Follow Along G's Run to the NA's

[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

[guns01]

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

today

chest/delts/tris/cardio

hand bike warmup
incline bb press muscle rounds 155x10/2 185x10 205x10 225x4/6 (10sec between sets)
db hex press fly combo 30x8 45x8/3 (heavy)
stretch push ups x27 x21 x17 x16
reverse pec deck fly 60x30/2 60x100 (had 3 slight pauses to hit 100)
db lat swings ss 50x20/4ss
db lats ss ss25x10/4
spider walks x3/3
ind handle press downs 80x15 100x15 110x15 120x15 130x15
overhead cable extensions 100x12 120x12 140x12 160x12
15 min step mill intervals 2-1

done for the day. great session today. smooth sailing all day long and felt great with a good pump. tempo was nice and quick also. i already posted above but being on the cpap machine last night made a world of difference on how i felt today. could be placebo or nothing at all but i did feel really good.

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

What’s the sleep study all about?


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well i already have issues sleeping due to nerve pain and stuff going on in my arm and shoulder. my wife told the doc that i stop breathing when i am sleeping and the pauses are quite long and frequent. so they made me do the sleep study. i actually just got back this am. so i got about 20 mins of sleep and the tech came in and woke me up. she says "holy fuck you have severe sleep apnea and we have to put you on a machine right now" so i got additional wires and hoses hooked up on me and out i went. i will get the full reading and probably my own machine begining of next month.
so the cool thing is, it is supposed to improve performance, hormone levels, bp and other health factors when corrected. the bad thing is it can kill you if left untreated. doc said both my weight neck size which was like 23 or 24in and snoring is what causes it. the study itself is a huge pain in the ass. they cover you in wires and probes
i also feel pretty damn good today after being on the machine all night

[Pushtoday]

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

What’s the sleep study all about?


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[guns01]

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

today

legs/cardio

stationary bike warmup
rumble roller work
one leg lying leg curls 15x15 20x15 30x15 40x15 50x15 cs 50x15cs 50x10cs 50x5cs 50x5
db dead stop stiff leg 60x8 70x8 85x8
bulgarian split squats 25x12 40x12 65x12 85x12
hacks 1.5 50x8 100x8 150x8 200x8
glute/ham hypers x10/3
15 min step mill intervals 2-1

done for the day. not a bad session at all today. got the blood flowing pretty good and nothing fancy or crazy. and nothing actually hurts to bad. knees are a little tight but nothing to bad. we will see how busted up i am tomorrow. got a sleep study tonight, so i probably wont sleep for shit.

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/cardio

handbike warmup
activation exercises 2 rounds
db rows same leg forward 60x8 80x8 100x8 120x8 130x8
one arm cable rows 40x10 50x10 60x10 70x10
t bar rows 45x8 90x8 135x8 ds180x8ds 135x8ds 90x8ds 45x8
db pullovers 40x10 50x10 60x10
wide grip stretch pulldowns 100x10 120x10 140x10
hs shrugs 90x10 180x10 270x10
db hammers 25x10 30x10 35x10 40x10
incline db concentration curls 15x10 20x10/3
15 min step mill intervals 2-1

done for the day. pretty good session in today. moved some pretty good weight and got one hell of a nasty pump. i went solo so i think i went a little to quick at times and paused a little to long at others. training to pace it solo is such a pain in the ass. still got in a really good one though and actually even the heavy stuff felt good and not so heavy. good 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

[guns01]

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

Geez, another high volume day.
And pretty heavy as well. [emoji1306]
How long was this session?



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took about an hour and some change. more like an hour and 15 but it takes me about 5 or 10 mins to stop sweating after intervals before i leave. so i sit on the stairs before going to my ride. so after the pause still under an hour and a half

[Pushtoday]

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

Geez, another high volume day.
And pretty heavy as well. [emoji1306]
How long was this session?



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[guns01]

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

today

chest/delts/tri/cardio

hand bike warmup
machine press 80x8 90x8 100x8 120x8 140x8 160x8 180x8 200x8 220x8
incline press 135x8 185x8 205x8 225x8 added reverse band 275x8 315x8 365x8 ds365x8ds 315x8ds 275x8ds drop band 225x8ds 135x8
db floor press 50x10/4
incline pro fly 25x10/4
reverse pec deck fly w/iso 75x15 90x15 105x15(to heavy) 90x15
db lats 25x20/4
dual rope press downs 70x15 80x15 90x15 100x15
one arm overhead db extensions 30x10/4
15 min step mill intervals 2-1

done for the day. great pretty heavy one in today. surprising no pec tie in issues or tightness at all, so i pushed it a little but i did put the reverse band stuff in to over load the mid to top point of the inclines. hopefully now i can start to lower the band tension and start super heavy work again. i was actually happy with how fast the bar moved at 225. so i will say a damn 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

[guns01]

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

I wish I could imagine it. My hat is off to you brother I was 215 once with a 31 in waist. It's 29 now. Anyway at 215 I was miserable it was new and came on to fast.

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i made the climb up from the mid 230s 1-3lbs a week all the way up there. now we ease it back down until the next push haha

[thudgens96]

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

imagine it at 293 in a hoodie. hell i am only 270 now and it is just as bad haha

I wish I could imagine it. My hat is off to you brother I was 215 once with a 31 in waist. It's 29 now. Anyway at 215 I was miserable it was new and came on to fast.

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[guns01]

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

I feel ya brother the amount I sweat is truly embarrassing. And I 100% know it's a weight thing. Cause it's not bad as long as I stay below 185 lbs. But it's insane it's like there is a switch. 185 up I'm like a faucet. It blows when the goal is 195.

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imagine it at 293 in a hoodie. hell i am only 270 now and it is just as bad haha