Follow Along G's Run to the NA's

[Pushtoday]

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

I like the little test to see if the pec is ready....[emoji106]


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[thudgens96]

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

yesterday

calves/arms

seated toe press 210x10 230x10x15p 250x10x15p 270x10x15p 290x10x15p
ind handle press downs 80x10 90x10 100x10 110x10 120x10 140x10 160x10
machine dips 180x10/4
db skull crushers 40x12/4
db curls warmup 5x10 10x10 15x10 20x10 25x10 non stop with no rest
alt db curls 30x10/3
db hammers 35x8/3
hs machine preachers 60x10/3

done for the day. arm day, what can i say. painful nasty pumps that suck ass. moved some good weight around with no issues. elbows did feel a little bit beat up but not to awful bad. i did try to do a little db press while doing skullies. no go on that one. didnt hurt per say but it did still feel really tight with a little cramping sensation after a rep or two. knot is still there anyway so it's not ready haha


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

Yes sir sucks ass arms that is.

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[guns01]

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

yesterday

calves/arms

seated toe press 210x10 230x10x15p 250x10x15p 270x10x15p 290x10x15p
ind handle press downs 80x10 90x10 100x10 110x10 120x10 140x10 160x10
machine dips 180x10/4
db skull crushers 40x12/4
db curls warmup 5x10 10x10 15x10 20x10 25x10 non stop with no rest
alt db curls 30x10/3
db hammers 35x8/3
hs machine preachers 60x10/3

done for the day. arm day, what can i say. painful nasty pumps that suck ass. moved some good weight around with no issues. elbows did feel a little bit beat up but not to awful bad. i did try to do a little db press while doing skullies. no go on that one. didnt hurt per say but it did still feel really tight with a little cramping sensation after a rep or two. knot is still there anyway so it's not ready haha


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

Curious on your deadstop db rows are you setting the db all the way down or motion has stopped. Great workout by the way.

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yessir. it comes to s complete stop reset and go. no momentum at all

[thudgens96]

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

Curious on your deadstop db rows are you setting the db all the way down or motion has stopped. Great workout by the way.

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

calves/back

standing calf raise 335x10 390x8/3 315x10(10s)x10(10s)x10(10s)
hand bike warmup
dead stop db rows 65x8 75x8 85x8 95x8 105x8 115x8
one arm sup pulldowns 20x8 30x8 40x8 50x8 60x8
db shrugs 3s contract 60x12 70x12 85x12
chest supp machine row w/stretch 135x8 150x8 165x8

done for the day. not a shabby day in the books. got a really good pump going and everything actually felt pretty good. chest is still cramping a bit when i flex it but i think it will go away when the inflammation comes down haha. good day in the books and actually kept a good pace except for the db rows.

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

How are you doing my man. I pray everything is good brother.

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doing great and thanks man. yesterday wasnt an injury at all, it just caught my attention with a quickness. it isnt sore or anything today and i had no issues training today either. it does cramp a bit when i flex it, so most likely that's what i have going on.

[thudgens96]

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

How are you doing my man. I pray everything is good brother.

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[guns01]

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

Glad its ok guns, and the fact the you are ultra focused on your training, helps you minimize those injuries. You know when a certain pain means STOP!

that and i am tired of being sidelined or having to work around issues. if it tightens up more than a pump or it doesnt feel right then hang it up and love to fight another day. to old to be losing time now

[BABY1]

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

Glad its ok guns, and the fact the you are ultra focused on your training, helps you minimize those injuries. You know when a certain pain means STOP!

[guns01]

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

Glad it’s not a tear brother.
You don’t need any more injuries to be working around[emoji6]


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you arent joking man. this time as soon as i felt it tighten up i stopped. not the same sensation as the bicep though. i am leaning more toward it being from inflamation in the area from a bad hit though cause i already had a knot going on. we will see when it goes away haha

[Pushtoday]

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

Glad it’s not a tear brother.
You don’t need any more injuries to be working around[emoji6]


Sent from my iPhone using Tapatalk

[guns01]

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

today

chest/delts/cardio

hand bike warmup
incline db press w/band 25x15 40x15 55x8 70x8 85x8 100x8
incline bb press 165x8 185x8 225x8 255x8 275x8 315x2 225x2 (pec issues and didnt want to tear it)
reverse peck deck fly 75x30/4
cage press 135x8/4
12 min step mill intervals 2-1

done for the day. went in and started it off with a great session. everything felt really good smooth and strong until i hit the 315 on incline. when i went down and came back up on rep number 2 i got a tight pinching cramping sensation in my outer pec. so i lowered the weight down to 225 and tested it out again. same thing just not as bad. i do have a little pip/irritation from some sust going on in the area as well. so it could be part of the issue as well as a little bit of cramping. needless to say i shut it down and went to shoulders and finished up. doesntt hurt and isnt cramping any more so i dont think i hurt it but i damn sure shut it down before i did so. live to fight another day.


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

today

legs/cardio

stationary bike warmup
roller work
dbl leg glute bridge w/iso x10(10s)/4
one leg lying leg curls 20x12 30x12 40x12 50x12 60x12+15s iso
leg press 200x8 280x8 380x8 470x8 560x8 650x8 740x8 830x8
squats 45x10 135x10 185x8 225x8 275x8 315x8
prowler push 180lbs 40 yards for 4 rounds
prowler drags 180lbs 40 yards for 4 rounds

done for the day. not the strongest or the best session i have had in a minute. i went in tight as hell and with the pump everything just got tighter and tighter. so i made my way up to good weights and didnt push it to far. prowler work is back in the lineup as well so we should see some good improvements with recovery hopefully even though it isnt bad now. it is a nice change up for cardio if nothing else.


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

calves/back

standing calf raise 355x10 390x8x15p/4
hand bike warmup
meadows rows 25x10 50x10 75x10 100x10 100x10 ds100x10ds 75x12ds 50x15
one arm machine rows 120x10 140x10 160x10 ds160x10ds 140x12ds 120x14
machine pull overs 135x12/3
machine low back 180x12 195x12 210x12 ds210x10ds 195x10ds 180x10ds 165x10ds 150x10

done for the day. kind of a nut kicker today. lots of drop set work and huffing and puffing. got a great pump and had no issues at all. great 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