Back/Biceps

really good back workout today*


pre/during workout

5 g BCAA's in crystal light
full throttle
water

25 mins recumbent bike
12 mins step mill
15 mins recumbent bike

banana,gatorade

BACK
3 warm up sets HS high row machine
3 working sets HS high row machine*135x7,160x7,175x6* lbs per side*
3 sets wide grip pulldowns*200x5,220x5,230x4*drop to 190x4*grip was shot!
3 sets seated rows w/med. underhand grip*230x6,250x6,270x5*
2 sets supported t-bar rows*4 platesx5, 4 plates+15lbs x 4*drop to 3 plates x 5*
skipped BB rows*my low back has been a bit tender*
BICEPS
3 sets preacher curl machine*40x20,60x20,80x12*done unilaterally*
3 sets altern. DB curls on incline bench*30x8,40x6,40x5*
2 sets BB curls w/ez bar*85x8,95x6*

stretching and icing


MEAL#1
2 scoops whey in 16oz gatorade
1/2 cup oatmeal
water
MEAL#2
5 g BCAA's in crystal light
1 chicken breast
green salad
water
MEAL#3
1 1/2 scoops whey in water
jimmy dean breakfast croissant
water
MEAL#4
1 chicken breast w/BBQ sauce
MEAL#5
2 green chile,pepper jack tamales
vitamin water
MEAL#6