Re: Follow Along G's Run to the NA's
yesterday:
back
10 min treadmill warmup
rumble roller and stretching
one arm db rows 50x8 65x8 80x8(warmups) 100x8 120x8 ds140x8ds 120x8ds 100x8ds
partial scap pulldowns (ng) 100x8 120x8 140x8 160x8(1) last set had a 20sec forced stretch
tbar rows (pg) 45x10 70x10 90x10 (this machine setup is a ***** to use. it puts a ton of pressure on your gut and chest but i used it to change it up a bit. it crushes the boys a bit also if not in the right spot)
db pullovers 50x12 65x12 65x12
bb shrugs 135x12 185x12 225x12
banded hypers (heavy band) x12 x12 x11
done for the day. gym was absolutely stupid packed due to holiday. so right off the bat i was irritated and got a head ache haha. workout took freaking forever to get done. it was a really good session considering all the people in the way and lots of waiting.
meal 1
16oz ground turkey
1 1/4 cup oats
meal 2
protein cakes
2 tbl spn coconut oil
intra workout meal
3 scoops intra md w/ gallon water
meal 3
16oz turkey w/sugar free maple syrup
meal 4
pep and cheese pizza and a couple chocolate chip cookies
meal 5
16oz grilled chicken w/cheese
cheat meals will be coming out pretty soon as i tighten down even more. may go to 1 cheat a wk in a wk or 2. cals will also start to steadily come down also
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