Re: Follow Along G's Run to the NA's
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today:
arms/calves
10 min treadmill warmup
rope pressdowns 80x20/3(warmups)
rope pressdowns ss 110x10ss 140x10ss 150x10ss 160x10ss
standing db curls ss 20x8 25x8 30x8 35x8
standing bb curls ss 40x8ss 60x8ss 70x8ss 80x8ss
lying bb extensions ss 75x15 95x15 115x15 125x15
db preacher curls ss 15x8ss 20x8ss 25x8ss 30x8ss
ez curl close grip bench ss 105x8 125x8 145x8 165x8 (these were done way diff than norm. they were done elbows out and to the nose. very awkward and very good stretch.)
standing calf raise 155x10ss 170x10ss 185x10ss 200x10ss 215x10ss 230x10ss
tibia raises 50x30 50x27 50x27 50x25 50x24 50x21
done for the day. got this one knocked out in about an hour. pumps were nasty and overall one of my favorite types of arm workouts. calves on the other hand all i can say is ouch. had to sit down after the last set so i didnt fall down from the pump. the tib work is very very painful
meal 1
16oz total weight steak egg and cheese bagels
2 tbl spn coconut oil
meal 2
protein cakes
intra workout meal
intra workout shake 25g whey hydroslate 75g vitargo
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz ground beef in tomatoes and veges
meal 5
16oz grilled salmon kabobs w/veges
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