Worked out at a small gym with only cable-based equipment and small dumbbells today. The heaviest dumbbell weight was 80 lbs. I wanted to do an intense back workout focusing primarily on rhomboids and traps but I just couldn't get anything done so I did a total back workout with cables. I was sad because I really love using hammer strength equipment. There was no conventional lat pulldown machine at this gym so I just did bodyweight exercises.
     I decided since there wasn't much equipment, I would do what I could and then just get a nice long stretching session in afterward.

Workout:
*Warmed up with 30 pull-ups

1) Dumbbell Rows
-6x15 w/ 80 lb. dumbbell on each arm

2) Cable Rows w/ Emphasis on Traps/Rhomboids
-8x12 w/ 40 lbs. on each cable

3) Barbell shrugs
-3x30 w/ 135 lbs.
-3x20 w/ 185 lbs.
-3x10 w/ 225 lbs.

4) Facepulls
-5x15 w/ 80 lbs.

5) Dumbbell Shrugs
5x15 w/ 80 lbs. on each arm

6) [superset] Wide-Grip pullups + Australian pullups
(5 rounds)
15 reps on each exercise

*30 minutes of upper body stretching, focusing primarily on lats and spinal erectors*

Diet of the Day:
      I ran out of protein powder so I just upped my protein intake from animal sources. I'm going to get some powder soon because I cannot sustain this increase in meat consumption for long. It's darn expensive not only monetarily speaking, but in terms of time due to preparation as well. When I got home from the workout I realized that I had no more meat left in my fridge so I went to Chipotle.

Meal 1:
-6 whole eggs
-3 Aidell's chicken teriyaki meatballs
-3 plums, 1 peach

Meal 2:
-2 8 oz grilled chicken breasts
-1 cup brown rice
-Mixed green veggies (broccoli, green beans, peas)

*apple before workout*

Meal 3 (post-workout):
-Chipotle bowl of gains: half lettuce, half brown rice, small amount of black beans, double chicken (no charge!), four scoops of corn, mild salsa.

Meal 4:
-8 oz flat iron steak w/ teriyaki marinade
-Sautéed zucchini and squash w/garlic sauce
-Sautéed green beans

Meal 5:
-Natural peanut butter w/ banana