Just 1 week to go!

Short and sweet here folks!

7 days left to go till debut MPD stage time ya'll! I am really excited now in that peak week is here at last! Getting my music made, tan finished, meals planned for the week/travel up to Brea, CA etc.....all the final week details.

As of today I was 183lbs and 7% bodyfat this morning fasted, nude right out of bed.

Workout today consisted of 30 minutes mild intensity cardio with HR around 135-150ish on the spin bike. This was at 745am.

At 645pm I hit up 24 hour fitness mission valley and nailed out a change up workout in that I did back and biceps vs back and chest....why not I figured.....just felt like it.....here we go!

Training: 
pillar prep movements, scaptions, shoulder prep

hammer front pull downs
4x8-12
1x20 drop set

compound set seated 1 arm cable row w/ 1 arm db rows
2x10-12 each movement
1x20 drop set seated 1 arm cable rows

hammer high row
3x12-15

low back hypers
3x20

smith bb shrugs
2x20

seated db pause shrugs
1x20

hammer preacher curls
4x6-12
triple drop set db zottman curls w/ 22's, 20's, 17's
12 reps each load

kneeling cable crunches
3x15 reps

prone leg raises
2x30 reps

Thats a wrap!!

Grub:

9am-
2 cups egg whites
1 bag stir fry pepper blend

12pm-
9 oz roasted chicken, skin removed
3 cups stir fry veggies

430pm-
9 oz roasted chicken breast
4 cups mixed greens

830pm-
12 oz baked yam
160 grams frozen bluberries
2 scoops cellucor whey
1.5 cups original almond breeze

1115pm-
2 cups chobani plain greek yogurt