Re: Follow Along G's Run to the NA's
today
abs/legs
standing cable crunches 70x10/4
stationary bike warmup
roller work
dbl leg glute bridge w/iso x10(10s)/4
hs seated leg curls 25x8 50x8 70x8 95x8 115x8
lying leg curls 100x20/2
squats x8 135x8 185x8 225x8 275x8 315x8 405x8
blugarian split squats with death set 25x8 45x8 65x8 ds 85x8(7s)ds 65x8(7s)ds 45x8*7s)ds 25x8(7s)
done for the day. today was more of a sway sway day. not really bad but not really great either. felt great going in but again since it was a holiday it was balls to the wall slammed up. so after first 2 movements there was about a 30 min wait on a squat rack. so that killed the buzz and drive for the day. still got a really good pump going though and my hams are still cramping now. moved ok weight also so i really cant complain to much.
meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb
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