
sup grip bent row gs 135x10
mag wide grip pull down 140x10
sup grip pull down gs 100x10

done for the day. pretty good day today. elbow held up really well which surprised the hell out of me but had horrible issues with grip and forearm pump. barely able to hold onto the weights as the giant sets got deeper. brutal painful pump to say the least. got one hell of a nasty pump going though and moved some pretty good weight. got to add back in tbar rows off the floor and no low back or hip issues. so i am trying to slowly add back in unsupported work as long as low back doesnt get aggervated. all in all a great session though. got my new iron mind bands in yesterday for elbow rehabbing. will start with the lightest band and do 3sets of 20 3 times a day. see if i can get and keep the elbow stuff under control.


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