Gym time
Had a Chobani yogurt
Quest protein cookie pre workout. Needed some carbs for fuel.
Back day
Plate loaded T bar rows:
Wide grip first, more of a rear delt upper back target
45lbs x 12 reps
90lbs x 12 reps
135lbs x 10 reps
135lbs x 8 reps
135lbs x 8 reps
Plate loaded t bar row:
Side grip
135lbs x 9 reps
135lbs x 8 reps
135lbs x 8 reps
90lbs x 8 reps (drop set)
45 lbs x 12 reps (drop set)
V bar rows cable
150lbs x 15 reps
175lbs x 12 reps
220lbs x 8 reps
220 lbs x 6 reps
220 lbs x 6 reps
Bent over barbell rows
225 lbs x 8 reps
225 lbs x 8
225 lbs x 7
225 lbs x 7
Barbell shrug
315lbs x 15
365lbs x 10
365lbs x 11
365 lbs x 10
Lat pulldown
200lbs x 9 reps
200lbs x 8 reps
200lbs x 7
200lbs x 7
140lba x 9 (drop set)
lunch, chicken plate donair.
I know guys I never cook yes it’s true. I’m literally always on the road, it’s just my life.