Re: Follow Along G's Run to the NA's
today:
cardio off day
hams/cavles
10 min step mill warmup
rumble roller work and stretching
standing one leg curl 50x8 75x8 100x8 110x8 75x8(30) second number is bottom end partials on final set
wide stance leg press (from heels)banded red and medium green band 180x10 360x10 450x10 ds 540x10ds 450x10ds 360x10ds 270x10ds 180x10ds 90x20
db stiff leg deads 40x10 65x10 75x10 95x10
db static holds 35x30sec/3 these were done at the bottom quarter of the hold
standing calf raise one calf bwx20ss bwx20ss bwx15ss bwx12ss
tibia raises 20x20 30x20 40x20 40x18
done for the day and toasted
meal lineup
meal 1
16oz tilipia
meal 2
16oz tilipia
meal 3
16oz ground turkey
meal 4
16oz ground turkey
1/4 cup sour kraut
9 pieces asparagus
meal 5
16oz chcken
9 pieces asparagus
meal 6
16oz ground turkey
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