Follow Along G's Run to the NA's

[guns01]

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

yesterday

off(weather)

got another forced day off due to bad weather and roads. not a big deal though i am about to switch high freq body parts and my training sched anyway. so i just relaxed and ate yesterday.

meal 1
5 whole eggs
4 slices ez bread
1tbl spoon pb
1/2tbl spn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
8oz sirloin
1 cup jasmine rice
large green salad with lots of color
meal 4
8oz sirloin
8oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoops whey iso
1/2 cup cor
1 tbl spn pb

[guns01]

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

I'm digging the sissy squat finisher!
My gym doesn't have one

you can do it off of the leg extension if you dont have one. pull the pad that goes across your shins a little bit and put the pin in the bottom of the stack. face into the seat and have at it. that's what i do when i am in a gym that doesnt have one and it works very well

[Pushtoday]

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


I'm digging the sissy squat finisher!
My gym doesn't have one

[thudgens96]

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

today

legs

stationary bike warmup
roller work
dbl leg glute bridge w/iso x10(10s)/4
seated leg curls 90x10 105x10 120x10 135x10 150x10 165x10 180x10 195x10 210x10+20p
adductors 190x10 235x10/3
rb squats 45x10 135x10 185x6 225x6 275x6 315x6 ds405x6ds 315x12
machine leg press ss 390x30/3ss
sissy squats ss ss x10/3

done for the day. holy kick in the nuts day. felt really good going in, had a little stomach issue after a couple sets but pushed through. i had a 500 squat in mind but my body wasnt having it today. 405 moved really easy but my back was starting to act up, so i called it. no point in tweaking it and not being able to hit it again next week. weather changed so i am betting that's where it is coming from. all in all a good day in the books though. hell my hams are actually trying to cramp on me. so it was good


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 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 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

Your a machine brother

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

legs

stationary bike warmup
roller work
dbl leg glute bridge w/iso x10(10s)/4
seated leg curls 90x10 105x10 120x10 135x10 150x10 165x10 180x10 195x10 210x10+20p
adductors 190x10 235x10/3
rb squats 45x10 135x10 185x6 225x6 275x6 315x6 ds405x6ds 315x12
machine leg press ss 390x30/3ss
sissy squats ss ss x10/3

done for the day. holy kick in the nuts day. felt really good going in, had a little stomach issue after a couple sets but pushed through. i had a 500 squat in mind but my body wasnt having it today. 405 moved really easy but my back was starting to act up, so i called it. no point in tweaking it and not being able to hit it again next week. weather changed so i am betting that's where it is coming from. all in all a good day in the books though. hell my hams are actually trying to cramp on me. so it was good


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 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 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

chest/delts/cardio

hand bike warmup
incline db press 25x15 45x15 65x10 85x8 105x8 115x8 ds115x8ds 90x5ds 65x5+6p
incline pro fly ss 40x10/3ss
incline bb press ss ss225x6 ss245x6 ss265x6
machine fly 120x12 135x12 135x12+5f(10s)9p
overhead cable rear lats 30x15/4
seated db lats 20x12/4
12 min step mill intervals 2-1

done for the day. great session in. i was going to get a little heavier with the db presses but they were missing. cant complain at all the strong full and really good pump. no cold medicine last night. i am hoping i got it kicked now even though i am still coughing and snotting a little.


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 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 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

Glad your feeling better brother.

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

back/abs/cardio

hand bike warmup
one arm sup pull do0wns 20x10 30x10 40x10 50x10 60x10
swiss bar stretch pull downs 100x10 120x10 120x10 140x10
low row 120x10 140x10 160x10 180x10
sup grip low row 120x8 140x8 160x8/2 added partials in at the end of each set
rope low rows 55x12 70x12/2
standing cable crunches 70x10/3
12 min step mill intervals 2-1

done for the day. great session today. no issues and lots of volume. good to be able to get back at the cardio without hacking up a lung. still hurts and burns to breathe a little but no where near as bad as last week. good stuff across the board.


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 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 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/arms

seated calf raise 50x8 75x8 100x8 125x8 150x8
hand bike warmup
standing bb curls 20x10 30x10 40x10 50x10 60x10/4
hs preacher curls 60x10/4
db hammer curls 25x10 30x10/3
rope press downs 100x15 120x12 140x10 150x8
ind handle reverse grip press downs 80x15 90x15 100x15 110x15

done for the day. nothing crazy or fancy just a nasty arm pump day. no issues at all today. i am still a little tired and dehydrated from traveling and i missed my cardio session due to time. i may most likely make it up on friday though.


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 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 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

I’m sure your body appreciates the rest after being sick and still training.
Question: How do you decide which animal proteins to eat? Do you just mix it up or is there a method?


Sent from my iPhone using Tapatalk

we do faster protein sources before training and slower ones after. that's why red meat comes in post workout

[Trixie]

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

Luv you! Thanks for being you and being here.

[Pushtoday]

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

I’m sure your body appreciates the rest after being sick and still training.
Question: How do you decide which animal proteins to eat? Do you just mix it up or is there a method?


Sent from my iPhone using Tapatalk

[guns01]

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

today

off

a great day of rest and relaxing. nothing on the agenda at all. i do have a road trip going tomorrow so it will be an off day as well. not a rest day by any means but no training.


meal 1
5 whole eggs
4 slices ez bread
1tbl spoon pb
1/2tbl spn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
8oz sirloin
1 cup jasmine rice
large green salad with lots of color
meal 4
8oz sirloin
8oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoops whey iso
1/2 cup cor
1 tbl spn pb

[guns01]

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

today

calves/chest/delts

standing calf raise 315x10 390x10/4
hand bike warmup
hs banded bench press 25x8 45x8 70x8 80x8 90x8
db twist press 45x10 50x10/3
pro grip machine fly 105x12 120x12 135x12
reverse peck deck fly 75x20/3
db lat raise 25x8 30x8 30x8
rear lat destroyer set 60x60ds 30x30ds 15x10

done for the day. nice simple short and sweet one today. great pump and in and out. still sick but feeling a little bit better today. i am hacking up nasty stuff now so hopefully it is clearing out. not breathing fire as bad either. so i should be on the back end of it now haha. bad weather then sick, the awesome double whammy.


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 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 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

5 min stationary bike
roller work
dbl leg glute bridge w/iso x10(10s)/4
adductors 190x10/6
occluded lying leg curls 60x10 70x10 80x10 80x37(10s)x17(10s)x12(10s)x10(10s)
occluded leg extensions 75x10 90x10 105x10 105x31(10s)x21(10s)x15(10s)x10(10s)
occluded leg press 90x10 180x10 270x10 360x10 450x37(10s)x28(10s)x21(10s)x20(10s)

done for the day. did another occluded leg day today. i am still a bit sick and congested so no way in hell i was about to try to put a load on my back and try to not pass out. so what better way to do work and destroy them without dying? occluded work. nasty stupid pump and hopefully didnt mess with my recovery or nervous system at all. good day in considering. i did sleep a bit better last night with some nyquil severe. i will be hitting it again tonight.


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 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 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