Re: Follow Along G's Run to the NA's
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today:
arms/calves/abs/cardio
10 min treadmill warmup
reverse hypers x15/4
roller work
cable vbar pressdowns 60x10-140x10 non stop warmup
standing cable curls 25x10-55x10 non stop warmup
machine preachers ss 40x10ss 50x10ss 60x10ss 70x10ss
incline situps ss x15/4
ez bar reverse curls ss 30x15ss 40x15ss 50x15ss 50x15ss
machine reverse crunches ss 40x15/4
rope curls ss 100x10ss 110x10ss 120x10ss 140x10ss
rope crunches ss ss40x15 ss50x15 ss50x15 ss50x15
assist machine pressdowns ss 80x12ss 100x12ss 120x12ss 140x12ss 160x12ss 160x12ss
standing calf raise ss ss155x1`0 ss175x10 ss195x10 ss215x10 ss235x10 ss255x10
db tate press ss 30x10ss 40x10ss 50x10ss 50x10ss 50x10ss 50x10ss
seated calf raise ss ss50x10 ss75x10 ss100x10 ss125x10 ss150x10 ss150x10
30min (lss) step mill level 5
roller work
done for day. great pump today. shoulders feel pretty good for the most part also which is good, the old hip is a little bit tender but not as bad at all. the cool thing about going with the lss cardio today was i got to see how well my cardio conditioning is. my heart rate stayed in the range of 120-140 which is the ideal range for me for fat burning. not out of breath at all and at level 5 that is moving pretty good for me. so i am very very happy with my cardio endurance right now. what's even cooler than that is that 3 of my clients got together and purchased me a prowler sled of my own. kind of crazy that someone bought something for me as a gift for more of their own torture and we dont have to drive 45 mins to use one any more. so no more jerry rigging or improvising eccentricless work. we will have our own in a few weeks.
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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