AM cardio - turbo jam cardio party 40+ minutes

workout
Back and hammies

warm-up 3 minutes elliptical
light pull-ups and dips

assisted pull-ups -140/12, -140/11, -140/10 :)
close grip pull-down 90/12, 95/10, 105/9
wide row 90/12, 95/10, 100/8
seated leg curl 100/12, 120/10, dropset 120/8 100/8 80/8
SLDL limited ROM 115/12, 125/10, 135/8

stretched a lot!

PM cardio 45 minute walk with the dogs and my daughter.

Food:

7:45
2 scoops whey, Tbsp Udos, crystal light
1/2c oats, butter buds sf syrup

10:15
5 oz chicken breast
1/2c overcooked brown rice :(

12:45
PWO shake

4:15
5 oz extra lean beef
6 oz sweet potato
spinach

7:30
5 oz chicken
1/2c brown rice


went to bed a little early and didn't have my last meal.

Things I did right Monday:
1) Played ball with my daughter
2) walked the dogs with my daughter
3) Got more pull-ups than last week :)
4) ate clean, tho I missed one meal..oh well

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