Pull session today - arm work on the front end
Tricep press down (cable/wide grip) - 3 sets
Overhead tricep extension (machine) - 3 sets
SA lat pull down (plate loaded) - 2 sets
SA lat row (cable) - 2 sets
Upper back row (end range loaded) - 3 sets - did a rest pause and partials on final set
Abs - leg raises - 4 sets
Stairs 20 mins
Checked in with my coach yesterday, a little more food added to the plan
+25g carbs on training days
+15g carbs on rest days
Here's what's on the menu today
Meal 1 (pre workout) - 168g chicken breast, 350g rice, 100g pineapple, 1 english muffin
Intra - 50g HBCD, 15g EAA, 5g glutamine, 5g creatine
Meal 2 (post workout - 12iu humalog) - 62g whey iso, 200g carbs from low fat cereal, 100g banana
Meal 3 - 168g chicken breast, 350g rice, 26g dates, green beans
Meal 4 - 168g chicken breast, 350g rice, 26g dates, kimchi
Meal 5 - 200g cod, 350g rice, 15g EVOO, zucchini
Meal 6 - 200g ground beef (90/10), 350g rice, 15g EVOO, 200g wild blueberries
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