Workout-Back,Shoulders, Bis
My lower back was still really tight today and I didn’t wanna push it too far. I decided to still post the workout even though I went much lighter then I would normally go and chose to do more reps rather than more weight. So just know that this workout is not a good representation of my normal routine and what I’m capable of.
Back
Pull-ups 0/12(wide grip), 0/8(neutral grip), 0/6 (wide grip), 0/6 (neutral grip)
Bent over barbell rows(upper body at a higher angle) 135/15, 135/15, 135/12
1-arm DB rows 45/20, 45/20, 45/15
T-bar rows(neutral grip) 45/20, 45/25, 70/20
+
Wide Grip front lat pull-downs 100/15, 100/12, 100/15
1-arm seated cable rows 50/12, 50/10
Shoulders
Behind the neck barbell military presses 45/15, 45/15, 45/20
DB side raises 20/10, 20/10, 20/10
Biceps
Seated cambered bar close grip preacher curls 20/20, 20/10, 20/8
Alt DB Hammer curls 25/12, 25/12, 25/12
Overall considering how bad my back was feeling last week it was a pretty good workout and I feel like my back should be much better soon. Then I will be back up to a level of performance that I had reached prior to the back injury. Then I can really push my self again and see how far I can go with the help of the cellucor stack.
Diet & Supplementation
Meal 1: 1 scoop Cellucor Nitro-sport protein
Meal2 1 medium grapefruit, 4oz spinach, 4oz chicken, 2 whole eggs, 1/2 cup egg beaters, 1 pack kashi oatmeal, 1/4 cup raisins, 24 almonds
Meal3:8oz lean ground beef, 1/4 cup brown rice, 1 medium Apple
Pre-Workout: 1 pack Cellucor M5,3 tabs Cellucor P6 Extreme
Post-Workout: 1 scoop Cellucor Nitro-Sport Protein, 4 tabs Cellucor R3
Meal 4: 8oz baked potato, 6oz chicken
Meal 5:6oz chicken, 4oz spinach, 1/4 cup tomato, 1/2 cup cucumbers
Meal 6:4oz chicken 1 cup green beans
Meal7:4 caps Cellucor R3, 2 caps Cellucor p6, 2 scoops Casein Protein powder
