Follow Along G's Run to the NA's

[guns01]

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

today

back/bi/cardio

hand bike warmup
activation exercises ss x3 rounds ss
cable low row ss ss85x10 ss100x10 ss120x10 ss140x10 160x10/4
one arm sup pull downs 50x10 60x10/3
cable face pulls 100x10 110x10 120x10/2
db pullovers 50x8 55x8 60x8/2
db pinwheel curls 25x10 30x10 35x10 40x10
ez bar 21s 40x21/3
15 min step mill intervals 2-1

done for the day. great session today at break neck nasty speed. we literally did everything back to back for the entire session. pump was excellent and everything felt really good and smooth. only real compliant coming out of today is my knees are a tad tender and beat up from the intervals. i increase the sprint speed and the recovery speed. so i havent quite adjusted to it. i also had bloods done again today. so hopefully the nialor did it's magic so i can get back at it nastily. travel day tomorrow so i have an extra day off this week.


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

calves/cardio/off day

machine toe press ss 190x10ss 210x10ss 230x10ss 250x10ss
tibia raise ss ss40x20/4
15 min step mill intervals 2-1

done for the day. off day today and since i have a 5 day training week for the time being, i will do my cardio on one of my off days as well as calves or whatever else needs to be done. it is a try off day though, so my eating is altered.


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 cup green beans
meal 3
8oz sirloin
1 cup jasmine rice
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 cup green beans
meal 6
6oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
8oz kumbucha

[guns01]

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

You are a machine sir.
A well oiled machine.


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felt like a machine with dead batteries after today. supposed to be working 60% off of 1rm with the pause squats and since i have no clue to even what mine would be right now, i just picked 300 and went with it. i thought about 315 and figured after 5 sets it would have been to much haha. i am now officially hobbled and have to build off of that next week. yay

[Pushtoday]

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

You are a machine sir.
A well oiled machine.


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[guns01]

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

today

abs/legs/cardio

standing cable crunch w/vac 70x10/4
stationary bike warmup
rumble roller work
glute bridge w/iso x10(10s)/4
seated leg curls 90x10 105x10 120x10 135x10 150x10 1650x10 ds180x10ds 150x10ds 120x10
adductors 190x10/3
pause squats 3sec negs x10 135x10 185x6 225x6 275x6 300x6/4 (1sec pause in the hole)
bulgarian split squats 25x8 45x8 65x8 ds65x8(8s) 45x8(8s) 25x8(8s)
stiff leg deads (5sec neg) 145x10/2
15 min step mill intervals 2-1

done for the day. holy kick in the nuts day. nasty nasty pump, hell of a time controlling breathing on the long negs and pauses. they suck really bad. only complaint from today was i did get a little tweak in my neck from squatting. no idea how what or when it happened but it did tighten up on me. took a little bit for the knees to loosen up and feel good also. on the first couple sets of squats i was having issues with shifting from my heels to my toes after the pause. any way 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

[guns01]

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

yesterday

chest/delt/tri/cardio

hand bike warmup
activation exercises ss 3 rounds ss
incline db press ss ss25x8 ss40x8 ss55x8 70x8 85x8 100x8 110x8
incline bb press 155x6 185x6 205x6 225x6 255x6(lost a bit of speed) 275x6(grind)
machine press cluster 200x8x9x8x7 (30sec)
machine flys 90x8 105x8 135x8 (10sec hold in stretch)
reverse pec deck fly 90x15/4 (back to back)
cage press 95x6 115x6 145x6 195x6
assist machine press downs 120x10/4(30sec)
incline db skullies 30x12/4
15 min step mill intervals 2-1

done for the day. great session in and very strong with a good pump. i actually was able to move up to some pretty heavy db. no records but def moved up quite a bit from the last few weeks. no issues with the pec or tie in at all. the new activation work made a huge difference as well as the fascia blasting prior. we actually got this long ass session done in about an hour and a half. so the pace was damn good too.

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

Was that a juicy orange?

not really, i dont like them to ripe. my little dog loves them too

[Pushtoday]

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

It must be a good day if you say”no complaints” [emoji6]


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[BABY1]

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

Was that a juicy orange?

[guns01]

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

today

back/abs/bi/cardio

hand bike warmup
activation exercise 2 rounds
activation warmup ss ss 3rounds
one arm machine rows ss ss100x8 ss120x8 140x8 160x8 180x8 200x8
chins x8/3
banded db pull overs 50x8/4
banded shrugs x12/3
bb hypers 100x10/3
standing cable crunch w/vac 70x10/4
db preachers 25x10/4
db hammers 25x8 30x8 35x8 40x8
15 min step mill intervals 2-1

done for the day. nasty day today and new programing setup. fantastic pump across the board with a great pace. activation work made a huge difference today and i felt it big time. everything was firing perfect. no complaints at all on this one and i will say a very successful 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

[thudgens96]

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

i got the blackberry one from walmart if you can believe it. i cant remember the bakery it came from but it is one you put in the oven yourself. man they are just as good as homemade. like straight up old fashion goodness. may have another one next week for real

Headed to walmart now lol

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[guns01]

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

Blackberry peach apple. Oh my going to have to find a cafe. Lol

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i got the blackberry one from walmart if you can believe it. i cant remember the bakery it came from but it is one you put in the oven yourself. man they are just as good as homemade. like straight up old fashion goodness. may have another one next week for real

[BABY1]

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

1, 2, 3...SCOOPS?

[thudgens96]

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

one of my favorites for sure

Blackberry peach apple. Oh my going to have to find a cafe. Lol

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[guns01]

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

Cobbler mmmmmm

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one of my favorites for sure