Re: Follow Along G's Run to the NA's
today
calves/chest/delts/cardio
standing calf raise 335x10 370x10 390x8/6
hand bike warmup
incline db press 35x20 50x20 65x8 75x8 95x8
incline bb press 155x8 185x8 205x8 225x8 255x8
machine press 140x12 160x12 180x12 ds200x10ds 170x8ds 150x8
cable cross overs 4x15 (stack not marked)
reverse cable cross 4x12
db lats 25x12/4
machine shoulder press 100x10 120x10 140x10 cluster set 140x10x4x3x2x1 (5 breaths between sets)
12 min elliptical intervals
12 min incline treadmill
12 row machine
done for the day. not a bad day in today. chest did tighten up a little bit but i am also slowly working the weights back up testing it out. so for how long i have been moving lower weights it is starting to feel better. i may need to get a couple more therapy sessions done on it to make sure it is completely good to go. the row machine kicked my ass also. my legs pumped up something fierce in the first 2 mins. it was def not a good choice for cardio today.
meal 1
5 whole eggs w/light cheese
2 slices ez toast
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
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