Re: Follow Along G's Run to the NA's
today:
abs/chest/delts/cardio
machine reverse crunches 40x15/4
standing lat pd crunches w/vac 70x15/4 (doing these a smidge different now)
roller work
reverse peck deck fly 60x30 75x30/3 (45 sec rest)
machine press 80x15 120x15 140x15 170x8x2p 160x7x3p 150x8x2p 150x7x2p (over estimated on these and lost steam and strength both fast. 30sec rest only)
flat db fly w/man resistance ss 30x8ss/7
dips ss x8/7
db lats 20x10 25x10/4
14 min step mill intervals 1-1 (cut my speed back 1 from 12-11 today. my it band was screaming from yesterday)
done for the day. in and out in just over an hour today so we were absolutely flying. great session, not to happy with strength because it petered out really quickly but the pump was really good. my shoulder did get a little bit fired up doing the dips but it opened back up after a set or two. the it band was very angry after yesterday's intervals. so i did a lot more rolling on it today and i cut my speed down a smidge. i did add an extra session in this week that i didnt have to since it's a 7 day split, so that could be why it got aggervated. either way we are good to go.
meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter w/s/f cal free carmel dip
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
2 tbl spn coconut oil
meal 3
10oz cod
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken
TGBSupplements REP
https://www.tgbsupplements.com/
Use code 'Baby1' for $5 off your order