Trained back with Randy Howard at Strength Beyond in Kalamazoo Back Deadlifts (speed pulls): 2x8 135lb 1x5 225lb 1x5 315lb 2x2 405lb 1x2 405 + 50lb chains 1x2 405 + 100lb chains 1x2 495 + 100lb chains 1x5 405 Seated rope rows: 3xfailure (past failure really...almost rest paused) Behind the back upright rows: 2x15 135lb Behind the back shrugs: 2x15 315lb (last set was a triple drop set) Reverse pec deck: 3x15 This was actually a pretty decent workout. I was
surprisingly sore the next day (seated rope rows always get my lats sore). I did feel like I wasn't doing enough work with the speed pulls at 405 plus chains so I did one set with 495lbs and chains. Food: 5:30am: carton of egg whites, bowl cereal (chocolate pebbles) 7:00am: 4 eggs w/ cheese, bowl oatmeal 9:30am: 6oz turkey, 1 cup rice 11:30am: 6oz turkey, 1 cup rice, 1 banana 2:30pm: 6oz turkey, 1 cup rice 4:30pm: 6oz turkey, 1 cup rice 6-7:30pm: 180g HBCDs, 90g EAAs 8:30pm: 8oz steak, 1 cup rice 10:00pm: carton egg whites, two tbsp peanut butter
Back, rear delts, and food
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