Follow Along G's Run to the NA's

[thudgens96]

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

yesterday

legs/cardio

stationary bike warmup
roller work
dbl leg glute bridge w/iso x10(10s)/4
lying leg curls 70x8 80x8 90x8 110x8 130x8 ds140x8ds 120x8ds 100x8(30s)
leg press sweep focus 90x10 180x10 270x10 360x10 450x10 540x10 strong stance 630x10 720x10 810x10 ds900x10ds 810x10ds 720x10ds 630x10ds 540x10
rb hacks 270x8 360x8 ds450x8ds 360x8 (second set on drop was done with a 4-5s neg)
35 min step mill

done for the day. been slacking on log updates but i have been training. i have been busy as all hell but i have got every day in this week. yesterday wasnt the best in the books. my knees were not cooperating with me at all and i was supposed to squat and decided to drop it instead of hurting something. damn weather keeps going from hot to cold and all the systems coming in is royally fucking my shit up. even my elbows are killing and they never hurt consistently. i hate seasonal change. been a good week so far over all though not the best but good.


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

At least you have been getting the work in. Everything going great here growing people making comments and I run out of bp meds. Which shouldn't have been a big deal. Through life and some mistakes communications between me and the dr and nurses. Bottom number most of the week has been right around 100 talk about some headaches. Meds back in the line up and the right ones after the misscommmunication. Feeling lots better. Docs like man doing all your doing you can't run out of meds. Said I need to keep in touch with him better awesome dr. I'm now texting him my bp morning and night and once a week at 3 am. Back to the grind.

Sent from my SM-S975L using Tapatalk

[guns01]

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

yesterday

legs/cardio

stationary bike warmup
roller work
dbl leg glute bridge w/iso x10(10s)/4
lying leg curls 70x8 80x8 90x8 110x8 130x8 ds140x8ds 120x8ds 100x8(30s)
leg press sweep focus 90x10 180x10 270x10 360x10 450x10 540x10 strong stance 630x10 720x10 810x10 ds900x10ds 810x10ds 720x10ds 630x10ds 540x10
rb hacks 270x8 360x8 ds450x8ds 360x8 (second set on drop was done with a 4-5s neg)
35 min step mill

done for the day. been slacking on log updates but i have been training. i have been busy as all hell but i have got every day in this week. yesterday wasnt the best in the books. my knees were not cooperating with me at all and i was supposed to squat and decided to drop it instead of hurting something. damn weather keeps going from hot to cold and all the systems coming in is royally fucking my shit up. even my elbows are killing and they never hurt consistently. i hate seasonal change. been a good week so far over all though not the best but good.


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

chest/back/tri/bi

hand bike warmup
db lat/db front raise 15x15/2 (shoulder warmup)
machine press 80x8 90x8 100x8 120x8 140x8 160x8 180x8
incline db press 75x8/3
dips x10/3
ind hand cable press downs 120x15 130x15 140x15
v bar pull downs 100x10/3
wide grip pull downs 100x8/3
machine pullovers 135x10/3
db preacher curls 30x8/3
db cross body hammers 30x10/3

done for the day. high volume high freq mixing it up a bit. so these workouts are going to be both pretty long and pretty interesting. good session in yesterday with no issues really. pec felt pretty good but have to leave reps in the tanks and not get to crazy for the frequency. this should be a nice shock to the body though.

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

[thudgens96]

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

yesterday

legs

stationary bike warmup
glute kickbacks 80x10 90x10 100x10 110x10
bb lunges stepping back 60x10/4
pause squats x10 135x10 185x8 225x8/3 (2sec pause)

done for the day. this is the final day in my leg block, so now we will be switching to back for a while. nice brutal short session today. no issues at all and actually felt really good. it was hot as hell in the gym today but no cramping haha. and it is cheat day so it was def a good day.


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
cheat
stromboli w/meat sauce
2 caramel cookies
1 piece resse's pb pie

Strombolie mmm I like strombolie like homer likes donuts. Lol

Sent from my SM-S975L using Tapatalk

[guns01]

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

yesterday

legs

stationary bike warmup
glute kickbacks 80x10 90x10 100x10 110x10
bb lunges stepping back 60x10/4
pause squats x10 135x10 185x8 225x8/3 (2sec pause)

done for the day. this is the final day in my leg block, so now we will be switching to back for a while. nice brutal short session today. no issues at all and actually felt really good. it was hot as hell in the gym today but no cramping haha. and it is cheat day so it was def a good day.


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
cheat
stromboli w/meat sauce
2 caramel cookies
1 piece resse's pb pie

[guns01]

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

yesterday

back/bi/cardio

hand bike warmup
rope low rows 40x12 55x12 70x12 85x12 100x12
pro grip machine row 135x8 165x8 195x8 225x8
db pullovers 55x12/4
db rows 100x10 115x10/3
db shrugs 75x25/2
bb curls 40x10 50x10/2
hs preachers 50x12/3
35 min step mill

done for the day. another really good day in with no issues at all. got it all knocked out in under 2 hours and stayed on sched for the day. now i did have a little pull on the bicep with the db rows so i went easy. not bad at all and i adjusted my pull motion from there. also having a little cramping issues with legs after cardio haha.



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

The session looks tough enough and THEN 35 mins on the stepmill....no thank you. [emoji6]


Sent from my iPhone using Tapatalk

it was not fun haha, still was able to get it all done and out in less than 2 hours. my calves and legs were trying to cramp up on me big time for a few hours after though. that's always the most fun part

[Pushtoday]

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

The session looks tough enough and THEN 35 mins on the stepmill....no thank you. [emoji6]


Sent from my iPhone using Tapatalk

[guns01]

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

yesterday

legs/cardio

stationary bike warmup
dbl leg glute bridge w/iso x10(10s)/4
lying leg curls 60x10 70x10 80x10 90x10 100x10 120x40 (did these in cluster sets until i hit 40. so when form was lost i took 15 sec and then went again etc...)
banded (ob) stiff leg deads x8 95x9 145x8 195x8/3
adductors 190x15/4
35 min step mill

done for the day. smoked the hams today and then tossed on some steps to finish them off. the cluster set on the leg curls was pretty brutal. by the end i was only getting 3 or 4 reps. i also adjusted the pad down lower on my legs to change the angle a bit and hit them different. so all in all a good day in the books with no real issues to speak of.


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

What were the elliptical intervals? Couple mins on, a minute off, or is low intensity then ramped up for a minute or two?


Sent from my iPhone using Tapatalk

i put it on the option on the machine. it changed the angle and difficulty level every minute or so. if i do them on a step mill i just crank up the speed for one minute but this time i let that machine do it for me

[Pushtoday]

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

What were the elliptical intervals? Couple mins on, a minute off, or is low intensity then ramped up for a minute or two?


Sent from my iPhone using Tapatalk

[guns01]

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

yesterday

delts/cardio

hand bike warmup
GIANT SETS
rear delt swings gs 40x20/4gs
db lats gs 25x10/4gs
db front raise gs gs10x10/4gs
seated db press gs gs40x8/4
25 min elliptical intervals
10 min incline treadmill

done for the day. quick nasty pump session today. the mrs had to work early in the am so we went in a little latter than usual but it was a perfect workout for that. no issues at all and nothing anywhere near failure.


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

[Pushtoday]

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

Damn brother, I knew from reading the session and seeing the weight that you’re still being bothered by the injury. That sucks.
But pump was good and you didn’t injure it worse, that’s a small victory?!


Sent from my iPhone using Tapatalk

[guns01]

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

yesterday

calves/chest/tri

seated calf raise 50x120 75x10 100x25/4
hand bike warmup
db press 25x20 40x20 50x15 60x15 70x12
bench press 185x5 205x5/4
dips ss x8/4ss
pro db fly ss ss30x10/4
ind handle pressdowns 120x10/10 (30sec rest)

done for the day. after a great day yesterday not so much happening today. chest and delt tie in is still tightening up quite a bit and not ready to be pushed. doesnt really hurt per say but i can feel it is not ready to move up in weight. so everything i did was extra conservative. still got a really good pump going but still sucks ass either way.


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

[Pushtoday]

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

Dammit man!
That’s some serious leg work.


Sent from my iPhone using Tapatalk