Back Workout and Half a Cow's Heart

Location: Woodcock Sports Centre, Aston University
Day: 6.50 am - Thursday - 8th October

Chin Ups (3 x 5 weighted @15kg, 1 x 4 @15kg, 1 x 6 @bodyweight)
One-Arm Bent Over Row (3 x 10 @24kg)
Pulldowns with the machine (in front of neck) (3 x 10 @ 70lbs)
Romanian Deadlift (1 x 10 @70kg)

Rest - relatively quick changes between my partner and me

Total Time: 25 minutes

Nutrition (normal low-carb Paleo, since I had my weekly high carb day two days previously, based on my version of Leangains):

20 minutes before: 10g BCAA
1 hour after: 10g BCAA
3 hours after: 10g BCAA

Phenomenally large lunch at midday - a quarter of a cow's heart, cold from the fridge + 6 large eggs scrambled with half a tin of coconut milk, celery, red pepper, carrot and water cress.

Forgot photo for dinner @ 7.30 - which was heart stew with vegetables.

Weights: Apparently not making much progress with weighted chins, my benchmark exercise for the pull/back exercises. I was very strict about the rest this time (roughly 70 seconds between each set) and did feel more in control of the reps. I will just press on with it. The gains will come.

Just threw in one set of slow, strict deadlift to stay familiar with my new, stricter form (if you follow this link scroll to the bottom for my video) but avoid doing any damage because of an upcoming fell race.

Food: I had to defrost an entire cow's heart (4.5 lbs) and cow's tongue earlier in the week because I'd failed to slice it up before freezing. Thus, I've been eating little else for a week and on this day ate about half of a heart. The source was grass-fed and organic, so I am sure it was very good for me. However, I am a little hearted out.