Follow Along G's Run to the NA's

[guns01]

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

today

calves/arms

standing calf raise 355x10 390x8/4 with 30 sec stretches between each set
hand bike warmup
dual rope press downs 80x12 90x12 100x12 110x10 120x12/3
over head rope extension 120x12/4
db skullies 35x10/4
ez bar curls 20x10 30x10 40x10 50x10 60x10/3
machine preachers 50x10 60x10/2
incline db hammer curls 25x10/3

done for the day. went in and the bicep was tight and pulling right out of the gate. it tightened up on me when i was moving the seat on the stupid hand bike haha. nothing crazy but it did let me know it wasnt happy. it didnt impact the session at all but i also didnt get stupid either. i dont think i could have gotten to stupid either way because about 4 sets in and the pump was so bad i could barely move my arms at all. the pumps i have been getting lately are insane and add that to my loathing of arm training with a 10x pump was no fun. good day in the books


meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 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
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb

[guns01]

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

Deadlift/shrug looks fun, in a nasty sick kinda way.


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def not something you can get silly heavy on. i thought about it but 225 was pretty awful haha

[Pushtoday]

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

Deadlift/shrug looks fun, in a nasty sick kinda way.


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[guns01]

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

yesterday

calves/back

machine toe press 210x10 230x20 250x20 270x10 290x10 250x10(10s)x10(10s)x10(10s)
hand bike warmup
sup grip low rows 55x10 70x10 85x10 120x10 160x10 180x15ds 120x10ds 100x10s iso
sm bent rows 145x10 195x10 245x10/3
deadlift/shrug 135x8d x24s 185x8d x25s 225x8d x24s (every dead lift rep 3 shrugs were completed)
one arm sup pull downs 50x10/3

\done for the day. nice brutal kick in the ass day today. lots of volume and a great pump. the deadlift shrugs were very interesting. all in all a good day in and no issues at all.

meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 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
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb

[guns01]

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

That blows brother take it easy don't rush things. Is it time for a massage

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yep that some graston and maybe some cupping is in the future

[guns01]

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

Chest is still acting up huh?
You seem to be a pro at working around small nagging injuries. What’s the plan, slow and steady gradual work up?


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keep flushing it with blood for the next 3-4 weeks at a minimum. i am pretty sure i stopped it just short of getting hurt bad but it is still not ready to go.

[thudgens96]

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

That blows brother take it easy don't rush things. Is it time for a massage

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[Pushtoday]

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

Chest is still acting up huh?
You seem to be a pro at working around small nagging injuries. What’s the plan, slow and steady gradual work up?


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[guns01]

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

yesterday

chest/delts

hand bike warmup
machine press 80x10 90x10 100x10 110x3(tightened up) 50x10 60x10 70x10 80x10 90x10
incline bb press 135x20/4
cable cross overs 35x10 45x10 50x10
bent db hang and swings 50x35/4
db lats 25x10 30x10/3

done for the day. not a good day at all for chest work. pec tightened up on me during the warmup so i obviously backed off it and just worked on getting a good pump and flushing it out with blood without putting it at risk. shoulder pump was insanely stupid on a side note and that was the most effective aspect of the day. so half a good day in the books.


meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 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
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb

[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
rest pause lying leg curls 60x10 80x10 100x10 120x10 140x10 150x10
leg press sweep focus 180x10 270x10 360x10 450x10 540x10 630x10
rev hack squat 180x15/2 270x15
leg extensions 135x31 135x27

done for the day. no issues really at all today other than huffing and puffing haha. great pump but really didnt move any heavy heavy weight around. still a pretty good session.


meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 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
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb

[thudgens96]

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

new supplement used for various reasons. it is a gut detoxifer, appetite increaser and a nutrient aid. i have only been using it since sunday but i can tell a little difference. we will see more by the end of the week if it makes a big difference. from what i have heard people with messed up guts do very well with it

Ya please let me know. I have many stomach problem. And I'm never hungry. So that would be awesome.

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[guns01]

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

What is ravenous brother?

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new supplement used for various reasons. it is a gut detoxifer, appetite increaser and a nutrient aid. i have only been using it since sunday but i can tell a little difference. we will see more by the end of the week if it makes a big difference. from what i have heard people with messed up guts do very well with it

[thudgens96]

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

yesterday

calves/back

machine toe press 210x10 230x10 250x10 270x10 ds290x10ds 250x10ds 210x10
hand bike warmup
one arm machine rows ss 80x6ss 100x6ss 120x6ss 140x6ss 160x6ss 160x6ss 170x6ss 180x6ss
meadows rows ss ss10x6 ss35x6 ss50x6 ss75x6 ss100x6/4
db pullovers 55x10/4
lat iso hold ss 10sec/5ss
deads ss ss185x3 ss225x3 ss275x3 ss315x4 ds ss365x3ds 315x6ds 225x6ds 135x10

done for the day. a nut buster of a session today but a good one. great pumps and everything felt really good with no issues. felt nice and strong also. i added in the ravenous on sunday and i am on day 2 of it. i can def tell a difference in the full feeling as well as bloating. stomach doesnt feel full or bloated at all. i cant wait to see how it is working after i have had it in for a bit longer

meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 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
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb

What is ravenous brother?

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[guns01]

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

yesterday

calves/back

machine toe press 210x10 230x10 250x10 270x10 ds290x10ds 250x10ds 210x10
hand bike warmup
one arm machine rows ss 80x6ss 100x6ss 120x6ss 140x6ss 160x6ss 160x6ss 170x6ss 180x6ss
meadows rows ss ss10x6 ss35x6 ss50x6 ss75x6 ss100x6/4
db pullovers 55x10/4
lat iso hold ss 10sec/5ss
deads ss ss185x3 ss225x3 ss275x3 ss315x4 ds ss365x3ds 315x6ds 225x6ds 135x10

done for the day. a nut buster of a session today but a good one. great pumps and everything felt really good with no issues. felt nice and strong also. i added in the ravenous on sunday and i am on day 2 of it. i can def tell a difference in the full feeling as well as bloating. stomach doesnt feel full or bloated at all. i cant wait to see how it is working after i have had it in for a bit longer

meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 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
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb

[guns01]

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

Man if I eat clean for any amount of time. Then eat something like that I'm sick. Bloated miserable feeling. Now I no way eat as clean as you do all the times si I was curious if it done it to you.

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it does make my shit more obviously haha. not as bad as diary does but i will def have an extra dump or 2 more than usual after nasty food