Follow Along G's Run to the NA's

[guns01]

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

yesterday

back/abs/cardio

oa bb rows 25x15 50x15 75x8/4
chins x8/3
db pullovers 50x10 60x10 70x10
db shrugs(3sec contract) 50x12 60z12 70x12 80x12
bb hypers 135x10/3
incline leg raise x10/3
15min rower
15min stepmill

done for the day. going into this one a little gentle esp with the one arm bb rows. i hurt my bicep and got a baby tear doing these super heavy a couple years back. so i dropped them completely and went to more machine versions. i figured why not bust the dust off of them and toss them into programming for a while. so i am not going light but not getting stupid either. focus on control and not jacking anything up while leaving a rep or 2 in the tank. everything else was pretty sweet smooth and strong. got one hell of a good pump going and nothing really hurt at all. i did feel my bad knee side pulling a little less on the bb hypers and had to adjust. not supposed to use your legs and glutes but you cant completely eliminate them, so best to be even. cardio was as usual brutal painful. the rower is a kick in the nuts regardless of how much i do it. doing 50/50 on the stairs again to build the knee and legs back up again, as well as a little change. i may run this whole prep with the rower in there but we will see. i also have dropped back down to hrt to clean out with some cialis and other minor goodies that dont mess with health markers. i am pretty sure i will toss in low dose tren as soon as i hit 20 wks out for a couple of weeks to clean up and dry out and then go back to primo

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

[guns01]

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

yesterday

chest/delts/cardio

incline db press 25x15 40x15 55x10 70x10 85x10 100x8/2 (did 5sec holds half way through set and on last rep)
ng machine press 100x10 130x10 140x10 160x10 180x10 200x8
1.5 bench press 135x8 185x8 205x8 215x7
machine flys 60x10 70x10 80x10 90x10 100x10
incline db y raise 10x10 15x10 20x10 25x10
dante rear delt rows incline 60x10 70x10 80x10 90x10
15min rower
15min stepmill lss

done for the day. pretty good strength today and an excellent pump. tris and elbows were a little tender going in but didnt end up being an issue at all. my kid trained with me and normally follows my rep schemes. he says how many did you just do and i said 8 or 10 whatever it was and he says seriously i have been doing 12 the whole time haha. i told him it will make you better and bigger. did dip the toes in the water on the stairs today with my usual pace. no issues at all with the knee doing them and i have graston work sched for tomorrow. i am hoping this fucker is finally starting to heal up and will let me start to push soon. all in all a good session. tomorrow is therapy and rest for the day. no training on graston days in the off season.

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

[guns01]

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

yesterday

back/cardio

sup grip rodgers rows 45x15 90x15 135x10 180x8/3 90x10(5sec squeeze)
sup grip low row ss 100x8ss 120x8ss 140x8ss 160x8ss
upper lat cable pullovers 42.5x10 ss50x10 ss57.5x10 ss65x10
as sup pulldowns 42.5x15 50x15 60x10 70x10 80x10
one arm incline db row(modified) 50x10 60x10 70x10 80x10
db shrugs 50x10 60x10 70x10 80x10
hs dante stretch pulldowns 45x8 70x8 90x8/2
20min rower

done for the day. didnt do any logging last week on here because i got slammed up and had very little down time. got a little cold or some kind of respitory bs going on too which as soon as i stop moving i fall asleep. huge pain in the ass. great session today and still getting stronger and the pumps are silly. been really focusing on supinated grip work to really pull out the lower lats and get them a little thicker and a little more pop. def feel it working on them so we will see how it carries over. i may have to swap stuff out though because i am not getting sore anymore. knee is quite a bit better and i have pretty much been doing all of my cardio on the rower the last week or so. that thing is a kick in the nuts and then some. so i finally found two pieces of cardio equipment that get my heart rate up good without having to run. so now i have another option in the tool box. all in all a great session.

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

[guns01]

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

So you said a couple back you had some knee issues what do you take for that .
This year I been having some myself.

Olympiasolutions1@tutanota.com

Olympiasolutions@protonmail.com

still semi dealing with it now but it is light years better finally. so i started out with voltaren 2-3x per day and i vodoo flossed and rolled 3x per day. then i hooked up my etens unit for 30min 2x per day. did that for a week and it got a little better but since it wasnt moving as quick as i wanted i went in and got seen so i could get a ref to the ortho doc. went in he felt everything up and it was all in tact and pretty much no swelling. so he put me on prednisone(sp) and a muscle relaxer. that and he told me to go see my graston lady to get scraped and then see a chrio about adjusting my hips. he also said all my tendons were stupid tight which was creating the issue. anyway 2 days in the predi and the muscle relaxer and seeing the graston lady and chrio and it stopped popping and hurting as bac. still tight but nowhere near where it was and it isnt painful anymore. i did some very light legs yesterday and had no issues. so i am hoping that i am on the back end now. i did toss in 1mg of bpc ed and i am running gh. shit i also put in 15g of multi spec collagen protein. that is actually supposed to heal damage. so what i did was pretty extensive and i tried to rehab it early on which i prob should have gave it a couple days. that prob set me back in the begining

[jolter604]

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

yesterday

chest/delts/cardio

hs incline press 45x15 70x15 90x10 115x10 135x8 ds115x8ds 90x7ds 70x7ds 45x12
ng machine press 100x8 120x8 140x8 160x8 180x8 120x10(5sec contract)
machine flys 60x10 70x10 80x10 100x10
machine press(this one is a modified semi incline/flat) 90x10 110x10 130x10 150x10 170x10
reverse peck deck fly 45x10 60x10 75x10 90x10 105x10
15min rower
15min eliptical

done for the day. did drop off in strength a little bit. i was feeling quite a bit ran down and tired when i got up this am and i didnt take a nap pre gym. i am taking 10mg of a muscle relaxer at night for the knee and i think it is messing me up some days. so i will opt to blame it on that one because if i get a little nap in before training then i dont have any issues. it's making me sweat like idk what also or more so than usual. still got a hell of a good pump going and everything felt pretty good. didnt hit any db work today because the area was slammed, so i went to all machine work. also have a little irritatinn from a delt shot so i didnt hit any lats today. oh and i moved the time up on the rower and it broke my ass off. my entire back from top to bottom was pumped and cramping when i finished. that thing is a kick in the nuts for sure. it did loosen back up when i finished up on the eliptical though. so all in all a really good day. i have graston work sched for tomorrow early am so tomorrow will be a full 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

So you said a couple back you had some knee issues what do you take for that .
This year I been having some myself.

Olympiasolutions1@tutanota.com

Olympiasolutions@protonmail.com

[guns01]

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

yesterday

chest/delts/cardio

hs incline press 45x15 70x15 90x10 115x10 135x8 ds115x8ds 90x7ds 70x7ds 45x12
ng machine press 100x8 120x8 140x8 160x8 180x8 120x10(5sec contract)
machine flys 60x10 70x10 80x10 100x10
machine press(this one is a modified semi incline/flat) 90x10 110x10 130x10 150x10 170x10
reverse peck deck fly 45x10 60x10 75x10 90x10 105x10
15min rower
15min eliptical

done for the day. did drop off in strength a little bit. i was feeling quite a bit ran down and tired when i got up this am and i didnt take a nap pre gym. i am taking 10mg of a muscle relaxer at night for the knee and i think it is messing me up some days. so i will opt to blame it on that one because if i get a little nap in before training then i dont have any issues. it's making me sweat like idk what also or more so than usual. still got a hell of a good pump going and everything felt pretty good. didnt hit any db work today because the area was slammed, so i went to all machine work. also have a little irritatinn from a delt shot so i didnt hit any lats today. oh and i moved the time up on the rower and it broke my ass off. my entire back from top to bottom was pumped and cramping when i finished. that thing is a kick in the nuts for sure. it did loosen back up when i finished up on the eliptical though. so all in all a really good day. i have graston work sched for tomorrow early am so tomorrow will be a full 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

[guns01]

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

yesterday

back/cardio

rodgers sup grip rows 45x15 90x15 135x10 180x8/3 90x10(5sec contract)
one arm sup grip pulldowns 42.5x15 50x15 60x5 70x5 80x5 90x8(sloppy and to heavy) 80x10/2 50x10(5sec contract)
incline db seal rows 25x10 35x10 45x10 55x10 65x10
db pullovers 55x10 65x10 75x10 80x10
db shrugs 50x10 60x10 70x10 80x10 (3sec contract)
sup grip low rows 100x10 120x10 140x10
10min rower
15min eliptical

done for the day. pretty damn good session in today. felt good and strong with a great pump. did get a little to big for my britches on the one arm pulldowns and it felt off so i had to pull the weight back down on those. lats filled up super quick though and it felt great for the duration of the session. i am also adding in some rower work for cardio to help the knee rest a little more and recover. that thing is a kick in the nuts. i will have to build my work up on it but doing it after doing a heavy back session was brutal. at least it is eccntricless. i will add time on as the week goes by and see if i can get my full 25mins in on that bad boy by the end of the week. great day in the books though.

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

[guns01]

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

yesterday

chest/delts/cardio

hs incline press 45x15 70x15 90x5 115x5 135x10/3 70x12(5sec squeeze)
incline db press 30x10 45x10 60x10 75x10 90x9 (5sec hold at the peak every 5 reps)
ng machine press 100x8 120x8 140x8 160x8 180x8
machine flys 60x10 70x10 80x10 90x10 100x9
bent over cable rear lats 10x10ss 15x10ss 20x10ss 25x10ss 15x10ss
standing cable lats ss 10x10 ss15x10 ss20x10 ss25x10 ss15x10
reverse peck deck fly 45x15 60x15 75x15 90x15
20min eliptical

done for the day. been trying to hit 10 o0n the hs incline for 2 weeks and finally got all three sets in. so it was a good start but i did drop off on the db presses. i was pushing the pace a tad bit but it was a little irritating to fail early. joints feel pretty good and knee is a little better again today. not limping but it is still a little tight on the inner side and the popping has pretty much disappeared. it does pop when i stand up sometimes but that is normal and it doesnt do it every time i bend it now. slowly crawling back and i am hoping that i can hit some legs next week and baby them back in. good thing it is a strong point for me and the size doesnt fall off of them to bad. hell i have had to go 6-7 months without direct training them on deployment and didnt loose any size. so i am slightly optimistic. everything else is smooth sailing so far. tomorrow is nothing more than another eliiptical session and some rehab.

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

[guns01]

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

yesterday

back/cardio

arsenal sup grip row 45x15 90x15 135x8 145x8 170x8 70x10(5sec squeeze)
arsenal pull downs ng 45x15 70x15 90x8 115x8/3 70x10(4sec squeeze)
incline db seal rows 25x10 35x10 45x10 55x10 65x10
db pullovers 50x10 60x10 70x10 80x10
oa machine rows ng ss 100x8ss 120x8ss 140x8ss 160x8ss
trac machine pulldowns ss ss100x8 ss120x8 ss140x8 ss160x8
hypers x15/2
20 min elipttical machine

done for the day. been mia on here for a couple weeks. hurt my knee pretty good so i have been messed up and barely training. spent most of my time rehabbing and trying to fix the fucker. so i did a heavy leg day and had zero issues and an excellent session. got home ate and sat in my chair for about 20 mins or so. went to get up and bam when i stood up it felt like a spider web of pain across my knee cap and man did it hurt. so i thought well shit maybe it just got angry from sitting. nope no better the next day and i fired up rehab and started up voltaren bpc and a bunch of other shit. week goes by and no better. bit the bullet and got a doc appt for x ray and ref for ortho to hopefully get some pt work to fix it because i wasnt able to. prim doc says holy shit both your knees are swollen all to hell worse than anything she had ever seen. dumb cow was looking at my tear drops and not my actual knee so i knew i was not getting anywhere with that dumb ass. view x rays and she says holy cow do you have horrible knee issues all the time? nope never until this one. she said my knee looked like a hundred years old. shrugged it off because i was confident she was a moron. ortho doc said well you def havent been good to your body but it isnt that bad at all. two spots that are starting to look like arthritius but they are tiny. all tendons and stuff are good to go but niniscus could be torn but doubtfull. he says well all your tendons are tight as shit and it is probably pulling on it and making it angry. oh and no swelling at all. he gave me anti inflammatory steroids and some muscle relaxers and told me to go get scrapped a massage and get my hips adjusted by chrio. so today and yesterday i hit the eliptical which i hate to use for cardio is the only cardio i have done since i did it. today it feels 10x better but i am not pushing it for another week. i am actually not limping around now finally. so back on track and on the right path again. did have to pull out some carbs because i had to cut back on everything.
yesterday's session was excellent. strength and pumps were good and everything felt on point. no bad knee issues and got through it in tact. i was going to take this week off from cardio but man i am huffing and puffing like a champ so i said eh what the hell i will give the eliptical a go. went well and it didnt make the knee angry at all. so i guess i will be riding that stupid thing for a little bit to get back on track.

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

[guns01]

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

yesterday

back

activation exercises 2 rounds
sup grip chest supp rows 45x15 90x15 135x8/4 45x10(5sec contractions)
one arm sup grip pulldowns 35x15 42.5x15 50x4 60x4 70x8/4 50x10(5sec contractions)
incline db seal rows 25x8 35x8 45x8 55x8
db pullovers 50x10 55x10 60x10 65x10
trac machine pulldowns 100x8 120x8 140x8 160x8
pro grip chest supp machine row 135x8 150x8 165x8 180x8

done for the day. not to bad of a session at all today. i do need to note that my triceps are stupid sore from arm day on sat. i dont know what the hell i did to them but they are crippled sore. so i had to be very easy to make sure i didnt tear them up any more and yes when you go into a stretch on back work you can tear your triceps just like your biceps. anyway good strong session with an excellent pump. i had intended on knocking cardio out post workout but the manager wanted to chat me up about so new stuff they are looking to bring in so i ran out of time. all in all a damn good session in the books with no complaint other than the nasty sore tris haha.

meal 1 (5ius log)
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 english muffin
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
200g 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
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

chest/celts/abs/cardio

hs incline 45x15 70x15 90x4 115x4 135x8 135x7 135x6 90x10(5sec holds)
incline db press 25x15 40x12 55x10 70x8 85x8 60x10
machine fly 85x10/4 (5sec contractions) i was failing around 8 with full range
machine press 100x10 115x10 130x10 145x10
dante rear delt rows 75x12/4
db lats 10x10 15x10 20x10 25x10
incline db y raise 10x10 15x10/3
db front raise 10x10 15x10 20x10 25x10
standing rope crunches 70x15/4
25 min stepmill lss

done for the day. pretty good session today but a tad bit on the weak side. so not so happy with the strength aspect of it but damn if the pump wasnt rocking. i am back at the strength curve dropping off after my first movement again. so i will have to build the endurance back up with my strength. crazy how fast that it falls off when you pull back to heal up a bit. joints held up really well and heart rate is much better today. all in all a good session.

meal 1 (5ius log)
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 english muffin
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
200g 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
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

back

activation movements x2
one arm supp pulldowns 30x15 40x15 60x4 70x4 85x4 100x8/3 60x10(5sec hold)
one arm ng hs rows 90x8 135x8 180x8 225x8 115x10 (5sec hold)
hs dante stretch pulldowns 45x8 70x8 90x8/2
hs low rows 45x8 90x8 135x8/2

done for the day. so i only got one session in last week because i got sick as shit. i started my blast up on monday trained and felt off. got on cardio and my heart rate jumped up to 170 after about 2 mins and i was like wtf? i had noticed it was getting quite a bit high while training but didnt think anything of it. after getting done i had a head ach and a bit of sore throat with a little cough. so i was like fuck, i am going to go down hard. yep, went down hard for about 4-5 days so i called the week a wash. i missed meals and slept a shit load which i never do. i made it to the other side though and the wife and kid got hit much harder than i did.
anyway got in and felt pretty good. strength was down a little bit but sit i came off a 2 wk deload into an illness so i didnt expect a whole hell of a lot. did get a pretty good session in though but i did cut volume way down and did push past failure at all. dont want to wreck myself right out of the gate. so far everything feels pretty damn good. fired the blast up and the layout for nationals next year is in place and planned out.

supps right now
900 test c
800 eq
300 npp
4iu gh pre
12.5 aroma eod
5iu slin meal 1 10iu slin pre meal and 10iu slin post meal
25mcg t3
30mg np thyroid
10mg cialis

meal 1 (5ius slin)
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 english muffin
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
200g 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
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

back/cardio

activation exercises 2 rounds
machine rows 2sets 15 reps 4sets 10reps
wide grip pull downs 4 sets 10reps
upper lat cable pullovers 4sets 10 reps
trap bar rows 4sets 10reps
db shrugs 4sets 10reps
db hammers 4 sets 10reps
bb curls 4sets 10reps
wrist curls 4sets 20reps each way
low back machine 4sets 10 reps
machine crunches 4sets 10reps
30min treadmill

done for the day. so i have been deloading/detoxing for the last week and this week. so i didnt log anything at all last week. i will log this week so everyone can see what i have going on. i have been doing 30min walks in the am or post workout and only training 3 days pet week. it is a pull push legs split. i am cleaning out my guts, liver, joints etc... after a very long session that i pushed pretty hard to the end and then went another 6 weeks to rebound out. trying to get digestion back to as good as possible and heal up all the organs and stuff. feeling pretty good for the most part getting some good sleep and naps in daily. cut protein way way back for this detox but carbs stayed pretty high. also hitting apple cider vinegar with every meal instead of my normal 2x per day. cut supps back down to maint also.

supps right now
200 test c
200 primo

meal 1 (5ius slin)
2 whole eggs
1 scoop medipure ds
4oz sirloin
1 english muffin
1 apple or banana
2 cups spinach
meal 2
4oz turkey
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)
1 scoop medipure ds
60g cor
1 banana
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
4oz turkey or chicken
200g jasmine rice
45g kids cereal
meal 5
1 serving metauure ds
200g jasmine rice
asparagus
meal 6
4oz chicken or turkey
200g jasmine rice

[guns01]

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

yesterday

legs/cardio

seated leg curls 75x15 90x15 105x12 120x10 135x10 150x10 165x10 180x10
db stiff leg deads 3/4 50x8 60x8 70x8 80x8 90x8 100x8
lying leg curls (5sec contract) 40x10 60x10 80x10 100x10
abductors 80x10 100x10 120x10 140x10 160x10 180x10
one leg leg extensions 25x12 30x12 40x12 50x12 60x12 70x12
one leg leg press 45x8 90x8 135x8 180x8 225x8 270x12 315x12
pend squats 90x10 180x10 270x10 360x10
25min treadmill lss

done for the day. went to see a couple clients yesterday at a different gym and train there. epically huge freaking mistake. this was the longest most brutal leg day i have had in forever. i literally had to wait on every piece of equipment and i even planned on being flexible. no dice. all the damn machines were taken. so i was heated the entire time. i did move up in weights and got as good of a pump as possible. hams got wrecked because other than lying curls that's the only things i didnt have to wait on. so i would say an ok session and even though legs arent a priority at all they are still moving in a good direction. i did flip out on the dude on the pend squat machine for spending more time on posing and on his phone. he tried to explain to me that he was working on his pump and mind muscle connection to which i counter yeah that's great but you were on your phone for literally 8 mins between rounds so that isht helping at all. and yes i timed it and showed him i timed it and pointed out that both his connestion pump and being warm were completely gone. he didnt like that to much and moved oh at which point it took me those exact 8mins to do 4 sets.

meal 1 (5ius slin)
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 english muffin
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
200g 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
200g 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

semi incline machine press 100x15 115x15 130x12 145x10 160x8 175x8 190x8 205x8
flat db press w/iso 50x10ss 60x10ss 70x10ss 80x10ss
flat db fly ss ss15x10 ss20x10 ss25x10 ss30x10
incline db hex press ss 30x10ss 40x10ss 50x10ss 60x8ss
incline db pro fly ss ss20x10 ss25x10 ss30x10/2
machine flys 70x10 85x10 100x10 115x10
reverse peck deck flys 55x10 70x10 85x10 100x10 115x10/2
db lats 10x10 15x10 20x10 25x10 30x10 25x10
ng db press 30x10 55x10 65x10
25min stepmill lss (post)

done for the day. got a pretty nasty good session in today. felt good felt strong and got a hell of a good pump going. kept rest time to 45-60sec between sets so i was really surprised at how heavy i was able to go. again posing 10sec between each set. so the muscles were nasty full and pumped to a painful level. back is pretty damn sore and that's not a complaint that's a notation. all in all a great day in the books.

meal 1 (5ius slin)
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 english muffin
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
200g 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
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette