Follow Along G's Run to the NA's

[guns01]

Re: Follow Along G's Run to the NA's

today

chest/delt/tri

hand bike warmup
activation exercises 4 rounds ss
decline db press ss ss25x10 ss40x10 ss55x10 ss65x10 65x10/4
pec minor dip ss x23ss x18ss x17ss x15ss
decline db fly ss ss20x8/4
kd lats ss no clue what the weigh but x12/4ss
banded face pull ss ss x25/4 (oh the burn)
assist machine push downs 100x10 120x10 140x10 160x10
bent over rope extensions 90x12 100x12 110x12 120x12

done for the day. nothing crazy or fancy today. nice fast pace, with a nasty pump and no issues. so i cant complain about this one at all. finished the week out nice and strong without tearing anything up. so it was a complete and successful week in the books. and i got a cheat to motivate push today

meal 1
3 whole eggs w/light cheese
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 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
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
8oz kumbucha
Cheat
stromboli w/meat gravy
cotton candy blizzard

[guns01]

Re: Follow Along G's Run to the NA's

today

back/bi/cardio

hand bike warmup
activation exercises 4 rounds ss
ng pull downs ss ss55x10 ss70x10 ss85x10 ss100x10 120x10 140x10 160x10
cable pull overs ss 100x8ss 120x8ss 140x8ss 160x8ss
ind handle cable rows ss ss50x8 ss60x8 ss70x8 ss80x8
t bar rows 90x15/4
incline db con curls 20x8/4
incline db curls 20x12 25x12/3
15 min step mill intervals 2-1

done for the day. sched for the day was entirely dicked up. had orientation for the kids school so that put me training deeper into the evening. so even though the training and everything went great my meals were off. moved some good weight today and everything felt really good. pump actually came on surprisingly quick too considering how off i was. cpap is still kicking my ass but i did keep it on for almost 7 and a half hours last night. maybe getting used to it now but idk, one night it is good and the next it isnt.

meal 1
3 whole eggs w/light cheese
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 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
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
8oz kumbucha

[guns01]

Re: Follow Along G's Run to the NA's

today

abs/legs/cardio

machine crunch 100x10/3 (started cramping on 4th set)
stationary bike warmup
rumble roller work
glut bridge w/iso x10(10s)/4
lying leg curls 60x8 80x8 90x8 100x8 110x8(30s) 120x10(30s)/3
adductor 190x10/3
squats x10 135x10 185x10 225x3 275x3 315x3 385x6/5 (heavy)
leg press 180x10 270x10 360x10 450x10 540x10 630x10 720x10 (done back to back)
banded stiff leg deads 145x8 195x8 245x8
15 min step mill intervals 2-1

done for the day. hell of a nasty session today and super super heavy. everything was firing really well today and i had no issues at all. i didnt even have to do the hip flexor activation work after my first couple sets of squats. first couple of squats were nice and easy the last couple were a tad bit rough. great session across the board even though by the end i felt like i was going to die. cpap went a little better last night. i woke up a number of times but i didnt have any issues with it.

meal 1
3 whole eggs w/light cheese
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 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
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
8oz kumbucha

[thudgens96]

Re: Follow Along G's Run to the NA's

today

chest/delts/tri/cardio

handbike warmup
activation exercises 4 rounds ss
incline db press ss ss25x12 ss40x12 ss55x12 ss70x12 85x12 100x12 110x11 1/2 (didnt quite get 12 on the last set)
incline bb press 155x10 185x10 205x10 225x10 255x10
machine press cluster set 180x15cs x9cs x7ds x5 (45sec between rounds)
machine flys w/stretch 105x8 120x8 135x8 (15 sec stretch)
bent over db swings 50x25/4
banded db press 40x8 50x8/2 (brutal hard)
ind handle press downs 100x12 110x12 120x12 120x12
overhead rope extensions 100x10/4
15 min step mill intervals 2-1

done for the day. stringing together back to back awesome days. sucks i missed the last rep on db presses but they were all clean. nice strong and very good pump today. no bad issues at all today. elbows are a tad bit tight but not tender. so we will chalk it up as good to go. very happy with this session. surprising because i didnt sleep very well last night. cpap mask was kicking my ass and i didnt have a good rating this am. worse rating i have had so far. it was in the low 90s and i have been hitting 100 or 98. so hopefully i can get a good off and on sleep going tonight for leg day


meal 1
3 whole eggs w/light cheese
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 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
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
8oz kumbucha

That was kick ass session brother.

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[guns01]

Re: Follow Along G's Run to the NA's

today

chest/delts/tri/cardio

handbike warmup
activation exercises 4 rounds ss
incline db press ss ss25x12 ss40x12 ss55x12 ss70x12 85x12 100x12 110x11 1/2 (didnt quite get 12 on the last set)
incline bb press 155x10 185x10 205x10 225x10 255x10
machine press cluster set 180x15cs x9cs x7ds x5 (45sec between rounds)
machine flys w/stretch 105x8 120x8 135x8 (15 sec stretch)
bent over db swings 50x25/4
banded db press 40x8 50x8/2 (brutal hard)
ind handle press downs 100x12 110x12 120x12 120x12
overhead rope extensions 100x10/4
15 min step mill intervals 2-1

done for the day. stringing together back to back awesome days. sucks i missed the last rep on db presses but they were all clean. nice strong and very good pump today. no bad issues at all today. elbows are a tad bit tight but not tender. so we will chalk it up as good to go. very happy with this session. surprising because i didnt sleep very well last night. cpap mask was kicking my ass and i didnt have a good rating this am. worse rating i have had so far. it was in the low 90s and i have been hitting 100 or 98. so hopefully i can get a good off and on sleep going tonight for leg day


meal 1
3 whole eggs w/light cheese
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 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
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
8oz kumbucha

[guns01]

Re: Follow Along G's Run to the NA's

today

back/bi/abs/cardio

handbike warmup
activation exercises ss 4rounds ss
one arm machine row ss ss80x12 ss100x12 ss120x12 ss140x12 160x12 180x12 200x12 220x12
one arm sup pull downs 50x10 60x10 70x10 80x10
db pull overs ss 55x10ss 65x10/3ss
chins negs only ss ss x9 ss x8 ss x7 ss x5
hypers x20/3
standing cable crunch w/vac 70x15/5
standing db curls 3 sec negs 25x8 30x8 35x8/2
reverse ez bar curls 50x12/4
15 min step mill intervals 2-1

done for the day. absolutely awesome day today. super strong great pump and no issues whatsoever. only issue i had was the chins neg only. that was a kick in the nuts. first rep or two was nice and smooth all the other reps were a fight haha. i am betting that is going to do a number on me soreness wise. really happy overall with today. so no complaints at all


meal 1
3 whole eggs w/light cheese
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 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
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
8oz kumbucha

[guns01]

Re: Follow Along G's Run to the NA's

You’re 100% right!
He’s inspired me to eat cobbler and Full on Monster sized Meat Pizza!!


Sent from my iPhone using Tapatalk

damn right. now i need to score me up one of those pies for my next run. funny thing is my weight spikes about 3lbs today and it is back to normal and dropping by tomorrow. so i know what i am doing is working right now. may need to add in a bigger cheat haha

[Pushtoday]

Re: Follow Along G's Run to the NA's

You are an inspiration!

You’re 100% right!
He’s inspired me to eat cobbler and Full on Monster sized Meat Pizza!!


Sent from my iPhone using Tapatalk

[guns01]

Re: Follow Along G's Run to the NA's

You are an inspiration!

now if i can get my bloods completely in range i can get serious again

[BABY1]

Re: Follow Along G's Run to the NA's

You are an inspiration!

[guns01]

Re: Follow Along G's Run to the NA's

yesterday

chest/delts/tris

hand bike warmup
activation exercises ss 4 rounds/ss
machine press ss ss80x10 ss90x10 ss100x10 ss120x8 140x8 160x8 180x8 200x8
incline bb press ss 155x10ss 185x10ss 205x10ss (shut it down here, pec tightened up on me)
incline pro fly ss ss30x8/3
db lats ss 30x10/4ss
bent db lats ss ss15x15 ss20x20/3
ind handle press down 100x10 110x10 120x10 140x10
dual rope tri extensions 80x10 90x10 100x10 110x10

done for the day. not happy with today's session at all. the pec is great for a week or two then it gets angry and tightens up on me again. i may have gotten a little out of the groove on my press and pulled it a little bit but with that light of a weight it shouldnt matter. i am getting another session in a couple weeks with my pt lady to work on that and my hip flexors for damn sure. it's getting old quick and ruined my day. still got a great pump though and it is cheat day.


meal 1
3 whole eggs w/light cheese
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 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
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
8oz kumbucha
cheat
4 slices meat lovers pizza (monster slices)
black berry cobbler
2 scoops vanilla ice cream

[guns01]

Re: Follow Along G's Run to the NA's

today

back/bi/cardio

hand bike warmup
activation exercises ss 4 rounds ss
ind handle cable row ss ss20x10 ss30x10 ss40x10 ss50x10 ss60x10 ss70x10
straight arm cable pull over ss 120x8ss 140x8ss 160x8ss 180x8ss
neutral grip pull downs ss ss100x8 ss120x8 ss140x8 ss160x8
chest supp machine row 135x10 150x10 165x10 180x10
db preachers 25x8 30x8/3
db preacher hammers 30x10 25x12/2
15 min step mill intervals 2-1

done for the day. nasty super fast paced session today. i went solo to train today so i literally took no longer than about 20 sec between sets. so even though the tempo was pretty nasty i still felt strong. got a great pump going also which obviously that is the case with pushing quick. no reason to do so but i always have an issue with tempo when i train solo. all good though, no bad aches and pains today but my quads are a tad bit sore and tender. other than that a great day in the books


meal 1
3 whole eggs w/light cheese
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 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
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
8oz kumbucha

[MindlessWork]

Re: Follow Along G's Run to the NA's

Long time no see, G, quite an interesting never ending log you got here lol. Keep kicking ass big guy!

[Pushtoday]

Re: Follow Along G's Run to the NA's

Damn I missed three solid ass days.
Not surprised though. [emoji6]


Sent from my iPhone using Tapatalk

[guns01]

Re: Follow Along G's Run to the NA's

today

abs/legs/cardio

machine crunches 90x10/4
stationary bike warmup
rumble roller work
glute bridge w/iso x10(10s)/4
lying leg curls 60x10 80x10 100x10 110x10+5p 120x10+5p/3
adductors 190x10/3
pause squats x10 135x10 185x10 225x3 275x3 315x3 335x6/5
leg press ds of death 270x5 450x5 630x5 ds810x10ds 720x10ds 630x10ds 540x50(failed haha)
db stiff leg deads 65x8 70x8/2
15 min step mill intervals 2-1

done for the day. yep nasty nasty kick in the nuts session today. i actually felt awesome today. everything felt smooth and strong other than my knees getting a little cranky up to 315. i put the knee wraps on and no more issues from that point on. i think they just needed a tad bit more warming up. i did do some hip flexor activation stuff in between my first few sets of squats to loosen them up. super happy and super strong day and really pushed the pace considering how much we did. great day in the books now but i may be hobbled tomorrow haha.

meal 1
3 whole eggs w/light cheese
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 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
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
8oz kumbucha