Re: Follow Along G's Run to the NA's
yesterday
legs(secondary)
stationary bike warmup
rumble roller work
glute bridge w/iso x10(10s)/4
glute kick backs on hip machine 60x10 80x12 90x12 100x12 110x12 120x10
adductors ss 190x10/4ss
db frog squats ss ss55x12 ss65x12 ss75x12 ss85x12
sm lunges 95x8 115x8 135x8
done for the day. more of a glute focus day today so nothing to awful crazy. that and nothing was supposed to be taken anywhere near failure. so i went nice and super slow tempo and squeezed the crap out of everything. lunges even though i absolutely hate them, felt really good but i didnt get all that heavy. i focused on driving up with the glute out of the bottom and squeezing the full rom. adding the depth and detail is the goal. did my weekly weigh in with the drol added in and even though my weight shot way up through the week, it balanced back out at a nice even 2lb gain. not looking to gain but it filled me out quite a bit since i was running a tad bit flat and it didnt blur me out at all. eq will be making it's reentry into the lineup this upcoming week. so this weeks supps will look like:
test c 600 (200 eod)
eq 600 (200 eod)
drol 50 (training days only)
40mg nolva
12.5 aroma
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/4 cup cor
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
banana
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1 thomas blue berry english muffins
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