Follow Along G's Run to the NA's

[guns01]

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

yesterday

calves/chest/delts

standing calf raise 315x10 355x10 390x10/4
hand bike warmup
ng machine press 80x10 90x10 100x10 110x10 120x10 130x10 140x10 150x10
high angle incline bb press 185x10 225x10/3
incline press fly 40x10 45x10 50x10
reverse peck deck fly 60x10 75x10 90x10 105x10 120x10
db lats 10and2 20x10/3
hs shoulder press 90x10/3

done for the day. finishing off high freq chest and shoulders. nice easy day in with a great pump. no issues at all going in or finishing up. so i would say a great day in the books. we will be shifting our training week around this up coming week. so my actual training week will begin on monday as opposed to sat and off day will fall on sunday so the mrs can work at her church. other than that we will be attempting to move into a high freq back block depending on how well the bicep tolerates it.


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

Hope that weather lets up for you soon so you can get out. Enjoy the relaxation time

unlike you guys our area isnt equipped to handle snow of any amount. so every time we get some, it screws us haha. forced rest days suck but still good for you i suppose

[BABY1]

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

Hope that weather lets up for you soon so you can get out. Enjoy the relaxation time

[Pushtoday]

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

That sounds like a solid plan, relax and eat.[emoji1306]


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[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

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[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.

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[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?


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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.