Re: Follow Along G's Run to the NA's
today:
back/bis(primary)
10 min treadmill warmup
rumble roller work
one arm bb rows 25x8 50x8 75x8 100x8 145x8 145x8 145x8ds 75x8
med width pulldowns 100x12(+2) 120x10(+2) 140x8(+2)
db pullovers 50x12 60x12 70x12
dy rows 130x8 160x8 160x8 160x8
assist partial chins x8 x8 x8
rack pulls 135x3 225x1 315x3 315x3 315x3 (went much lighter than i could on these because at this point i was toast from the tempo)
hypers x25 x20 x20
incline db curls 25x8/4 (20sec rest between sets)
reverse bb curls 65x15/3(30 sec rest)
done for the day. today was a serious kick in the nuts. i really pushed the tempo on this session only taking a max of 45 sec rest between every set. it beat the crap out of me for sure and the pump was absolutely retarded. like ralphy i cant put my arms down retarded pumped. it was a great session overall though and other than being wiped out completely i actually feel pretty good for the most part. only side notes is i didnt sleep to well the last 2 nights for some reason. thats the only unusual thing i have going on right now.
meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz tilapia
1/2 cup cream of rice
meal 4
16oz chicken bbq
8oz sweet potatoes
meal 5
16oz chicken
1/4 cup sour kraut
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