Trained back with Randy Howard at Strength Beyond in Kalamazoo
Back
Deadlifts (speed pulls):
2x8 135lb
1x5 225lb
1x5 315lb
2x2 405lb
1x2 405 + 50lb chains
1x2 405 + 100lb chains
1x2 495 + 100lb chains
1x5 405
Seated rope rows:
3xfailure (past failure really...almost rest paused)
Behind the back upright rows:
2x15 135lb
Behind the back shrugs:
2x15 315lb (last set was a triple drop set)
Reverse pec deck:
3x15
This was actually a pretty decent workout. I was surprisingly sore the next day (seated rope rows always get my lats sore). I did feel like I wasn't doing enough work with the speed pulls at 405 plus chains so I did one set with 495lbs and chains.
Food:
5:30am: carton of egg whites, bowl cereal (chocolate pebbles)
7:00am: 4 eggs w/ cheese, bowl oatmeal
9:30am: 6oz turkey, 1 cup rice
11:30am: 6oz turkey, 1 cup rice, 1 banana
2:30pm: 6oz turkey, 1 cup rice
4:30pm: 6oz turkey, 1 cup rice
6-7:30pm: 180g HBCDs, 90g EAAs
8:30pm: 8oz steak, 1 cup rice
10:00pm: carton egg whites, two tbsp peanut butter