Follow Along G's Run to the NA's

[guns01]

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

yesterday

abs/calves/back/cardio

decline leg raise ss x10/4ss
incline sit ups ss ss x10/4
standing calf raise ss 355x10 390x10x10p(10s)ss 435x10x10p(10s)/3ss
tibia raise ss ss75x10/4
db rows (added bands at the end) 80x10 110x10 130x10 150x10 150x10 (added dbl red band) 150x10 ds150x10ds 130x8ds 100x8
wide grip pull downs 120x8 140x8 160x8 ds140x8ds 100x8
low pull rows 4 sets of 10 (stongman buddy picked the weight and i didnt look but i t was heavy)
banded hypers x10/3
12 min step mill intervals

done for the day. stupid painful and heavy day. i got to train with my 300lb + strong man buddy yesterday and it was extra special brutal. i actually reaggervated my trap rhomboid area pretty bad in doing so. eh it will get better even though it hurts and sucks. he normally trains at a different gym that the db go up to 200. so on the 2d set of db rows he says it isnt heavy enough lets add bands. screw it dbl band it. that was both heavy and stupid, so much so he said it was worse than the 200lb db. i tweaked the trap on that last set doing the drops which figures. all in all a good workout and i got a cheat yesterday as well. more food to be added to the lineup today also.

i also added in the mk on friday am. i will start up a log on that today and make some notes on it here as well.



meal 1
4 whole eggs w/light cheese
1 cup spinach
3 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1/2 cup black beans
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
2 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup green beans
1/2 cup black beans
1/2 avacado
meal 6
8oz turkey
8oz red potato
1/2tbl spn organic grass fed butter
1 cup broccoli
1/4 cup sour kraut
cheat
mega sausage lovers plate
apple toffee stuffed french toast
klondike bar

[guns01]

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

yesterday

off

nothing really special to note from yesterday. got some errands done and rested. lower back loosened up a boat load for me yesterday which is a huge plus. so now i get to make it angry again today haha


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

lookin good, as always, here guns! You using the Kerrygold butta?

yes ma'am. i am not driving all the way down to whole foods for one of the ones they carry when it is just as good.

[BABY1]

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

lookin good, as always, here guns! You using the Kerrygold butta?

[guns01]

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

today

calves/back/bis/cardio

standing calf raise 335x10 590x10x10p(10s)/4
chins x10/4
db pull overs 60x10/4
chest sup machine rows 135x10 150x10 165x10 180x10
reverse bb curls 40x15 50x15/3
bb 1.5 curls 60x10/4
30 min slight incline tread mill

done for the day. not to bad of a session today. got a great pump and went very easy on the lower back and that was successful. bicep tendons and forearms a still a little aggervated so i didnt go to crazy on bis. i can say that they are no where near as tender as they were a week or so ago. got the day off tomorrow so hopefully back and the arms will be good to go or at least closer by sat.



meal 1
4 whole eggs w/light cheese
1 cup spinach
3 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1/2 cup black beans
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
2 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup green beans
1/2 cup black beans
1/2 avacado
meal 6
8oz turkey
8oz red potato
1/2tbl spn organic grass fed butter
1 cup broccoli
1/4 cup sour kraut

[guns01]

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

today

abs/legs

standing cable crunch w/vac 70x10/4
roller work
one leg glute bridge x10(10s)/2
dbl leg glute bridge x10(10s)/2
reverse hypers x10/3
seated leg curls 90x10 105x10 120x10 135x25/3
adductor 180x10 190x10 235x10/4
leg press 180x10 270x10 370x10 460x10 550x10 640x10 720x10 810x10/3
hacks 1.5 ss 360x8/4ss
walking lunges ss ss60x10/4

done for the day. another lack luster unimpressive day for legs. idk if it's from killing the crap out of back and doing a bunch of cardio or what. my lower back is pretty beat up and my knees get pretty angry about 720 and 800 or more feels like a ton. i can squat heavy as hell but for some reason lately the leg press is kicking my ass. still a nasty session with a good pump, i am just not happy at all with the numbers. hell it could be the addition of the heavy heavy adductor work we have put into each session. after this training block i am going to have to do some tinkering. my lower back is dicked up from the t bar rows most likely, so i know where that came from. i started back throwing my belt on even though i didnt want to. that may have helped prevent it haha.


meal 1
4 whole eggs w/light cheese
1 cup spinach
3 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1/2 cup black beans
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
2 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup green beans
1/2 cup black beans
1/2 avacado
meal 6
8oz turkey
8oz red potato
1/2tbl spn organic grass fed butter
1 cup broccoli
1/4 cup sour kraut

[guns01]

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

today

abs/calves/back/cardio

decline leg raise x10/3
reverse hypers x10/3
standing calf raise 335x10 355x45x30x25 (10s pause after failure each time)
low rows 85x10 100x10 120x10 140x10 160x10/4
wide grip btn pull downs 120x10/4
rack pulls 185x2 225x2 275x2 315x2 365x5/6 (10s between sets)
reverse hypers x10/3
30 min slight incline tread mill

done for the day. so i added in reverse hypers before and after training today to both warm up my low back and to decompress it a bit as well. i probably shouldnt have pulled today but it felt ok so i went for it. i probably wont be able to walk tomorrow but i still got some good work in either way. moved some good weight around today and got a good pump going. we actually moved really quick as well. so another good day in the books and we will see how it holds up tomorrow. and yes more fascia blasting this am pre workout as well.



meal 1
4 whole eggs w/light cheese
1 cup spinach
3 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1/2 cup black beans
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
2 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup green beans
1/2 cup black beans
1/2 avacado
meal 6
8oz turkey
8oz red potato
1/2tbl spn organic grass fed butter
1 cup broccoli
1/4 cup sour kraut

[thudgens96]

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

today

calves/abs/delts/cardio

seated calf raise ss 75x10 145x15/4ss (8sec contraction each rep)
tibia raise ss ss50x10/4
standing cable crunch w/vac 70x10/4
reverse peck deck 75x10 90x25/4
hs shoulder press 45x4 70x4 90x4 115x8/4
db lats 25x10 30x10 35x10/2
30 slight incline tread mill

done for the day. nice fast good session today. no issues with the low back until after cardio. we did do some fascia blasting this am and that helped out a boat load. other than that feeling nice full and good. good strength today as well.


meal 1
4 whole eggs w/light cheese
1 cup spinach
3 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1/2 cup black beans
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
2 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup green beans
1/2 cup black beans
1/2 avacado
meal 6
8oz turkey
8oz red potato
1/2tbl spn organic grass fed butter
1 cup broccoli
1/4 cup sour kraut

Very nice one brother.

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[guns01]

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

today

calves/abs/delts/cardio

seated calf raise ss 75x10 145x15/4ss (8sec contraction each rep)
tibia raise ss ss50x10/4
standing cable crunch w/vac 70x10/4
reverse peck deck 75x10 90x25/4
hs shoulder press 45x4 70x4 90x4 115x8/4
db lats 25x10 30x10 35x10/2
30 slight incline tread mill

done for the day. nice fast good session today. no issues with the low back until after cardio. we did do some fascia blasting this am and that helped out a boat load. other than that feeling nice full and good. good strength today as well.


meal 1
4 whole eggs w/light cheese
1 cup spinach
3 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1/2 cup black beans
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
2 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup green beans
1/2 cup black beans
1/2 avacado
meal 6
8oz turkey
8oz red potato
1/2tbl spn organic grass fed butter
1 cup broccoli
1/4 cup sour kraut

[guns01]

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

today

abs/calves/chest/tri/cardio

decline leg raise ss x10/4ss
incline situps ss ss x10/4
standing calf raise 335x10 355x10(10s)x10(10s)x10(10s)/4
flat db press 30x8 45x8 60x8 75x8 85x8 100x8
incline bb press 185x8 225x8 255x8 275x8 (steeper incline today than usual)
flat pro fly 30x8 35x8/3
cable rope press downs 80x15 90x15 100x15 110x15
db tate press 25x20/4
30 min slight incline treadmill work

done for the day. not the best day in the books today but still not to shabby at all. gym's heat and air are busted so it is stupid stupid hot. i train fully covered in a hoodie year round and it is hotter in there right now than the summer. that and i think i may have went in quite a bit dehydrated. so i am fixing that problem today. lower back is a tad bit fragile today so i went lower on the tread mill and i will be fascia blasting it the next few days. it's low back and hip that is pretty freaking tender. going to have to baby it till tuesday before deads. no other note worthy stuff today.


meal 1
4 whole eggs w/light cheese
1 cup spinach
3 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1/2 cup black beans
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
2 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup green beans
1/2 cup black beans
1/2 avacado
meal 6
8oz turkey
8oz red potato
1/2tbl spn organic grass fed butter
1 cup broccoli
1/4 cup sour kraut

[guns01]

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

Now that’s what I’m talking about!!
Pizza and cannolis.
A+ on the cheat brother.


Sent from my iPhone using Tapatalk

two of my favorites man. we have a local no shit italian joint that makes the best pizza and cannolis here. pretty much on point with what i have actually had in italy. so it is a go to for sure

[Pushtoday]

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

Now that’s what I’m talking about!!
Pizza and cannolis.
A+ on the cheat brother.


Sent from my iPhone using Tapatalk

[guns01]

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

today

abs/calves/back/cardio

standing cable crunch w/vac 70x10/4
standing calf raise ss 375x10 390x10x10p(10s)ss 435x10x10p(10s)/3 (felt good on jumping quick on these today)
tibia raise ss ss50x10/4
hs iso pull downs 25x8 50x8 70x8 90x8/3 100x8
cable iron cross x10/4 (no clue how heavy the stack was on these. i just used good form as heavy as possible)
t bar row 50x8 75x8 100x8 125x8/4
banded hypers x10/3
30 min incline treadmill

done for the day. well we waited to go in later today because it is a holiday weekend. should have waited longer because it was still shit house packed full of dick heads watching football and fucking off on their phones instead of training. the mrs got more pissed than i did because i wasnt about to get my bp up with the slin running. so it took a hell of a lot longer than it should have. i moved some ok weight and got a great pump. still having a bit of the what i think is called golfer's elbow going on. i wrapped up earlier today and it helped a bit but it still is painful. all good no pulling for 2 days. got a cheat in today also so all in all it is a good day.


meal 1
4 whole eggs w/light cheese
1 cup spinach
3 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1/2 cup black beans
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
2 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup green beans
1/2 cup black beans
1/2 avacado
meal 6
8oz turkey
8oz red potato
1/2tbl spn organic grass fed butter
1 cup broccoli
1/4 cup sour kraut
cheat
2 monster slices of meaty supreme pizza
2 cannolis

[guns01]

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

Sounds like you had an awesome day brother.
If only you had thrown in a burger, bowl of cereal, maybe a power ring or two.....[emoji507][emoji507][emoji507]


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i wont have a cheat on an off day haha. i save that for today

[Pushtoday]

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

Sounds like you had an awesome day brother.
If only you had thrown in a burger, bowl of cereal, maybe a power ring or two.....[emoji507][emoji507][emoji507]


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