Follow Along G's Run to the NA's

[guns01]

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

yesterday

cardio/chest/delts/abs

25min stepmill lss (fasted)

incline db press (testing the water) 25x15 40x15 55x15 70x10/2
incline db pro fly 10x12 15x12 20x12 25x12
ng machine press 100x8 120x8 140x8 160x8/2
machine fly 80x10/4
semi incline machine press 85x10 110x10 130x10 150x10 170x10 (this machine is perfect)
db side lats 10x15 15x15 20x15 25x15
machine crunches 50x15/4

done for the day. kind of an epic fail strength wise but great pump. tested out the db work and that was no good and then the machine press with neutral grip. not bad but not much of a top end and strength really fell off quick. finally two of the gyms i go to have this hyprid incline/flat press life fitness machine that was perfect for my issues. good range of motion with no pain in the angry area at all and no drop off in strength at all. so i am guessing this will be my focus movement for chest for a little bit. did dip into shoulders a smidge since i didnt touch the since it locked up. only a little pain in the medial head and it pumped up quick. so even though it is pressing on some nerves in my back the muscles are still firing and filling up with blood. all good news on that front. ran into my chiro doc and i am going in to see him before the end of the week for some work and set up a treatment plan. i think i am going to be doing more therapy and rehab than i am actually training this go round. i have to stay on top of this crap so it doesnt rear it's ugly head in the future. i am far from lazy but when everything is feeling good or should i say somewhat normal i tend to pull back on a lot of the preventative stuff i know i should be doing. got to knock that crap off for longevity.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz cod
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/back/bis/abs

25min stepmill lss

db rows 50x15 60x15 70x12 80x12
one arm supp pulldowns 35x15 42.5x15 50x10 60x10
cable upper lat pullovers 35x15 42.5x15 50x15 60x15/2
hypers x20/4
db curls 10x15 15x15 20x15 25x15
machine crunches 40x15/4

done for the day. back at the log. i havent been able to train hard at all and pretty much have just been moving blood around and doing cardio. i slept really funky and made a piece in my back where the trap and rhomboid come together on the spine tighten up so bad that it crippled me. literally i couldnt close a door or use my left arm at all. maybe tricep hand delt pretty much the whole back side of my arm miserable painful. sucked it up for about 3 days before hitting the er for shots steroids muscle relaxers etc... gave it another week since they said my x rays where clear and it had only gotten a tiny bit better. so i hit the ortho for more meds and pt. i have had deep tissue graston work chiropractic, ice, heat, every cream you can imagine and everything i could possibly think of to heal it up. this is the first week back in and i am still not training traps or rhomvoids at all as noted above. it is still tight and a little painful but not even close to where it was. still able to get a pretty good pump going though and got a halfway ok session in. i am prepping now and have been but i did lose a week or two of training hard. i am a head of sched so that hasnt stressed me out to bad. hopefully by next week i will be back at 100% wide open again.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz cod
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

legs/cardio

occluded work
seated leg curls 75x20 90x20 105x20 120x20 135x20 150x15
leg extensions 70x20 85x20 100x20 115x20 130x20 145x15
adductors 100x20 120x20 140x20 160x20 180x20 190x20
regular work
leg press 90x8 135x8 180x8 225x8 270x8 315x8 360x8(all back to back) 450x8 540x8 630x8 ds720x10ds 630x10ds 540x10ds 450x10ds 360x10ds 270x10ds 180x10ds 90x74
20min stepmill lss

done for the day. hitting occluded work for the last few weeks to help protect the knee but still get some good work in. wanted to get some more work and volume in today but ran short on time because i was running behind. still broke the legs off pretty safely and got one hell of a nasty pump going. i have kept my knee sleeves down except for my heaviest sets and i think that is where i may have developed my knee issue a little. my tear drops are pumping up and getting more sore than they have in years. so i think that by pulling them up as soon as i started training quads i may have weakened them a little over time which in turn made all the tendons around my knee to get stupid tight. anyway that's what i have been doing the last few weeks. i may switch back to single leg work here soon when i have to drop the occluded work out. tomorrow is a cardio and rest day only. so i should be able to rest up some and chill. all in all a good day in the books considering the leg setback. good thing legs have always been a huge strong point for me and respond really well.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 apple or banana
2 cups spinach
meal 2
8oz cod
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
2 rice krispy treats
1 banana
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
90g kids cereal
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

chest/delts/cardio

incline db press 25x15 40x15 55x10 70x8 85x8 100x8 105x8/2 105x7 105x6 (seriously pissed me off)
hs incline press 45x6 70x6 90x6 115x6 (even more irritated)
ng machine press cs 100x4 120x4 140x4 160x4 cs180x10cs x8cs x7cs x7cs
machine flys(butterfly one) 80x10/3 (30sec stretch each set)
bent over db lat swings 50x30/4
ng db shoulder press 50x8/4
25min stepmill lss

done for the day. extremely pissed off today. no strength gain on pretty much anything. lost reps like a champ and the more i went in the more pissed off i got. got a great pump and everything felt really good so that's why it was so irritating to me. i even rested for 2mins after i missed the first goal and no dice, i still lost another rep. well i cant completely say that because i destroyed the cluster sets on the machine press. not a good day in the books to me but still productive. i am also hitting pretty much 8 hours of sleep night pretty consistently and normally get in a nap or two. so i know my recovery should be pretty good. i havent used my cpap in about a week though because i have some nasty sinus garbage going on. not blaming that but noting it in here.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 apple or banana
2 cups spinach
meal 2
8oz cod
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
2 rice krispy treats
1 banana
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
90g kids cereal
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

back/cardio

one arm bb rows 25x15 50x15 75x8 100x8/4
t bar rows 45x10 90x10 135x10 180x5ds 135x6
db pullovers 60x8ss 70x8ss 80x8ss 90x8ss
chins ss ss x10 ss x8/3
20min stepmill lss

done for the day. planned on pulling some trap bar deads today and kn0ocking out some shrugs but my neck and left trap are all pissed off and have been for a few days. i think my pillow is shifting and since i have been sleeping so hard that it is cinching the fuck out of my neck. so after very careful consideration, i pulled them from the lineup just to be safe and not injure anything. hell the pullovers and bb rows activate it a bit anyway. so i am feeling like that was a pretty good call. i also cranked up a level higher on the stepmill and dropped the rower out for the day. again trying to let the neck heal up. still a hell of a good day either way. great freaking pump and everything feels pretty damn good for a change.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 apple or banana
2 cups spinach
meal 2
8oz cod
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
2 rice krispy treats
1 banana
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
90g kids cereal
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

chest/delts/cardio

incline db press 25x15 40x15 55x10 70x6 85x6 100x12/2 100x9 100x8 (failed miserably)
hs incline 45x10 70x10 90x10 115x10 115x9
machine press cs 100x10 120x10 160x9cs x8cs x8cs x5
machine fly with 15sec iso in stretch 80x8/3
db rear lat swings 50x25/4
ng db press 50x8/4
25min stepmill lss

done for the day. very shitty day in today. been a little bit under the weather with some garbage sinus crap going on. so yep sick again but not so much that i cant train. i did loose a boat load of strength today though which pissed me off royally. when i hit working sets and hit the goal on the first two i thought hell yeah going to be a good day and then bam, hit the wall and it all went down hill from there. i did add in my walking between sets which normally improves recovery as well as 10sec squeezes on the muscle being trained after every set. that could have zapped my strength a bit or the sickness. no clue. did get one hell of a good pump going if nothing else. oh shit i did have therapy work done earlier in the am before training. so that could be one of three things that took it out of me. therapy work on lower body mainly was really good though. i would say overall a medium day

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 apple or banana
2 cups spinach
meal 2
8oz cod
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
2 rice krispy treats
1 banana
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
90g kids cereal
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[sofargone561]

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

been cracking the top 5 and top 10 the last few years at the national level. so why give up now. hell i dont even mess with the local and state level anymore

Thats awesome man. Super happy for you, wishing you big success!

[guns01]

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

Love to see you still at this brotha!

been cracking the top 5 and top 10 the last few years at the national level. so why give up now. hell i dont even mess with the local and state level anymore

[guns01]

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

Let's go! Love these logs boss. Get it

Sent from my Pixel 4a using Fitnessgeared mobile app

glad to see people still following along and learning a little bit from my struggles and successes as well

[sofargone561]

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

Love to see you still at this brotha!

[slamshaft]

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

Let's go! Love these logs boss. Get it

Sent from my Pixel 4a using Fitnessgeared mobile app

[guns01]

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

yesterday

back/abs/cardio

one arm bb rows 25x15 50x15 75x15/4
one arm supp pulldowns 50x10 60x10 70x10/3
db pullovers ss 55x10ss 65x10ss 75x10ss 85x10ss
chins ss x8/4
db shrugs 55x12 65x10 75x10
hypers x20/4
machine crunches 30x15/4
15min rower
15min stepmill lss

done for the day. today was a fuckshow of a day. holiday for everyone so i figured hey wtf i will get in early and beat the rush. no dice on that one, it was shit housed slammed. so it took one hell of a long time. got a great pump going though and i have no clue how with it dragging so long. other than a little bit of a neck issue going on everything felt good and pretty damn strong. i think i am sleeping so hard at night and not moving that it is creaking the shit out of my neck. that's why i went so easy on the shrugs since it was already ill tempered. put in some fish on the diet to tighten up a bit more. trucking along nicely and a good day in the books

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 apple or banana
2 cups spinach
meal 2
8oz cod
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
2 rice krispy treats
1 banana
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
90g kids cereal
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

How it going Big G? You got any shows planned for this year???

nationals as usual

[MindlessWork]

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

How it going Big G? You got any shows planned for this year???

[guns01]

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

yesterday

chest/delts/cardio

incline db press 30x15 40x15 55x10 70x8 85x8 100x8/4
incline bb press 135x6 185x6 205x6 225x6 245x6 265x6
ng machine press cs 100x8 120x8 140x8 160x4 180x8cs x7cs x6cs x6
machine fly 60x8 70x8 80x8
reverse peck deck fly 75x15/4
db lats 15x10 20x10 25x10 30x10
15min rower
15min stepmill lss

done for the day. pretty good strong day today. i have a pretty bad shot in my shoulder going on right now and i am pretty sure i hit or pressed a bit on a nerve. i knew when i started pushing it and it started to twitch it was going to cause an issue and so now it is a little swollen and angry as all hell. i figured it would cause some issues but it really didnt and hopefully i got some of the inflammation moved out. so no issues there other than a little pain which didnt affect my lifts. i was a little aggervated that the bar slowed down a shit ton on my last 2 sets of incline bb. 225 flew off my chest as fast as 185. so i figured it was going to keep progressing along. no dice there and i def hit the wall quick. all in all a damn good session with a hell of a nasty pump. got graston therapy and cardio only tomorrow so it is a semi rest day.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 apple or banana
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
2 rice krispy treats
1 banana
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
90g kids cereal
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette