Follow Along G's Run to the NA's

[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]


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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]


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[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?


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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?


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[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