Pissed off tired travel and zero carb day and I still managed to get a really decent back workout in. Ready for some carbs tomorrow.


HS rows

1 pps x 15

1 pps + 25s x 15

2 pps x 15

2 pps + 25s x 15

3 pps x 15

3 pps + 25sx 14


One arm bent dumbbell rows

100 x 12

110 x 12

120 x 10


Assisted wide grip pull ups

(70) x 18

(55) x 12

(55) x 9---> (100) x 6


One arm HS pulldowns

1 pps x 15

1 pps + 25s x 15

1 pps + 35s x 15


HS pullovers

50 x 15

100 x 15

150 x 15

200 x 15

200 x 14


Rack pulls (left my wrist straps at hotel so kept it kind of light)

135 x 8

225 x 8

275 x 8

315 x 6

315 x 6



Meal 1: 6 whole eggs

Meal 2: 6 oz sirloin

Meal 3: 8 oz chicken

Meal 4: 8 oz chicken and broccoli

Angel dust preworkout

Intra md

Meal 5: 6 oz sirloin and broccoli

Meal 6: 8 oz turkey burger