Follow Along G's Run to the NA's

[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?!


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[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.


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[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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