Follow Along G's Run to the NA's

[guns01]

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

today

chest/delts/tris/cardio

hand bike warmup
activation exercises 4 rounds ss
incline db press ss25x10 ss40x10 ss55x10 ss70x10 85x10 100x10 110x10 (trying to hit the same weight with 2 more reps this week)
incline bb press 155x8 185x8 205x8 225x8 255x8 275x8 (last two were pretty slow)
dips cluster set x18 x14 x8 x5
cable cross 1.5s 40x8 60x8 70x8
reverse peck deck fly 90x20/4 (only rest long enough for partner to go)
cage press 95x6 135x6 185x6 225x4ds 135x6 (no bueno on the 225)
v bar press downs 100x10 120x10 140x10 160x10 180x10 200x10
hs extension machine 25x12 50x12 75x12/2
15 min step mill intervals 2-1

done for the day. pretty good session in today. hit my goals of the same weights with 2 more reps. speed was down on the incline bb but it still moved pretty good and no pec tightness. so that's a win win. back is a little tender haha but other than that everything went great today. i started up the cpap therapy last night. not quite as comfortable as it was in the sleep study. mask was way too tight but i got it adjusted eventually. i did take it off an hour before getting up though so i could roll over onto my other side. hopefully i can get adjusted to the stupid thing because it is supposed to not only improve performance and recovery but also be life changing.

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

[BABY1]

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

Still have to try the purple potato.Idid buy purple cauliflower and it is yummy

[guns01]

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

today

back/abs/bis/cardio

handbike warmup
activation exercise ss 4 rounds ss
machine one arm row (sub for oa bb row) ss100x10 ss120x10 ss140x10 ss160x10 180x10 200x10 220x10
neutral close grip pull downs 100x8 120x8 140x8 160x8
banded db pull overs 50x8/3
rack pulls (3/4 rep) 135x3 185x3 225x3 275x5 315x5 365x5 405x5/2
hypers x20/2
standing cable crunch w/vac 70x10/4
standing bb curls 3sec neg 40x8 60x8 70x8 80x8
db hammers 25x10 35x10 40x10 45x10
15min step mill intervals 2-1

done for the day. not a shabby day at all today. actually a really good session. strength was great everything moved smoothly and i had no issues at all. 405 actually felt super easy and i was actually surprised at how easy it moved after this weekends trip. no real complaints at all today. got my latest round of bloods back and still not 100% on target with lipids but damn close. my damn creatine levels climbed up quite a bit for some reason. everything else is spot on and awesome. the lipids are really starting to irritate the fuck out of me though. i havent finished a whole bottle of the nialor yet and you are supposed to finish two before getting labs. hell it dropped my total cholesterol by close to 50 points. that in itself is impressive. got my cpap machine today also. so i will be firing that puppy up tonight.



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

If you beat your back up at break neck speeds with that much volume....an extra day off is probably just what the doctor ordered. Safe travels g.


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got it knocked out in under an hour man

[Pushtoday]

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

If you beat your back up at break neck speeds with that much volume....an extra day off is probably just what the doctor ordered. Safe travels g.


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[thudgens96]

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

The MAN!!!

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[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.


Sent from my iPhone using Tapatalk

[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?