Re: Follow Along G's Run to the NA's
today
chest/delt/tri/cardio
hand bike warmup
activation exercises 4 rounds ss
db press ss ss30x10 ss40x10 ss55x10 ss70x10 85x10 100x10 110x10 (hit goal smooth and easy)
incline bb press pause 155x6 185x6 205x6 225x6 255x6 275x6
dips x17 x12 x11 x9
incline db fly 25x10 35x10 45x10+10p
bb over and back press 95x8/4
reverse pec deck fly 80x25/4
ind handle cable press down 100x10 110x10 120x10 140x10
15 min step mill intervals 2-1
done for the day. much much better day in the books today. everything went fast and smooth. moved some ok weight around and got a great pump. so i can actually say no complaints at all with training today. back is a tad bit sore and tender from yesterday's debacle though and hopefully it wont impact tomorrow's session. today is the mrs bday so i got an additional small cheat in today with a small piece of bday cake.
meal 1
3 whole eggs
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
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
4oz sausage
4oz salsberry steak
8oz mashed potatoes
small slice of bday cake
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
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