Re: Follow Along G's Run to the NA's
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today:
no cardio (leg day)
hams only
10 min stepmill warmup
rumble roller work/stretching
lying leg curls 50x20 60x20 70x20 80x20(warmups) 90x8 100x8 110x8 110x8(5)(10) these were done with extra resistance applied during the eccentric phase from my training partner. the final set was 8 with this resistance, 5 forced reps and 10 partials out of the bottom quarter. it was brutal and i made for damn sure i was warmed up to the max before doing the eccentric work
adductors (leaning fwd for glute) 100x10(5)(10) 120x10(5)(10) 140x10(5)(10) 120x10(5)(10) first is straight reps () pause in the contraction for a 5 hold () bottom quarter partials
bb walking lunges 100x40yards/4
leg press (heels high) 360x20/4
done for the day
meal lineup
1 lemon squeezed in 16oz of water
meal 1
16oz tilipia
50g cream of rice with 2tbl spn sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
50g jasmine rice 2 tbl spn organic sugar free salsa
meal 4
16oz ground turkey
50g jasmine rice
meal 5
16oz chcken
50g cream of rice w/ tbl spoon sugar free jelly
meal 6
16oz ground turkey
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