Day 65: Back, Bis and Abs

Close Grip Pulldowns
12 x 60
12 x 67.5
12 x 75
Abs: Capt Chair
3 x 15

Cable Row with Rope
12 x 45
12 x 50
12 x 60
Abs: leg raises off end of bench
3 x 15

Standing Cable Straight Bar Pulldowns
3 x 12 x 27.5
Oblique Cable Twists
2 x 12 x 30 each side

Hammer Bicep Curls
12 x 15
2 x 12 x 20

Preacher Curls
12 x 12.5
10 x 12.5
High Bicep Cable Curls __O__ /_O_\
12 x 20 each side

BB "21s"
3 x 30

Cardio: Sprints
Alternating 5mph with 8, 8.2, 8.5mph x 1 minute
Last minute high point: 9.2mph

Meals:

M1: 4 eggwhites, 1 whole egg, 1 serving oatmeal
M2: 1 cup oatmeal, 1 scoop protein powder
M3: 4 oz grilled chicken, 1/2 cup brown rice, 4 oz broccoli
M4: protein shake with 1 tbs PB2, 10 baby carrots
M5: 4 oz salmon, 3 tomatoes
M6: 4 eggwhites