Back/Traps

pre/during workout

coffee w/equal
sugar free full throttle
ctyomax
water

30 mins recumbent bike
11 mins step mill
15 mins recumbent bike

total cardio=56 mins

banana,gatorade

BACK
3 warm up sets HS high row machine*45x15,90x10,135x8*lbs per side
3 working sets HS high row machine*160x7,170x5,180x5* lbs per side
2 sets wide over hand grip pulldowns*170x6,190x5*drop to 120x7*
2 sets narrow underhand grip pulldowns*210x5,210x5*
3 sets BB rows*205x5,225x6,230x4*
2 sets seated cable rows*med underhand grip*200x6,240x8*
TRAPS
2 sets upright rows w/ez bar*90x6,105x6*
2 sets DB shrugs(standing)90x5,90x5*drop to 65x7*

stretching

MEAL#1
2 scoops whey in water
gatorade
MEAL#2
1/2 cup spaghetti
1/2 cup tomato sauce,ground beef
1/2 banana
gatorade
water
MEAL#3
2 scoops whey in water
MEAL#4
8oz. cottage cheese
MEAL#5
6 fried chicken wings
gatorade
water