Wed.~Back/Tris/Abs + Cardio
Today I suffered a massive butchering from ChuckRD as far as my diet goes~ he is laying the hammer down on my ass…literally my ass..lol, but I can take it. I started the new version of my pre-comp diet last night with a refeed. I was VERY vascular about 25 minutes into my refeed, which is a great sign. I haven’t suffered much today from the additional cut. My package from bodybuilding.com arrived and was chalk full of goodies 
I am now re-upped on everything. My OMRON arrived as well, but I am not using that until Monday morning, which is my bodycomp day to report to Chuck so… I’ll share photos and stats then.
Back/Tri’s/Abs
Standing BB Bent over Row~Wide, overhand grip
2s x 12r @ 65 lbs
Standing BB Bent over Row, narrow overhand grip
2s x 12r @ 75 lbs
Unilateral bent over DB Rows
4s x 10r @ 35 lbs (each)
Wide Grip Lat pull down, overhand~no thumb
4s x 10r @ 55,60,65,70
Seated Machine Plate load Row
4s x 10r @ 65,70,75,80
Hyperextensions
4s x 10r SLOW~ w/ a 25 lb plate
DECLINE EZ-Bar Skull Crushers~
4s x 8r @ 35,40,35,40 lbs
Straight Bar Tri Press down
4s x 12r @ 30,35,45,55 (unstable pully)
Tricep dips on bench w/ feet up on another bench, plate in lap
4s x 12r @ 25 lbs (in lap)
ABS
Straight legged raises
3×15
Hanging bent knee raises (to chest)
4×10
Hanging Straight legged Raises (to waist height)
4×8 ~ NO swinging or momentum
Cardio~ Treadmill @ 5.8-6.3 mph; 41 minutes total, average HRR 145-165
Peace.~J.
