Follow Along G's Run to the NA's

[guns01]

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

weds

back/bi/cardio

hand bike warmup
pull ups x10 x10 x8 x8
db rows 40x10 60x10 80x10 100x10 120x10
dual handle cable rows 40x10 50x10 60x10 70x10 80x10
machine pull overs 105x12 120x12 135x12 150x12
wide grip pulldowns machine had no numbers so 4 x8
db hammers 25x8 30x8 35x8 40x8
15 min step mill intervals 2-1

done for the day. most noteworthy thing to note today was that i was actually able to do pull ups with no bicep issues at all. chest is sore as hell to and had a great workout over all.

meal 1
5 whole eggs w/light cheese
2 slices ez toast
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 cup oats

[Pushtoday]

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

Right on guns!



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[thudgens96]

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

today

chest/delts/cardio

hand bike warmup
incline db press (pause) 25x15 45x15 60x8 65x8 70x8 75x8 85x8
incline bb press 135x15/2 185x6 205x6 225x6 245x6 rb added 275x6 315x6
hs decline press 45x12 70x12 90x12/2
peck deck fly 90x12 105x12 120x12 ds135x10ds 120x10ds 105x10(10sec iso)
bent over db lats 25x15/4
machine lats 30x8 40x8/3
15 min step mill intervals 2-1

done for the day. great session in today with no issues at all. i did toss the reverse bands on for my heavy bb work though just to be on the safe side. i could have went 20-30lbs heavier on the dbs also but i was solo and the pause reps are a kick in the nuts. so i just went to where i felt comfortable kicking them up with my shoulder issue. great pump and successful day.

meal 1
5 whole eggs w/light cheese
2 slices ez toast
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 cup oats

Great session brother.

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

chest/delts/cardio

hand bike warmup
incline db press (pause) 25x15 45x15 60x8 65x8 70x8 75x8 85x8
incline bb press 135x15/2 185x6 205x6 225x6 245x6 rb added 275x6 315x6
hs decline press 45x12 70x12 90x12/2
peck deck fly 90x12 105x12 120x12 ds135x10ds 120x10ds 105x10(10sec iso)
bent over db lats 25x15/4
machine lats 30x8 40x8/3
15 min step mill intervals 2-1

done for the day. great session in today with no issues at all. i did toss the reverse bands on for my heavy bb work though just to be on the safe side. i could have went 20-30lbs heavier on the dbs also but i was solo and the pause reps are a kick in the nuts. so i just went to where i felt comfortable kicking them up with my shoulder issue. great pump and successful day.

meal 1
5 whole eggs w/light cheese
2 slices ez toast
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 cup oats

[Love2liftkat]

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

Yes he is!!

[BABY1]

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

Kickin ass as usual. As consistent as the sun coming up. Keep gettin it.

Sent from my SM-S975L using Tapatalk

The most disciplined ever!

[thudgens96]

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

today

legs

stationary bike warmup
roller work
hs seated leg curls 25x20 50x15 75x10 100x10/3 100x8ds 75x10ds 50x10(20sec iso)
adductors 190x10/5
ssb squats x10 155x10 205x10 245x8 295x8 335x8
bulgarian split squats 25x8 45x8 65x8
one leg leg press 180x12/3 (non stop)

done for the day. not a bad session at all today. no issues whatsoever and got a great pump while moving some ok weight around. i did have to wait quite a bit so i was holding back a bit because i kept cooling down. so i didnt want to dick anything up. i also figured that since i was traveling all day sat and in the sun all day sunday that my hydration probably still isnt 100%. still a great session though.


meal 1
5 whole eggs w/light cheese
2 slices ez toast
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 cup oats

Kickin ass as usual. As consistent as the sun coming up. Keep gettin it.

Sent from my SM-S975L using Tapatalk

[Pushtoday]

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

Did I miss this week's cheat meal?
Or did that happen Sat or Sun?
Either way the leg day looks solid to me brother.

[guns01]

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

today

legs

stationary bike warmup
roller work
hs seated leg curls 25x20 50x15 75x10 100x10/3 100x8ds 75x10ds 50x10(20sec iso)
adductors 190x10/5
ssb squats x10 155x10 205x10 245x8 295x8 335x8
bulgarian split squats 25x8 45x8 65x8
one leg leg press 180x12/3 (non stop)

done for the day. not a bad session at all today. no issues whatsoever and got a great pump while moving some ok weight around. i did have to wait quite a bit so i was holding back a bit because i kept cooling down. so i didnt want to dick anything up. i also figured that since i was traveling all day sat and in the sun all day sunday that my hydration probably still isnt 100%. still a great session though.


meal 1
5 whole eggs w/light cheese
2 slices ez toast
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 cup oats

[guns01]

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

Sure glad you got the pec taken care of man. Great work

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idk if it is taken care of per say but it wasnt angry today. so hopefully it has healed up enough to start pushing it a little harder again haha.

[thudgens96]

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

Sure glad you got the pec taken care of man. Great work

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

hand bike warmup
ng machine press 80x8 90x8 100x8 110x8 120x8 130x8 140x8 150x8 160x8
incline db pause press 60x10 65x10 70x10 75x10 (2 sec pause in the stretch)
machine fly 90x15 105x15 120x12/2
reverse peck deck fly 75x20/4
db lats 25x12/5
cage press 95x10 115x10 135x10 95x10
rope press downs 60x15 80x15 90x15 100x15 110x15
db curls 20x10 25x10 30x10
35 min incline treadmill

done for the day. great pump session in today with no issues at all. solid work and peck didnt tighten up at all. so even though it was an easy day that is an accomplishment in itself. actually moved pretty good weight as well. so all in all a successful day. tomorrow is a travel day, so i will be missing the final back session of the week.


meal 1
5 whole eggs w/light cheese
2 slices ez toast
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 cup oats

[guns01]

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

Looks like a successful day.
I've never done Belt squats (doesn't look like fun at all.)
And I had to look up what a magnum squat machine is...

it's a nice one. takes the pressure almost completely off the lower back. same thing as the belt squat except that the belt squat requires a lot more hip drive and balance. love them both though for hammering away

[Pushtoday]

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


Looks like a successful day.
I've never done Belt squats (doesn't look like fun at all.)
And I had to look up what a magnum squat machine is...

[guns01]

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

today

legs

stationary bike warmup
dbl leg glute bridge w/iso x10(10s)/3
hs seated leg curls 25x15 45x15 70x10 90x10 115x8 90x8/2
glute kick backs 30x10 70x10 90x10 110x10
belt squats 90x15 180x10 270x8 360x4 (failed) 180x10
magnum squat machine 90x10 180x10 270x10 360x10 450x10 540x6 630x6 ds ds720x6ds 540x8ds 270x10ds 180x15ds 150x15
one leg leg extensions 20x15 30x15 40x15 (didnt feel good on knees at all)
banded stiff leg deads (heavy band) x8 95x8 145x8/2

done for the day. made the trip to a different gym again today for leg thrashing. belt squats felt like ass and didnt go very well at all. i may not have been warmed up enough or was moving to fast. either way, not good on the strength on those. i did feel really good when i got over on the squat machine. moved some really good weight on there. so all in all a good workout with no issues at all. got a great pump but missed my adductor movement because the machine was down. going to suck doing them next time because they are going to get nasty sore.

meal 1
5 whole eggs w/light cheese
2 slices ez toast
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 cup oats