Tues 3/17/15
Strict Standing T-Bar Row (widest grip)
Warm Up Sets:
15 x 1 plate, 12 x 1.5 plates, 12 x 2 plates, 10 x 2.5 plates, 8 x 3 plates
Work Sets (1 heavy work set + 5 drop sets)
6 x 3.5 plates, 8 x 3 plates, 8 x 2.5 plates, 10 x 2 plates, 12 x 1.5 plates, 12 x 1 plates.
V-Grip Pulldowns (1 continuous drop set)
8 x 140, 8 x 115, 8 x 90, 8 x 70 (w/ hold at bottom)
This is basically a bodybuilding day and 11 Total sets worth of T-Bar Rows left me with a pretty massive pump from the traps down to the lumbars and pretty much everywhere else in between. The drop sets on the v-grips polished off everything else including the biceps. Didn’t need anything else. Smoked.
Yesterday’s Diet:
1) 75g Protein Shake (egg whites + whey), 1 cup Oatmeal, 1 Banana
2) 1 Ground Beef Patty, 1 cup Rice, 1 large apple
3) Protein Shake (50g)
4) Chinese: General Tsao Chicken + Rice
Still allowing myself 1 semi-cheat meal per day as I just get back into the habit of consistently eating 4 meals per day. Over time, I’ll likely increase frequency to 5 and reduce cheat meals to just 1-2 times per week.
