Follow Along G's Run to the NA's

[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

[Pushtoday]

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

Don’t know how I missed yesterday’s post, but glad to see you’re back brother.
I just figured you were traveling, and that’s why you were posting. Either way it’s good to hear that the procedure was successful? Now get back to work, you were on a good run of solid, injury free sessions. [emoji16]


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[thudgens96]

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

What's up brother? Still captain of consistency. Hope to be finding my way back. Been in the gym just the rest of the world has been crazy.

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[guns01]

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

today

chest/delts/cardio

hand bike warmup
machine press 80x10 100x10 120x10 140x10 160x10
hs incline press 55x8 70x8 90x8/3
dips x12/3
reverse peck deck fly 70x20/4
db lats 25x10/4
15 min step mill intervals 2-1

done for the day. nice easy pump session today. just like yesterday waking the muscle back up and pushing some stuff around so i dont get crippled next week. actually i felt pretty good and strong today. so i am guessing hydration and stuff is almost completely back into order. ready to get back to crazy


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

legs/cardio

stationary bike warmup
seated leg curls 90x10 105x10 120x10 135x10 150x10
leg extensions 75x10 90x10 105x10 120x10 135x10 150x10
squats x10 135x10 185x8 225x8/3
adductors 190x15/3
waling lunges x10/3
35 min incline treadmill

done for the day. finally back in the gym after a week so i had to do somewhat of a deload workout. i wasnt able to eat good mon through yesterday due to an unplanned medical procedure. so this entire week got jacked from the get go. i guess getting my guts cleaned out kind of rebooted them a little bit. colon and guts are as good as can be. so that's awesome. the process not so much. good day in today though but still a tad dehydrated a tad bit. got the legs woke up and i will finish out the week with all the other major sessions and start fresh next 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