Re: Follow Along G's Run to the NA's
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today:
abs/legs/calves
machine leg raise ss 40x15/4ss
incline crunches ss ss x15/4
roller work
fast paced today
seated leg curls 90x10 105x10 120x10 135x10(warmups) 150x10 165x10 180x10 195x10/2 (done with 30 sec rest between sets)
leg press 290x12 380x12 470x12 560x12 650x12 740x12 830x12 (30 sec rest) pump was stupid at this point
one leg leg press 180x12/4 (did these back to back to back to back. going from one leg to the other and then back. so no rest)
yoke safety bar squats 225x20/3
stff leg dead on hacks 180x10/3
glute kickbacks ss 100x8ss 120x8ss 120x8ss 120x8ss
seated calf raise ss ss50x10 ss75x10 ss100x10 ss125x10
done for the day. great pump and workout today. since i moved so quick through the movements i wasnt quite able to move as much weight as i usually can. it was still a nasty session though. i got a new safety squat bar with yoke today. that thing is freaking money. makes a huge difference in the squat stroke and the back stays so much more upright with ease. my lower back did get a little angry while doing presses today so i opted to do the stiff leg on the hacks again. it is so much smoother and less stressful on the lower back.
meal 1
16oz tilapia
1/4 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz bbq chicken (yep again)
green veges on the grill
8oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut
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