Re: Follow Along G's Run to the NA's
today:
back
10 min treadmill warmup
cable pullovers 45x20 50x20/3 (warmup)
mag grip sup grip low rows 85x12 8512 100x12
one arm bb rows 10x10 35x8 45x8 55x8 65x8
meadows rows 35x8 50x8 60x8 70x8
dante rows 70x10 120x10 160x10 (went to light on these)
banded hypers x20/4 heavy red bands (these wrecked my erectors big time haha, i freaking hate the low back pump so bad)
that lat piece is still ill tempered so i didnt push it at all. it tightened up on that first set of pullovers so i went light and focused on a light stretch and a good contraction to get blood in there and moving around. same thing went with the low pulley rows. went nice and easy focusing hard and getting the area good and warm and pumped up. i went moderately light for the whole workout being extra cautious and 100% laser focus and going slow and very very smooth. feels great now so hopefully i got it worked out and taken care of. overall a decient back workout but nothing to brag or write home about.
meal 1
16oz skirt steaks w/a1
2 tbl spn coconut oil
meal 2
75g myfusion probiotic pro 3cups almond milk
2 tbl spn almond butter and 100g cream of wheat w/ sugar free chocolate syrup
meal 3
16oz chicken grilled w/ketchup
8oz sweet potato
meal 4
16oz ground beef burgers with the works
8oz baked potato plain
meal 5
100g whey shake
2 gal water
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