Back/Biceps

pre/during workout

coffee w/equal
5 g BCAA's in sugar free kool-aid
cytomax
water

25 mins recumbent bike
11 mins treadmill
10 mins recumbent bike
8 mins step mill
6 mins recumbent bike

total cardio=60 mins

banana,gatorade

BACK
3 warm up sets wide grip pulldowns*overhand
3 working sets wide grip pulldowns*190x6,210x6,230x5*drop to 180x8*
4 sets HS high row machine*135x10,160x7,170x6,180x5*lbs per side
3 sets seated rows med underhand grip w/ez bar*230x6,250x7,280x5*drop to 200x5*
2 sets bent over BB rows*205x5,205x5*
1 set supported t-bar rows*180x5*drop to 90x12*
BICEPS
3 sets altern. DB curls*10x10,20x8,35x6*
2 sets preacher curl machine*50x22,70x20*done unilaterally
2 sets ez bar curls*80x10x90x6*drop to 40x6 w/str8 bar*

MEAL#1
2 scoops whey in gatorade
MEAL#2
1 cup broccoli
1 1/2 ground beef patties w/soy sauce
gatorade
MEAL#3
3 scoops whey in water
MEAL#4
turkey sub from quiznos
gatorade
MEAL#5
2 scoops whey in water
MEAL#6
chinese buffet
*diet coke
***went to CAL football game* tried to fit in some whey but last few meals were at or after the game****