Re: Follow Along G's Run to the NA's
today
abs/legs/calves
standing lat pulldown crunches 70x15/4
reverse hypers x10/4
roller work (legs actually are pretty good on the it band sides right now)
seated leg curls 75x10 90x10 105x10 120x10 150x10/5 (20 sec rest)
leg press 90x12 180x12 270x12 360x12 450x12 540x12 630x12 720x12 810x12 (20 sec rest)
one leg leg press 180x12/4
squats 135x8 225x20 225x20 225x20
db stiff leg deads 70x10 80x10 90x10
glute kick backs 100x10 110x10 120x10 120x10
seated calf raise ss 50x10ss 75x10ss 100x10ss 125x10ss
tibia raises ss 40x f/4
done for the day. another great session today and we flew through it. all sets were done as soon as my partner went so it got knocked out literally in just over an hour. the pump was freaking brutal and surprisngly no huffing and puffing going on at all my training partner on the other hand was a different story haha. he may be down for the count for the remainder of the day and was on the verge of puking the entire workout. i love these fast past kill someone else sessions that dont in turn completely kill me. so again another indicator that both my cardio and muscle endurance is on freaking point.
meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pancake 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
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach
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