Follow Along G's Run to the NA's

[guns01]

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

today

legs/cardio

stationary bike warmup
hs seated leg curls 25x10 50x10 75x10 100x10 ds75x10ds 50x10ds 25x10
leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10 720x10 (cut it here because the leg press was getting a little rickity)
machine squats 90x10 180x10 270x10 360x10 450x10 540x10
banded stiff leg deads x10 95x10 145x10 195x10
15 min step mill intervals 2-1

done for the day. hell of a kick in the nuts session today. we did it in the gym that has zero ac so that was also an aggervating factor haha. we did everything back to back only resting long enough for my partner to go. as noted the leg press when i got up to 8 plates was swaying a little bit back and forth and i didnt like that sensation at all. so i prob had another 2-3 sets in me but i wasnt risking it. knees were a tad bit tender today but nothing that held me back at all. great session with a nasty nasty stupid pump.

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/bi

handbike warmup
activation exercises 2 rounds
db seal rows 25x10 35x10 40x10 50x10 60x10
sm bent row flat back 155x10 185x10 225x10 275x10
swiss bar med grip pulldowns 100x8 120x8 140x8 160x8
one arm low rows 40x12 50x12 60x12 70x12
hs shrugs 90x15 140x12 180x12 230x10
db curls 25x10 30x10 35x10
db hammers 25x10 30x10 35x10

done for the day. great freaking session today. no issues at all great contractions across the board and the pump was fantastic. we actually got through it pretty quick and only had to wait briefly a couple of times. so a great ending to a really good 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
cheat meal
4 slice meat lovers pizza
10 caramel creme doughnut holes

[guns01]

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

Looks like a lot of volume.



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it was but we got it knocked out quick. i am actually a little sore today haha

[Pushtoday]

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

Looks like a lot of volume.



Sent from my iPhone using Tapatalk

[guns01]

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

today

chest/delts/tri/cardio

hand bike warmup
machine press neutral grip 80x10 90x10 100x10 120x15 140x12 160x10 180x8
db twist press 25x8 40x8 55x8 65x8 70x8
machine fly ss 90x15ss 105x15ss 120x15/2ss
dips ss ss x10/4
TRI SET
reverse pec deck fly ts 75x15ts 90x15/3ts
db lats ts ts25x8/4ts
db front raise ts ts10x10/4
TRI SET
straight bar press downs ts 100x10ts 120x10ts 140x10ts
pro grip db kick backs ts 20x10/3ts
ind handle reverse grip press down ts80x10 ts90x10 ts100x10
15 min step mill intervals 2-1

done for the day. fast pace with a nasty pump today. nothing crazy or fancy at all but overall everything felt really good. i can def tell a difference when i dont fascia blast my chest/delt prior to training them. i did them today and i dont get no where near the tightness feeling like it's going to tear. so that was a good thing. i did get a tad bit of flushing from the nailor but not bad at all. so that is getting much much better. chalk today up as a successful one. may have a new training partner trial next week. we will see if he can hang or if he falls off like everyone else always does.



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

legs/cardio

stationary bike warmup
rumble roller work
hs seated leg curls 25x15 45x15 70x15 80x15 95x15
db frog squats 3 sec neg 50x10 70x10 90x10 110x10
bulgarian split squats 25x8 45x8 65x8 85x8
laying db leg curls ss 30x12/4
cable pull through ss ss100x10 ss120x10 ss140x10 ss160x10
15 min step mill intervals 2-1

done for the day. not a crazy or bad session today but it still beat my ass pretty good. the pump was actually brutal nasty right out of the gate and it didnt go down at all for the duration. so even though it doesnt look to hard on paper it did end up being a pretty good session. i did miss my occluded leg extensions because they pulled the pads off for repair before i got to them. so we just skipped them for today. i did get a little more nialor flush kicking when i first started training today but it went away much faster than yesterday. so fingers crossed i am getting used to it finally. nothing last night either.


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/cardio

activation exercises 2 rounds
chins x10 x10 x8/2
chest support t bars 45x10 90x8 135x8 ds180x7ds 135x8ds 90x8ds 45x8 (these were a series kick in the nuts, that chest pad is brutal)
normal deadstop t bar ng 50x8 95x8 140x8 185x8 230x8
banded rack pull 2in below knee 135x8 185x8 225x8 275x8 315x8 405x4 (to much at 405. went for 5 or 6 but form was sloppy at 4)
hs shrugs 90x10 180x10 270x10
15min step mill intervals 2-1

done for the day. not my regular gym today so no hand bike warmup. no ac in that gym so i really didnt need to much of a warmup. really good session overall and was able to move some pretty good weight. pump was good even though i was sweating bullets. i wanted to pull more today but damn if the bands didnt kick me in the nuts. 405 felt like 800. i also had the treat of my nialor flush kicking in big time head to toe when i first started training and it lasted until i got to rack pulls. that was an awesomely uncomfortable experience. funny thing is i didnt get any flushing at all last night at bed time. i think the product is just messing with me keeping me on my toes. i cant wait to see what it does to my lipid profile.


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

Pec minor dips! [emoji736]


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they look stupid and like you really arent doing anything but they are def no joke. i always get a chuckle out of assuming people are thinking i am half assing my dips. joke is on them haha

[Pushtoday]

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

Pec minor dips! [emoji736]


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[guns01]

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

Still kicking ass. God job brother

Sent from my SM-S975L using Tapatalk

thanks man. trying to keep up with the grind

[thudgens96]

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

today

chest/delts/tri/cardio

handbike warmup
hs incline press 55x10 70x10 90x8 115x8 135x8
incline db press 2sec stretch 50x10 65x10 75x10 85x10
pec minor dip x12/4
pro incline db fly 25x10 30x10 35x10 40x10
db lats 20x15 30x15 25x15/2
reverse peck deck fly 60x30 75x25 90x20 105x15
ind handle reverse press down 80x15 90x15 100x15 110x15
one arm press down 35x10 45x10 55x10 70x10
15 min step mill intervals 2-1

done for the day. pretty good and heavy session today. shoulders arent really feeling great and healthy. so that was holding me back a smidge to start off with. they were actually pretty tender yesterday for some reason. maybe i am sleeping funky on them or something like that. they def feel pretty beat up though. my extra bad one is pulling pretty good into the pec again. so lots of fascia blasting and other recovery crap on that puppy. also got my full 1500mg dose of nialor in yesterday as planned. it's kind of funny how it works. no flushing with the first dose until right after i trained. not to crazy. then no flushing at all with my second one but the final one kicked in about 20 mins or so after i got into bed. nothing like pins and needles alongside of sun burn while trying to go to sleep. it didnt last to long nor was it all that bad. hopefully i get adjusted pretty soon. full dose again today as well.


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

Still kicking ass. God job brother

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[guns01]

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

today

chest/delts/tri/cardio

handbike warmup
hs incline press 55x10 70x10 90x8 115x8 135x8
incline db press 2sec stretch 50x10 65x10 75x10 85x10
pec minor dip x12/4
pro incline db fly 25x10 30x10 35x10 40x10
db lats 20x15 30x15 25x15/2
reverse peck deck fly 60x30 75x25 90x20 105x15
ind handle reverse press down 80x15 90x15 100x15 110x15
one arm press down 35x10 45x10 55x10 70x10
15 min step mill intervals 2-1

done for the day. pretty good and heavy session today. shoulders arent really feeling great and healthy. so that was holding me back a smidge to start off with. they were actually pretty tender yesterday for some reason. maybe i am sleeping funky on them or something like that. they def feel pretty beat up though. my extra bad one is pulling pretty good into the pec again. so lots of fascia blasting and other recovery crap on that puppy. also got my full 1500mg dose of nialor in yesterday as planned. it's kind of funny how it works. no flushing with the first dose until right after i trained. not to crazy. then no flushing at all with my second one but the final one kicked in about 20 mins or so after i got into bed. nothing like pins and needles alongside of sun burn while trying to go to sleep. it didnt last to long nor was it all that bad. hopefully i get adjusted pretty soon. full dose again today as well.


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

Damn 4lb burger! [emoji488]
Plus brownies and ice cream.
I would be ruined for a day or two. [emoji6]


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we dont do them to often but when we do we go all out. the actual burger has ground up bacon sausage and cheese in the inside. then of course bacon and cheese on top. they are stupid massive and not to many people can finish them, but we can haha.
now this week i am fighting to balance my weight back out because i shot up 4lbs over the weekend. it was worth it though

[Pushtoday]

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

Damn 4lb burger! [emoji488]
Plus brownies and ice cream.
I would be ruined for a day or two. [emoji6]


Sent from my iPhone using Tapatalk

[guns01]

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

today

legs/cardio

stationary bike warmup
lying leg curls w/chains 25x10 45x10 70(1)x10 70(2)x10 70(3)x10 ds70(4)x10ds 70(3)x10ds 70(2)x10ds 70(1)x10ds 70x10
leg extensions w/chains 45x10 70x10 90(1)x10 90(2)x10 90(3)x10 ds90(4)x10ds 90x(3)x10ds 90(2)x10ds 90(1)x10
belt squat x10 90x8 180x8 270x8 360x8 450x8 540x8
chambered spider bar x8 185x8 265x8
prowler push ss 180x40ss 270x40ss 360x40ss 400x40ss
prowler banded drags ss 180x40 ss270x40 ss360x40 ss400x40

done for the day. went to the great indoor facility that's super equipped again today. great session with a super nasty pump from the get go. moved some really really good weight around and everything felt good and smooth. no issues at all to note. i did cut the spider bar squats a little bit short because of time and they were a bit heavier than i wanted to go after hitting belt squats. that bar is crazy to use after being super fatigued and no point in getting hurt. i made up for it on the prowler work though. i have also moved up to full daily dose of nialor today. flushing isnt bad at all and hopefully the last 500 for the day wont put me over the edge.

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