Re: Follow Along G's Run to the NA's
today:
chest/delts/calves/abs (some light posing as well)
10 min treadmill warmup
rumble roller and stretching
db press 25x8 40x8 55x8 70x8 85x8 100x8 (3/4 reps with constant tension)
sm incline press 135x6 185x4 225x6 255x6 275x6 (felt damn good and strong today)
bench press 1and 1/2s 135x6 205x6/4 pause 4in above chest for 2 count then all the way down for 1 sec then explode back up. these are brutal
dips ss x10/3ss
reverse peck deck ss75x30 ss75x30 ss75x30 (burn like hell and was failing on last 2 around 16 but forced them out)
seated db lats ss 20x8ss 25x8ss 30x8ss 30x8ss
seated db press ss50x8 ss60x8 ss65x8 ss70x8
machine crunches 30x15/5 at the top of each rep did vaccums before crunching down. these sucked and the coordination is a pain but they hurt bad
posed a lady in the gym for physique so i got about 20 mins of posing work done myself
toe press ss 170x10ss 190x10ss 250x10ss 290x10ss
tibs raise ss50x25 ss50x25 ss30x25 ss30x25 (was having trouble hitting rep range so i had to drop the weight a bit)
done for the day. great workout today and apparently i am getting a little stronger on my pressing. thats a good thing cause i just increased cals a bit so it is working. now i just have to watch the scale and make sure i dont start gaining again.
meal 1
protein cakes w/sugar fee jelly
intra workout
3 scoops intra md
meal 2
16oz tilapia
1 1/2 cup cream of rice w/sugar free jelly
meal 3
16oz ground turkey
1 cup basmatti rice
meal 4
16oz chicken w/buffalo ranch sauce (sugar and fat free)
meal 5
16oz ground turkey w/low carb ketchup and mustard
1/2 bag broc
1/2 cup sour kraut
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