Follow Along G's Run to the NA's

[guns01]

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

today

abs/legs

standing cable crunches w/vac 70x10/4
stationary bike warmup
roller work
hip mobility
dbl leg glute bridge w/iso x10(10s)/4
lying leg curls 70x10 80x10 90x10 100x10 110x110 120x10 130x10 cluster set 140x10x7x5x4x3x2 (5 breaths between each failure)
adductor 190x10/3 190x16
ssb squats x10 155x10 205x10 245x8 295x9 335x8 rb425x8ds 225x10ds 135x20
TRI SET
prowler drag 180lbs additional resistance 40 yards 3rounds ts
prowler lunges 180lbs additional resistance 10 reps 3 rounds ts
prowler push 180lbs additional resistance 20 yards 3 rounds

done for the day. nasty nasty session today that had me bobbled. we traveled this weekend so i was in a car for about 15 hours total. so to say going in my back and hips were a little beat up would be an under statement. i was able to go pretty heavy and get some pretty good work in but my back and hips were angry the entire time. all in all a good day in though with some good work.


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

It has to feel good to get back to regular weight and volume. [emoji1320]


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absolutely loving it minus the soreness haha

[Pushtoday]

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

It has to feel good to get back to regular weight and volume. [emoji1320]


Sent from my iPhone using Tapatalk

[BABY1]

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

[guns01]

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

yesterday

abs/legs/cardio

machine crunches 80x10/4
stationary bike warmup
banded hs seated leg curls (ob) x10 25x10 35x10 50x10 35x10/2
frog squats on hack x8 50x8 90x8 140x8 180x8
lying db leg curls 35x10/4
hypers w/glute ham focus x15/4
12 min elliptical intervals
12 min elliptical intervals on different machine
12 min incline treadmill

done for the day. nothing silly or crazy today, just a pump session with cardio. i did go in pretty tight and sore but once i got good and warmed up everything felt great and pumped up nicely. i did split the cardio up today on 3 different machines. so not as boring and still got it done. good 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

[guns01]

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

yesterday

back/cardio

hand bike warmup
activation exercise 2 rounds
med grip low rows 100x8 120x8 140x8 160x10 180x10 200x10
banded hs iso row pro grip (ob) x4 45x8 70x8 90x8 115x8
deads ss 135x3 225x3 315x3 315x5/4ss
banded face pulls ss ss x10/4
swiss bar pulldowns medium grip 120x10 140x10/2
20 min elliptical intervals
15 min incline tread mill

done for the day. nasty nasty session yesterday. moved some pretty good weight again today even though the chest/delts are pretty tender. lower back and hip did get a little irritated but more so stiff and achy as opposed to be tight and locked up. other than that legs are still trashed haha all is good.

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

yesterday

calves/chest/delts/cardio

seated calf raise 50x12 75x12 100x12 125x12
hand bike warmup
incline db press 25x20 40x15 55x12 70x10 85x8
incline bb press 155x6 185x6 205x6 225x6 255x6 275x6
machine press 120x12 140x12 160x12 ds180x10 170x10ds 150x8
incline db pro fly 30x8/3
bent db lat swings 50x20/4
cable lat muscle rounds 25x4/6 (back to back nonstop)
35 min incline treadmill

done for the day. pretty good day in today with no bad issues at all. i did cut the db work a little short as well as the bb presses since i had the pt work done over the weekend. cool thing is even though it was already sore it didnt tighten up all crazy and feel like it was about to tear. 275 moved really fast so in my mind i know i could have went up over 315 easy. same thing with the db work. all in all a really good day in the books. also noting that my hams and sweeps are pretty freaking sore also 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

[guns01]

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

Deload is done and now back to regular work?
Can you tell a big difference afterwards, as far as your body goes? What about mentally, is there a noticeable change? Just curious brother, I’m completely intrigued.


Sent from my iPhone using Tapatalk

yep back to the normal grind haha.

as far as the difference after i hate the first week. i get sore as hell after the 2 week break but always come back much stronger and feel better. i usually get more improvements in pump and strength afterwards as well. the only down side is like i said the soreness from only training 3 times per week at about 50 or 60% is a pain. i def can tell a difference in energy coming back as well. if you take pre workouts and other stims you are supposed to cut them out entirely during this time frame as well. gives everything in your body a nice little break

[Pushtoday]

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

Deload is done and now back to regular work?
Can you tell a big difference afterwards, as far as your body goes? What about mentally, is there a noticeable change? Just curious brother, I’m completely intrigued.


Sent from my iPhone using Tapatalk

[guns01]

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

today

abs/legs

standing cable crunches 70x10/4
stationary bike warmup
roller and lacross ball work
dbl leg glute bridge w/iso x10(10s)/4
hip mobility work
lying leg curls 70x10 80x10 90x10 100x12 110x12 120x10 100x10fn(ds) 100x10(1sec contraction)ds 80x10x10p(10s)
adductor 190x10/4
leg press 180x20 360x15 540x12 720x10
belt squat 45x12/4
leg extensions 90x12 105x12 120x12 135x12ds 120x12ds 105x12

done for the day. back to work with the nasty. i am still a little sore and beat up from graston and pt session over the weekend and it is cold and rainy. so to say i am not even remotely close to 100% would be an understatement. sore and bruised with tender joints would be more like it haha. still got some really good work in though and moved some ok weight around. i have changed the pad location on my hamstring work so i will have to build strength back up on that one. got a little bit of food back into the lineup as well.


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

Lots of beans there guns! Cant light a match near you huh? The musical fruit

no gas at all from the black beans.

[BABY1]

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

Lots of beans there guns! Cant light a match near you huh? The musical fruit

[Pushtoday]

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

I gotta remember that one.
But right now I can’t do anything for 5mins straight, except sleep maybe.


Sent from my iPhone using Tapatalk

[guns01]

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

yesterday

chest/delts/cardio

hand bike warmup
hs incline press 35x10 45x10 70x5/5 nub (5reps followed by 15sec rest for 5 mins straight)
machine press 140x5 140x5/5min (same thing here)
reverse peck deck fly 60x10 75x10/4
db lats 25x10/4
35min elliptical

done for the day. tired a modified version of muscle rounds. pretty cool, i may add some of this stuff in in the future.



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

[guns01]

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

yesterday

legs

stationary bike warmup
hip and hip flexor work
lying leg curls 70x10 80x10 90x10 100x10 110x10 120x10/3
adductors 190x10/4
machine leg press 390x20/4
front raise on hip machine 80x10 60x10/3

done for the day. still deloading, so nothing crazy just pump and go. not a bad day in and everything felt good. i am going to start implementing in some mobility work for hips and hip flexors for a while to get everything firing and feeling healthy again.


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