Re: Follow Along G's Run to the NA's
today:
legs(deload)
10 min stationary bike
roller work
abductors 80x10 90x10 100x10 110x10
lying leg curls 60x10 70x10 80x10 90x10 100x10 110x10 120x10 130x10 140x10 150x10
adductors 190x10/4
squats 135x10 185x10 225x6 275x6 315x6 365x6
machine leg press 390x20/4
standing calf raise 190x10(20) 210x10(10) 230x10(10) 250x10(10)
reverse hypers x10/4
done for the day. great workout and great timing. knees are a little sore post workout and glutes are way tight, so i may actually end up a tad sore. other than that everything feels really good kicking the week off again. no cheats for the next 2 wks. i am starting to implement that in now as well as a couple other changes
meal 1
4 whole eggs
1 cup oats
1 tbl spn almond butter
meal 2
protein pudding
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
16oz chicken
8oz red potato fried in the nut oil
1 cup spinach
1 tbl spn coconut oil
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
2 cups spinach
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