Back Day

     Back day and back on track. Diet was on point today and I figured out how to have effective workouts after having slept 7 hours or less. The answer is the pre-workout nap. I napped for an hour before my workout and went to go lift. I felt as if I had slept 8 or more hours. The tiredness returned mid-way through my workout since this is an imperfect solution. It wasn't unbearable and I'd give the workout quality a B+.
     The workout consisted of primarily back with a little bit of deltoid work and some biceps. After the gym I boxed and ran for cardio. My row movements are my weakest and need a lot of work but I absolutely love lat pulldowns and do them for fun.

Workout (part 1-weights):

1) Hammer-Strength Rows
-Note: when I say 2 plates I mean 2 plates on each side

-1x15 w/ 2 plates
-5x10 w/ 3 plates

2) Lat Pulldowns
-1x10 w/ 160
-1x10 w/ 180
-2x10 w/ 190
-3x8   w/ 200
-2x5   w/ 210

3) [superset] Arnold Press + Lateral Raises
1) 6x10 w/ 60 lb. dumbbells
2) 6x15 w/ 15 lb. dumbbells

4) T-Bar Row
-3x10 w/ 2 plates
-2x5   w/ 3 plates

5) Seated Cable Row
Note: I used the straight bar attachment and held at the peak contraction of the movement. My tempo was very slow and controlled.

4x8 w/ 140 lbs.

6) Dumbbell Hammer Curls
-3x10 (5 on each arm) w/ 60 lb. dumbbells

7) Hammer Strength Shrugs
-3x15 w/ 3 plates on each side


Workout (part 2-cardio):
I did a total of three 2 minute rounds of free boxing and ran a total of 1.5 miles. After each round, I'd run 0.5 mile in my neighborhood.

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Diet of the Day:

Meal 1:
-27g whey protein shake w/ 2% milk
-3 Aidell's chicken meatballs
-5 eggs worth of egg whites
-Raspberry, blackberry, blueberry, and banana smoothie w/ 2% milk and orange juice (2 cups total)

Meal 2:
-6oz grilled chicken breast
-0.5 cup brown rice
-0.25 avocado

Meal 3:
-8oz grilled chicken breast
-1 cup brown rice

Meal 4 (post-workout):
-35g whey protein shake w/2% milk
-Banana with peanut butter
-1 cup raspberries

Meal 5:
-Two 6oz grilled salmons
-4oz grilled chicken chopped into rice and avocado bowl
-0.25 avocado
-0.75 cup brown rice

Dessert:
-Quest bar, chocolate brownie flavor