Re: Follow Along G's Run to the NA's
saturday
abs/legs
vacuum ss 4sets 15sec
standing rope crunch ss ss70x15 ss85x15/3
leg extensions 100x20 115x20 130x20 185x10x10p 195x10x10p 210x10x10p 225x10x10p 240x10x10p 255x10x10p 270x10x10p
hacks 90x8 180x8 270x8 360x8
banded leg press 90x8 180x8 270x8 360x8 450x8 540x8 630x8
leg press (as-ds) 90x4as 180x4as 270x4as 360x4as 450x4as 540x4as 630x4as 720x4as 810x4as 900x4as 990x4as ds 990x4ds 900x4ds 810x6ds 720x6ds 630x8ds 540x14ds 450x18ds 360x24ds 270x34ds 180x41ds 90x63
done for the day. not a ton on paper and feeling like dog crap but still got some solid work in. the ascending into a drop set is def a kick in the nuts. still not trying to over stress my recoverability to bad but not regress training wise either. joints actually feel surprisingly good. other than coughing a bit and getting a little dizzy from lack of o2 it was a really good session.
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
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
2 scoops whey iso
4 cups captain crunch cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
60g granola
30g almonds
150g berries
meal 7
8oz sirloin
8oz purple potatoes
30g avocado oil
onions and mushrooms
Cheat Meal
4 shrimp scampis
4 nashville hot shrimp
1 shrimp alfredo
bowl egg nog ice cream
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