Re: Follow Along G's Run to the NA's
yesterday
cardio/back
45min stepmill am fasted
low rows 100x10 120x10 140x10 160x10 180x10 200x10 220x10 160x10-9-8 down to 1
Giant Set 1
sup grip pull downs gs 100x10
sup grip bent rows gs 185x10
incline db seal rows gs 40x10
low row gs 160x10
chest support t bar rows gs 150x10
dead stop bent row gs 185x10
chest support t bar rows gs ds 150x5ds 125x5ds 100x5ds 75x5ds 50x5ds 25x5
Giant Set 2
dead stop bent row gs 185x10
low row gs 160x10
incline db seal row gs 40x10
sup grip bent row gs 185x10
track machine pull down gs 120x10
incline sup grip pull down 85x10
Giant Set 3
machine pull overs gs 135x10
hs dante pull down gs 70x10
rear facing track machine pull down gs 120x10
incline sup grip pull down gs 85x10
incline pro grip pull down gs 85x10
low row lean forward gs 85x10
low row gs 160x10
done for the day. training partner had appts all day yesterday so i had to scramble because all the gyms in the area where closing to clean. literally every single facility in my area closes at the same time to clean. so my son and i knocked this one out with less than an hour in the gym. so to say we were cranking and moving fast is an understatement haha. still moved some damn good weights considering the condensed time. we missed the last round of giant sets but i think we made up for it in the end. bicep where it connects to the shoulder is a tad bit angry and low back is still beat up. other than that a nice solid session. adding in some additional fascia blaster work before bed for the issues. also some new diet changes and compounds added in.
meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
6oz turkey
1 thomas english muffin
sugar free jelly
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
added in
100mg win
100mg provi
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