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Originally Posted by guns01

today

abs/calves/back/cardio

seated machine crunches 80x15/4
seated calf raise 50x10 75x10 100x10(10s) 125x10(10s)/3
rumble roller work
one arm sup pulldowns 40x10 50x10 60x10/5
ng mag low rows 120x10 140x10 160x10/2
db pullovers 60x12/4
deads 135x3 225x6 315x6/2 365x6
prowler rows 160lbs additional resistance 6 rounds 40 yards each

done for the day. felt really good again today and actually pretty strong. i did hit the back with some fascia blasting before the gym but it still felt really good. today the focus was on heavy perfect form with long paused contractions. so not the heaviest so far but perfect forum all the way and i would say the holds were at least 3-5 secs. deads i was a little skiddish about doing but i said screw it and went at them. 365 came off the floor fast and painless o chalk that one up as on the money and i probably could have pushed heavier but no point in that much risk. great pump and another great session in the books.


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
3 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 flat out breads
meal 4
8oz turkey
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

Awesome brother that's 2 right you said you needed to during 4-5 good ones together half way there

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