Sunday Training and Diet Day 5

-Back and Calves-
A: Bent over BB Row (squeeze scaps together); 10,8,6,6  @ 3211; rest 3 min.
B1: Wide grip strict chin @ 2010; 4 sets of 8-10; no rest
B2: Narrow grip lat pull down @ 2010; 4 sets of 15-20; rest 2 minutes.
C: Seated/ Standing/ Donkey calf raises; 3 sets lasting 2 min. each @
2010; rest 90 sec. b/t sets

Results
A: 155/165/175/185
B1: 8bwt/8bwt broken/8 -20/ 8 -40
B2: 105 x 15/ 90 x 15/ 75 x 20/ 75 x 20
C: Done on a smith rack with the bar only on a 4-6" step

Notes:
Today was miserable. I slept great, everything was in order, but this workout today was just a killer. The Rows were fine, done at tempo, big squeeze at the top for 1 second hold. But everything else was a struggle.. I started failing on the wide grip pull ups in the 2nd set.. had to move over to the assisted pull up machine (that's -20 and -40 mean) and the close grip pull downs really sent a fire through my forearms. This workout should be named Back, Calves and Forearm Training. They are on fire.. The raises were brutal also.. No breaks first set, 1 break second set and 2 breaks third set. each break was 5 seconds. Lactic acid build up in my forearms and calves today was something I haven't felt in a while. I assume that is the response Anthony is looking for.

Diet
Pre Wod - Coffee, Creatine, Bcaa's and Glutamine + Probiotic

Meal 1 (7:00am)
Post Wod - Sweet Potato Puree, 2 scoops Whey Protein, Bcaa's, Glutamine and Creatine

Meal 2 (8:00am)
Pumpkin Puree + 2.5oz Chicken

Meal 3 (12:00pm)
5.5oz Chicken with Avocado

Meal 4 (3:30pm)
4 Hard Boiled Eggs

Meal 5 (6:30pm)
Ground Bison with Broccoli and Rao's Tomato Basil Sauce

Before Bed - Natural Calm, Glutamine and Probiotic
Calories: 1,971
Protein: 184g
Fat: 33g
Carb: 126g
Fiber: 40g