Re: Follow Along G's Run to the NA's
today:
abs/back/calves/intervals(secondary)
leg raises ss x15/4ss
incline crunches ss x15/4
roller work
banded shoulder mobility work (i did this between ab sets and during my first warmups for back)
one arm pron cable rows 25x10 40x10 55x10(warmups) 70x10 85x10 85x10 85x10
dragon rows 50x8 75x8 100x8 100x8
ng assist pulls x8/4
db pullovers 65x12 65x12 60x12 60x12 (shoulder wasnt liking these to much today so i went super light and easy on them)
seated calf raise 50x10 75x10 100x10 125x10
15min step mill intervals 1-1 plus 5 mins normal. so i did these a little different today. i did the first 10 mins at 1-1, 1min wide open then 1 min to recover and then the final 5 mins at recovery speed. big kick
in the junk
done for the day. i added in a little bit of some band shoulder mobility work today to try to help out with some of my new freaking shoulder issues. it isnt as bad as it was a wk or so ago but it is still a pain in the butt for me. so back to rehab/prehabing a bit to keep it healthy and not break my good one. pretty good secondary day though, got some really good stretching and contractions in and everything felt pretty good. didnt even put my belt on until i got to the dragon rows. i do need to note that the freaking intervals have made my legs sore as crap from the last 2 days. hopefully i can keep them in more often to help enhance my splits even more and keep my cardio up high
meal 1
2 scoops protein powder
1/4 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz grilled chicken w/low carb ketchup
8oz sweet potato w/cinnamon
meal 5
16oz turkey
1/4 cup sour kraut
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