[tampabay3990]

ok so heres how today went... i did back and biceps today and it went really well...previously i havent really done back but i realize now it is a VERY essential body part! lol.

BACK

Deadlifts

205-8x
225-8x
275-3x
285-3x
295-2x


T-Bar (vertical grip)

120-10x
130-10x
145-8x


Face Pulls (with the cable crossover machine)

120-12x
140-12x
150-12x
160-10x


DB Rows

65's-12x
75's-10x


Hyperextensions

2 sets of 15 holding a 45lb plate



BICEPS

Standing EZ bar curls

25's on each side of the bar-10x (These were done w/ really slow/strict
-8x form)
-8x

Sitting Alternating Hammer Curls

30's-10x each arm for 3 sets


2 Handed Straight Bar Cable Curls

80-10x
100-8x


Today's lifting was another great day. Everything for the most part went smooth...except those deadlifts. lol. im gonna have to get use to them. but it was a really nice workout. my biceps are feeling more fatigued than ever b4! those back exercises tear your biceps up bad!! now for the diet.

DIET

10- woke up

10:30- 4 scrambled eggs and 3 pieces of whole wheat toast

12:30- preworkout...a banana and large glass of water

1:00- 5g creatine

1-2:30- in the gym

2:30- 5g creatine and muscle milk

3:30-package of tuna like yesterday and 2 pieces of whole wheat toast

4:30- banana b4 i go to work

6:30- when im at work i plan on eating a sandwhich w/ 8 ounces of turkey and honey mustard

9:00- half of a sandwich like b4....4 ounces of ham and honey mustard

10:30- b4 bed ill take another serving of muscle milk

and throughout the day i drink a sh!t load of water to stay hydrated...plus muscle is like 72% water or somethin like that. lol. but any way...today has been great and keeping this log has been alot of help. thanks to everybody that has been helping. especially jlozan84. thanks alot bro!