Re: Follow Along G's Run to the NA's
today
cardio/abs/back
30 min incline treadmill am fasted
dante vacuum 4set 15sec
standing cable crunch 70x15 85x15/3
ind handle low row(ng) 30x8 40x8 50x8 60x8 70x8 80x8
hs bent row 50x8 90x8 140x8 160x8 180x8 200x8
hs dante iso pulldowns rp 45x15 90x12 115x4 rp135x9rp x7
cable pullovers 6sets of 10 (no clue on weight)
seated bent over low row 40x15 55x15 70x15 85x15/3
plate hypers 35x10/4
done for the day. good strong day with a nasty pump. seems like everyone in the gym wanted to do what i was doing today so i had to adapt a couple of times to not slow the tempo down. so tempo was ok but not where i wanted it to be. bicep is a little tight and letting me know not to push it to hard but its not affecting training. i just have to pay attention and focus on how i am gripping. i had intended on hitting some deads today but left my belt, so swapped out for weighted hypers and focused on the squeeze. fried my lower back anyway. all in all an excellent session. starting the week off nice.
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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