Back and Bicep Day

The thing about back day is it can be tough as you want it. After back day yesterday I had a little sorness in my lats, love it!

Lat Pull down 3 ways - 9X8 ( that's right 9 sets )
T-Bar 3x10
cable cross over from the bottom ( called x's)- 4x8
One arm rows- 6x4
Pup ups- 5x3

Ladder curls - begin with a set of 1 and ladder up to 10 and back to 1
Cable curls - 5x8
concentration curls - 4x10

Military sit ups - 20
Mason Twists - 10
Reverse Twists -10
Wide leg sit up - 10


Breakfast
small apple
protein water

Snack
missed snack - not good

Lunch
Turkey with low carb wrap, lettuce and tomato

Snack
almonds

Dinner
low carb pita with turkey lettuce and black soy beans
cup of grapes