Sunday

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mag wide grip pulldowns 100x10 120x10 140x10 160x10 180x10 200x10 220x10 240x10 (cant get passed 240 with good form)
mag ng low rows 140x10 180x10 200x10 220x10 240x10 260x10 200x10-9-8-down to 1
med sup grip low rows 160x10 180x10 200x10 220x10

Giant Set 1
med sup grip pull down(3sec contract) 120x10gs
sup grip bent row 135x10gs
incline db seal row 45x10gs
ng low row 180x10gs
t bar row 150x10gs
dead stop bent rows 135x10

Giant Set 2
t bar row drop set 200x10ds 150x10ds 100x10ds 75x10ds 50x10ds 25x10 (pulled to many to quick)
dead stop bent row 135x10gs
ng low row 180x10gs
incline db seal row 45x10gs
sup grip bent row 135x10gs
mag wide grip pull down 140x10gs
incline sup grip pull downs 65x10-9-8-down to 1

Giant Set 3
db pullovers 60x10gs
hs iso pull down forced stretch 90x10gs
med ng pull down 140x10gs
incline sup grip pull down 65x10gs
inclien pg pull down 65x10gs
wide mag pull down 120x10gs(pump)
ng low row(lean fwd) 70x10gs
ng low row (heavy) 200x10

Giant Set 4
wide ng hs iso row 135x10gs
db pull overs 60x10gs
wide mag pull downs 140x10gs
med ng pull downs 100x10gs
ng pull down 120x10gs
cable pull overs 50x10gs
ng low row (3sec contract) 180x10

done for the day. funky week training setup rolling into this week. i have blood work on monday and since i am in prep i cant take days off from everything to clear out and get solid numbers. so to try to get a little break, i did back on sunday and will only do cardio work on monday. got a pretty damn good session in and the gym was empty. so not pressed for time and got a hell of a great pump going. everything felt great and went smoothly. saturady was also a cardio only day. have to note that i looked spot on for my saturday update. i am actually well ahead of sched but wont take the foot of the gas. crazy thing is i havent even started putting in any of the harsh nasty compounds just yet. so i was bone peeled last year and on track to top that off right now. feeling good and hoping maybe to be able to cruise into these shows.



meal 1
2 whole eggs
4oz sirloin
1/4 cup cor
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
40g 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
40g cup cream of rice
meal 5
2 cups egg whites
asparagus
1/2 avocado
meal 6
6oz turkey
3/4 cup jasmine rice
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms