Follow Along G's Run to the NA's

[guns01]

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

yesterday

abs/legs/cardio

standing cable crunches w/vac 70x10/4
hs seated leg curls 25x10 45x10 70x15 90x15/3
frog squats on the hack 90x12 180x12 230x12 270x12
sm lunges 55x10 75x10 95x10 105x10
banded stiff leg deads 135x10 185x10 225x10
15 min step mill intervals 2-1

done for the day. i dont remember my notes from today but it was a pretty good session with no issues at all that i recall.


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

been a productive training week but my modem crashed out on me they other day. hopefully everything is back in good order and working correctly. my whole area was dicked up also and they probably fried mine out fixing the issues. we pay a damn fortune for service and they are slow and suck ass fixing anything at all

[BABY1]

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

good day there, guns

[guns01]

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

today

abs/legs

standing cable crunch w/vac 70x10/4
stationary bike warmup
roller work
lying leg curls 70x8 80x8 90x8 100x8 110x8 120x8 130x8 140x8
adductors 190x10/3 190x18
leg press 3sec negs 90x10 180x10 270x10 380x10 470x10 560x10 640x10 ds730x10ds 640x10ds 560x10ds 470x10ds 360x20
hacks 3 sec neg ss 90x6ss 180x6ss 270x6ss
bulgarian split squats ss ss5x12/3

done for the day. not to great of a session today. upper thigh hip flexor was tight and pulling like hell today on the leg press. so i had to go with a feet together stance to take the pressure off just to be able to do the movement. i still moved ok weight and got a great pump going but it wasnt what i was hoping for. everything else went good with no issues at all. i do get to try out my new shoulder saver pad for chest tomorrow. so hopefully the pec stays good for a nasty session tomorrow.

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

Biscuits and gravy, pancakes, pizza, cobbler. [emoji817]


Sent from my iPhone using Tapatalk

that's a father's day feeding blow out haha

[Pushtoday]

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

Biscuits and gravy, pancakes, pizza, cobbler. [emoji817]


Sent from my iPhone using Tapatalk

[guns01]

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

yesterday

back

hand bike warmup
activation exercise 2 rounds
hs iso row 45x10/2 90x10/2 135x10/2
pull downs 4 sets of 12
seated rows 100x10 120x10 140x10 160x10
cable pull overs 40x10 55x10 70x10/2

done for the day. nothing crazy or fancy just got some blood moving chase the pump and stretch everything out. i do have a jacked up neck going on from sleeping funky. so todays session was a tad bit uncomfortable. i am hoping it clears up before monday because it makes legs super painful as well as back. i had my father's day breakfast and cheat today as opposed to sunday. sunday is an off day therefore the cals are dropped significantly so we opted not to mess with what we do and also not have to fight the droves of people.

meal 1
gravy and biscuits
sausage
3 vanilla spice pancakes
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
4 slice of papa johns pizza
black berry cobbler with vanilla ice cream

[guns01]

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

friday

arms

hand bike warmup
db curls 20x10 25x10 30x10 35x10 40x10
rope press downs no clue what the weights were but i did 6 sets of 12
cable curls same thing 6 sets of 12
assist machine pressdowns 100x10 120x10 140x10 160x10
db hammers 25x12 30x12 35x12 40x12
one arm french press 35x10/4

done for the day. supposed to hammer out cardio today but when i say my legs are sore that is an understatement. they are killed sore. so i dont want to hamper recovery even more and the gym was slammed also. no issues to note today and actually a pretty good session. got a great pump going from the start and actually with the gm being so busy we got it knocked out pretty quick.

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

thursday

legs

stationary bike warmup
roller work
seated leg curls 25x15 45x15 70x15 90x10/3
glute kick back machine 90x10 130x10 160x10 180x10
adductors 100x10/4 (machine was gnarly)
machine squats 90x15 180x10 270x10 360x10 450x10 540x6 640x6 ds730x6ds 640x8ds 540x10ds 450x15ds 360x15ds 270x20
banded belt squats 90x8 180x8 270x8 ds270x8ds 180x10ds 90x15

done for the day. took the little one with us on this day. so it was a pretty slow and long session. still got a nasty pump going and i had the shaky leg syndrom going on by the time we were done. so i can honesty say that i absolutely smoked them. great session and no real issues other than a pretty nasty low back pump.


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

family gym day is the bestest

[guns01]

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

yesterday

back/bis

hand bike warmup
activation exercises 2 rounds
chin ups x10 x10 x9 x8
head on incline dbl db rows 40x10 45x10 55x10/3
t bar rows 45x10 90x10 135x10 180x10 (had a gut mishap before the last set here)
meadows rows 25x8 50x8 75x8 100x8
one arm sup pull downs 40x12 50x12 60x12/2
db hammers 25x15 30x15 35x15 40x15
db curls 25x12/4

done for the day. great session going in and had gut issues going into the t bar rows. all that bent over stuff moved the crap in my stomach around something fierce. so i had to take a pause to run to the bathroom. so obviously a combo of being bent over so much and the docs plan to fix my guts isnt progressing along very well. even though i told the fool it wouldnt work. anyway slight pause then back at it. great pump and got to move some pretty good weight around. all in all a good day in the books. my buddy that said he couldnt be broke dropped out for leg day, so the mrs and i are taking our youngest in. so the session tomorrow will run a tad bit longer but we are going for heavy.


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

Good news, no angry Pec.



Sent from my iPhone using Tapatalk

smooth sailing but sore as hell today from the added increase in weight haha

[Pushtoday]

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

Good news, no angry Pec.



Sent from my iPhone using Tapatalk

[guns01]

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

yesterday

chest/delts

hand bike warmup
incline db press 25x20 40x20 55x15 70x8 85x8 100x8
bench press 1.5s 135x8 185x8 205x8 225x8
db floor press 2sec contraction 50x12/4
machine lats 30x15 35x15 40x15 45x15
db lats 25x10/4
machine rear lats 70x15/4

done for the day. got in a really good session yesterday with zero issues. pec felt really good and didnt tighten up at all and i was able to move up all my movements weight wise. so hopefully we are moving in the right direction and it is completely back healthy. those floor press contractions were brutal squeezing and holding for 2 secs. all in all a great day in and my legs are sore from monday. hopefully they will be healed up by tomorrow.


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

[Love2liftkat]

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

Always fun when you can show up hot heads in training!! No doubt you’ll change his mind in no time! Your training is no joke!!