yesterday

cardio/abs/back

30 min stepmill lss

banded ab wheel x10/4
reverse hypers ss 90x10/4ss
hypers ss x10/4
mag wide grip pull downs 85x10 100x10 120x10 140x10 160x10 180x10 200x10
low rows 100x10 120x10 140x10 160x10 180x10 200x10
incline db seal rows 30x10 40x10 50x10 60x10 70x10
sup grip pulldowns 85x10 100x10 120x10 140x10 160x10
hs pulldowns forced stretch 90x10 135x10/2
hs low row forced stretch 90x10/3

done for the day. got 2 issues this damn week already. first issue is i am tired as fuck and weak from a combo of sleeping like sat night and daylight savings time change. so going in i was tired and felt ran down and weak. second the mrs decided to buy our grand daughter a dresser which i had to go pickup and load and unload. in doing so i stepped in between two steps and tweaked my damn lower back unfortunately. it is tight and tender but doesnt have me pulling to one side yet. i am damn close to that point though, so today's training was centered around keeping it as protected as possible. started training with some reverse hypers and hypers to open it up and flush the area out a bit. not a bad session but not a good one either. lost some strength obviously but still got a pretty good pump going.


meal 1
2 whole eggs
4oz sirloin
1/2 cup oats
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
80g 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
80g 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 cup jasmine rice
1/4 cup black beans
1/2 avocado
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms