Yesterday was back day, and gee I hate back day. It's my least favorite group on muscles. Mainly because I have a bad back.
But it's gotta be done so I managed to bust out another great session.
I really wan't feeling it last night, but I just worked through the workout and I'm glad I did.

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☠️ The Workout - Back Day ☠️

Warm up Sets

💪 12 reps * 5 sets seated row, @33kgs

💪 12 reps * 5 sets lat pull down, @40kgs

💪 12 reps * 5 sets standing lat pull downs, @19kgs

Working Sets

💪 12 reps * 4 + 6 reps * 1 set sets iso lateral lat and back pull downs, @20kgs, @30kgs, @40kgs @30kgs, @20kgs

💪 12 reps * 5 sets close grip low row, @57kgs, @67kgs, @77kgs, @67kgs, @57kgs

💪 8 reps * 4 sets + 4 reps * 1 set lat pull down, @82kgs, @96kgs, @110kgs(4 reps), @96kgs, @82kgs

💪 12 reps * 5 sets seated iso lateral row close grip, @25kgs

💪 8 reps * 4 sets + 4 reps * 1 set seated row, @82kgs, @96kgs, @110kgs(4 reps), @96kgs, @82kgs

💪 12 reps * 5 sets close grip pulldown, @33kgs, @40kgs, @47kgs(8 reps), @40kgs, @33kgs

💪 12 reps * 5 sets 45 degree cable row, @33kgs, @40kgs, @47kgs(8 reps) , @40kgs, @33kgs

☠️ Meals for the Day ☠️

Breakfast I had 2 packets of quick oats

Morning tea I had a shake, with 10 grams of essential aminos + branched chain aminos and 2.5 grams of creatine and 2.5 grams of glutamine.

Lunch I had my meal pack I prepared in the wok.

Afternoon meal was just a shake, with 2.5 grams glutamine, 2.5 grams creatine, protein 50 grams.

Dinner I had crumbed veal steaks with a plate full of veggies. Veggies I ate are asparagus, sweet potato, kale, spinach, carrots, broccoli, zucchini.

During my workout a shake, with10 grams of essential aminos + branched chain aminos and 2.5 grams of creatine and 2.5 grams of glutamine.

Before bed I had a chocolate mouse :D