Back Day 12-10-13

Started my day off with the new routine of eating Oatmeal. Oatmeal is terrible unless you put sugar or something in it. But it does have a large amount of necessary carbs. So I mixed in some jelly too, probably a terrible idea but oh wel.

I stacked my food all day, eating chicken and lean ground round instead of fast food. I consumed some rice also to help my carb game.

Close grip rows x 4
Close grip lat pull downs x 4

Wide grip pull downs x 4
Really slow squeezing on each of these, attempting to correct past mistakes of going too fast.

Dumbell rows x 2
Barbell rows x 1
Machine row x 4

Sometimes I use dumb bells or barbells for my rows, but I like the machine because it helps to ensure my form is correct.

Back extensions x 4 @ 15 each set

I really like back extensions, work on building that core strength and ensuring the waist line is developing. I took the last of my pre workout energy and dedication and put it into pull ups to failure on 3 sets.

The Rebirth

So I worked out maybe 3 times a week the last 2 weeks. Power house began to get annoying and my Fitness 19 wasn't fully expired yet. So I figured I'd drop in there and when I did, I realized it was more easy to get a solid workout in there at 10pm than it was at PowerHouse. I also had to deal with way less hassle traveling to the gym. Secondly, i decided I needed to clean up my diet. I cut out alcohol completely in the last 6 weeks, will it help? Who knows, but it's probably better to ensure my body is properly hydrated and not having periods of dehydration.

My diet needed to be even further cleaned up, I was putting in work sometimes 5 to 6 days a week during the summer. But I never really took the time to ensure I was eating more and more. I would add in junk food during breaks or fast food on lunch instead of quality food to help me grow and recover. I bought a better Men's Vitamin.. Still a Meijer brand but if this one isn't effective we'll switch to the GNC mega man. I am taking 2 scoops of protein after the gym now. I switched my pre workout to assault.

Chest Day...

4 x Regular press
3 x Inclince
3 x Decline

3 x cable flys
3 x machine flys

Light Tricep session (Gym was going to close soon)
3 x tricep pull down
2 x close grip chest press

Tomorrow is probably going to be a back day.. I am debating doing biceps and a more hardcore triceps on Wednesday. Not fully 100% positive on what I want to do. I need to ensure I workout 4 to 5 times this week and eat more.