Re: Follow Along G's Run to the NA's
today:
abs/chest/delts/tris(primary)
10 min treadmill warm up
roller work
standing lat pd crunches 70x15/4
incline db press 25x8 45x8 65x8 85x8 105x8 (solo so i didnt have help going heavier)
machine flyes 135x10(1) 150x10(1) 165x10(1)
bench press 135x6/2 225x6/3 ds225x6ds 185x6 135x30
machine press 140x8ss 150x8ss 160x8ss
banded over and backs ss x10/3
db lats 20x10 25x10 30x10 ds35x10ds 25x10ds 15x10ds (ds didnt go as planned because all the dbs were taken)
reverse peck deck fly 75x20 90x15 105x12 120x10
spider walks x3/3
rope pressdowns 80x12 100x12 110x12 ds 120x10ds 100x10ds 80x10(1)
done for the day. great workout even though it was crowded and i had a couple of waits and couldnt use some of the dbs i needed to. still got a nasty pump and got it all knocked out really effectively. dietary changes in effect and i am not stoked haha. feeling good though.
meal 1
4 whole eggs
1 cup oats
1 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
intra
2 and a half scoops intra md
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12 oz ground turkey
8oz sweet potato
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges
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