Back
Rows 65x15, 105x10, 115x10, 115x10
Back Flys 8x15, 15x10, 20x10, 20x10
One Arm Row 50x10, 50x10, 55x10
Lat Pulldowns 40x15, 80x10, 90x10, 100x8
Seated Rows 90x10, 105x10, 105x10
Pullovers 70x10, 90x10, 100x6
High Rows 55x10, 70x10, 70x7
Breakfast
2 large eggs
smoothie
1/2 cup oatmeal
Post Workout
2 scoops whey protein
1/2 cup oatmeal
Lunch
ribs
brown rice
potatos
broccoli
Dinner
ribs
brown rice
1 scoop whey protein
Pre-Sleep
peanut butter and banana sandwich
1 scoop casein protein
1 cup skim milk
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