Follow Along G's Run to the NA's

[thudgens96]

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

today

back/bis

hand bike warmup
activation exercise 3 rounds
hs iso row machine 45x8 90x8 135x8 180x8 225x8
swiss bar stretch pull downs 100x10 120x10 140x10 160x10 (easy today)
chest supp pro rows 135x12 150x12 165x12 180x12
bb shrugs 135x10 225x10 315x10
cable curls 50x15 70x15 90x15 110x15
db hammers 25x12 30x12/3

done for the day. well as far as the training went it was a great day. as for the length of time and timing it was the shittest session of the entire week. slam housed packed and had to wait on every single movement. so it took forever to get done and i even swapped out a few movements trying to speed it up. that sucks ass big time. still moved some pretty good weight around that didnt feel to heavy and got a great pump. bicep did tighten up on me a tad bit and i think was pretty close to cramping up. more hydration in the future. all in all a good day. i had a little extra cheat this am too, i dropped to much weight this week so i tossed it in. new programing coming up next week and shifting to a 5 day heavy intensity split.

meal 1
1 mixed berry power muffin
1 carrot cake power muffin
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
cheat meal
monster tavern burger
fries
black berry cobbler w/vanilla ice cream (yeah buddy)

Cobbler mmmmmm

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[Pushtoday]

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




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[guns01]

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

today

back/bis

hand bike warmup
activation exercise 3 rounds
hs iso row machine 45x8 90x8 135x8 180x8 225x8
swiss bar stretch pull downs 100x10 120x10 140x10 160x10 (easy today)
chest supp pro rows 135x12 150x12 165x12 180x12
bb shrugs 135x10 225x10 315x10
cable curls 50x15 70x15 90x15 110x15
db hammers 25x12 30x12/3

done for the day. well as far as the training went it was a great day. as for the length of time and timing it was the shittest session of the entire week. slam housed packed and had to wait on every single movement. so it took forever to get done and i even swapped out a few movements trying to speed it up. that sucks ass big time. still moved some pretty good weight around that didnt feel to heavy and got a great pump. bicep did tighten up on me a tad bit and i think was pretty close to cramping up. more hydration in the future. all in all a good day. i had a little extra cheat this am too, i dropped to much weight this week so i tossed it in. new programing coming up next week and shifting to a 5 day heavy intensity split.

meal 1
1 mixed berry power muffin
1 carrot cake power muffin
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
cheat meal
monster tavern burger
fries
black berry cobbler w/vanilla ice cream (yeah buddy)

[BABY1]

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

Persistence at its best!

[guns01]

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

today

chest/delts/tri/cardio

hand bike warmup
hs bench press 25x10 50x10 75x10 100x10 ds125x10ds 100x10ds 75x10ds 50x10ds 25x10 (a few of these sets consisted of partials at the end)
incline db twist press 40x10 50x10 55x10 60x10
machine fly 90x15 105x15 120x15 135x15
pec minor dips x20/3
band pull aparts x20/4
db 6 ways 10x10/3
cable press downs 140x15 180x15 200x15/2
machine extensions 80x12 90x12 100x12 110x12
15 min step mill intervals 2-1

done for the day. not to bad of a session today. got a really good pump going but i was not quite as strong as i should have been. coming really close to failure on stuff i normally dont. not to bad but not really happy with the overall performance. i did get my follow up for my sleep apnea sleep study. i am all fucked up something fierce. i stop breathing 87 times for extended periods in an hour and my oxygen level dropped down to only 17%. pretty freaking scary and to top it off during the 4 levels of sleep i am only going into levels 1 and 2 and never getting into 3 or 4 at all. so she said i am super alert but i am no where near close to getting the recovery and rest i should be. so now i get to wait on my gnarly machine to be approved. my bp is spot on and she said that it should improve to even better after a few weeks. now hopefully it will enhance my recovery and training once it is corrected.

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

[guns01]

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

today

abs/legs/cardio

stationary bike warmup
lat pd crunches w/vac 100x10 120x10 140x10/2
rumble roller work
standing leg curl 10x10 20x10 30x10 40x10 50x10 ds60x10ds 40x10ds 20x10
ghr ss x12/4ss
db stiff leg dead ss ss60x8 ss70x8 ss80x8 ss90x8
one leg leg press 90x10 135x10 180x10 225x10 270x10
leg extensions x20/4 (no clue on the weight, we went up a plate per set)
sissy squats x10/3
15 min step mill intervals 2-1

done for the day. not to shabby of a day today. on paper it doesnt look to awful bad but it broke me off pretty good. i am toast for sure. i got a nasty sick pump going from the first set and it didnt let up for the duration of the session. only had to wait once today, so the pace was pretty relentless. so we have strung together a couple good days.

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

[guns01]

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

Back day is best day

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idk, legs are my favorite but both are def what makes or breaks you haha

[thudgens96]

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

Back day is best day

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[guns01]

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

today

back/bi/cardio

hand bike warmup
activation exercises 2 rounds
neutral grip chins x12 x10 x10
dead stop db rows 60x8 80x8 100x8 120x8 140x8 150x8
chest supp pro grip row 120x12 135x12 150x12 180x12
one arm sup pulldown w/band iso 40x10 50x10 60x10 70x10
cable pullovers 100x8 110x8 120x8/2
machine preachers 40x12 50x12 60x12 70x12
occluded rope curls 70x15/5 (30sec between sets)
15 min step mill intervals 2-1

done for the day. nasty session today. moved some really good weight around smoothly with no issues at all. did take a lot longer than i like because we had to wait a few times. other than that a perfect session across the board. mark this one down as a good one. no deads or low back work today but i am not really complaining to much about that 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

[Pushtoday]

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

Shoulder girdle was under a some stress yesterday. Good work as always G.


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[Love2liftkat]

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

Chest for me today too! Only, umm...a couple hundred pounds lighter in weights! Lol Strong session!!!

[guns01]

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

today

chest/delts/tri/cardio

hand bike warmup
high incline db press 25x10 40x10 55x10 65x10 75x10 85x10 95x10
incline bb press (speed) 155x6 185x6 205x6 225x6 255x6
db floor press 60x12/4
machine fly 90x12 105x12 120x12 ds135x12ds 120x12ds 105x12
reverse pec deck fly ss 75x20ss 90x20/3ss
band pull aparts ss ss x10/4
db lats 25x12 30x12 35x12 ds35x12ds 25x12ds 15x12
ind handle cable press downs 80x15 100x15 110x15 120x15
incline db skullies 30x12 35x12/3
15 min step mill intervals 2-1

done for the day. not that bad of a session today. strength and speed was down a smidge but everything felt pretty good though. i was actually surprised at how much i lost at 255. i did knock out quite a bit prior though. my destroyed shoulder was pretty angry today but that's normal. we knocked this one out in under an hour and 20 mins. so we were flying. i will chalk today up as a success. legs are a little sore. that is noteworthy since they rarely get beat up to bad pain wise.


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

[Pushtoday]

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

Well they can’t all be the best session ever, at least you got the work in....


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[guns01]

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

today

abs/legs

standing cable crunches w/vac 70x10/4
rumble roller work
glute bridge w/iso x10(10s)/4
seated leg curls eccent overload 75x10 90x10 105x10 120x10 135x10 150x10 165x10
adductors 190x12/4
ssb squats heals elevated x10 155x10 205x10 245x10 295x10 (shut it down from knee)
leg press 180x10 270x10 360x10 450x10 540x10 630x10 720x10 ds810x10ds 720x20ds 630x30ds 540x40
leg extensions ss x10/3ss (no clue on the weights here)
walking bb lunges ss ss50x10/3

done for the day. not happy with today at all. knee issues from the heals elevated squats. well, i did take my youngest to paintball for a few hours yesterday. so there was lots of moving quickly on uneven and soaking wet ground. so i was already quite beat up going in. so i will chalk that up to being pre beat up before firing it up today. i am sure that the heal elevated squatting didnt do me any favors at all. still got a great pump and good session in but i would have liked to go quite a bit heavier. all good though. i didnt put cardio in on top of training today just to give it a little more rest. which yesterday could be counted as cardio for today 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

[guns01]

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

today

back/bis

hand bike warmup
activation exercises 2 rounds
med ng pull downs 85x10 100x10 120x10 140x10 ds160x10ds 120x10ds 85x10
seal rows 30x10 45x10 55x10 60x10
pull ups x10 x10 x8 x8
sm bent rows 135x10 185x10 225x10/2
sup db curls 20x12 25x12 30x12 30x12
spider hammer curls 15x12 20x12 25x12/2

done for the day. nasty session today. loads of blood in and broke myself off nicely. pace was back to back, so it was super quick. i was actually happy with today because we only had to wait once for a couple mins and that wasnt to bad at all. time line did get a little bit off today because of my kids sparing today but it wasnt off to far.


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
cheat meal
gravy and biscuits w/sausage links
stack of cupcake pancakes
2 scoops vanilla ice cream