Re: Follow Along G's Run to the NA's
today:
legs/calves(secondary)
lying leg curls 60x10 70x10 80x10 90x10 100x10(warmups) 110x10(5) 110x10(10) 110x10(15) 100x10(20) 100x10(25) 100x10(30) these were done with exactly 45 sec between each set. yes stupid brutal
roller work (here is the funny part. my hams were so pumped and tight all i could roll was my lower back and legs. i couldnt hold myself up to roll my mid and upper back at all to save my life
sm lunges x12/2(warmups) 95x12 105x12 115x16 125x12 145x10
sm duck squats 225x10/4
safety squat bar good mornings 20x12/3
machine press 250x10(10)x10(10)x10Z(10) 315x10(10)x10(10)x10(10) second number is calf raise. so it is leg press drop down do calf raise then back for 30reps each.
done for day. i flew through this workout and it was killer, the pump was so bad my legs would barely bend. after the last set of leg curls i couldnt stand up and fell straight to the floor. same thing for the lunges added to the misery and sucked the life right out of me. great freaking day and a great workout, loved it and the misery
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 chicken breast w/bbq sauce
8oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut
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