Follow Along G's Run to the NA's

[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.


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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]


Sent from my iPhone using Tapatalk

[guns01]

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

yesterday

day off

rest day but since it was the marine corps birthday and veteran's day weekend we took my youngest to the veteran's cemetery and all the memorials we have here locally. so we did quite a bit of walking but we got some really good pictures. i had a little girl that was probably only 3-4 shake my hand and tell me happy birthday. i couldnt hear her but i put it together what she was saying anyway. sucks being deaf


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

calves/back/bi/cardio

standing calf raise 375x10 390x10x10p(10s) 414x10x10p(10s) 425x10x10p(10s) 435x10x10p(10s)
hs iso rows 70x10 90x10 100x10/4
db pull overs 60x10/4
db shrugs 60x12 70x12 80x12 90x12 (3sec contractions)
db hammers 25x15/4
standing bb 1.5 curls 50x10/4
12 min stepmill intervals 1-1

done for the day. pump day so i held it back a little bit but still got some good work in. i got one day off then back to hitting back again so i needed to just drive some blood in and not destroy anything. i am getting a little flare up in my bicep tendons and forearms going on when i grip and it makes curling a very painful experience. i am thinking that all the extra back work and me gripping stuff way way to tight when focusing on squeezing is hammering the hell out of my forearms and a little of the lower bicep tendon. just flossing it up and paying a tad bit more attention to my gripping for a while. i dont use my wraps to often so i may need to break them out a little earlier into my work sets. we will see. day off tomorrow so rest and recovery are on the agenda.



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

Couldn't have been all bad moving decent weight

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damn nagging knee pain from the change over to chilly temps and rain held me back quite a bit. i felt like i had a whole lot more in the tank but i know better than to push it when it is painful. funny thing is it didnt hurt where it is normally tight when it gets angry. it was right on top of my knee cap and not tender. just annoying with no swelling at all. it;s good today so i am sure it's the nasty weather

[thudgens96]

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 w/iso x10(10s)/2
dbl leg glute bridge w/iso x10(10s)/2
lying leg curls 60x10 80x10 100x10 110x10 120x10 130x10 ds140x10ds 110x8ds 80x8 (30sec iso hold)
adductor 170x10 190x10 215x10 225x10 235x10/2
leg press 180x10 270x10 360x10 450x10 540x10 630x10 720x10 810x10
hack 1.5s 360x10/4
leg extensions 135x25/3

done for the day. probably one of the crappiest leg sessions i have had in a few weeks. cold as hell out knees were freaking achy so i wasnt able to push it to far or hard. i still get a pretty nasty pump going though and got the shaky legs by the end. so i did get some good work in just not any heavy weight at all. so i wont call today a full success but still ok.


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

Couldn't have been all bad moving decent weight

Sent from my SM-S975L using Tapatalk

[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 w/iso x10(10s)/2
dbl leg glute bridge w/iso x10(10s)/2
lying leg curls 60x10 80x10 100x10 110x10 120x10 130x10 ds140x10ds 110x8ds 80x8 (30sec iso hold)
adductor 170x10 190x10 215x10 225x10 235x10/2
leg press 180x10 270x10 360x10 450x10 540x10 630x10 720x10 810x10
hack 1.5s 360x10/4
leg extensions 135x25/3

done for the day. probably one of the crappiest leg sessions i have had in a few weeks. cold as hell out knees were freaking achy so i wasnt able to push it to far or hard. i still get a pretty nasty pump going though and got the shaky legs by the end. so i did get some good work in just not any heavy weight at all. so i wont call today a full success but still ok.


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

yesterday



abs/calves/back/cardio

decline leg raise x10/3
standing calf raise 335x10 355x35x30x20x15 (1 continuous set with 10sec breaks at failure)
ind handle low rows 20x12 30x12 40x12 50x12 60x12/3
ind handle sup grip pull downs 85x8 100x8/3
deads 135x2 225x2 275x2 315x5/8 (10sec rest between each set)
12 min step mill intervals 1-1

done for the day. well for a secondary day this one was a serious serious kick in the nuts. the deads were grueling. first 2 sets are nice light and easy and then you hit the freaking wall hard huffing and puffing like a champ. hell of a nasty pump across the board though. i did have to do some fascia blasting work on my right trap lower rhomboid and lower back areas this am. having some issues with them being tight. i also flossed up my forearm as well. i may have gripped a bit to tight on monday and it is flaring up a bit on me also. other than those areas that are more nagging than anything everything is strong and smooth.


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

Thanks brother cause I'm going to the gym tonight. That would have sucked bad. Lol i usually train in the morning as you know.

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i would say take it 3-4 hours before then if you have to train in the evening late. you should still be feeling the effects