Follow Along G's Run to the NA's

[guns01]

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

yesterday

back/bi

handbike warmup
activation exercises 2 rounds
hs iso row low ng 45x8 90x8 135x8 180x8 225x8
chest supp ng over stretch rows 120x12 135x12 150x12 165x12
pull downs over stretch 100x10 120x10 140x10 160x10
pro grip low row with over stretch no clue on the weight but went heavy for 4 sets of 12
rope cable pull overs 80x10 100x10 120x10 140x10
cable curls 30x15 40x15 50x15 60x15 70x15 80x15 90x15
db cross body hammers 25x8 30x8 35x8 40x8
hs single arm preachers 35x15/4 (lost some reps here and there so they turned into forced reps)

done for the day. lots of over stretch work today to let blood in and open everything up. actually went pretty heavy gut it still wasnt to awful bad. everything was feeling really good and even though the gym was slammed up i was able to get it done pretty quick. i only had to wait for one thing. so my day and weekend wasnt ruined on that front. we grilled yesterday for my cheat with my strongman buddy. so we made our epic 4lb cheese stuffed bacon/sausage loaded burgers. so my cals were up about an additional 3k +. all in all a great day in the books.


meal 1
5 whole eggs w/light cheese
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
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
monster dbl cheese burgers w/bacon and stupid amounts of cheese
brownies w/ vanilla ice cream

[guns01]

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

Fast paced is sometimes a better workout then we anticipate it will be!

that is as long as you have good cardio haha. lucky for me i have been killing the cardio to carry my big ass around and get more healthy

[BABY1]

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

Fast paced is sometimes a better workout then we anticipate it will be!

[guns01]

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

yesterday

chest/delts/tri/cardio

hand bike warmup
hs incline press 55x12 70x12 90x12 115x12
machine press (2sec contraction) 80x8 90x8 100x8 120x8 140x8 150x8 160x8
machine fly ss 90x15ss 105x15ss 120x15ss 135x15ss
reverse peck deck fly ss ss90x15 ss105x15 ss120x15 ss105x15
cable lats 20x15 25x15 30x15 35x15
machine press 80x12 100x12 110x12 120x12
rope press downs 80x15 90x15 100x15 110x15
one arm overhead db exten 25x10 30x10/4
reverse grip press downs 100x10 110x10 120x10 140x10
15 min step mill intervals 2-1

done for the day. today was setup to be a super fast paced day. so we literally went back to back with only enough time for my partner to go. so the weights were not crazy and nothing really went to failure. pump after about 2 or 3 sets was on the verge of unbearable. great day in the books and the gym was actually empty so it took very little time to get it all in and done.

meal 1
5 whole eggs w/light cheese
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
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

That’s really cool that you all train together and at different places to switch it up too!!

it is pretty cool. the trade off is the sched change to do so haha. i am a creature of habit and try to keep my meals on an exact time line as much as possible and i like to eat them fresh. we do try to do it at least a couple times a month

[Love2liftkat]

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

we love that facility but it is much further away than our usual gym. our main gym is only a few blocks away from home. all the other ones are between 15-30 minutes away. so we will roll to the other ones every now and then for a specific machine or a little change up. my youngest is only 12 and he can use all the other facilities so we take him with us. cool thing is some have a ton of great back machines while others are more leg equipment focused. the one we went to yesterday has a strip of turf about 75 yards long down the center of the gym. so prowler work is actually air conditioned and more fun.

That’s really cool that you all train together and at different places to switch it up too!!

[Pushtoday]

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

I love that: hobbled out = great day!


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[guns01]

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

today

legs/cardio

stationary bike warmup
rumble roller work
lying leg curls (activation) 60x20/2
db lying leg curls 30x10/4
ghr x10/4
frog squats on hack 3 sec neg x12 50x12 90x12 180x12 270x12
one leg leg press on machine 215x10 235x10
occluded leg extension x15/2 start occ x15/5 (30sec between sets)
15 min step mill intervals 2-1

done for the day. another behind the 8 ball sched today. so super fast paced but damn good session. no crazy weight moving around or anything like that but focus and great contractions across the board. i even eeked out cardio at the end. so to say i hobbled out would be an understatement. my legs were absolutely jello. great day in the books.

meal 1
5 whole eggs w/light cheese
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
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

Brother, when you shrug....is it straight up and hold. Or is there any movement backwards?

no rotation or movement at all, it is horrible for the rotators doing that. i tuck the chin or go neutral chin and go straight up and down. i have had issues with the right trap/neck for a while now. i need to have my pt work on it next time i go in. funny it doesnt always tweak but when it does, it is a huge pain in the ass. it is good today so i didnt get it to bad yesterday.

[Pushtoday]

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

Brother, when you shrug....is it straight up and hold. Or is there any movement backwards?

[guns01]

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

today

back/cardio

hand bike warmup
activation exercises 2 rounds
one arm sup grip pull downs 35x10 45x10 50x10 60x10/2 (2sec contractions)
t bar rows 45x8 90x8 135x8 180x8 ds180x8ds 135x8ds 90x8ds 45x8
rack pulls 135x8 185x8 225x8 275x8 315x8 405x8
med grip low row 100x10 120x10 140x10 160x10
stretchers 85x12 100x12/3
db shrugs 2sec contractions 65x10 75x10 85x10 95x10 (neck didnt like the last set)
15 min step mill intervals 2-1

done for the day. pretty good and heavy day today with a good pace. no issues with lower back pump at all today so it was smooth sailing for the most part. i did get a little issue going on with the bad bicep but nothing crazy. it just tightened up a little bit. so overall a really good day with a good pump, so i would say it was successful across the board.


meal 1
5 whole eggs w/light cheese
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
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

chest/delts/cardio

hand bike warmup
banded db press 25x10 40x10 55x10 65x10 70x10 75x10
machine press 80x6 90x6 100x6 120x6 140x6 160x6 180x6 200x6 (2sec lock out contractions)
incline bb press 155x8 185x8 205x8 225x8
reverse pec deck fly 75x8 90x8/7 (went back to back with the mrs on these. only resting enough for her to go)
db lats (same as about) 25x8/8
15 min step mill intervals 2-1

done for the day. dicked up sched for the day. had an eye doc appt again with a full exam and they are def not punctual nor do the move very fast. so that threw off our morning session completely and put us in way later than usual. i actually did get in a really good session today. not the strongest by any means but everything felt really good and we seriously pushed the pace. so the pump was painful but productive. i did have some gut issues this am that i dont know where it came from. so i got to iron that out on what happened.


meal 1
5 whole eggs w/light cheese
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
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

[BABY1]

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

Waking up the sleepy parts, guns! Always good stuff in here

[guns01]

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

Looks like a fun day trying new things!!

we love that facility but it is much further away than our usual gym. our main gym is only a few blocks away from home. all the other ones are between 15-30 minutes away. so we will roll to the other ones every now and then for a specific machine or a little change up. my youngest is only 12 and he can use all the other facilities so we take him with us. cool thing is some have a ton of great back machines while others are more leg equipment focused. the one we went to yesterday has a strip of turf about 75 yards long down the center of the gym. so prowler work is actually air conditioned and more fun.

[Pushtoday]

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

That sounds like a good time. [emoji106]


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