Follow Along G's Run to the NA's

[thudgens96]

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

today

legs

stationary bike warmup
roller work
dbl leg glute bridges w/iso x10(10s)/4
seated leg curls 90x20 105x20 120x20 135x20 150x20
lying dead stop leg curls 100x8 120x8 140x8
squats x10 135x10 185x10 225x6 275x6 315x6 365x6 405x6 515x6
leg press ds of death 450x30 360x30 270x30

done for the day. hell of a good day in today. everything felt great smooth and was firing on all cylinders for sure. i thought going in it was going to suck ass because i was solo and it was cold and nasty. turned out that everything warmed up good and i moved some really good weight. i could have pushed up over 600 for sets of 6 today but the old power lifter was leaving and i didnt want to hold him up to spot me. so i cut it at just over 500. great day in the books.

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

Yes sir that is a good one.

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[guns01]

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

today

legs

stationary bike warmup
roller work
dbl leg glute bridges w/iso x10(10s)/4
seated leg curls 90x20 105x20 120x20 135x20 150x20
lying dead stop leg curls 100x8 120x8 140x8
squats x10 135x10 185x10 225x6 275x6 315x6 365x6 405x6 515x6
leg press ds of death 450x30 360x30 270x30

done for the day. hell of a good day in today. everything felt great smooth and was firing on all cylinders for sure. i thought going in it was going to suck ass because i was solo and it was cold and nasty. turned out that everything warmed up good and i moved some really good weight. i could have pushed up over 600 for sets of 6 today but the old power lifter was leaving and i didnt want to hold him up to spot me. so i cut it at just over 500. great day in the books.

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

You have the best meal plan!

you notice all the cals and carbs we pulled out? i have dropped 20lbs in 2 weeks

[guns01]

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

Is there any other steady state you like to do? Bike, elliptical?


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bike hell no man. my legs pump up so bad that i can only do 5-10 mins and then they wont bend anymore. it is a great warmup for leg day but that's about as long as i can stand it. i dont have an elliptical in my garage like a i do the dread mill. i may have to get 1-2 sessions in the garage and 1-2 with the elliptical in the gym. only bad thing for me and the elliptical is i try to race the stupid thing and get going to fast haha. the step mill actually doesnt beat me up that bad either, just the stupid treadmill

[BABY1]

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

You have the best meal plan!

[Pushtoday]

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

damn steady state cardio beats me up bad for a few weeks. i can do intervals and everything else with no issues but even at only 275 the treadmill tears me up

Is there any other steady state you like to do? Bike, elliptical?


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[guns01]

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

Ankles, feet, and Achilles pain sounds pretty shitty. (Big man problems)


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damn steady state cardio beats me up bad for a few weeks. i can do intervals and everything else with no issues but even at only 275 the treadmill tears me up

[Pushtoday]

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

Ankles, feet, and Achilles pain sounds pretty shitty. (Big man problems)


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[guns01]

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

yesterday

am cardio
back/bis

am
35 min incline treadmill

hand bike warmup
one arm sup pulldowns 30x10 40x10 50x10 60x10 70x10
one arm machine row 140x8 160x8 180x8 200x8
bb shrugs 185x10 235x10 295x10/2
cable pullovers 120x12 140x12 160x12 180x12
machine sup grip rows 120x15 135x15 150x15
incline bb concentration curls 30x10 50x10/2
db preachers 30x8/3

done for the day. great day and great session. everything ran really smooth and no issues at all. cardio early am sucked ass as always but got it all knocked out and done. my ankles feet and achiles(sp) tendons are angry from all the treadmill pounding where i am so heavy but i am still adjusting. good day in

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

Guess yesterday was destroy hamstring day!


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yessir and try not to cramp and die for the rest of the day haha

[Pushtoday]

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

Guess yesterday was destroy hamstring day!


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[guns01]

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

Very nice brother. Got to love those hammy's.

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got to get them hanging and nasty

[thudgens96]

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

Very nice brother. Got to love those hammy's.

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[guns01]

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

yesterday

legs

stationary bike warmup
lying leg curl ss 60x12ss 70x12ss 80x12ss 90x12ss 100x12ss 110x12ss
stiff leg dead ss ss45x8 ss95x8 ss145x8 ss195x8/3
adductors 190x12/4
sissy squats x10/3

done for the day. good day in today and very brief and quick. drove loads of blood into the hams for sure and loosened everything up nicely. no issues at all today, so i will give it a good day mark.


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

today

calves/delts/cardio

standing calf raise 315x10 390x10/6
hand bike warmup
rear lat db swings ss 40x20/4ss
banded over and backs ss ss x10/4
db lats 25x8 30x8 35x8 40x8
db front raise 20x12/4
35 min incline treadmill

done for the day. nice quick simple season today and i was able to add the long cardio in post training. still only in the gym for about an hour ish. did have a little bit of a shoulder issue going on with my one that is destroyed but it was good by the end of the day. it is actually just getting worse with time so i am just giving it all i can until i am not able anymore. all in all a good one in the books.

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

Pretty sure my knee is the same shape as your shoulder. I hate getting old

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