Re: Follow Along G's Run to the NA's
yesterday
rp/cardio
leg press 90x15 180x15 270x10 360x10 490x10/2
ssb good mornings 65x15 115x15 155x5 185x10
sm front foot elevated lunges 45x5 65x14/2
cable flys high 15x15 25x10 35x10 45x10 65x14 60x14 (dicked the weight up)
push ups x19/2
one arm overhead db extensions 25x14/3
bb shrugs 135x15 245x10/3
standing cable crunches 80x15/4
20min stepmill lss (post) level 10
done for the day. holiday so it was a family training day. so i got to crush the mrs and my youngest haha. they hate it but i always explain that it is quality family time regardless of how bad it sucks. missed a session last week and the end of the week was a cluster fuck. i did get in and get cryo done as well as my graston work. all good except my son's football game got delayed 3 times and we were standing for about 2 hours then didnt get back home until after 1am. so that completely undid all my recovery work.
going in on today's session was excellent with no issues at all. great pump and strength was on point. last week must have been an off week since i didnt have the same issues going into this week so far. well shit it is one day in haha. all in all a good session though. bout to fire up my off season growth push once i get all the goodies are acquired. for now i am just cranking up the test to 1200 week then i will pull it back down when everything else goes in.
meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
2 small bags rice cakes
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
200g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
200g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette
yesterday
rp/cardio
leg press 90x15 180x15 270x10 360x10 490x10/2
ssb good mornings 65x15 115x15 155x5 185x10
sm front foot elevated lunges 45x5 65x14/2
cable flys high 15x15 25x10 35x10 45x10 65x14 60x14 (dicked the weight up)
push ups x19/2
one arm overhead db extensions 25x14/3
bb shrugs 135x15 245x10/3
standing cable crunches 80x15/4
20min stepmill lss (post) level 10
done for the day. holiday so it was a family training day. so i got to crush the mrs and my youngest haha. they hate it but i always explain that it is quality family time regardless of how bad it sucks. missed a session last week and the end of the week was a cluster fuck. i did get in and get cryo done as well as my graston work. all good except my son's football game got delayed 3 times and we were standing for about 2 hours then didnt get back home until after 1am. so that completely undid all my recovery work.
going in on today's session was excellent with no issues at all. great pump and strength was on point. last week must have been an off week since i didnt have the same issues going into this week so far. well shit it is one day in haha. all in all a good session though. bout to fire up my off season growth push once i get all the goodies are acquired. for now i am just cranking up the test to 1200 week then i will pull it back down when everything else goes in.
meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
2 small bags rice cakes
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
200g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
200g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette
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