Re: Follow Along G's Run to the NA's
today
abs/legs/cardio
machine crunches 70x20/4
roller work
single leg glute activation x10/2 10 sec iso each set
double leg glute activation x10/2 10 sec iso each set
adductor 140x12 170x12 190x12/3
hip flexor machine 80x15/4 with front relaxed pose for 20sec each set
seated leg curls ss 105x15 ss start 120x15ss 135x15/4ss
lying leg curls ss ss80x8 ss90x8/4
leg press 200x20 290x20 400x20 490x20 580x20 670x20 760x20
reverse prowler drag banded 180lbs additional resistance 5 rounds 40 yards each
reverse prowler drag strap quad focus 180lbs additional resistance 3 rounds 40 yards each
done for the day. wow, brutal pump and great session today. legs didnt want to bend and were buckling on me by the time we got finished. nothing crazy to note today, no really bad issues going on since i didnt have to do any upper body work today. i did hit the fascia blaster again on the lower back hip area were it is bound up and nasty. the mrs says it feels better grainy wise but it is still pretty nasty feeling to me. so we will keep working that area maybe once or twice a day to get it busted all the way up.
meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 flat out breads
meal 4
8oz turkey
8oz sweet potato
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut
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