Re: Follow Along G's Run to the NA's
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today:
abs/back (primary)
leg raises ss x15/4ss
rope crunches ss ss50x15/4
one arm bb rows 35x8 60x8 85x8 100x8(warmups) 125x8 150x8 160x8 160x8ds 85x8 (i did that drop set just to get one final set of hard long contractions)these were also very stupid heavy
swiss bar pulldowns 100x5 120x5(feeders) 160x10/6 these were done outside in and inside out with 2 sets per grip but not back to back
prone rows 95x12 115x12 135x12 155x12 (these are stupid hard)
prone shrugs 45x10 70x10 100x10 100x10
tri sets done back to back to back to back
grenade straight arm pullovers 100x10/4ts
dual handle pulldowns ts 100x8/4ts
plate shrugs ts ts45x20/4
done for the day. absolutely killer workout today. it was freaking brutal and broke me off. went very very heavy on everything and had a few movements i havent done before. another session where i feel muscle tightness and pump in areas i normally dont get. those bb rows are just straight up brutal and suck the life right out of you when you go heavy. at least they do to me haha. very happy with today though over all and everything still feels pretty good.
meal 1
16oz tilapia
1/4 cup cream of rice
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
turkey tacos
meal 5
16oz turkey
1/4 cup sour kraut
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