Re: Follow Along G's Run to the NA's
today:
arms/cardio
10 min treadmill warmup
vbar pressdowns ss 80x15 100x15 120x15 140x15(warmups) 160x15ss 160x15ss 160x15ss 160x15ss
bb curls ss40x15 ss50x15 ss60x15 ss70x15
reverse bb curls ss 40x12ss/4 (stuck with a light weight cause these aggervate the piss out of my forearms)
one arm rope pressdowns ss60x10 ss45x10 ss50x10 ss55x10 (dicked my weight selection a bit on these)
hs preachers ss 50x8ss/4 (4sec negs on these)
lying db extensions w/twist ss35x15/3 ss40x15
15 min stepmill hiit cardio (stupid brutal)
done for the day. got in and got a really good session in today. pump was really good and pretty much pain free for the most part. lower back is still sore and tight from monday but then again those good mornings kicked my ass. sweated like a mule for about 2 and a half hours post cardio also. so it must have been extra productive
meal 1
16oz tilapia
2 1/4 cups basmatti rice
2 tblspn coconut oil
meal 2
protein cakes
intra workout
2 scoops intra md
meal 3
16oz tilipia w/mustard
half bag of broc
meal 4
16oz ground turkey
1 and 1/4 cups basmatti rice
meal 5
16oz ground turkey
1 1/4 cups basmatti rice
half bag broc
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