yesterday

cardio/back/abs/cardio

30min stepmill lss (fasted)

hs iso row ng 45x15 90x15 135x8 180x8 225x8 115x12
hs dy rows 100x10 115x10 130x10 145x10 160x10 175x10 115x10
hs iso low rows 45x10 70x10 90x10 115x10 135x10 70x10
nat pullovers machine 45x10 90x10 135x10 180x10 (love this thing)
hs wide grip pulldowns 100x10 115x10 130x10 145x10
machine low back extensions 4sets 15
standing cable crunches 70x15/4
30min stepmill lss (post)

done for the day. excellent session in the books. did pass out for about an hour nap after am cardio and was dragging ass a smidge going in. once i got in and got going everything was running super smooth. moved some really good weight and got a hell of a pump going. got a bit of a lower back pump at the start of the workout and i was thinking damn it this one is going to suck. it opened up after a few sets as well. dropped the deads off for the week just to play it safe since i am right at about 4 weeks out right now. dont want to pull or tweak anything. all in all a great session

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
100g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
45g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
40g kids cereal
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette