Cardio am 6am... 10 HIIT 5 mins rest, 30 mins steady state.. 125 hr

BACK:

front pulldowns- 70,90, 100, 100, 100, 110 drop to 90, 70 for 5's
1 arm rows- 70, 90, 100, 100 all for 8 rps, drop to 80, 60 for 5's last set
2 sets under grip low rows, 150, 180 fo r10's
half deads for lower lats- 125 for 10, 185 for 8, 185 for 5

hammer puldowns, 2 sets 70 per arm, for 15, 90 for 15 reps
shrugs 2 sets with 135,, lats cramped up.. time to stop


eating 3 carbs meals early am then no carbs last 3 meals...

weight 217.... cruzing....