Follow Along G's Run to the NA's

[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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[BABY1]

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

Yeah for the great log and fun ending to the day.

[guns01]

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

yesterday

legs

stationary bike warmup
glute kickbacks 80x12 90x12 100x12 110x12
db frog squats 100x12/4
walking lunges bw x40 yards for 3 rounds

done for the day. looks pretty easy plain and nothing fancy but the pump and pain was insane. after the first round of lunges the old legs did not want to bend at all. so it was def a test of pain tolerance for sure. good day in the books and cheat meal day as well.

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 meal
dlb steak and mushroom burger
fruit loop milk shake

[guns01]

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

For the lighter weight work up sets, do you move the weight slower and contract harder? (Make the weight heavier than it is) or is it just to warm the muscle for the heavier working sets?


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no not really slower. i fire it up explosively on explosive movements and hold the contraction for a sec or 2 then slowly lower the negative. when the weight gets to heavy to hold the contraction for at leas 1/2 to 1 sec i will not increase the weight any more. so in other words when form starts to compromise i will stop. also when i say explosive, it is also controlled and not jerky or crazy

[Pushtoday]

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

today

back/bis

hand bike warmup
hs iso pulldown variation 25x8 50x8 75x8/4
sm bent rows 145x10 185x10 225x10 275x10 315x10
pro grip low rows 50x10 60x10 70x10 80x10
db shrugs 3sec contraction 60x10 70x10 80x10
low back machine 180x10 195x10 210x10
db preachers 25x10/3
incline db curls 25x10/3

done for the day. pretty good day in today and moved some pretty good weight. a little bit of tight bicep issue going on but nothing serious but notable. i did run into one of the older bodybuilders in my gym that i havent seen in a few months. he walks over and asked me how much i weighed and was blown away by how much i had grown since last time i saw him. another reason it sucks to have to pull back haha. just another mental note of you cant gain forever and stay healthy and functioning properly for long periods of time. all in all a 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

For the lighter weight work up sets, do you move the weight slower and contract harder? (Make the weight heavier than it is) or is it just to warm the muscle for the heavier working sets?


Sent from my iPhone using Tapatalk

[guns01]

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

today

back/bis

hand bike warmup
hs iso pulldown variation 25x8 50x8 75x8/4
sm bent rows 145x10 185x10 225x10 275x10 315x10
pro grip low rows 50x10 60x10 70x10 80x10
db shrugs 3sec contraction 60x10 70x10 80x10
low back machine 180x10 195x10 210x10
db preachers 25x10/3
incline db curls 25x10/3

done for the day. pretty good day in today and moved some pretty good weight. a little bit of tight bicep issue going on but nothing serious but notable. i did run into one of the older bodybuilders in my gym that i havent seen in a few months. he walks over and asked me how much i weighed and was blown away by how much i had grown since last time i saw him. another reason it sucks to have to pull back haha. just another mental note of you cant gain forever and stay healthy and functioning properly for long periods of time. all in all a 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

My hams hurt just reading this.
Do you have a weight number to reach or a time frame, or is it just til the bloods get back in check?


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no weight number at the moment. we will go 4-6 weeks and then retest and if we are back in range we will fire it back up. if not we will keep going down. should be more than enough time to get back in range though. i have to go make a dbl red donation here shortly as well. which should also help, even though my rbc and hemocrit where just a little bit out of range. still need to keep those numbers down

[Pushtoday]

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

My hams hurt just reading this.
Do you have a weight number to reach or a time frame, or is it just til the bloods get back in check?


Sent from my iPhone using Tapatalk

[guns01]

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

today

legs/cardio

stationary bike warmup
lying leg curls 60x20 80x20 100x20 120x8 130x8 ds140x8ds 120x8ds 100x8+15sec iso
db stiff leg dead 60x10/6
high and wide leg press 180x10 270x10 360x10 450x10 640x10
prowler drags 3 rounds 40 yards each with 295lbs additional resistance

done for the day. short and pretty sweet today but not lacking in the pain and pump. no issues going in or finishing up at all other than not being able to bend my legs when the prowler work was finished. great session. i am also already down 2lbs in one day, so this mini diet is going to pull some weight quick. should be nasty.

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

I love the candidness of your log.
Pulling back will prime me for more growth, and then...it does suck ass to pull back. Your the man brother. Positive views but genuinely honest!


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in my wise old age haha, i have now figured out that if i want to be around and keep doing what i enjoy i cant push the envelope to hard. that and i also know that you cant gain or lean out when your body is done or getting messed up. cool thing about pulling back is that even though my insulin sensitivity is pretty good now it will be even better when we get done with the mini diet. sucks ass that my levels got dicked up faster than they have in the past but i will chalk it up to getting older.

[Pushtoday]

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

I love the candidness of your log.
Pulling back will prime me for more growth, and then...it does suck ass to pull back. Your the man brother. Positive views but genuinely honest!


Sent from my iPhone using Tapatalk

[guns01]

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

today

calves/delts/cardio

machine toe press 210x10 230x10x10p 250x10x10p 270x10x10p 290x10x10p
hand bike warmup
reverse pec deck fly 60x10 75x30/3
seated db lats 25x10 30x10/3
spider walks x3/3
12 min step mill intervals 2-1

done for the day. nice easy day in the books with a good pump and no issues. got my blood work back yesterday and it is not optimal at all. so i will be making some diet changes dropping some weight and lowering my cal intake for a month or so. nothing to crazy but damn if getting old doesnt suck ass. i had never had my levels jump up like that in only a little over 20wks. all good though i have topped out at 291 and coming back down for a little bit will prime me to grow even more once the mini diet is done. that's the plan at least. the new additional supps should bring me back into good ranges though. it does suck ass to have to pull back when it;s going so well 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

diet changes noted