Back/Biceps

pre/during workout
10 g BCAA's
cyotmax
zero carb full throttle
water

30 mins recumbent bike
11 mins tread mill
15 mins recumbent bike

total cardio=56 mins

banana,gatorade

BACK
3 warm up sets bent over BB rows*barx20,95x20,135x15*
4 working sets BB rows*185x10,205x8,225x6,245x3* lost my concentration on last set*girl walked right behind me talking loudly
3 sets pulldowns w/underhand med grip w/ez bar*180x5,210x5,210x5*drop to 150x7*
2 sets seated rows*230x6,250x6*
3 sets HS high row machine*135x10,160x8,180x5* lbs per side*had to really keep my elbows tucked on these otherwise I felt it in my sore shoulder*
3 sets standing str8 arm pulldowns*70x7,50x7,40x7*good squeeze on these
BICEPS
4 sets altern. DB curls*10x10,30x8,40x5,40x5*
2 sets ez bar curls*95x8,105x5*
2 sets one arm preacher curl machine*60x20,80x5*drop to (30x12 partials)*

stretching and icing my back

MEAL#1
2 scoops whey in 16 oz. gatorade
10 g BCAA's in crystal light
MEAL#2
muffin
banana
8oz yogurt
MEAL#3
turkey sandwich on wheat
pringles
sugar free kool-aid
water
MEAL#4
chicken wings
green salad
crystal light
MEAL#5
catfish
diet dr.pepper