Re: Follow Along G's Run to the NA's
today:
back(secondary)
10 min treadmill warm up
rumble roller work
sm bent rows 95x8 95x8 135x8 185x8(warmups) 225x12 275x10 315x8
assist chins x10/3
incline rope pullovers 100x12 120x12 140x12
bent db rows ng 55x8 70x8 80x8 100x8 (100 was a little bit heavy and close to failure on perfect form)
hypers x25/2
done for the day. i was on a tight time line for today so i had to skip on the abs and calves so that kind of sucked. kept a pretty nasty fast pace today for the duration of the workout which was great. the pump and feel were great today. my back had just healed up fully yesterday so my recovery is pretty much on point right now. or at least i feel like it is. knees are a little bit tender but that could be from a cold front rolling through because they both hurt. i am doing some extra flossing tonight and will hit it 3-4 more times tomorrow as well. happy happy happy with the progress. had a dude come up to me today that i see maybe 2-3 times per week tell me that i looked like i had put on a solid 15-20lbs and my back was looking pretty nasty. nice boost from someone that never gives compliments and usually just shoots the shit. so i am growing a little bit or the pump was just that silly today
meal 1
16oz tilapia
1/4 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz bbq chicken
1/4 cup cream of rice
meal 4
16 oz turkey
2/3 cup steel cut oats
meal 5
16oz turkey
1/4 cup sour kraut
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