Follow Along G's Run to the NA's

[BABY1]

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

looking great guns!

[guns01]

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

today

legs(2)/cardio

5 min stationary bike warmup
roller work
dbl leg glute bridge w/iso x10(10s)/4
reverse hypers x10/3
seated leg curls 90x15 105x15 120x15 135x15/4
adductors 190x20/4
squats 45x10 135x6 185x6 225x6 245x6 265x6 285x6
hacks 270x20/3
12 min step mill intervals 1-1

done for the day. good day in even though my right knee is giving me absolute fits right now. got a great pump going and even moved some ok weight squatting for speed. i cut it off when it started slowing down since it was a secondary day. all in all a good day in with little to really complain or note 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
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/arms/cardio

standing cable crunches 70x10/4
one arm machine row 80x10 90x10 100x10 110x10 120x10 130x10 140x10 150x10
low row 85x10 100x10 120x10 140x10 160x10
pro grip chest sup machine row 120x8 135x8 150x8 165x8
occluded rope press downs 100x15/6 (30 sec between sets)
occluded db curls ascending set 5x10 10x10 15x10 20x10 (30sec) ds 20x10ds 15x10ds 10x10ds 5x10
12 min step mill intervals

done for the day. got in a pretty good one again today. got a little pulling in the bicep when i first started getting warmed up on the first movement. so i went a little easy but still tried to move everything up a little bit. i added in occlusion work to keep from doing damage but still be able to get a productive session of biceps in. very successful on that one because the pump was absolutely stupid.

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

calves/chest/delts

seated calf raise 75x10 100x10 125x10 150x10 175x10 200x10/2 (2sec hold in the stretch)
hs flat press 55x8 65x8 70x8 75x8 90x8
incline bb press 165x8 185x6 225x6 265x8
machine press 150x15/3
reverse peck deck fly 90x15/3
heavy db lat swings 50x25/3

done for the day not the strongest or heaviest day in the books today. the bi shoulder area where i pulled was super tight. so i went nice slow and easy not to aggervate it any more. still not a bad day and still got a nasty painful pump going. so it was productive. i have to make up the cardio from today at the end of the week because we were out of time and had to go get my meat from the store. cant get off the time line and we didnt realize it early enough yesterday. eh, still a good day 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

Brother that looks like an insane workout was that 3 different rounds of leg press

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yessir it sure was. it was a serious kick in the nuts

[thudgens96]

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

yesterday

legs

5 min stationary bike warmup
roller work
one leg glute bridges w/iso x10(10s)/2
dbl leg glute bridges w/iso x10(10s)/2
adductors 190x10 235x10/4 235x17ds 190x11
banded stiff leg deads 145x8 195x8(red band) 245x8(red band) 245x8(orange band)
leg press #1 290x15 490x12 690x10 780x10 870x10 960x10
leg press #2 ds 960x6ds 870x6ds 780x6ds 690x6ds 600x37
leg press #3 ascending set 200x6as 300x6as 400x6as 500x6as 600x6as 690x6as 780x6
seated leg curls 120x10 135x10 150x10 165x10

done for the day. been offline for a few days due to a modem crash. didnt really miss to much on here to log. weds was an off day with cardio only thurs was the 3d leg day that was pretty light and easy and friday was a straight up off day. so nothing new or changed. i did get one hell of a nasty one in yesterday though even with a little bit of a sore knee issue going. we moved some pretty good weight and the pump was unreal stupid. good stuff across the board. i may be shifting back to chest/delts high freq after this training week to baby the arm a little more. also going to be adding in some occluded bicep work this upcoming week as well. i have an extra meal going in this week also. going to be interesting because i am already eating like a mad man.


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
itilian sub
5 caramel creme cookies

Brother that looks like an insane workout was that 3 different rounds of leg press

Sent from my SM-S975L using Tapatalk

[guns01]

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

yesterday

legs

5 min stationary bike warmup
roller work
one leg glute bridges w/iso x10(10s)/2
dbl leg glute bridges w/iso x10(10s)/2
adductors 190x10 235x10/4 235x17ds 190x11
banded stiff leg deads 145x8 195x8(red band) 245x8(red band) 245x8(orange band)
leg press #1 290x15 490x12 690x10 780x10 870x10 960x10
leg press #2 ds 960x6ds 870x6ds 780x6ds 690x6ds 600x37
leg press #3 ascending set 200x6as 300x6as 400x6as 500x6as 600x6as 690x6as 780x6
seated leg curls 120x10 135x10 150x10 165x10

done for the day. been offline for a few days due to a modem crash. didnt really miss to much on here to log. weds was an off day with cardio only thurs was the 3d leg day that was pretty light and easy and friday was a straight up off day. so nothing new or changed. i did get one hell of a nasty one in yesterday though even with a little bit of a sore knee issue going. we moved some pretty good weight and the pump was unreal stupid. good stuff across the board. i may be shifting back to chest/delts high freq after this training week to baby the arm a little more. also going to be adding in some occluded bicep work this upcoming week as well. i have an extra meal going in this week also. going to be interesting because i am already eating like a mad man.


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
itilian sub
5 caramel creme cookies

[guns01]

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

All things lead me back to your journal,lol. Thanks guns and it is time for me to follow your meal plan in a smaller version. I hope I can handle the fermented foods. Do you still eat beets too?

i use spinach in my eggs in the am and then i use beet root juice from vit shoppe instead of eating them. the jug i get has less than 1g of sugar and i am not adding any more volume in my stomach and the mrs doesnt have to cook more haha.

[BABY1]

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

All things lead me back to your journal,lol. Thanks guns and it is time for me to follow your meal plan in a smaller version. I hope I can handle the fermented foods. Do you still eat beets too?

[guns01]

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

today

calves/legs/cardio

stationary bike warmup
standing calf raise 315x10 355x35/4
one leg lying leg curls 10x12 20x12 30x12 40x12 50x12x10x6x5 (this was just one big set back and forth with no rest)
ghr x10/3
leg press 180x15 270x15 450x15/3
db hammie iso hold 45x30sec/3
db curls 10x50
30 min treadmill

done for the day. not a crazy hard or heavy day but very very painful one. lots and lots of deep burning on damn near every single move. i have a feeling that my hams are going to be absolutely smoke tomorrow. i get the day off minus cardio tomorrow which is a good thing because my legs hams blutes and lower back is smoke checked.


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/tris/cardio

standing cable crunch w/vac 70x10/4
one arm machine row 60x8 80x8 100x8 120x8 140x8
chest supp pro grip machine row dead stop 105x8 120x8 135x8 150x8
stretchers 85x10 100x10/3
v bar press downs 100x15 120x15 140x15 160x15
over head tri extensions 120x10 130x10 140x10 150x10
MUSCLE ROUNDS
dead lift 135x2 185x2 225x2 275x2 315x4/6 (10sec between each set)
db curl 10x50
30 min treadmill

done for the day. well i would say a damn successful day even though i am holding back and being easy. really hard to do when i know i am able to do so much more but i dont want to tear the arm all the way up. no pain or issues with it at all today either. so a damn good day in the books. lower back was pumped up stupid after the muscle rounds. so cardio was an extra special kind of suffering.


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

Are you done with the DB curl for 50 reps?


Sent from my iPhone using Tapatalk

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?


Sent from my iPhone using Tapatalk

[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!


Sent from my iPhone using Tapatalk

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