Back/Traps

on vacation took Mon. and Tues. off
Wed I did 60 mins on the stationary bike
today I did BACK/TRAPS

pre/during workout

coffee w/equal
cytomax
water

25 mins recumbent bike
11 mins step mill
20 mins recumbent bike
total cardio =56 mins

banana,gatorade

BACK
2 warm up sets pulldowns wide overhand grip*120x12,150x10*
3 working sets pulldowns*190x8,210x8,230x6*drop to 190x5*
3 sets seated cable rows*med underhand grip*230x6,260x9,280x5*
2 sets bent over BB rows*205x6,225x5*
2 sets HS high row machine*160x7,180x5*drop to 90x5*lbs per side
TRAPS
3 sets seated DB shrugs*85x5,90x4,90x5*

stretching,heat,ice for my back

MEAL#1
2 scoops whey in 16 oz gatorade
MEAL#2
chicken breast
1 cup broccoli and cauliflower mix
diet coke
water
MEAL#3
chicken breast
2 slices pizza
crystal light
MEAL#4
beef roast
crystal light
MEAL#5