Follow Along G's Run to the NA's

[guns01]

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

yesterday

cardio/legs/cardio

25min stepmill lss level 13 (fasted)

seated leg curls 70x20 85x20 100x20 115x20 130x15 145x15 160x10/2 175x9 125x15+15p 30sec iso
leg extensions ss 70x20 85x20 100x20 115x20ss 130x20ss 145x20ss 160x20ss 175x20ss 85x20x20x20ss
adductors ss x20 x20 x20 ss295x20/5
leg press low and wide(3sec negs) 90x10 180x10 270x10 360x10 450x10 540x10 630x10
hacks frog style 90x10 180x10 270x10 360x10
20min stepmill lss level 10

done for the day. yeah shoulder is messed up pretty good. it is stiff and painful today and the whole lat is sore as well. that whole area from the neck issue has completely screwed up that entire side. did my first front delt injection this am with gh and bpc. so we will see how that one goes. also have the dry needling on friday and all the other stuff thursday(which is today). so we are going to hit this fucker with the fire hose. legs went very well and the numbers look lower but i trained at a different gym. so all the machines and stuff are much heavier than my normal spot. well all of them but the adductors. that machine is light as hell. pretty damn good session though and lower back held up nicely. only thing that sucks at this spot is the leg press platform is a little narrow and you pretty much have to put your toes against the plates to get out wide. my other spot you can go crazy wide. i am trying to hammer my outer sweeps as much as i can. it sint going to grow in a def but i dan def get a lot more detail in there. good session across the board.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
100g jasmine rice
2 cups spinach
meal 2
8oz cod
100g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/chest/delt/cardio

25min stepmill lss level 13 (fasted)

flat db press 25x15 40x15 55x8 70x8 80x8/4 (hurt shoulder)
hs incline press 45x10 70x10 80x10 90x10 70x10/2
machine press shut it down because it hurt to bad
machine flys 55x10 70x10 85x10
dante rear delt rows ss 75x10ss 100x10/3ss
db lats ss ss15x10 ss20x10 ss25x10/2
20min stepmill lss level 10

done for the day. finally get back and stuff ironed out and now my freaking shoulder is hurt. to be so far ahead in prep i have had more issues than i have ever had this time around. holy shit i cant buy d damn break. neck is sway sway fixed but back is solid. so doing the last set of db presses i got a sharp pain. no pops pulls or anything like that but just pain. i was like wtf? dropped the weight down about 40% to test it out and hit a few reps and it hurt but not crazy. so i did a rotator cuff test with internal and external rotations and no pain. so not the rotator cuff. it is every bit coming from the front delt and popping like a champ. hs inclines didnt bother it at all but machine presses were brutal, and flys were good as well. so now i have to get this shit healed up quick so i can not loose any training. chrio saw me and did his adjustments and felt around and he says it is still coming from my neck most likely. no clue but it sucks. i also sched up a cryotherapy session along with a hyperberic session. so i am going to be hammering away at all the recovery modalities i can. man this sucks ass.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
100g jasmine rice
2 cups spinach
meal 2
8oz cod
100g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/back/cardio

25min stepmill lss level 13

oa db rows 55x15 75x15 85x8 105x8 115x8 125x8/4
banded chins x15 x15 x20 x6
low rows 50x10/4 (slow negs)
banded db pullovers 50x8/3
20min stepmill lss level 10

done for the day. had pt this am and got the neck loosened up a little bit but it is still pretty angry. didnt have an effect at all on my training but i always start with the side it is messed up on so if it does mess with it i can shut it down. felt really really strong today and it actually didnt fall off on me. that's a plus for a change and i got one hell of a good pump going. i have my free meal on saturday but it is usually burned off completely by monday's actual training but it must have held on this week somehow. all in all a pretty good session with no real bad complaints. i do get to see a different pt next week for some dry needling work. so hopefully they can get in there and get the muscles to finally relax and let go. also bumping up the supps a little bit this week. noted at the bottom.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
100g jasmine rice
2 cups spinach
meal 2
8oz cod
100g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

supp additions
900 test c
500 mast p
500 primo
25mcg t3
4iu gh fasted 4iu gh post
12.5 aroma e3d

[guns01]

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

yesterday

cardio/arms

25min stepmill lss level 13

cable press downs 4set 20
cable curls 4 sets 20 (warmups)
seated db curls 20x8 25x8 30x8 35x8+4 w/iso (4sec negs)
occluded bb 21s 60x21/4
occluded overhead curls 70x failure w/60 hold in the stretch each set
rope press downs 50x20 57.5x20 65x20/2
assist machine press downs 85x10 100x10 115x10 130x10 ds145x10ds 130x10ds 115x10ds 100x10
rope press down ss 50x12ss 57.5x12ss 65x12ss
overhead rope extensions 50x fail 57.5x fail 65x fail

done for the day. my least favorite training day of the week since the pump is the most painful. no joint or tendonitus issues going on right now since i try to keep the weights reasonable and the reps on the higher end. the goal is more so to drive in as much blood as painfully possible. was pretty damn successful on this one today. the overhead curls were bad but holding it in the stretch position for a min letting as much blood in as possible was nasty. all in all a pretty damn good week in training wise. chrio says all my bones and stuff are moving like they should be and only really bad thing i am dealing with right now is the neck issue that the pt created last week. now it's hit or miss on how bad it is.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
100g jasmine rice
2 cups spinach
meal 2
8oz cod
100g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

weds

cardio/legs

25min stepmill lss level 13

seated leg curls 75x20 90x20 105x20 120x15 135x15 150x12 165x10 120x10+10p
leg extensions 70x20 85x20 100x20 115x20 130x20 145x20 160x20 175x15
adductors 100x20 120x20 140x20 160x20 180x20 190x20/3
leg press low and wide 90x8 180x8 270x8 360x8 450x8 540x8 630x8 720x8
leg press 90x15 180x15 270x15 360x15 450x15 540x15
belt squats 90x10 180x10 270x10

done for the day. outstanding leg day with zero issues at all. no back issues and knees felt pretty damn good. strong day with a damn good pump as well. i figured it was going to be an off day since i had to bust out early for cardio and then haul ass to the dmv for my son to retake his driving test. he passed but that pushed my entire sched to the right and that always messes with me. time lines are very important and i am super ocd about them. for a change it didnt have any impact on today's session and now i wont be ping ponging all over taking him all over the place. so a good day across the board.


meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
100g jasmine rice
2 cups spinach
meal 2
8oz cod
100g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

I'm gonna look that up and try it out.
I was doing them every other week a while back. I just stopped going to certain gym spots that closed after covid.



Olympiasolutions1@tutanota.com

Olympiasolutions@protonmail.com

go on youtube and find dusty hanshaw training with dante. he has a bunch of different loaded and forced stretches he does

[jolter604]

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

i have one of my clients training with me and have him doing modified loaded stretches on them after training. he is blowing up big time from the addition of loaded stretching post training. well i should say that they are not fully loaded stretches but more forced stretches on most things. great addition after doing dips when it is opened up full of blood and super warm

I'm gonna look that up and try it out.
I was doing them every other week a while back. I just stopped going to certain gym spots that closed after covid.



Olympiasolutions1@tutanota.com

Olympiasolutions@protonmail.com

[guns01]

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

yesterday

cardio/chest/delts

25min stepmill lss level 13

machine press 100x15 115x15 130x15 145x15 160x15 175x15 190x15 205x12/4 175x10
hs incline press 45x6 70x6 90x6 115x5 90x6/4 ds115x6ds 90x6ds 70x6ds 45x9
dips x10/3
machine flys 100x10+10p 115x10+10p 130x10+10p
bent cable rear lats ss 20x15/5ss
stand calbe lats ss 20x15/4

done for the day. neck is jacked up but still got a good session in and didnt lose any strength on the left side like i was before. so that's a plus. but i was dropping off pretty quick as i moved deeper into the session. it isnt a bad thing but part of the process and strength and endurance is def going down. sucks that you dont get winded at all but the muscle just says nope not doing it. got a really good pump going and other than the neck nothing bad to note today. all in all a good session. tomorrow will be a cluster fuck because i have to drive my kid to another city to retake his driving exam. so in the car an hour each way then come home house food and hit legs. going to be interesting for sure.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
100g jasmine rice
2 cups spinach
meal 2
8oz cod
100g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/back

25min stepmill lss level 13

hs yates rows 100x15 115x15 130x15 145x15 160x15 175x15 190x15 205x15/4 160x10*5sec holds)
wide grip pulldowns 100x8 115x8 130x8 145x8 160x8 175x8
incline db bent rows 25x10 40x10 50x10 60x8
incline db seal rows 40x10 50x10 60x8 40x8/2
dnate hs stretch pulldowns ss 45x10ss 70x10ss 90x10ss
cable face pulls ss ss42.5x15 ss50x15 ss57.6x15

done for the day. had pt first thing this am after cardio and low and behold she jacked up my neck in a different spot and it hurts like a mother fucker. now it is up higher and irritated as all hell. didnt impact my workout but holy shit i cant buy a damn break. back to rehab and babying this stupid thing again. didnt affect my training today but i am sure it is going to. got a pretty good session in and even with this higher rep set up for the week, i actually felt pretty strong. got a great pump going and other than the neck everything else is feeling pretty good. low back is finally starting to ease up completely and firing well and then she jacks me up. so i would say a semi good day in the books.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
100g jasmine rice
2 cups spinach
meal 2
8oz cod
100g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/legs

25min stepmill lss level 13

seated leg curls 75x20 90x20 105x20 120x15 135x15 150x12 165x12
leg extensions 70x20 85x20 100x20 115x20 130x20 145x20 160x20
adductors 100x20 120x20 140x20 160x20 180x20 190x15/2
one leg leg press 45x10 90x10 135x10 180x10 225x10
leg press low and wide 90x12 180x12 270x12 360x12 450x12 540x12 630x12
belt squats 90x10 180x10 270x10

done for the day. super stoked with this session today. moved up in weight and added a set of volume on with no terrible bad issues with my back. knee is still a little weak but it is working and everything actually felt great. i pushed it a little bit hard but i have to get it going. i did do a small test with both feet up and about shoulder width with 5 plates on each side for a rep to see how it felt on the low back. no issues at all there but i left that alone. not going baby steps but still easing back into it. great freaking pump going on and pretty close to baby deer legs and a little shaking on the upper end weights. i am ready to crank back up the drop sets ascending sets etc... for added intensity. hell of a good day and i have graston and chrio tomorrow so recovery should be on point after cardio. at least i hope so.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
100g jasmine rice
2 cups spinach
meal 2
8oz cod
100g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

Man I have not done a set of dips sense December. I need a dip bar.

Olympiasolutions1@tutanota.com

Olympiasolutions@protonmail.com

i have one of my clients training with me and have him doing modified loaded stretches on them after training. he is blowing up big time from the addition of loaded stretching post training. well i should say that they are not fully loaded stretches but more forced stretches on most things. great addition after doing dips when it is opened up full of blood and super warm

[jolter604]

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

yesterday

cardio/chest/delts

25min stepmill lss level 13

hs machine chest press 100x15 115x15 130x10 145x10 160x10 175x10 190x10 205x10/4 175x10(5sec contract)
bench 135x7 185x7 (shut it down)
hs decline 90x7 115x7/5
dips x10/3
db bench press 55x8/3
machine lats 135x4/6 (20sec rest) muscle round

done for the day. pretty damn happy with the day even though strength is down. i actually was able to hit all my reps and sets that i had programmed with the weight goals. jumped on the bench for some change and it just didnt feel right so i swapped it out for the hs decline to test out unilateral work with the def in my left arm. bamn no issues at all really. it is a little bit weaker but not failing off like it had been and it actually felt pretty good. got a really good pump going and kept it. opted out of rear delt work because my neck traps and rear delts are smoked from pt. no point in pushing it past recoverability. all in all a good session.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
100g jasmine rice
2 cups spinach
meal 2
8oz cod
100g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Man I have not done a set of dips sense December. I need a dip bar.

Olympiasolutions1@tutanota.com

Olympiasolutions@protonmail.com

[guns01]

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

yesterday

cardio/chest/delts

25min stepmill lss level 13

hs machine chest press 100x15 115x15 130x10 145x10 160x10 175x10 190x10 205x10/4 175x10(5sec contract)
bench 135x7 185x7 (shut it down)
hs decline 90x7 115x7/5
dips x10/3
db bench press 55x8/3
machine lats 135x4/6 (20sec rest) muscle round

done for the day. pretty damn happy with the day even though strength is down. i actually was able to hit all my reps and sets that i had programmed with the weight goals. jumped on the bench for some change and it just didnt feel right so i swapped it out for the hs decline to test out unilateral work with the def in my left arm. bamn no issues at all really. it is a little bit weaker but not failing off like it had been and it actually felt pretty good. got a really good pump going and kept it. opted out of rear delt work because my neck traps and rear delts are smoked from pt. no point in pushing it past recoverability. all in all a good session.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
100g jasmine rice
2 cups spinach
meal 2
8oz cod
100g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/back

25min stepmill lss level 12

hs yates rows 100x15 115x15 130x10 145x10 160x10 175x10 190x10 205x10/4
oa sup pulldowns 50x10 60x10 70x10 85x10 100x10/3
hs iso low rows 45x12 70x12 90x12 115x12 ds115x6ds 90x10ds 70x15ds 45x20
under hand nautilus pullovers ss 45x8ss 90x8/2ss
cable pullovers ss ss57.5x8 ss65x8/2
cable face pulls 4sets 15

done for the day. lower back is feeling much much better. had pt this am and got broke off before back training and my neck (not where the issue is) is tight and sore as shit. she broke my ass off and then some on this stuff. learning some really interesting movements and movement patterns to isolate and target the trap/rhomboid areas. one of the movements filled with blood something nasty after only 5 reps. def will be adding this into the lineup when i am done. pretty solid session in today. only a small amount of lower back tightness going on. got a hell of a good pump going. energy is a bit down and i was ran into the ground going into pt and then rolling into training later in the day. not the ideal start to the week but comes with the territory for sure. i am thinking i am about 8 weeks ahead of sched and looking back at my notes from last year i am destroying where i was at this point. so hopefully as long as i can stay healthy the last few weeks in wont be as bad as they normally are and i can go in rested and refreshed for a change.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
100g jasmine rice
2 cups spinach
meal 2
8oz cod
100g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/legs

25min stepmill lss level 12

seated leg curls 75x20 90x20 105x20 120x15 135x15 150x15
leg extensions 70x20 85x20 100x20 115x20 130x20 145x20
adductors 100x20 120x20 140x20 160x20 180x20 190x20
single leg leg press 45x12 90x12 135x12 180x12 (iffy had to mess around with these on both back and knee)
leg press low and wide 90x15 180x15 270x15 360x15 450x12 540x15
walking lunges 3 rounds about 20 yards

done for the day. lower back held up really well on the leg curls and i was able to add some reps on and obviously my hams lit up and filled up with blood quick. hell by the time i made it to presses they were full as shit. a little knee irritation on the leg extensions but i am trying to keep my sleeves down to correct some weakness issues from using them all the time. also the single leg press is still a small issue on the lower back and a little on the knee. so i had to play around with foot placement to keep hips locked down and knee travel in check. i like to get as deep as possible but that isnt possible right now without messing with the back which is almost good to go. so playing it very cautiously not to pull it back into full blown jacked up again. all in all a good session but i would rather be pushing a hell of a lot harder but progress is progress.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
100g jasmine rice
2 cups spinach
meal 2
8oz cod
100g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette