Follow Along G's Run to the NA's

[Pushtoday]

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

That looks like a good day to me. Plenty of volume, touched every angle at least once. It wouldn’t be a normal day for you if something didn’t act up. [emoji6]


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[guns01]

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

yesterday

legs

stationary bike warmup
roller/lacross ball work
dbl banded glute/hip activation 3 rounds
hip activation
lying leg curls 70x8 80x8 90x8 100x8 110x8 130x8 ds 150x8ds 120x8ds 100x8
leg extensions 75x8 90x8 105x8 120x8 135x8 ds150x8ds 120x8 105x8
hacks 90x8 180x8 270x8 360x8 450x8 540x8ds into amrap 270x32
leg press as. 90x6 180x6 270x6 360x6 450x6 540x6 630x6 ds 630x6ds 540x6ds 450x6 360x6ds 270x6 180x6 90x30
waling lunge ss x8/3ss
glute ham hypers ss x15/3

done for the day. not a bad day and not that great of a day. still got some pretty good work in and got a great pump. still having the hip flexor tightening up issue going on and motivation was a little blah today. just an off day. still didnt feel that bad but guts were not happy at all so i think that threw me and my day off.

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

yesterday

back

hand bike warmup
activation exercise 3 rounds
db rows 80x8 100x8 120x8 140x8
incline db rows 35x10 40x10 45x10 50x10
ind handle sup low rows 40x12 50x12 60x12 70x12
machine pullovers 105x10 120x10/3
wide grip pull downs 100x10 120x10 140x8/2

done for the day. good day feeling wise piss poor day gym crowd wise. i literally had to wait for at least 10 mins for every single piece of equipment and i went in super early in the am. well the db rows i blasted through and then the hold up. still continued to get a good pump after each movement but i had to add a couple warmup sets on every movement. still got the work in and done 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
cheat meal
4 slices of meat pizza
bowl of super man ice cream

[Pushtoday]

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

That’s definitely the way to blast arms!!
Painful pump that you know will lead to growth.


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[guns01]

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

yesterday

arms/cardio

hand bike warmup
GIANT SET 1
rope press downs 80x12gs 100x12gs 120x12gs 140x12gs 150x12gs
db hammers 25x12gs 30x12gs/4
db skullies 30x12/4gs
standing ez bar curls gs gs30x12 gs40x12 gs50x12 gs60x12 gs70x12
GIANT SET 2
assist machine press downs 100x15/4gs
hs preacher curls 45x15/4gs
pro db kickbacks gs 15x8/4gs
incline db curls gs gs15/4
35 min incline treadmill

done for the day. fast paced with non stop training haha. giant sets all day. stupid silly painful pump with this one for sure. i like these because it is great way to get a ton of volume in in a very short period of time. plus it is safe because you cant use as heavy of a weight as you can with straight sets. i wasnt pressed for time yesterday either for the first day of this week. this is just what was programmed in for the 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

[guns01]

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

Dammit man, you’re falling apart. [emoji102]
Father Time is probably pissed at you for being so damn healthy/fit, so he just keeps throwing injuries and ailments at you.

On the other hand, you had a smooth leg day! I’ll say again, I like the simpler sessions. (Especially legs)



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man, you arent joking. i let the eye and ear thing go for about 3 or 4 weeks because they normally correct themselves. well it didnt and then i went in. so eye drops they wont to probe my butt lots of blood work having nothing to do with my ear or eye. didnt get any better with drops so they sent me to the eye doc. another huge waste of time for the most part. more eye drops hot compresses and suffering haha. i have an eye situation that my glands are producing more oil than they should and causing major irritation. so i get to deal with that crap forever and it took two weeks and lots of wasted hours that was pointless and a pain in the ass. love it

[Pushtoday]

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

Dammit man, you’re falling apart. [emoji102]
Father Time is probably pissed at you for being so damn healthy/fit, so he just keeps throwing injuries and ailments at you.

On the other hand, you had a smooth leg day! I’ll say again, I like the simpler sessions. (Especially legs)



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[guns01]

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

yesterday

legs/cardio

stationary bike warmup
hs seated leg curls ss 25x10ss 50x10ss 755x10ss 100x10/5ss
high and wide leg press ss ss180x8 ss270x8 ss360x8 ss450x8 ss540x8 ss630x8/3
banded stiff leg deads 85x8 145x8 195x8 245x8
occluded leg extension 105x20x20x15x15 (20sec between each) straight into leg curls
occluded lying leg curls 80x15x15x12x12 (same here)

done for the day. nothing special or crazy today. just pushing some blood around and driving the pace. everything felt really good today with no issues at all. yesterday i did miss my entire session and didnt get to step foot in the gym. i spent 3 unplanned ours in the eye doctor and it messed up my whole setup and timing for the day. i have an eye issue going on that is messing me up pretty good and is perm and never going to go away. nothing major just a huge pain in the ass. 3 hours to figure that crap out. got to go back again next week again too, fml.

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

[guns01]

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

Nice work brother.
That pec just needs to get healed up for good and leave you alone to grow.
[emoji1306]



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i have been having it worked on and it feels good for a week or two then it tightens up on me again. it is seriously pissing me off that it is holding progress back.

[Pushtoday]

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

Nice work brother.
That pec just needs to get healed up for good and leave you alone to grow.
[emoji1306]



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[guns01]

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

today


chest/delts/cardio

hand bike warmup
banded hs chest press x10 25x10 50x10 75x10 95x10
incline bb press 135x15 185x10 205x8 225x8 245x8
bench press 135x5 185x5 205x5 225x5/5 (30sec rest)
machine flys 75x10 90x10 105x10 120x10
machine lats 10x12 15x12 30x12 40x12/3
machine press 100x8 120x8 130x8 ds140x8ds 120x8ds 90x8
rear delt db swings 35x20 40x20/2
25 min incline treadmill

done for the day. crappy crappy day with bad timing nasty weather and a dicked up sched across the board. that and my damn pec tightened up again on me with the incline bb. so to say it was a shitty day would be an understatement. had a follow up doc appt that that threw off my whole routine and eating timing. got another one tomorrow so that will hopefully not dick up tomorrow as well. still got a hell of good pump going though and got it all knocked out.

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

[guns01]

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

Always learning and adapting, that probably helps with longevity, lol.
You’re the man brother.


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Guns, you are the Wizard of weight training!

[ATTACH]76459[/ATTACH]

when you get to my age with the number of years training and wear and tear and injuries from work. you have to get alittle creative and figure out how to read the old beat up body. i am still trucking and kicking ass every day though and i tell myself i am getting better each day.... thanks guys

[BABY1]

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

Guns, you are the Wizard of weight training!

1751576_1.jpg

[Pushtoday]

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

Always learning and adapting, that probably helps with longevity, lol.
You’re the man brother.


Sent from my iPhone using Tapatalk

[guns01]

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

today

legs

stationary bike warmup
roller and lacross ball work
glute bridge w/iso x10(10s)/4
hip mobility work
seated leg curls 90x10 105x10 120x10 135x10(10p) 150x10(10p) 165x10(10p) 180x10(10p) hammie tightened up real bad on that final set. damn near a looking cramp
leg extensions 90x10 105x10 120x8 135x8 150x8 ds165x10ds 135x8(8p)
adductors 190x15/4
squats x10 135x10 185x10 225x8 275x8 315x8rb 405x8rb
hacks squats platz style 50x10 75x10 100x10

done for the day. good but weird day today. i had an issue with the ham on the last set of leg curls. it was trying to cramp the set prior and with the pressure of just sitting on the seat made it try to lock up. it got hasty tight on the final set and if i would have pushed it would have either tore or locked down completely. same thing with the it band on one of the leg extensions sets. tightened up with a cramp but i adjusted leg position and it was fine again. i figured squats were going to be an epic fail since 2 of my first movements were garbage but they went very well. no issues at all squatting. i tossed the light reverse bands on for my last two sets to keep the pressure off my knees and low back at the bottom and smoked them. all in all a good day in with no complaints. probably should have pushed more fluids before hand this am, would be a wise thing to note.

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