Follow Along G's Run to the NA's

[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]


Sent from my iPhone using Tapatalk

[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

Sent from my SM-S975L using Tapatalk

[guns01]

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

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

Sent from my SM-S975L using Tapatalk

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

Sent from my SM-S975L using Tapatalk

[guns01]

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

Cobbler mmmmmm

Sent from my SM-S975L using Tapatalk

one of my favorites for sure

[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

Sent from my SM-S975L using Tapatalk

[Pushtoday]

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




Sent from my iPhone using Tapatalk

[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!