Re: Follow Along G's Run to the NA's
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yesterday
abs/back/cardio
hanging leg raise x10/4
max tension hs iso rows 25x10 45x10/2 70x10 90x10 115x8 ds135x8ds 90x10ds 70x12ds 45x15
ng chins x10/4
dante cable rows 40x10/2 55x10/2
scap retraction pull downs 85x10 100x10 120x10/2
18 min step mill intervals 2-1
hypers ss x15/4ss
reverse hypers ss ss x10/4
done for the day. lots of time under tension work today and we moved at a very quick pace. trained with the mrs so their was not a lot of rest time at all. i was actually surprised at how strong i was able to roll and not come close to failure at all today esp with some pretty crazy intensity techniques we threw in. all in all a great day in the books and i also added in the lower back rehab/prehab stuff at the end for good measure.
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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