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

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]


Sent from my iPhone using Tapatalk

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

[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!


Sent from my iPhone using Tapatalk

[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