Re: Follow Along G's Run to the NA's
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weds
traps/delts
10 min treadmill warmup
rotator cuff work
db shrugs 50x20 60x20 70x20 80x20 100x20 120x15
db press 40x20 50x20 60x20 70x20 80x18 100x10
cable rope rear pulldowns 25x30 40x20 55x20 70x20 85x20
db lats 10x20 20x20 25x20 30x18 35x12
db front raise 15x20 20x20 25x20 30x15 (did first half of reps palm up)
done for the day
daily menu:
meal 1
100g whey shake
150g baby food oats
meal 2
16oz skirt steak
2 tbl spn coconut oil
meal 3 (post workout)
100g whey shake
150g babyfood oats
meal 4
12 whole egg sandwiches on spinach wraps with mayo
2 tbl spns coconut oil
meal 5
16oz chicken
2 tbl spns coconut oil
green veges
meal 6
16oz turkey
green veges.
meal 7
100g whey shake in water
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