Follow Along G's Run to the NA's

[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

[guns01]

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

yesterday

off/rehab

day off yesterday and pt appointment. she tore me up both in the arm shoulder pec and my mid back issue. so today i am sore and beat up from the session. cool thing is she dug in the arm all over and didnt feel any tears gaps or holes. so it should be good to go i hope. trap back area still is pretty busted up and she said it is full of inflammation and that i may need to go and get adjusted in case it is my spine. i will let it heal and rest before i do that though


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
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

[thudgens96]

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

no prob man. as you can see from the last year or 10 i am the master of figuring out and working around injury haha

Well my friend I pray that you are never injured again but I am happy to learn from your expierience.

Sent from my SM-S975L using Tapatalk

[guns01]

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

Thank you sir I appreciate all your help.

Sent from my SM-S975L using Tapatalk

no prob man. as you can see from the last year or 10 i am the master of figuring out and working around injury haha

[thudgens96]

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

well if the pain is gone and it's numb i would say that he has helped it from being pressed on a little bit. i am no doc but that's what i would think. as for training i wouldnt load your spine at all but still flush it and your legs with blood. i would try to do it every day to if you can. hypers reverse hypers etc... for the lower back. i wouldnt try to do any lying leg curls at all till it's healed up though. when you are going to flush the lower back out do it at the end of your training and give yourself about 10 mins before you have to leave. idk now many times i have had to drive on one hip with the seat laid all the way back or even pulling over and laying back in the seat on my side. it's a ***** when you first start out but trust me it will help eventually. just have to get through the initial discomfort

Thank you sir I appreciate all your help.

Sent from my SM-S975L using Tapatalk

[guns01]

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

Nice one brother. Got a question for you my friend my left leg has more numbness than pain now. What are your thoughts training while it's numb feeling.

Sent from my SM-S975L using Tapatalk

well if the pain is gone and it's numb i would say that he has helped it from being pressed on a little bit. i am no doc but that's what i would think. as for training i wouldnt load your spine at all but still flush it and your legs with blood. i would try to do it every day to if you can. hypers reverse hypers etc... for the lower back. i wouldnt try to do any lying leg curls at all till it's healed up though. when you are going to flush the lower back out do it at the end of your training and give yourself about 10 mins before you have to leave. idk now many times i have had to drive on one hip with the seat laid all the way back or even pulling over and laying back in the seat on my side. it's a ***** when you first start out but trust me it will help eventually. just have to get through the initial discomfort

[thudgens96]

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

today

legs/abs/cardio/rehab

5 min stationary bike
roller work
lying leg curls warmup 60x10 70x10 80x10 90x10
TRISET
glute kick backs 80x10ts 100x10ts 100x10ts 100x10ts
stiff leg deads ts ts145x10/4ts
lying leg curls ts ts100x10/4
walking lunges x10/3
ez bar curls 20x50
30 min incline tread mill

done for the day. finishing out the week with another leg day. of course with the triset huffing and puffing with a nasty painful pump. i kept the weight on the light end because that's what i am supposed to be doing and squeezing the hell out of everything. i am trying to keep from pushing to hard on these high freq body parts and getting hurt again. i can almost guarantee that's what my issue is with the arm. good productive day in the books though


meal 1
5 whole eggs w/light cheese
1 cup spinach
2 slices ez bread
1 tbl spn natty pb
1 tspn 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
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

Nice one brother. Got a question for you my friend my left leg has more numbness than pain now. What are your thoughts training while it's numb feeling.

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

legs/abs/cardio/rehab

5 min stationary bike
roller work
lying leg curls warmup 60x10 70x10 80x10 90x10
TRISET
glute kick backs 80x10ts 100x10ts 100x10ts 100x10ts
stiff leg deads ts ts145x10/4ts
lying leg curls ts ts100x10/4
walking lunges x10/3
ez bar curls 20x50
30 min incline tread mill

done for the day. finishing out the week with another leg day. of course with the triset huffing and puffing with a nasty painful pump. i kept the weight on the light end because that's what i am supposed to be doing and squeezing the hell out of everything. i am trying to keep from pushing to hard on these high freq body parts and getting hurt again. i can almost guarantee that's what my issue is with the arm. good productive day in the books though


meal 1
5 whole eggs w/light cheese
1 cup spinach
2 slices ez bread
1 tbl spn natty pb
1 tspn 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
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

[thudgens96]

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

today

abs/calves/back/tri/cardio

incline sit ups x10/4
standing calf raise 315x10 355x10(10s)x10(10s)x10(10s)/4
cable pull overs 100x12 110x12 120x12/4 (little pull on the arm but not bad)
v bar press downs 120x15 140x15 150x15 160x15
overhead tri extensions 100x12 120x12/4
rehab db curls 15x50
30 min incline treadmill

done for the day. just more of a misc type of day to get in and move some blood around since i cant train back. i did get the bright idea that i can do cable or machine pull overs without any stress on my arm. so hell yeah i tossed them in but didnt get to silly. i also put the tris in just for shits and giggles to push some blood in as well. so all in all just a blood day with nothing really special. that and the rehab db curls are brutal painful with such high reps. one set and it is full and painful.


meal 1
5 whole eggs w/light cheese
1 cup spinach
2 slices ez bread
1 tbl spn natty pb
1 tspn 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
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

You the man brother you'll find a way to get it done.

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

abs/calves/back/tri/cardio

incline sit ups x10/4
standing calf raise 315x10 355x10(10s)x10(10s)x10(10s)/4
cable pull overs 100x12 110x12 120x12/4 (little pull on the arm but not bad)
v bar press downs 120x15 140x15 150x15 160x15
overhead tri extensions 100x12 120x12/4
rehab db curls 15x50
30 min incline treadmill

done for the day. just more of a misc type of day to get in and move some blood around since i cant train back. i did get the bright idea that i can do cable or machine pull overs without any stress on my arm. so hell yeah i tossed them in but didnt get to silly. i also put the tris in just for shits and giggles to push some blood in as well. so all in all just a blood day with nothing really special. that and the rehab db curls are brutal painful with such high reps. one set and it is full and painful.


meal 1
5 whole eggs w/light cheese
1 cup spinach
2 slices ez bread
1 tbl spn natty pb
1 tspn 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
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/cardio

5 min stationary bike
roller work
one leg glute bridge w/iso x10(10s)/2
dbl leg glute bridge w/iso x10(10s)/2
hs seated leg curls 25x8 50x8 75x8 100x8/4
bb stiff leg dead 45x10 95x10 145x10 195x10 195x10
elevated sm lunges 45x10 95x10/3
leg press 180x15 270x15 360x15/3 (these were feet close together and at the bottom of the platform)
db curl rehab 10x50
30 min incline tread mill

done for the day. not a bad day today. got a painful sick pump going with the higher end rep ranges and lunges. i am probably going to be a little bit sore tomorrow since i havent done lunges in a bit. mid of the week leg day number 2 so this was an easy no failure one with a little more emphasis on hams. all in all a good one in the books.


meal 1
5 whole eggs w/light cheese
1 cup spinach
2 slices ez bread
1 tbl spn natty pb
1 tspn 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
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

abs/calves/delts/cardio

machine crunches 80x10/4
seated calf raise ss 75x10 150x15/4ss
tibia raise ss ss75x10/4
bent db rear lats 10x15 15x15 20x15 25x15/3
heavy db lat swings 40x25/4
db front raise 10x10/4 (being careful with these)
db curls 10x50
30 min incline tread mill

done for the day. not to bad of a session today at all. got a great pump going, no pain in the shoulder or bicep at all with any of the work i did. so i am damn happy with that. got the note to go into high freq leg block for now and do some super super light db curls and db front raises ed. thats to flush new good blood out and all the waste and nasty out from healing. i should be good to start some super super light back work in a week or two. loading anything above my head and pulling is still a little tender. so i am not pushing it.


meal 1
5 whole eggs w/light cheese
1 cup spinach
2 slices ez bread
1 tbl spn natty pb
1 tspn 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
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