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  • Page 278 of 350 FirstFirst ... 178228268274275276277278279280281282288328 ... LastLast
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    Thread: Follow Along G's Run to the NA's

    1. #4156
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's



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      • Follow Along G's Run to the NA's
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      • Follow Along G's Run to the NA's
      Quote Originally Posted by Pushtoday View Post
      Hell yeah you better do legs, your entire shoulder girdle is probably screaming for rest.


      Sent from my iPhone using Tapatalk
      absolutely destroyed them today. i mean killed them
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    2. #4157
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      abs/legs/cardio

      standing cable crunch w/vac 70x10 85x10/3
      stationary bike warmup
      lying leg curls 60x10 70x10 80x10 100x10 120x10 130x10 ds140x10ds 120x8ds 100x8ds 80x8(30sec iso)
      adductor ss 190x15/4ss
      abductor ss ss80x15 ss90x15 ss100x15/2
      leg press 200x10 300x10 400x10 500x10 600x10 690x10 780x10 870x10 960x10 ds960x10ds 870x10ds 780x10ds 690x10ds 600x10ds 500x26ds 400x47+20sec iso(400x20)
      hacks 1.5s x15 50x15 100x15 150x15
      leg extensions 100x25 130x25 150x25ds 85x10
      18 min step mill intervals 2-1
      hypers x10/4
      stretching

      done for the day. nasty leg session today with a brutal pump. kept the pace going nice and steady. did get a bit of low back electricity on the second and third rep of every set of leg press. no pain but it was def letting me know that it was there. i did put my belt on after the second set and kept it on for both leg press and hacks. just to be cautious. i will be putting in hypers and reverse hypers for damn near every session and also may be adding in a lot more ab work. hopefully i can keep this from becoming a really bad issue. great day in the books for sure though.


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      2 thomas english muffins
      1 tbl spn natty pb
      1 tspn coconut oil
      meal 2
      8oz turkey
      1 cup jasmine rice
      1/4 cup chicken bone broth
      meal 3
      2 scoops whey iso
      1/3 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      12oz purple potato
      banana
      meal 5
      8oz chicken
      1 cup jasmine rice w/cinnamon
      1 cup broc
      meal 6
      8oz turkey
      12oz red potato
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 scoop whey iso
      1 tbl spn pb
      2 thomas blue berry english muffins
      TGBSupplements REP

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      Use code 'Baby1' for $5 off your order

    3. #4158
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      back/bis

      activation exercises ss 4rounds ss
      hs iso rows ng ss45x10/2 ss90x10/2 135x10/3 ds135x10ds 90x10ds 45x25
      db pullovers 55x10 60x10 65x10 70x10
      bb shrugs 135x12 185x12 225x12 275x12 315x12
      db hammers 25x15 35x15/3
      bb 1.5 curls 50x10 70x10/3
      21s 40x21
      hypers x10/4

      done for the day. since back is a little angry and touchy everything i did today was lower back protection focused. so belt went on after first two sets and i have my equi block cream on it as well. it did pump up a little bit due to the cream but no pain and no electricity going on at all today. still tight and a little painful though. got a great nasty pump going and the bicep work as usual was stupid painful. overall looking and feeling really good. cals are still super high but we are going to drop them down a bit this week and change up the supps a bit. so progress should get a little kick start. i may add in an additional cardio session but that will go off of feel. my legs got pretty wrecked on friday so i opted out of it yesterday.


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      2 thomas english muffins
      1 tbl spn natty pb
      1 tspn coconut oil
      meal 2
      8oz turkey
      1 cup jasmine rice
      1/4 cup chicken bone broth
      meal 3
      2 scoops whey iso
      1/3 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      12oz purple potato
      banana
      meal 5
      8oz chicken
      1 cup jasmine rice w/cinnamon
      1 cup broc
      meal 6
      8oz turkey
      12oz red potato
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 scoop whey iso
      1 tbl spn pb
      2 thomas blue berry english muffins
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    4. #4159
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      abs/back/cardio

      standing cable crunch w/vac 70x10 85x10/3
      activation exercises ss 4 rounds ss
      hs iso pull downs 25x10/2 45x10/2 add orange band x10 45x10/4 (holy hell these were brutal heavy)
      exercise x 50x10 40x10 45x10 50x10/4
      chest supp tbar row 45x8 70x8 90x8 115x8 135x8/4
      16 min step mill intervals 1-1 (cranked up intensity a smidge here)
      hypers x15/4

      done for the day. great session today. back is still a little iffy, so i am still babying it a bit and being careful. i got a wild hair and decided to band up the pulldowns. that was brutal heavy with just a 45 plate on each side. only getting about a half sec to sec contraction on each rep. still got full range and got a good pump going early. pushed a little more volume on my up sets and cranked hard. feeling really good. new supps to be added to the lineup and a minor diet changes this week.

      supp additions
      25mcg t3 eod
      100mg mast eod
      100mg tren eod


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      2 thomas english muffins
      1 tsp sugar free jam
      meal 2
      8oz turkey
      1 cup jasmine rice
      1/4 cup chicken bone broth
      meal 3
      2 scoops whey iso
      1/3 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      12oz purple potato
      banana
      meal 5
      8oz chicken
      1 cup jasmine rice w/cinnamon
      1 cup broc
      meal 6
      8oz turkey
      12oz red potato
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 scoop whey iso
      1 tsp sugar free jelly
      2 thomas blue berry english muffins

      diet changes made
      TGBSupplements REP

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      Use code 'Baby1' for $5 off your order

    5. #4160
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today

      abs/calves/chest/tri/cardio

      incline situps x10/4
      seated calf raise ss 45x10/2ss 90x10/4ss
      tibia raises ss ss20x20/2 ss40x20/4
      activation exercises ss 4 rounds ss
      db press ss25x20 ss40x15 ss55x10 ss65x8 75x8 85x8 95x8 105x8 ds115x8ds 85x8ds 65x9ds 40x10
      incline bb press (steeper angle) 135x8 185x8 225x8 255x8/3 ds255x8ds 215x8ds 185x8 135x11
      flat pro db fly 25x8 35x8 40x8/2
      rope press downs 80x15 90x15 100x15 110x15 120x15
      db tate press 35x20/4
      16 min step mill intervals 1-1
      hypers x15/4

      done for the day. damn good chest session today. felt really good and strong. no pec or shoulder issues at all pressing. bicep tendon did get a little angry on the flys but that's 100% normal. it doesnt like to be stretched at all. great freaking pace and completely happy with the day overall. making some really good progress and cranking up the intensity here and there a bit.


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      2 thomas english muffins
      1 tsp sugar free jam
      meal 2
      8oz turkey
      1 cup jasmine rice
      1/4 cup chicken bone broth
      meal 3
      2 scoops whey iso
      1/3 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      12oz purple potato
      banana
      meal 5
      8oz chicken
      1 cup jasmine rice w/cinnamon
      1 cup broc
      meal 6
      8oz turkey
      12oz red potato
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 scoop whey iso
      1 tsp sugar free jelly
      2 thomas blue berry english muffins
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    6. #4161
      Pushtoday's Avatar
      Pushtoday is offline Platinum
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      Default Re: Follow Along G's Run to the NA's

      Looks like a hellova good session.


      Sent from my iPhone using Tapatalk

    7. #4162
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      today

      abs/delts/cardio

      hanging leg raise x10/4
      reverse pec deck fly 45x10 60x10/2 75x25/4
      db press 55x8 65x8 75x8 85x8/4 100x2 (db was bent and i couldnt get comfortable pressing it. it was drifting bad)
      seated db lats 20x10 25x10 30x10 35x10 ds40x10ds 35x10ds 30x10ds 25x10ds 20x10ds 15x10
      16 min step mill intervals 1-1

      done for the day. absolutely destroyed shoulders today. heavy strict and nasty. i went way heavy on the presses today and had the hundreds which i havent done in forever but handle was bent on the one. so after trying to balance it after 2 reps i had to cut it because i was afraid i was going to hurt something. i am going to regret hammer them that hard after chest because my elbows are not happy at all. so worth it though. excellent day in the books.


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      2 thomas english muffins
      1 tsp sugar free jam
      meal 2
      8oz turkey
      1 cup jasmine rice
      1/4 cup chicken bone broth
      meal 3
      2 scoops whey iso
      1/3 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      12oz purple potato
      banana
      meal 5
      8oz chicken
      1 cup jasmine rice w/cinnamon
      1 cup broc
      meal 6
      8oz turkey
      12oz red potato
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 scoop whey iso
      1 tsp sugar free jelly
      2 thomas blue berry english muffins
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    8. #4163
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      abs/back/cardio

      standing cable crunch 70x10 85x10/3
      activation exercises ss 4rounds ss
      mod db rows ss25x10 ss35x10 ss40x10/2
      ind handle ng low row 30x10 40x10 50x10 60x10 70x10/4
      wide grip btn pull downs 100x10 120x10 140x10 160x10
      rack pulls mid shin 135x3 185x3 225x3 275x3 315x3 315/5/6 (10sec between sets)
      16 min step mill intervals 1-1

      done for the day. excellent day in the books. i had zero issues for the entire session. back was good and solid with no electricity and the elbows were not tender at all. i was sweating it last night because it hurt to even pick up my water jug, so i figured it was going to suck. kept a really good pace going and got a great pump. actually pushed the volume a bit considering how good and strong i felt. nothing came close to failure but the deads were a little winding overall. i am stoked the back has mended again and now i can push a bit harder.


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      2 thomas english muffins
      1 tsp sugar free jam
      meal 2
      8oz turkey
      1 cup jasmine rice
      1/4 cup chicken bone broth
      meal 3
      2 scoops whey iso
      1/3 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      12oz purple potato
      banana
      meal 5
      8oz chicken
      1 cup jasmine rice w/cinnamon
      1 cup broc
      meal 6
      8oz turkey
      12oz red potato
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 scoop whey iso
      1 tsp sugar free jelly
      2 thomas blue berry english muffins
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    9. #4164
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today

      abs/legs/cardio

      standing cable crunch w/vac 70x10 85x10/3
      rumble roller work
      adductor ss 190x20/4ss
      abductor ss ss80x20 ss90x20 ss100x20 ss110x20
      seated leg curl 75x15 90x15 105x15 120x15 120x25/3
      dbl banded leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10 720x10/2 (dropped bands) 720x15ds 630x20ds 540x25ds 450x30ds 360x45ds 270x60
      1.5s hacks ss x8ss 50x8ss 90x8ss 140x8ss
      walking bb lunges ss70x10/4
      16 min step mill intervals 1-1

      done for the day. another spot on excellent day in the books. i do have to say i dicked the dog up on my warmup. i forgot to get on the bike and remembered it while i was rolling. so i said eh, i will just do adductors and abductors first to make sure i have a good sweat going. didnt cause any knee or hip issues doing so but i def wont be making a habit of this practice haha. moved some pretty damn good weights today, i actually used hundo plates on presses but didnt want to do the math so i counted them as 90lbs. still able to keep a damn good pace and everything felt nice and smooth for the duration of the session. even though the cardio is extra brutal on leg and back days, it wasnt as brutal today for some reason. so a great day to chalk


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      2 thomas english muffins
      1 tsp sugar free jam
      meal 2
      8oz turkey
      1 cup jasmine rice
      1/4 cup chicken bone broth
      meal 3
      2 scoops whey iso
      1/3 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      12oz purple potato
      banana
      meal 5
      8oz chicken
      1 cup jasmine rice w/cinnamon
      1 cup broc
      meal 6
      8oz turkey
      12oz red potato
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 scoop whey iso
      1 tsp sugar free jelly
      2 thomas blue berry english muffins
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    10. #4165
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      abs/back/bi/cardio

      incline crunches x10/4
      db curl warmup 10x10 15x10 20x10 25x10 (no rest just warming up bi and tendons)
      chins x10/4
      db pullovers 55x10 60x10 65x10/2
      bent rows 135x10 185x10 225x10 275x10
      t bar rows 45x10 90x10 135x10
      reverse bb curls 50x15/4
      bb 1.5 curls 60x10/4 (these suck balls)
      18 min step mill intervals 2-1 (increased speed on recovery time)

      done for the day. smooth day with a good pace. since my hand bike machine is broken i opted to warmup my arms with curls just to be safe. i also forgot to do my activation movements before chins, so i just opted out of them for the day. felt good and strong and got a good pump going. i did feel strong enough to push heavier on the pull overs and rows but i cut it short since it was my third session and i only have a day off from my heavy day. got to play it smart. will be adding in clen this week and no diet adjustments. also been hitting the sauna on my off day and once my kids clinicals change to a closer location i will be adding in additional sessions. excellent week in the books.


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      2 thomas english muffins
      1 tsp sugar free jam
      meal 2
      8oz turkey
      1 cup jasmine rice
      1/4 cup chicken bone broth
      meal 3
      2 scoops whey iso
      1/3 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      12oz purple potato
      banana
      meal 5
      8oz chicken
      1 cup jasmine rice w/cinnamon
      1 cup broc
      meal 6
      8oz turkey
      12oz red potato
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 scoop whey iso
      1 tsp sugar free jelly
      2 thomas blue berry english muffins
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    11. #4166
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today

      abs/back/cardio

      standing cable crunch w/vac 70x10 85x10/3
      reverse hypers x10/4
      activation exercises ss 4rounds ss
      mod db rows ss ss30x10 ss35x10 ss40x10 ss45x10
      db rows 65x10 75x10 85x10 95x10 105x10 125x10
      hs iso rows 45x10 90x10 135x10 180x10 ds225x10ds 180x8ds 135x10ds 90x15ds 45x25
      wide grip pull downs 100x8 120x8 140x8 160x8 180x8
      cable low rows 100x10 120x10 140x10 160x10 180x10
      hypers x20/4
      18 min step mill intervals 2-1 (recovery speed increased)

      done for the day. nice heavy session with lots of volume. great pump and the burn was absolutely brutal today. did have long ass pause from the hypers to the start of the workout due to the gym being shit house slammed up. so the workout even though the tempo was fast took much longer than i like. everything felt really good no low back issues other than being a little sore and tight. so a good day in the books for the most part. knocked out a sauna session yesterday for 20 minutes also to aid in health and recovery.

      added in:
      150mg test prop eod
      60mcg clen


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      2 thomas english muffins
      1 tsp sugar free jam
      meal 2
      8oz turkey
      1 cup jasmine rice
      1/4 cup chicken bone broth
      meal 3
      2 scoops whey iso
      1/3 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      12oz purple potato
      banana
      meal 5
      8oz chicken
      1 cup jasmine rice w/cinnamon
      1 cup broc
      meal 6
      8oz turkey
      12oz red potato
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 scoop whey iso
      1 tsp sugar free jelly
      2 thomas blue berry english muffins

      hicktown and everyone else asking. here is a rear relaxed pic about a little over 8 weeks out:
      Attached Images Attached Images
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    12. #4167
      Pushtoday's Avatar
      Pushtoday is offline Platinum
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      is staying focused.
       
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      Default Re: Follow Along G's Run to the NA's

      Geez. Talk about muscle density.
      Looks like layers on layers of muscle.


      Sent from my iPhone using Tapatalk

    13. #4168
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Pushtoday View Post
      Geez. Talk about muscle density.
      Looks like layers on layers of muscle.


      Sent from my iPhone using Tapatalk
      thanks man. pushing hard without suffering is the name of the game. shooting for that nasty grainy condition you pack
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    14. #4169
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today

      abs/chest/tri/cardio

      incline situps x10/4
      activation exercises ss 4 rounds ss
      machine press ss ss80x20 ss100x15 ss120x12 ss140x10 160x8 180x8 200x8 220x8 240x8 260x8
      incline bb press 185x20 205x15 225x10 275x6
      machine flys 90x10 120x10 135x10/2
      rope press downs 100x10 140x10 160x10 180x10
      overhead ind handle extensions 120x8 160x8 180x8 200x8
      18 min step mill intervals 2-1 (recovery time is still increased and will stay there)

      done for the day. nice strong day with lots of volume. just a little bit of shoulder tightness with a little pain but not bad at all. both the pec tie in and bicep tendon feel good and solid. so hopefully smooth sailing for the duration with no issues. i am pretty sure i havent machine pressed that heavy in a damn long time. so all in all a win win day even though the mrs locked me out of the house so i had to go all the way back out into town to get the garage door opener. dicking up my sched for the day haha.


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      2 thomas english muffins
      1 tsp sugar free jam
      meal 2
      8oz turkey
      1 cup jasmine rice
      1/4 cup chicken bone broth
      meal 3
      2 scoops whey iso
      1/3 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      12oz purple potato
      banana
      meal 5
      8oz chicken
      1 cup jasmine rice w/cinnamon
      1 cup broc
      meal 6
      8oz turkey
      12oz red potato
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 scoop whey iso
      1 tsp sugar free jelly
      2 thomas blue berry english muffins
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    15. #4170
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

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      today

      abs/delts/cardio

      hanging leg raise ss x10/4ss
      hypers ss x15/3
      reverse pec deck fly 60x10 75x10 90x10 90x15 95x15/3
      machine shoulder press 120x10 140x10 150x10 160x10
      db lats 20x20/4
      db front raise 15x10/4
      banded lat iso holds 30sec x3
      18 min step mill intervals 2-1

      done for the day. nice easy fast paced session today. no issues whatsoever and everything felt awesome. so really not a whole lot to say on this one. these short and sweet sessions leave me feeling like i really didnt get anything done but i damn sure left soaked in sweat.


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      2 thomas english muffins
      1 tsp sugar free jam
      meal 2
      8oz turkey
      1 cup jasmine rice
      1/4 cup chicken bone broth
      meal 3
      2 scoops whey iso
      1/3 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      12oz purple potato
      banana
      meal 5
      8oz chicken
      1 cup jasmine rice w/cinnamon
      1 cup broc
      meal 6
      8oz turkey
      12oz red potato
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 scoop whey iso
      1 tsp sugar free jelly
      2 thomas blue berry english muffins
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

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