Re: Follow Along G's Run to the NA's
today:
legs
10 min treadmill warmup
roller work and stretching
standing one leg curls 20x8 30x8 40x8/2(warmups) 65x8ss 90x8ss 115x8ss 125x8ss 135x8ss
sl deads 3/4 ss95x8 ss145x8 ss195x8 ss245x8 ss295x8 (very very heavy)
leg press 200x15 290x15 380x15 470x15 560x15 650x15 740x15 830x15
sissy hacks ss x8ss x10ss x12ss x14ss (these were very difficult and a little rough on the knees unless form was absolutely perfect)
hacks ss90x8 ss180x8 ss180x8 ss180x8
elevated lunges x15/3
standing calf raises x10/bunch till we couldnt get 10 any more. gusto selected the weights so i really didnt pay any attention other than it was very heavy
machine crunches w/vacuums 30x15/4
roller work
done for the day. great freaking session again today. knees are a little sore and tender for sure and back as fatigued as well. we tore it up big time today though and moved some pretty heavy weight around. gusto still hangs hasnt puked or quit yet so he is def leaps and bounds above everyone else that has tried to jump in on a training session. he also doesnt slow the pace down at all.
meal 1
16oz ground turkey
1/4 cup cream of rice w/1tbl spn pb and s/f jelly
meal 2
protein cakes
intra workout
4 scoops intra md
meal 3
16oz ground turkey
meal 4
buffalo chicken wraps w/buffalo ranch sauce (one of my new favs)
about a cup of peanut butter pie custard
meal 5
16oz ground turkey w/low carb ketchup and mustard
Last edited by gusto77; 05-24-2015 at 07:43 PM.
Reason: Get rid of first name
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