Re: Follow Along G's Run to the NA's
today
back/cardio
activation exercises 2 rounds
chins x10 x10 x8/2
chest support t bars 45x10 90x8 135x8 ds180x7ds 135x8ds 90x8ds 45x8 (these were a series kick in the nuts, that chest pad is brutal)
normal deadstop t bar ng 50x8 95x8 140x8 185x8 230x8
banded rack pull 2in below knee 135x8 185x8 225x8 275x8 315x8 405x4 (to much at 405. went for 5 or 6 but form was sloppy at 4)
hs shrugs 90x10 180x10 270x10
15min step mill intervals 2-1
done for the day. not my regular gym today so no hand bike warmup. no ac in that gym so i really didnt need to much of a warmup. really good session overall and was able to move some pretty good weight. pump was good even though i was sweating bullets. i wanted to pull more today but damn if the bands didnt kick me in the nuts. 405 felt like 800. i also had the treat of my nialor flush kicking in big time head to toe when i first started training and it lasted until i got to rack pulls. that was an awesomely uncomfortable experience. funny thing is i didnt get any flushing at all last night at bed time. i think the product is just messing with me keeping me on my toes. i cant wait to see what it does to my lipid profile.
meal 1
3 whole eggs w/light cheese
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
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
1/2 cup oats
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