yesterday

cardio/abs/back

30min stepmill lss

banded ab wheel x10/4
oa sup pull downs sets of 8 to failure (not on my normal machine so no clue on this one) about 8 sets total
ng low row 100x10 120x10 140x10 160x10 180x10 200x10 220x10 240x10
Giant set 1
sup grip pull downs 140x10gs
sup grip bent row 135x10gs
incline db seal rows 45x10gs
low row 180x10gs
tbar row 125x10gs
bent row deadstop gs 135x10
Giant Set 2
Tbar row ds/gs 175x10ds 125x10ds 100x10ds 75x10ds 50x10ds 25x10
bent row deadstop gs 135x10gs
low row gs 180x10
incline db seal rows gs 45x10
sup grip bent row gs 135x10
pull downs 140x10gs
incline sup grip pull downs 65x10-9-8-7 down to 1

done for the day. feeling pretty good and strong going in but got delayed starting up, so time was cut short. gym was a little busy later than usual so we had to hold off for a bit to hit giant sets. so still got in some good work and volume but i did want to work some more movements and angles in. still got an excellent pump and other than a little nagging with the elbows and a nasty forearm pump it went really well. did tighten hips up a tad little bit but no low back issues at all. so chalk it up for a really good day in the books. this is the final week of the additional supps for the time being.


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
1/2 avocado
meal 6
6oz turkey
1.5cup jasmine rice
1/4 cup black beans
1/2 avocado
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

daily supp additions
75 tne
30 halo
50 drol