Follow Along G's Run to the NA's

[guns01]

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

[guns01]

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

yesterday

am cardio/pm chest/tri

am session
35 incline treadmill

later in the day
calves/chest/tri

seated calf raise 70x8 105x8 140x8/3
hand bike warmup
db hex press 25x10 35x10 45x8 55x8/4
incline bb press 135x6 185x6 205x6 225x6/4 (these were done with a 2sec pause at the bottom)
dips ss x8/4ss
stretch push ups ss ss x10/4
ind handle tri push downs 120x12/8 (30sec rest)

done for the day. going to be adding in a session or 2 of am fasted cardio for a little bit on my longer days in the gym. not to really get into shape but more so to save time and not take so long in the gym with the added cardio time. pretty good day in today but pec is still not 100% and is still tightening up a bit on me. so i am still not pushing it. still getting pretty good session in either way with a good pump, just not moving no where near the weight i normally do.

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

My leg session looks like your warm up!! Guess it’s all relative. [emoji1320]


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i would say relative because i out weigh you by about 120-130lbs right now. def makes the weight move much better but cardio not so much carrying it around

[Pushtoday]

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

My leg session looks like your warm up!! Guess it’s all relative. [emoji1320]


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[thudgens96]

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

yesterday

legs

stationary bike warmup
roller work
dbl leg glute bridge w/iso x10(10s)/4
seated leg curls 90x12 105x12 120x12 135x12 150x12 165x12 180x12 195x12
lying leg curls 60x10 70x10 80x10 80x20(all reps were forced negs)
ssb squats 75x8 165x8 215x8 255x8 305x8 345x8
hack w/drop set of death 180x8 270x8 360x8 450x8 ds540x8(10s)ds 450x8(10s)ds 360x8(10s)ds 270x8(10s)

done for the day. went in with some nasty cold achy knees. so def not my best session but still got a great pump and a pretty good session in. weather turned from 80s to cold as fuck, so i am paying for it. not really pain but the dull achy pain in the ass hard to get warm and going feel. pretty good day in though nonetheless.


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

Funny how things change with age I've always worked outside. So winter was my favorite time. Cause you could always work harder to stay warm. Now no matter how hard I work I can't get warmed up.

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[guns01]

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

yesterday

legs

stationary bike warmup
roller work
dbl leg glute bridge w/iso x10(10s)/4
seated leg curls 90x12 105x12 120x12 135x12 150x12 165x12 180x12 195x12
lying leg curls 60x10 70x10 80x10 80x20(all reps were forced negs)
ssb squats 75x8 165x8 215x8 255x8 305x8 345x8
hack w/drop set of death 180x8 270x8 360x8 450x8 ds540x8(10s)ds 450x8(10s)ds 360x8(10s)ds 270x8(10s)

done for the day. went in with some nasty cold achy knees. so def not my best session but still got a great pump and a pretty good session in. weather turned from 80s to cold as fuck, so i am paying for it. not really pain but the dull achy pain in the ass hard to get warm and going feel. pretty good day in though nonetheless.


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

[BABY1]

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

[guns01]

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

yesterday

back/bis

hand bike warmup
one arm sup pull down 30x8 40x8 50x8 60x8 70x8 80x8
meadows row 25x10 50x10 75x10 100x10 125x10
deads 135x5 185x5 225x5 275x5 315x5 265x5
machine pullovers 120x12 135x12/2
db curls 25x10 30x10/2
db hammers 30x12/3

done for the day. not a bad session at all today. felt good and strong going in and finishing up as well. if i wouldnt have squatted yesterday the deads would have most likely been probably 90lbs or more heavier. i probably could have pushed it a little more but i was getting close to failure so i didnt push with legs again tomorrow. all in all another great day in with no issues at all.

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

Yeah 4 sets of 20 reps...nuff said.


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[guns01]

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

yesterday

abs/legs

standing cable crunches 70x10/4
standing one leg leg curls 10x10 20x10 30x10 35x10 ds35x10(10s)ds 30x10(10s)ds 25x10(10s)
adductors 190x12/4
squats x10 135x8 185x8 225x20/4
lots of serious stretching

done for the day. nasty nasty pump today. the one leg curls were homemade on one of the hammer strength machines. so it wasnt the perfect angle but still hammered the piss out of them either way. squats, not really going to say anything other than almost hitting the puke bucket. i went constant tension on those as well and they were nasty. great 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

[Pushtoday]

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

Some of the best sessions are “just the basics”.


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[guns01]

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

yesterday

calves/delts/cardio

standing calf raise 355x8 390x9/6
reverse peck deck fly 75x30 90x20 105x10 120x10
db lats 25x10 30x10 35x10 40x10
bb front raise 40x12/4
20 min incline treadmill

done for the day. very basic quick and simple shoulder day. great nasty pump for it to be so low and brief on volume and they got a tad bit sore also. so it was def a good session. i needed to do intervals but all the machines were takes so i had to hit the dread mill. got it done 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

[guns01]

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

yesterday

calves/chest/tris

seated calf raise ss 50x10 75x10 100x15/4ss
tibia raise ss ss50x10/4
hand bike warmup
banded hs press 25x8 50x8 75x8 100x8 125x8
incline bb press 135x20 185x20 205x20 225x20 245x4/2 (cut it short because it started to tighten up a little bit)
dips x8/3
incline pro flys 35x10/3
ind handle press downs 100x20 110x20 120x20/2
machine extensions 90x10 100x10/3

done for the day. tested it out a smidge and the pec still isnt ready to rock completely. other than that a pretty good day in the books. great pump and joints actually feel pretty 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

abs/legs

standing cable crunch w/vac 70x10/4
stationary bike warmup
glute bridges w/iso x10(10s)/4
roller work
seated leg curls dead stop 90x10 105x10 120x10 135x10 150x10 165x10 180x10 195x10
lying leg curls 80x10 100x10 120x10 ds140x10ds 120x10ds 100x10
leg press 290x8 380x8 490x8 580x8 600x8 690x8 780x8 870x8 960x8

done for the day. nothing crazy or really fancy today. good solid pump with lower end volume for the rest of the week. i was supposed to squat but my back spasamed up really bad in the shower sunday morning and it is still pretty tender and sore. so i didnt want to push it further and actually hurt it. funny thing is i wasnt doing anything but standing there rinsing off and bam almost hit the floor and it hurt ever since. all good though. good solid day 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 brother.
I love the variety of exercises you do.
And the cheat....well it speaks for itself!


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