yesterday

cardio/back/bis/abs

25min stepmill lss

db rows 50x15 60x15 70x12 80x12
one arm supp pulldowns 35x15 42.5x15 50x10 60x10
cable upper lat pullovers 35x15 42.5x15 50x15 60x15/2
hypers x20/4
db curls 10x15 15x15 20x15 25x15
machine crunches 40x15/4

done for the day. back at the log. i havent been able to train hard at all and pretty much have just been moving blood around and doing cardio. i slept really funky and made a piece in my back where the trap and rhomboid come together on the spine tighten up so bad that it crippled me. literally i couldnt close a door or use my left arm at all. maybe tricep hand delt pretty much the whole back side of my arm miserable painful. sucked it up for about 3 days before hitting the er for shots steroids muscle relaxers etc... gave it another week since they said my x rays where clear and it had only gotten a tiny bit better. so i hit the ortho for more meds and pt. i have had deep tissue graston work chiropractic, ice, heat, every cream you can imagine and everything i could possibly think of to heal it up. this is the first week back in and i am still not training traps or rhomvoids at all as noted above. it is still tight and a little painful but not even close to where it was. still able to get a pretty good pump going though and got a halfway ok session in. i am prepping now and have been but i did lose a week or two of training hard. i am a head of sched so that hasnt stressed me out to bad. hopefully by next week i will be back at 100% wide open again.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz cod
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g 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
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