I got in a great back workout this morning. I was really shooting to hit it from a lot of angles, so I did a bunch of different exercises and not many sets each:
row: 45-20; 95-15; 135-10; 185-6; 235-14
pulldown: 150-12; 180-12; 210-10
incline dumbbell row: 70s-9
seated row: 170-15
standing rope low row: 140-15,10
Double D-grip pulldown: 200-10
Here's what my diet looks like right now, this is what I ate yesterday:
meal 1: 5oz chicken; 1 1/2c oatmeal
post workout: 40g whey protein; 5g glutamine; 5g creatine; 65g waxy maize starch
meal 2: 6oz chicken; 6oz sweet potato; 1/2c oatmeal
meal 3: 5oz chicken; 1c brown rice
meal 4: 6oz 93% lean ground beef; 1 egg; wrap; 1/2tbs mayo; spinach; mustard
meal 5: 5 eggs; 9oz potato; apple
meal 6: 40g casein protein; 2 tbs peanut butter; 1c 2% milk; 3oz sweet potato; apple
Between 3800 and 3900 calories; about 300g protein, 420g carb and 105g fat.
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