Follow Along G's Run to the NA's

[guns01]

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

monday

back/abs/cardio

wide grip pull downs 85x15 100x15 120x10 140x10 160x10
chins x9 x8 x8 x7
meadows rows 25x15 50x15 75x8 100x8/3
oa supp pull downs 42.5x8 50x8 60x8/3
cable pullovers 50x10/4
def sm bent rows 95x10 115x10 135x10/2
machine crunches 50x15 50x15 abs locked up bad so had to shut it down
30 min stepmill lss level 8

done for the day. fired up the min of 10k steps per day this week to increase neat and get fat loss moving a little bit faster. also added in super berberrine as well. its dehydro berberine or something like that. supposed to be more effective at lower dosing. no issues at all today and everything actually felt pretty damn good. actually back that up, i pretty much felt like i was going to puke the whole workout but the training went well. great pump and pretty damn strong. still tinkering around with the new movements and some loaded stretching and it seems to be working pretty good so fat. all in all a good session in today. did get some nasty cramping in the abs which locked down pretty bad going into my 3d set and i had to shut that one down. need to look at my sodium intake i believe since it tends to run a tad bit low.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz bison
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

Same here just light mct oil and light salt.
The stuff I get seasoned is always some Greek or Spanish rice style. There are so many fusion food places now it's all hybrid mixed food [emoji23]

those places are the ass holes in my city that buy it all up from sams even though they get a lot of their stuff from direct food supply places. it irritates the piss out of me when i need it and they are out esp when i see one of them rolling out with a cart full of 25 and 50lb bags. that's how i normally get it since i eat it daily haha. they have screwed me over so bad in the past that i had to order it online. which of course cost me way more. costco and sams normally save me a boat load of money

[jolter604]

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

i dont season any of my rice man. i usually either mix my protein in or put cinnamon and splenda in it haha

Same here just light mct oil and light salt.
The stuff I get seasoned is always some Greek or Spanish rice style. There are so many fusion food places now it's all hybrid mixed food [emoji23]

[guns01]

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

After I had jasmine rice I never liked any other rice unless it was seasoned good.

i dont season any of my rice man. i usually either mix my protein in or put cinnamon and splenda in it haha

[jolter604]

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

i have had to do it in the past because sams and costco were out and i kick myself every time it happens for not stocking up. not much difference in the two other than taste and i think jasmine taste wise blows them all away. toss some splenda and cinnamon in there and call it a day

After I had jasmine rice I never liked any other rice unless it was seasoned good.

[guns01]

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

yesterday

legs/cardio

lying leg curls 60x20 70x20 80x20 90x15 100x15 110x10 120x10 (dont like these from low back standpoint at this particular gym)
adductors 100x20 120x20 140x20 160x15 180x15 190x10 215x10 235x10
stand abductors 50x10 75x10 100x10 125x10/2 75x10
leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10 720x10 810x10
v squat face fwd 90x10 180x10 270x10 360x10 450x10 540x10
30 min stepmill lss level 8.

done for the day. slowly working my weights back up and not wrecking my knees doing so. so the way i have been laying it out is increasing by a plate or two every week but leaving some in the tank. so i know i can do more but i am still building my knee strength back up without killing them at the same time. pumps are great strength is holding great with the addition of steady state. so i am pretty happy. low back is also holding up but i was kind of iffy with the lying leg curls at this gym because for some reason they put a ton of stress on low back and their seated ham curl is out of order. so working with what i got. all in all a damn good session that i am happy with and the week is running very well so far.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz bison
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

I just switched from Jasmine rice to basmati rice , not sure what I was thinking I'm a jasmine rice person.

Hope your doing well big dog

i have had to do it in the past because sams and costco were out and i kick myself every time it happens for not stocking up. not much difference in the two other than taste and i think jasmine taste wise blows them all away. toss some splenda and cinnamon in there and call it a day

[jolter604]

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

yesterday

calves/chest/delts/abs/cardio

machine toe press as 110x10 130x10as 150x10as 170x10as 190x10as 210x10as 230x10 ds 230x10ds 210x10ds 190x10ds 170x10ds 150x10ds 130x10ds 110x10
incline db press 25x10 30x10 35x10 40x10 45x10 50x10 55x10 60x10 65x10 70x10 75x10 80x10
ng machine press 80x10 90x10 100x10 110x10 120x10 90x15
cable cross high low 7sets 10 reps
db lats 10x10 15x10 20x10 30x10 25x10/2
bent over cable rear lats 6 sets 10
machine crunches 50x15/4
30 min stepmill lss level 8

done for the day. numbers arent earth shattering but this is the first time since i jacked up my neck which turned into a shoulder issue that i have been able to press anything about 50-55 without real pain. i had one machine and cross overs that werent to bad but everything else was brutal painful. i was super stoked to finally start climbing up in numbers and not being crippled with pain. i cant say i wasnt getting by with what i had been doing but it was more maintaining a little of what i have and pumping the area with blood. nothing like failing with a weight from the weight and not the reps. great day in the books and super happy. now we just have to keep it rolling.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz bison
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

I just switched from Jasmine rice to basmati rice , not sure what I was thinking I'm a jasmine rice person.

Hope your doing well big dog

[guns01]

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

yesterday

calves/chest/delts/abs/cardio

machine toe press as 110x10 130x10as 150x10as 170x10as 190x10as 210x10as 230x10 ds 230x10ds 210x10ds 190x10ds 170x10ds 150x10ds 130x10ds 110x10
incline db press 25x10 30x10 35x10 40x10 45x10 50x10 55x10 60x10 65x10 70x10 75x10 80x10
ng machine press 80x10 90x10 100x10 110x10 120x10 90x15
cable cross high low 7sets 10 reps
db lats 10x10 15x10 20x10 30x10 25x10/2
bent over cable rear lats 6 sets 10
machine crunches 50x15/4
30 min stepmill lss level 8

done for the day. numbers arent earth shattering but this is the first time since i jacked up my neck which turned into a shoulder issue that i have been able to press anything about 50-55 without real pain. i had one machine and cross overs that werent to bad but everything else was brutal painful. i was super stoked to finally start climbing up in numbers and not being crippled with pain. i cant say i wasnt getting by with what i had been doing but it was more maintaining a little of what i have and pumping the area with blood. nothing like failing with a weight from the weight and not the reps. great day in the books and super happy. now we just have to keep it rolling.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz bison
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

monday

calves/back/abs/cardio

pull downs 85x15 100x15 120x10 140x10 (warmup)
chins x6/4 (done with a super slow neg and big stretch)
mod cable pull overs x10/3
meadows rows 25x15 50x15 75x12 100x12/3
incline db seal rows 25x10 35x10 45x10 50x10 30x10
pro grip machine rows 135x10 150x10 165x10 180x10
def sm bent rows 95x10 115x10/2
machine crunches 50x15/4
30 min stepmill lss level 8

done for the day. ok, enough messing around, i need to get on here and keep my log up to date. i booked my hotel for nationals in july but havent committed 100% to doing it. i had to book or i wouldnt have gotten a room. so i am going through the same process as if i am going to do it and will put the work in. funding and health will be the deciding factors since my youngest will be going into his senior year this upcoming school year and it is going to be stupid expensive. that and my it will be my 25th anniversary with the mrs. so we will see what happens on that end.
ok, everything training wise is running pretty smooth for the most part. trying some new things and movements just to shake things up a bit. more add ons than anything but i am trying them out to see how they fit in. getting stronger and healthier atm so we are on the right path right now. so let's get this and see what we can get done this season. on a side note, digestion is holding up pretty well and i am actually sleeping pretty good. so that helps as well.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz bison
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

supps right now

125 test e ed
100 tren eod
100 primo ed
25mcg t3
4iu gh
2 iu slin fasted before cardio or walk (i am having glucose issues atm and trying to bring them down)

[guns01]

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

yesterday

calves/back/cardio

machine toe press 110x15 130x15 170x10 210x10 250x10 290x10 150x20
hs pull downs 45x15 70x15 90x10 115x10 135x10 160x8 90x12
t bar rows 45x10 90x10 135x10 190x10/2 90x10 45x10
hs iso low rows 45x15 70x10 90x10 115x10/3 45x12
neutral cg pulldown 85x10 100x10 120x10 140x10
pg low row to chest 100x10 120x10 140x10 160x10
trap bar deads 135x5 185x5 235x5 285x5 335x5
machine crunches x15/4
15 min stepmill intervals 2-1 level 17 level 6

done for the day. getting over another bs sickness with a fever and respitory issues. i trained through it last week but it damn sure wasnt even close to a productive week and it took forever because i couldnt breath for shit to top it off. did get in and get a damn good strong session with a good pump. over all feeling pretty good and getting some good work in at the start of the week. so we shall see how well this week goes after this one.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
300g jasmine rice
2 cups spinach
meal 2
8oz chicken
300g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
300g jasmine rice
meal 5
2 cups egg whites
300g jasmine rice
asparagus
meal 6
6oz bison
300g jasmine rice
meal 7
8oz sirloin
300g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[rnixon]

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

i will put some up when i fire up prep this year

He'll ya email me so I don't miss them ahha.
Hope you are well brother!

Sent from my SM-S918W using Tapatalk

[guns01]

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

yesterday

calves/chest/delts/abs/cardio

seated calf raise 25x15 50x15 75x10 100x10 125x10 150x10 ds125x10ds 100x10ds 75x10ds 50x8
machine press 70x15 90x15 110x10 130x10 150x10 170x10 190x10 110x12
machine flys 70x10 90x10 110x10 130x10 70x10 90x10
incline dante rear delt rows 40x10 50x10 60x10 70x10 80x10 90x10
db lats 10x10 15x10 20x10 25x20 20x10/2
machine crunches x15/4
15 min stepmill intervals 2-1 level 17 and 7

done for the day. obviously i am still dealing with the bs shoulder issue that the pt created last year. my graston lady says i have a bursa sack that is creating issues etc.... so we are tying to figure it out. at least i am not pressing 100 and feeling god awful pain now but it is still very limited. i can do certain machines cable cross overs and some fly machines. still get a pretty good pump going but very limited. so for a limited session not to bad. another good day in the books with no real complaints.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
300g jasmine rice
2 cups spinach
meal 2
8oz chicken
300g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
300g jasmine rice
meal 5
2 cups egg whites
300g jasmine rice
asparagus
meal 6
6oz bison
300g jasmine rice
meal 7
8oz sirloin
300g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

Crazy let see some posing/size pics?

Sent from my SM-S918W using Tapatalk

i will put some up when i fire up prep this year

[rnixon]

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

yesterday

calves/back/abs/cardio

toe press 110x15 130x15 150x10 170x10 190x10 210x10
hs pulldowns 45x15 70x15 90x12 115x12 135x10/2 70x12
hs low rows 45x15 70x15 90x10 115x10 135x10/2 45x15
ng close grip pulldowns 55x10 70x10 85x10 100x10 120x10 140x10
wide pro grip cable rows 85x10 100x10 120x10 140x10 160x10 100x12
t bar rows 45x10 90x10 135x10 180x7ds 90x10
cable crunches 55x15/4
15min step mill intervals 2-1 level 16 and 7

done for the day. going to get back to regular logging again. wasnt any point the last 2 weeks because my training was sporadic and rushed with last week only being a 3 day training week for my 5 year colonoscopy bs. so no eating the day before and guts being wrecked the next two days. so that ruined that week. cool thing was i got to nail out some good therapy work and cryo treatments while not being completely wrecked. so that brought me into this session fresh and as health as possible. so no really bad complaints at all and all my numbers were actually pretty damn good. so completely happy with that. so we will see how many good sessions and weeks i can string together. cardio after missing a bit was way harder than it should have been and sucked as usual. was up close to 1k grams of carbs a day for a while and now i am pulling it back down again

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
300g jasmine rice
2 cups spinach
meal 2
8oz chicken
300g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
300g jasmine rice
meal 5
2 cups egg whites
300g jasmine rice
asparagus
meal 6
6oz bison
300g jasmine rice
meal 7
8oz sirloin
300g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Crazy let see some posing/size pics?

Sent from my SM-S918W using Tapatalk