Re: Follow Along G's Run to the NA's
today
abs/legs
standing cable crunch w/vac 70x10/4
roller work
one leg glute bridge w/iso x10(10s)/2
dbl leg glute bridge w/iso x10(10s)/2
lying leg curls 60x10 80x10 100x10 110x10 120x10 130x10 ds140x10ds 110x8ds 80x8 (30sec iso hold)
adductor 170x10 190x10 215x10 225x10 235x10/2
leg press 180x10 270x10 360x10 450x10 540x10 630x10 720x10 810x10
hack 1.5s 360x10/4
leg extensions 135x25/3
done for the day. probably one of the crappiest leg sessions i have had in a few weeks. cold as hell out knees were freaking achy so i wasnt able to push it to far or hard. i still get a pretty nasty pump going though and got the shaky legs by the end. so i did get some good work in just not any heavy weight at all. so i wont call today a full success but still ok.
meal 1
4 whole eggs w/light cheese
1 cup spinach
3 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1/2 cup black beans
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
2 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup green beans
1/2 cup black beans
1/2 avacado
meal 6
8oz turkey
8oz red potato
1/2tbl spn organic grass fed butter
1 cup broccoli
1/4 cup sour kraut
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