Back/Traps

woke up super late
went to the gym anyway
cut short cardio and hit the weights hard and heavy
very focused today
set new PR in BB rows

pre during workout
coffee w/equal
BCAA boost mixed w/sugar free kool aid
water

20 mins recumbent bike

BACK
3 warm up sets bent over BB rows*95x15,135x15,185x12*
2 working sets bent over BB rows*225x7,245x4*
3 sets seated rows*underhand med. grip*230x6,260x6,280x5*
2 sets HS high row machine*160x7,180x5* lbs per side
2 sets pulldowns* under hand med grip.*200x6,230x5*drop to 180x4*forearms were burning and grip was gone at this point*
TRAPS
2 sets standing DB shrugs*90x6,95x6*grip felt awful so I moved to BB
2 sets BB shrugs*185x5,225x5* slow controlled hard squeezes*

*felt crappy about cutting short cardio*so I jumped on my bike at home

20 mins stationary bike
total cardio =40 mins


stretching

MEAL#1
4oz beef lunch meat
2 slices wheat bread
relish,mustard,light mayo
gatorade
MEAL#2
salmon steak
green salad w/olive oil and balsamic vinegar
1/2 banana
sugar free kool-aid
3 mini laffy taffy's
MEAL#3
green salad w/olive oil and balsamic vinegar
1/2 banana
4oz lunch meat
2 slices fat free cheese
6-7 crackers
sugar free kool-aid
MEAL#4
about 12 fish sticks
diet root beer
water
MEAL#5