Follow Along G's Run to the NA's

[guns01]

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

today

calves/chest/delts

standing calf raise 315x10 335x10 335x25/4
hand bike warmup
db bench press 25x8 40x8 55x8 70x8 85x8 100x8 80x23
rb incline bb press 185x8 225x8 275x8 315x8
high incline bb press 185x12 225x12/2
machine lat raises 40x20 60x18 70x16 90x14
reverse peck deck fly 90x12+8p/4

done for the day. not to bad of a session today at all. even though i am breathing fire and my head was pounding i was still able to knock out a pretty good day. all in all happy with it actually. i dont feel any better but my body is functioning really well. i slept like complete shit last night also and even though i dont really sleep great to begin with, i slept even worse. hopefully this will pass quickly.


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

abs/back

standing cable crunch 70x10/4
one arm machine rows 80x10 100x10 120x10 140x10 150x10
MUSCLE ROUNDS
deads 155x2 185x2 225x2 275x2 275x4/6
one arm cable pull downs 35x10 40x10 50x10 60x10
db rows 75x8 85x8 100x8

done for the day. had much more on the agenda today but getting sick now and then spending the first 45 mins getting people's cars unstuck at the gym kind of put a keebosh on my program today. i didnt even make it 10 steps into the gym and a lady caught me from behind and asked. then another and another. still able to get a pretty good workout in though. i had to go lighter on my deadlift muscle rounds today from the sinus pressure. i figured passing out probably would have been a bad call today. got it done and it's warm again. now if i can shake this sinus crap cold or whatever it is, i will be golden.


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

The change of weather can really mess things up, everyone is sick and just passing germs around.


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killing me man and i was able to go out in a t shirt and shorts today.

[Pushtoday]

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

The change of weather can really mess things up, everyone is sick and just passing germs around.


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[guns01]

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

yesterday

calves/arms

seated calf raise 1.5s 50x10 75x10 100x10/4
hand bike warm up
reverse cable curls 15x10 20x10 25x10 35x20 45x20 50x20 55x20
one arm machine preachers 20x10 30x10/3
incline db curls 3sec negs 20x10/4
one arm cable press downs ss 40x10ss 50x10ss 60x10ss 65x10ss
one arm overhead cable extensions ss ss40x10 ss50x10 ss60x10 ss65x10
pronated db kickbacks 20x10/4
reverse grip press downs w/partials 100x15+10p/4

done for the day. finally finally made it in to the gym. got a great fast paced session in and had cardio planned but i got stuck in the parking lot when we parked. so my cardio was getting our ride unstuck. they claimed that they had the parking lot good to go and clear haha no where near the case. they just packed down all the snow and ice worse than ever. huge pain in the ass but we got it done and got in their. super warm temps this week so on the weather front we are good. unfortunately for me i am now coming down with either a bad cold or a sinus infection. so damn it i cant buy a break this week 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 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

So sis you get to the gym? I am thinking you could plow right through anything,lol. There is always mega cardio at home

yep sure did make it in yesterday. then got stuck in the parking lot haha. we did lots and lots of cardio while snowed in. this is the lowest temps have been in our area since 1950 and it normally only stays cold for a day or two. not this time, we are breaking records left and right. roads are pretty much clear and we will be in the 70s this week. i hate the ice and snow here, no equipment and everything shuts down

[BABY1]

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

playoff football is on the agenda haha. we were going to try and brave it and go in to the gym this afternoon but their were 5 crashes at the intersection where the gym is and our neighborhood is still an icy nasty mess. smh, it is nasty nasty cold

So sis you get to the gym? I am thinking you could plow right through anything,lol. There is always mega cardio at home

[thudgens96]

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

Try to enjoy brother. I bet you are stir crazy

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[guns01]

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

Sounds like a good decision to just stay home. [emoji458]


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yeah i told the mrs yesterday at least we had football to look forward to. haha

[Pushtoday]

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

Sounds like a good decision to just stay home. [emoji458]


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[guns01]

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

sounds like some cuddling and movie marathons

playoff football is on the agenda haha. we were going to try and brave it and go in to the gym this afternoon but their were 5 crashes at the intersection where the gym is and our neighborhood is still an icy nasty mess. smh, it is nasty nasty cold

[BABY1]

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

sounds like some cuddling and movie marathons

[guns01]

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

yesterday

off(weather)

still freaking snowed in. by looking at it i would say we have about 3in of ice under about 4-6in of snow. thaws a bit in the sun then refreezes back over in the evening. not working the roads here very well and it is a nasty slick mess. accidents all over and roads are closed all over as well. state and local taxes hard at work for us. hopefully i will get out sometime this afternoon or at least by tomorrow. starting to get a bit stir crazy. i did do some shoveling off of our porches and driveway. we dug the wife's truck out yesterday also. so i did get out and froze my nuts off for a bit.


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

[thudgens96]

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

Enjoy the little break brother. Guess God thought you needed the rest.

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[thudgens96]

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

they just brought that one in maybe last year and i am pretty sure it is for the trainers to work with the older people and injured vets. i figured what the hell it would be a great warmup for me too. crank up the intensity level on it and it is pretty silly.

Nothing silly about it if it works. I really like hitting the speed bag before arm day.

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