Follow Along G's Run to the NA's

[guns01]

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

Are you done with the DB curl for 50 reps?


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no, i am still doing it daily. i just dont consider it a part of the workout anymore even though it is quite the painful pump haha

[Pushtoday]

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

Are you done with the DB curl for 50 reps?


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[guns01]

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

yesterday

calves/chest/delts/cardio

seated calf raise 2sec stretch each rep 50x10 75x10 100x10 125x10 150x10 175x10 200x10/2
hs incline press 55x10 70x10 90x10 115x10 135x10
bench press 135x6 185x6 225x6/3
decline press 165x30 185x25 225x20
db lats 25x10/3 25x10+25p
30 min treadmill

done for the day. not to bad of a day yesterday. no real issues at all other than time. church service ran long and i didnt get in until later than i wanted to and to stay on time with meals i had to go way faster and cut some things short that i will have to make up today. no worries though still a really good session. i do have an issue going on with my right hand that i have no clue what it is. it and my hand hurt something fierce to put any pressure on. i may have pinched a nerve or something but it is damn painful. i had to wrap that wrist casting style yesterday just to press.


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

[guns01]

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

Pizza and cookies last time and Double bacon burger, fries and shake this time.
When you cheat you do it right!


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hell yeah man. they are opening up a bunch of new food places in our area and i have to try them all out haha. only thing that sucks is i eat so much getting the cheats in is sometimes a bit difficult but i manage haha

[Pushtoday]

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

Pizza and cookies last time and Double bacon burger, fries and shake this time.
When you cheat you do it right!


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[guns01]

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

today

legs(1)

5 min stationary bike warmup
roller work
one leg glute bridge w/iso x10(10s)/2
dbl leg glute bridge w/iso x10(10s)/2
reverse hypers x10/4
lying leg curls 50x15 60x15 80x15 90x15 110x15 ds140x15ds 110x8ds 90x8+25p
adductors 190x10/4
leg press 200x15 290x12 470x10 650x10 740x10 830x10 920x10 fun set 1010x12(30sec)x11(60sec)x15
ssb squats 205x12 245x12/2

done for the day. great great session today. felt good strong no joint issues at all and got a hell of a nasty pump. so not really a whole lot to note other than it being spot on and awesome today. cheat day as well so that makes it all the more better 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
cheat
dbl steak burger w/bacon and cheese
med fries
large shake

[guns01]

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

yesterday


off/rest

nothing at all to note today really. watched tv and i am pretty sure i only went out once yesterday for steaks haha.



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

[guns01]

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

today

legs(3)

stationary bike warmup
adductors 190x12/6
one leg leg press 90x10 135x10 180x10/3
one leg leg extension 60x10/3
squats 45x10 135x10 205x31 (yep one set to failure)

done for the day. ok i have to note that i skimped on cardio today but not by choice, i forgot my shoes at home and no way in hell i was about to do intervals in chucks and getting nasty blisters. any way pump from hell day super quick and def not anywhere near easy. i am still having to tell myself not to much weight leave some left over this is workout number 3. it's really hard when you feel good to hold back when you are supposed to. that's why i only went with 205 for my squat set to fail. i knew i could get 225 for 30 or so reps but that would have put even more strain on my back and recovery when i have legs again on sat. so i went smart and it still kicked my ass haha. great 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 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

[guns01]

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

today

abs/calves/delts/cardio

incline sit ups x10/4
standing calf raise 315x`10 355x10(10s)x10(10s)x20(10s)/4
reverse peck deck fly 60x10 75x10 90x10 105x10 120x10/2
machine press 120x8 140x8 160x8 180x8
db lats 20x12 25x12/3
db curls 10x50
12 min step mill intervals 2-1

done for the day. nice quick get a pump and get out kind of day. elbows were a tad bit angry this session but they loosened up by the end. huge stormy cold front rolling through and i can damn sure feel it. takes forever to get good and warmed up. nothing like waking up to 70 and then dropping to 50 in a couple hours and continue to drop. not good for being banged up for sure. bicep is still getting better, it is still a little bit tight but no real pain or issues but i am still babying it rehabbing and protecting it for the time being.


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

[guns01]

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

Lunges are killers. Like to do them in the parking lot

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hell yeah, we do that also from time to time as well

[thudgens96]

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

today

calves/legs(2)/cardio

standing calf raise 315x10/2 335x25/4
seated leg curls 105x10 120x10 135x20/4 (30 sec rest)
stiff leg dead 3/4 145x15/3
walking lunges x20/3
leg extension 3sec contraction 105x10/3
12 min step mill intervals 2-1

done for the day. stupid stupid painful pump day today with a super fast pace. nothing really crazy to note today at all. lower back is a little bit tight but other than that everything feels and went smoothly today.


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

Lunges are killers. Like to do them in the parking lot

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

calves/legs(2)/cardio

standing calf raise 315x10/2 335x25/4
seated leg curls 105x10 120x10 135x20/4 (30 sec rest)
stiff leg dead 3/4 145x15/3
walking lunges x20/3
leg extension 3sec contraction 105x10/3
12 min step mill intervals 2-1

done for the day. stupid stupid painful pump day today with a super fast pace. nothing really crazy to note today at all. lower back is a little bit tight but other than that everything feels and went smoothly today.


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

[guns01]

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

today

abs/back/rehab/cardio

standing crunches w/vac 70x10/4
cable pull overs 80x10 90x10 100x10 110x10 120x10
pull downs w/pro grip 70x8 85x8 100x8 100x8 (no issue)
deads (muscle rounds 135x3 185x3 225x3 275x4/6 (10sec between sets)
db curls 10x50
12 min step mill intervals 1-1

done for the day. happy day in the books today. i actually got a little bit of back work in with no issues whatsoever. i only did a few movements and went easy but i did test it out a little bit. no pain at all and no pulling or cramping. i may add a new movement in week to week. i will lay off of direct bicep work for a while though. i really think it may be more in my front delt and the bi tie in. either way a good day in and the muscle rounds with deads was a nice kick in the nuts. i was farting the entire time haha and cracking up. hard to get good bracing pressure when it sounds like your pants are ripping. no clue where the gas came from today either.


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

[guns01]

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

today

chest/tri/cardio

machine press 60x8 80x8 100x8 120x8 140x8 160x8 180x8 200x8
incline bb press 165x6 185x6 225x6 255x6 (muscle round) 205x4/6 (10sec between rounds)
hs incline 70x8 90x8 115x8 ds115x8 70x18
cable press downs 4x12 to the whole stack. no clue on the weight it's a different gym today
incline db skullies 30x8/4
db curl 10x50
12 min step mill intervals

done for the day. took my youngest to the gym today so we went to a different one than usual. so again no calf machines at all and abs weren't on the agenda today. all in all a good day in and a really good pump. not the strongest day in history but still a good one. we are experimenting with some muscle rounds while i am healing on movements that put the injury in jeopardy. that way i can still train some stuff and still let it heal up and not be in danger. we shall see how it goes. the one i tried it on today was to light but i am learning still.

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

[guns01]

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

yesterday

legs(primary)

5 min stationary bike warmup
roller work
one leg glute bridge w/iso x10(10s)/2
dbl leg glute bridge w/iso x10(10s)/2
reverse hypers x10/4
seated leg curls 90x12 105x12 120x12 135x12 150x12 165x10 180x8
adductors 190x10/6 (forgot my plate extender)
squats 45x10 135x10 185x7 225x7 275x7 315x7 (cut short to protect my neck)
machine leg press 390x20/4 (20sec rest low and close on the platform)
banded stiff leg deads 95x10(rb) 145x10(ob)/2

done for the day. not a bad day at all yesterday. cheat day as well. like i said yesterday i had work done on the arm and back so i went a little bit easier on squats to protect the area and not get it more inflamed than it already was. weights moved really easy too. we did have to wait for a hell of a long time on just about every single movement which was a huge pain in the ass and we even went in later than usual to avoid that. it was so crowded when we got there that i couldnt get in abs or calves. got some new additions on my foods and increase in cals today also

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
cheat meal
4 slice of the new pizza hut pizza pep
3 plain sugar cookies

new foods and totals added