Back Day

     Had a long and busy day but still had the chance to workout! I ended up doing a lot of volume overall and thought doing abs at the end was a good idea. It really wasn't since I didn't have the energy left over to do a good ab routine.

Workout:

1) Lat Pulldowns (wide-grip)
-1x15 w/ 120 lbs.
-2x15 w/ 160 lbs.
-3x10 w/ 180 lbs.
-1x8 w/ 190 lbs.
-4x5 w/ 210 lbs.

2) Single-Arm Cable Rows
-5x15 w/ 60 lbs. (on each arm)

3) Hammer Strength Row Machine
-5x10 w/ 3 plates (on each side)

4) [superset] Wide-Grip Pullups + Lat Pulldowns
(5 supersets)
-10 reps + 12 reps w/ 70 lbs.

5) Dragonflags + Hanging Leg Raises
-5x (6 dragonflags and 10 leg raises)

6) Captain's Chair Leg Raises
-5x20

---------------------------------------------

Diet of the Day:

Meal 1:
-3 Aidell's chicken teriyaki meatballs
-6 eggs' whites-27g whey protein shake w/ 2% milk-Raspberry, blueberry, and banana smoothie

Meal 2:-4 homemade meatballs (ground New York steak) + homemade tomato sauce w/garlic

Meal 3:
-27g whey protein shake w/ almond milk
-Chocolate quest bar

Meal 4:
-8oz grilled chicken breast sliced into..
-1 cup wild rice
-0.5 avocado
-2 tbsp homemade lemon and garlic sauce
-1 cup sautéed green beans
-1 cup carrots

Meal 5:
-1 cup blueberries
-Lemon quest bar