Follow Along G's Run to the NA's

[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

[thudgens96]

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

I really am jealous of the hand bike.

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[guns01]

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

today

back

hand bike warmup
pro grip low rows 20x10 30x10 40x10 50x10 60x10/2
wide grip pull downs 100x10 120x10 140x10
cable pull overs 100x10 120x10 140x10
hs iso row 90x10/3

done for the day. well i had cardio planned for today but no one else wanted me to do it. all the dumb ass bimbo skanks were on the machines doing dumb shit and taking up space while accomplishing nothing. so no cardio for me today. the gym was slam housed packed to so i had zero options. did get a pretty good one in with some nice blood flow and pump going. going to be bringing back in prowler work this upcoming week weather permitting as well as a new supplement. i am also adding in liquid fish oil to the lineup tonight as well. going to see if it has any impact on my bloods i am having done soon. other than that 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

[thudgens96]

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

they are a growing and i am not trying to grow them at all haha

Problems problems. Lol

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[guns01]

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

That is so cool man 22.5 that is huge brother. Very cool

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they are a growing and i am not trying to grow them at all haha

[thudgens96]

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

nah not really. it is what was programmed for the day. i think most days it is 3 moves for bi and 3 for tri. lots of volume on this one though. that fluctuates workout to workout though. we were messing around the other day and measured them again and they are almost 22 ans 1/2 cold. so they have grown a little bit haha

That is so cool man 22.5 that is huge brother. Very cool

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[guns01]

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

Was that one of your bigger arm routines. Guy that hates arms you got after it today.

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nah not really. it is what was programmed for the day. i think most days it is 3 moves for bi and 3 for tri. lots of volume on this one though. that fluctuates workout to workout though. we were messing around the other day and measured them again and they are almost 22 ans 1/2 cold. so they have grown a little bit haha

[thudgens96]

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

today

calves/arms/cardio

standing calf raise 315x10 355x8(10s) 390x8(10s)/3
hand bike warmup
ind handle push downs 80x10 90x10 100x10 110x10 120x10 130x10 140x10
ind handle overhead extensions 90x10 110x10 130x10 140x10
incline db skullies 35x10/4
db curls warmup 5x10 10x10 15x10 20x10 25x10 30x10
db curls 30x10/3
db pinwheel curls 30x8/3
incline db hammers 30x10 35x10/3
12 min step mill intervals 2-1

done for the day. as usual stupid nasty painful pumps which i hate. calves are sore as all hell from yesterday and the bicep was tight as all hell until i got warmed up really good. that's why i ran the rack up to get as much blood and heat in there as possible. all in all a good day though with no real complaints to note.

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

Was that one of your bigger arm routines. Guy that hates arms you got after it today.

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[guns01]

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

today

calves/arms/cardio

standing calf raise 315x10 355x8(10s) 390x8(10s)/3
hand bike warmup
ind handle push downs 80x10 90x10 100x10 110x10 120x10 130x10 140x10
ind handle overhead extensions 90x10 110x10 130x10 140x10
incline db skullies 35x10/4
db curls warmup 5x10 10x10 15x10 20x10 25x10 30x10
db curls 30x10/3
db pinwheel curls 30x8/3
incline db hammers 30x10 35x10/3
12 min step mill intervals 2-1

done for the day. as usual stupid nasty painful pumps which i hate. calves are sore as all hell from yesterday and the bicep was tight as all hell until i got warmed up really good. that's why i ran the rack up to get as much blood and heat in there as possible. all in all a good day though with no real complaints to note.

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