Follow Along G's Run to the NA's

[Pushtoday]

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

Do you think the pec will eventually work itself out as long as you dont over stretch it? If you just work on lengthening it over time?


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[guns01]

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

today

chest/delts/tris/cardio

hand bike warmup
ng machine press 80x10 90x10 100x10 110x10 120x10 130x10 140x10
pec minor dips x12/4
decline db press 35x10 45x10 55x10 65x10
cable cross overs x15/4
band pull aparts x20/4
db 6 ways 10x10/3
35 min incline treadmill

done for the day. a little bit of pec pain today. got a little tight and pulled a smidge. nothing crazy or serious it just didnt like the extra stretch on the declines or the cross overs. other than that it felt pretty good and i was able to get a good pump and still finish the workout. i dont think there is a tear or any issues in there. i think it just tightens up when it gets stretched to much. all in all a good day with almost no issues haha.


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


You know that's one of the great things about our sport, the different ways we measure success.
It might be hitting a PR, or getting more reps this week with the same weight from last week.
It could be getting a pump so sick that it hurts, etc...etc...

[guns01]

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

today

legs

stationary bike warmup
one leg lying leg curls 20x10 30x8 40x8 50x8 60x8/3
frog squats on hack x15 50x15 90x15 180x15/2
occluded high and wide leg press 180x15 360x15 os 450x20/4 (30 sec between sets leaving wraps on)
adductor ss 190x12/4ss
abductor ss ss100x12/4
hs seated leg curls 50x15 75x15/3

done for the day. supposed to hit cardio today but instead we went in and reset the church back up for 2 hours and change. so moving about 1k chairs and tables i would say i got a pretty good amount of cardio in and i was wasted tired after. still got in and got a really good leg pump session in. no crazy heavy weights or anything like that but got a damn good painful pump going. so a good successful day in.

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

today

back/cardio

hand bike warmup
one arm machine row 80x8 100x8 120x8 140x8 160x8 180x8
dead stop t bar row 45x8 70x8 90x8 135x8
wide grip stretch pull downs 85x10 100x10 120x10 140x10
horizontal shrugs 120x12/5
35 min incline tread mill

done for the day. well i forgot to do my activation exercises today like a moron. i still got a really good nasty pump going anyway. i still like to get the blood in there before firing up with those movements though. i just got a head of myself today. really good session today with no notable issues at all. i am actually pretty sore from the last 2 days surprisingly. i guess i wasnt completely filled back up like i thought i was. awesome 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

[guns01]

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

today

chest/delts/cardio

hand bike warmup
machine press 80x10 100x10 120x10 140x8 160x8 180x8 200x8 220x8
rb incline bb press 135x10 185x10/2 added rb 225x6 275x6 315x6 365x6 ds315x6ds 225x6ds(dropped bands) 225x6ds 135x6
banded incline db press 60x10/4
incline pro fly 25x10/3
ladder push ups x27 x19 x11
db lats 25x12 30x10 35x8 ds40x8ds 35x6ds 25x6
cable rear lats 20x25(10p) 20x20(10p) 20x15(10p) 20x10(10p)
slide the rack press 95x10 115x10/2
15 min step mill intervals 2-1

done for the day. great strong session today. i did have to push the pace a tad bit faster because i was stuck in the eye doc office for almost 2 hours. so that put a little kink in the sched for the day. either way i still got everything in and moved some good weight around. no peck issues today either so it was a good day. an awesome successful day in the books

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

Even after training you still had some extra work to do. [emoji106]


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yessir and moving and stacking hundreds of chairs is brutal. even on a regular day much less leg or back day haha

[Pushtoday]

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

Even after training you still had some extra work to do. [emoji106]


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[guns01]

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

today

legs

stationary kike warmup
roller work
hs seated leg curl w/partials 25x10 50x10 70x10 95x10(10p)10p) 70x10(10p)(10p)/3
hacks 90x10 180x10 270x10 360x10
sissy squat ss x10/4ss
leg extensions ss ss120x10/4

done for the day. got a really good day in today. no issues at all moved some ok weight around and got a really good pump going. could have been a nice longer more volume day but since it was slammed for some reason we had to cut it a little shorter than i would have liked. we got all that we needed done but i probably could have hit a few more sets. either way a good day in and feeling good. i did have to go help the mrs post workout break down the church for an event. so stacking and moving chairs was a hell of a cardio and shoulder workout.


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

[BABY1]

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

Dairy to end the day!

[guns01]

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

Cheat meal looks like a winning combination. Especially after some gut fixin. But it’s kinda like just after your car gets some engine work, gotta test it out...[emoji817]


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hell yeah man and you know me. no matter what i am getting in at least one tasty meal in regardless of what my guts say. it wasnt epic but good enough though

[Pushtoday]

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

Cheat meal looks like a winning combination. Especially after some gut fixin. But it’s kinda like just after your car gets some engine work, gotta test it out...[emoji817]


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[guns01]

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

yesterday

back

hand bike warmup
activation exercises 2 rounds
wide grip pull downs 85x10 100x10 120x10 140x10
one arm machine rows 80x10 100x10 120x10 140x10
machine pullovers 90x10 105x10 120x10 120x10
pro grip chest sup rows 105x10 120x10 135x10
low back machine 150x10 195x10/2

done for the day. trained with a couple old training partners yesterday that are getting back into training again. so the easy pump session didnt break them off to bad. actually a really good session. everything pumped up nicely and nothing hurt. so i got the week finished off nicely and water and nutrients are all back in order. i am ready to get fired up for a new 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
cheat
whisky river bbq burger monster size
fries
couple scoops cotton candy ice cream (great idea after a gut procedure this week haha)

[thudgens96]

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

Better ever day. How are you Baby1?

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[BABY1]

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