I still feel pain in my back, behind my neck ... so even today I'm forced to skip my back workout, and I'll train
arms.
With the coming of spring / summer I wake up earlier and sometimes I go to do a bit of cardio, today for example I did 30 'of cardio outdoors, empty stomach.

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Today's Diet

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Meal 1

• protein pancakes
• 100g low fat greek yoghurt
• zero kcal chocolate syrup

Meal 2

• 200g chicken breast

Meal 3

• 200g chicken breast

Meal 4

• 3 protein muffins
• protein pancake

Meal 5

• 4 protein muffins

Meal 6

• 200g Turkey hamburgers
• protein mugcake ( recipe will follow next days)

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Today's Workout - Arms

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• 30' cardio in the morning, empty stomach

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• ex barbell curl 15(warmup)- 8-7-6-6-6-15-12-10
• alternate Dbs curl 7-6-5-10-10
• Dbs curl with high time under tension 10 reps + slide max reps
• pushdown rope 20(warmup)- 12-12-10-8-16
• dips 18-15 reps
• crunch 3 sets of max reps

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Really big pump after arms workout.. but today i feel so tired.. i never made so much cardio in a day.