Re: Follow Along G's Run to the NA's
today:
arms/abs/calves/cardio
vbar pressdowns 40x10-90x10 (non stop warmups)
ez bar cable curls 24x10-80x10 (same as above)
pull up assit machine press downs ss 100x12ss 120x12ss 140x12ss 160x12ss
incline situps ss x15/4
seated overhead rope extensions ss 120x8ss 140x8ss 160x8ss 180x8ss
hanging leg raises ss x12/4
tate press ss 30x10ss 40x10ss 50x10ss 50x10ss
standing band crunches ss x15/4
standing ez curls(gf added) ss 60x10ss 70x10ss 80x10ss 90x10ss
standing calf raises ss ss155x10 ss175x10 ss195x10 ss215x10
db hammer curls (gf added) 30x10ss 35x10ss 40x10ss 40x10ss
seated calf raises ss50x10 ss75x10 ss100x10 ss125x10
ez bar preachers 50x8 70x8/3
12 min step mill intervals 1-1
done for the day. man super setting arms with calves and abs was a kick in the nuts. body doesnt know where to send the blood haha. the pump was absolutely silly as it always is with arms. this is a great way to save time in the gym also and still be able to move pretty good amounts of weight around as well. happy with today's session and got it knocked out in around a little over an hour with two training partners. so my abs are wrecked, arms are wrecked and calves are a little bit angry. something that is pretty note worthy is that my cardio recovery time is pretty freaking sick now. the 1-1 intervals dont get my heart rate above the mid 150s and it comes down to upper 130s during the minute of medium steps. so we are going pretty freaking well. hip is still pretty angry but popped on my doing the hanging raises and opened up after. so maybe i got it opened up and loose again and it will calm down a little bit. may need to do these a little more often just to open up a bit more
meal 1
4 whole eggs
1/2 cup cream of rice
2tbl spoon natty pb
meal 2
protein cake w/pb and jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato(fried in 2tbl spn nut oil)
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey paty melt w/ low carb wrap only has 15g of carb(
1 cup spinach
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