yesterday

cardio/back

25min stepmill lss level 13

hs yates rows 100x15 115x15 130x15 145x15 160x15 175x15 190x15 205x15/4 160x10*5sec holds)
wide grip pulldowns 100x8 115x8 130x8 145x8 160x8 175x8
incline db bent rows 25x10 40x10 50x10 60x8
incline db seal rows 40x10 50x10 60x8 40x8/2
dnate hs stretch pulldowns ss 45x10ss 70x10ss 90x10ss
cable face pulls ss ss42.5x15 ss50x15 ss57.6x15

done for the day. had pt first thing this am after cardio and low and behold she jacked up my neck in a different spot and it hurts like a mother fucker. now it is up higher and irritated as all hell. didnt impact my workout but holy shit i cant buy a damn break. back to rehab and babying this stupid thing again. didnt affect my training today but i am sure it is going to. got a pretty good session in and even with this higher rep set up for the week, i actually felt pretty strong. got a great pump going and other than the neck everything else is feeling pretty good. low back is finally starting to ease up completely and firing well and then she jacks me up. so i would say a semi good day in the books.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
100g jasmine rice
2 cups spinach
meal 2
8oz cod
100g 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