Tues 7/14

Got more work on my chest tattoo and that rocked. I also did a seriously EPIC training session at the gym beforehand.


1/2 cup (dry) oatmeal
1/2 cup blueberries
1 tsp butter
1 tsp honey
1 coffee with cream


Squats – 6×4@145# (back was hurting by the end of this pretty bad…)
Bench – 6×6@70#
Dead – 5×3@185#
DB Overhead Press – 3×12@17.5# each
DB Krok Rows – 3×12@30# each arm
Decline Abs – 3×12
HyperExtensions – 2×15
10 minutes stretching

1 scoop whey

Lunch/Continue PWO:
1 cup brown rice
4oz chicken
1/4 cup sweet potatoes
1/4 cup coconut sauce

Post Tattoo Snack
2 slices bacon
2 slices sourdough bread
1 tsp mayo

1 banana
1 nectarine
1 cup of grapes

1 cup pasta
1/4 cup shredded parmesan
1 tbsp olive oil

1/2 cup blackberry icecream
Fruit & veggie smoothie – apples, nectarines, honeydew, pineapple, blueberries, kale,

Read up on SI injuries and am planning to incorporate more glute, hamstring, and lower back work into my routine. I need to fix this fucking non-stop back problem.


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