Back/Biceps

pre/during cardio and workout
5 g BCAA's in crystal light
1 scoop cyto-max in 16oz water

30 mins recumbent bike
10 mins step mill
10 mins recumbent bike
banana,16 oz gatorade

BACK
3 warm up sets seated cable rows w/ez bar-underhand grip*110x10,130x10,160x8*
4 working sets seated cable rows *same attach*210x7,230x5,250x5,270x5*
3 sets HS high row machine*3 plates per side x 7,3 plates+25 per side x6, 3 plates+35 x 5*
2 sets bent over BB rows*185x6,215x5*
2 sets supported T-bar rows*4 plates x 5, 4 plates+15 x 4*drop to 3 plates x5 *
2 sets med overhand grip pull-downs*200x5,210x4*drop to 160x5*
BICEPS
3 sets preacher curl machine*one arm*30x10,50x10,70x7*
3 sets seated altern. DB curls *10x10,35x8,45x5*
2 sets ez bar BB curls*75x6,85x5*

stretching

MEAL#1
2 bowls frosted flakes w/soy milk
2 scoops whey in 16oz gatorade
MEAL#2
lean ground beef patty
2 cups broccoli/cauliflower mix
1 oatmeal cookie
1/2 banana
5 g BCAA's in 20oz crystal light
water
MEAL#3
1 1/2 scoops whey in 16oz water
MEAL#4
lean ground beef patty
1 1/2 cups broccoli/cauliflower mix
diet coke
water
MEAL#5
12oz yogurt
1 1/2 scoops whey
2 egg rolls