Rest day nutrition rule: Don't eat less because you trained less. Eat to recover, not to punish. Your body doesn't grow during workouts; it grows from what you do on days like today.

Back and biceps workout Neutral grip lat pull downs- 4 sets to failure, increase weight each set Barbell rows- 3 sets to failure, increase weight each set Single arm DB rows- 3 sets to failure, increase weight each set DB shrugs- 3 sets of 10-12 Alternating DB curls- 3 sets to failure Alternating DB hammer curl- 2 sets to failure

Most people focus on calories burned during workouts... but your daily habits matter more. Walking more, taking the stairs, standing more often, and staying active throughout the day can burn hundreds of extra calories per day. These small habits add up fast. Consistency beats perfection every time!

Great way to start my Saturday morning today!

5 mile recovery run after yesterday’s brutal 10 miles