Re: Follow Along G's Run to the NA's
today
cardio/calves/chest/delts
30 min incline treadmill am fasted
dante vacuum 4set 15sec
leg press calf raise 255x20 275x20 295x20 315x20
machine press rp 80x20 100x15 120x12 150x8 200x4 rp 230x12rp x4
incline machine press rp 150x15 180x12 240x4 rp270x12rp x4
hs decline press 45x15 70x12 90x4 rp115x12rp x4
bent over db lats 15x12 20x12 25x12 35x12
bb lats 20x15/4
shoulder machine press rp 120x15 130x12 140x4 rp150x10rp x5rp x1
done for the day. not dragging today to bad but slow warming up. legs were super heavy going in but no issues with joints at all. once i got warm though it was smooth sailing across the board. i made improvements in reps on everything except shoulder press. i actually lost a rep on that one but it could have been i didnt rest long enough. i did train solo today so pacing is always an issue. i tend to go much faster when i am solo without going back to back with someone else. i think i did pretty good with it today other than that one drop off. elbows felt good today pressing and pumps and strength are still getting better. so all in all another solid day in the books.
low day
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1/4tsp salt
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
8oz turkey
3/4 cup jasmine rice
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms
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