Follow Along G's Run to the NA's

[guns01]

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

today

cardio/legs/cardio

40mih stepmill lss (fasted)

lying leg curls 6sets 10
adductors ss 6sets of 10ss
abductors ss 6sets of 10
leg extensions 6sets of 10
hacks 90x8 180x8 270x8 360x8
machine leg press 4sets of 10

done for the day. on a bunch of machines that i really dont buy off on the weights they have listed on them. the leg curls 100 feels like 300. still not to bad of a day in the books. everything felt really good and no issues at all. the pump was stupid. putting in a free meal for my final meal of the day today because i am dropping to much weight. so today is going to be a good day.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
100g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
45g 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
40g kids cereal
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
free meal
most likely going to be a burger fries and a small dessert

[guns01]

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

yesterday

cardio/chest/delt/abs/cardio

40min stepmill lss (fasted)

new incline machine press 8 sets of 10 (new machine and i cant remember the company. i ran the whole stack over 8sets though)
hs machine press 100x10 115x10 130x8 145x8 160x8 175x8
incline db pro flys 15x10 20x10 25x10 30x10
hs incline press 45x8 70x8 90x8/2
reverse pec deck fly 85x10 70x10 85x10 100x10 115x10/2
db lats 15x10 20x10 25x10 30x10
steep incline situps x10/4
40min stepmill lss (post)

done for the day. started out good and strong with no issues at all. did loose some strength near the end and it was a i hit the wall hard. still got a really good pace and pump going and i actually had to pull back a few times because i was moving between sets to quick. that's probably where i lost my strength in the end from. i did have a sugar drop issue post workout. my blood sugar dropped rock bottom and i am assuming it is from both pushing the tempo way to quick on top of the cardio burning off all the stored glycogen in my body. i can feel it coming on and it is pretty much what going into ketosis for me feels like. i get the electricity feeling in my mouth and then if i continue to push, i will start pouring the sweat and if i dont fix it i pass out. i wont say what my blood glucose was but i did have to add in 200g of ceral and a full sugar soda to get back safe. all in all a good day though

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
100g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
45g 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
40g kids cereal
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

csrdio/back/abs/cardio

40min stepmill lss (fasted)

hs dy rows 100x10 115x10 130x10 145x10 160x8 175x8 190x9 205x8 220x8
hs fixed pulldowns 100x8 115x8 130x8 145x8 160x8 175x8
hs low rows 45x8 70x8 90x8 115x8 135x8 160x8
nat pullovers machine 90x10 135x10/3
hs ng rows 45x8 90x8 135x8 180x8
back extensions x10/4
standing cable crunches 70x15/4
40nin stepmill lss (post)

done for the day. well i got in and had forgot my damn headphones. so i did a couple sets and then knowing i had to do damn cardio, i shut it down and went and got them and came back. so i figured it was going to be a shitty day. turns out it went really well. nice strong and great pump. a little tired and ran down but still moved really good and everything felt surprsingly good. i would say a damn good day in the books.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
100g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
45g 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
40g kids cereal
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/legs/cardio

40min stepmill lss (fasted)

seated leg curls 90x20 105x20 120x10 135x10 150x10 165x10
adductors 160x10 180x10 190x10/4
abductors 80x10 90x10 100x10 110x10 120x10 140x10
leg extensions 70x20 85x20 100x20 115x20 130x20 145x20
pendilum squats ss 90x8ss 180x8ss 270x8ss 360x8ss
sissy squats ss ss x10/4
leg press 100x10 200x10 300x10 400x10 500x10 600x10
40min stepmill lss (post)

done for the day. not to bad of a day but knee was a little bit ill tempered going in. it was actually aggervated the night before but loosened up with am fasted cardio and then tightened up again. i know 100% it is coming from all the cardio and their is no way to offset it since none of the other cardio methods get my heart rate up. i could do the prowler but it is god awful balls hot still and that in itself is a huge risk. anyway, only time it tightened up really bad was on the second set of pendilum squats and after that it was good to go. no crazy intensity techniques today other than the one super set which i hadnt planned on. the dude that has jumped on to train with me is god awful slow and i had to make up time. so i guess it was a win win. got to ditch him somehow he shortly though because he slows shit way down. all in all a good session. tomorrow is an off day with cardio only and a graston therapy session mid day. then i have an hour and a half drive each way to my son's football game. so friday is going to be rough.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
100g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
45g 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
40g kids cereal
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

current supp setups and changes
50 tren a ed
100 mast p ed
100 proovi ed
50 winny ed
12.5 aroma ed
20 nolva ed
40 clen ed
50 t3
30 np thyroid
12.5 gw 501516

test came out today since i am due hormone labs next thursday

[guns01]

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

yesterday

cardio/chest/delts/abs/cardio

40min stepmill lss (fasted)

hs bench press 45x15 70x15 90x8 115x8 135x8 160x8
hs incline press 45x8 70x8 90x8 115x8
ng machine press 80x10 100x10 120x10 140x10 160x10
mod cable cross 20x10 25x10 30x10 35x10
bent over cable rear delt ss 10x10ss 15x10 20x10ss 25x10ss
cable side lats ss 10x10 ss15x10 ss20x10 ss25x10
machine crunches 40x15/4
40min stepmill lss (post)

done for the day. still rocking the same theme so far this week. strength is still going up and everything is feeling really good. a little tired and run down but not losing anything at all in the gym. got a little of the damn it i dont want to go to the gym because i am tired going on but once i get in there it's game on. that and i get a tad bit more carbs on my training days so that's motivation in itself to go train. did have a small elbow issue on one of the sets of presses but it was a fluke and didnt hurt afterwards at all. excellent pump and really good session.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
100g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
45g 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
40g kids cereal
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/abs/cardio

40min stepmill lss (fasted)

hs dy rows 100x10 115x10 130x10 145x10 160x10 175x10 190x8 205x8 ds220x8ds 175x8ds 160x10s iso
hs dante stretch pulldowns 45x10 70x10 95x10/3
hs iso low rows 45x10 70x10 90x10 135x10
natilus pullovers 90x10 135x10/3
hs fixed pulldowns 5sec contract 100x10/4
ghr hypers x10/4
hs machine crunches 20x15/4
40min stepmill lss (post)

done for the day. cranking everything wide open now in the home stretch. big full but not quite as lean which is what we are going for with this run. still pushing for a tad bit more conditioning but not as extreme as usual. pretty damn good session in the books. cant put my finger on it but i am getting stronger and not losing any endurance atm and feel pretty damn good over all. little beat up and the normal aches and pains but 10x better than usual. all in all a good session in the books.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
100g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
45g 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
40g kids cereal
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/legs/cardio

40min stepmill lss (fasted)

seated leg curls ss 75x20ss 90x20ss 105x20ss 120x10ss 135x10ss ds150x10ds 135x10ds 120x10ds 105x10ds 90x10ds 75x10
leg extensions ss ss70x20 ss85x20 ss100x20 ss115x10 ss130x10 ds145x10ds 130x10ds 115x10ds 100x10ds 85x10ds 70x10
adductors ss 140x10ss 160x10ss 190x10/4ss
abductors ss ss80x10 ss90x10 ss100x10 ss110x10 ss120x10 ss140x10
one leg leg press 45x10 90x10 135x10 180x10 225x10
leg press 270x10 360x10 450x10 540x10
pendilum squats 90x8 180x8 270x8 360x8
30min stepmill lss (post)

done for the day trained with a buddy today who doesnt quite move as quick as i do and is not a big leg training guy. so the pace wasnt as good as i would have liked it to be but still a pretty good session. moved some pretty good weight around and drove a boat load of blood into the entire leg. other than him dragging ass no issues at all going on today and everything is still feeling damn good. that second session of cardio was a serious kick in the nuts but other than that a damn good day in the books. got the day off with cardio only tomorrow and a doc appt. so cals will be down a bit and i will get to rest some oh wait not all day, kid has a football game so my evening will be busy. still get the majority of the day to relax though

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
100g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
45g 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
40g kids cereal
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/chest/delts/cardio

40min stepmill lss (fasted)

hs bench press 45x15 70x15 90x8 115x8 135x8 ds135x8ds 90x8ds 45x14
incline db press w/iso 25x10 40x10 50x10 60x10 70x10 80x10
ng machine press 80x10 100x10 120x10 140x10 160x10 160x8
peck deck flys ss 45x10ss 60x10ss 75x10ss 90x10ss 105x10ss
reverse peck deck fly ss45x10 ss60x10 ss75x10 ss90x10 ss105x10
db lats 15x10 20x10 25x10 30x10
30min stepmill lss (post)

done for the day. got pressed for time so i missed abs today. going to have to try and make those up during the week at some point. kind of crazy but even with the increase in cardio my strength is actually good and going up a bit. the gym change for a little bit also may have helped. no issues going on at all today and everything fired and felt really good. got a great pump going and felt damn good and strong. all in all a really good day in the books.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
100g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
45g 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
40g kids cereal
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/abs/cardio

40min stepmill lss (fasted)

db row pull leg fwd 50x10 60x10 70x10 80x10 90x10 100x10
oa supp pulldowns 35x10 42.5x10 50x10 60x10 70x10 80x10
prone shrugs ss 45x10ss 90x10ss 135x10ss 180x10ss
chest supp machine row pg ss ss135x10 ss150x10 ss165x10 ss180x10
upper lat cable pullovers 42.5x10 50x10 57.5x10/2
hypers x15/4
standing cable crunches 50x15/4
30min stepmill lss (post)

done for the day. not to bad of a session at all today even though since it is a holiday weekend it was shit housed packed. so no programming for me today, i pretty much winged it hitting various grips and angles. felt damn good and strong and everything was clicking pretty good. i figured when i bumped up my cardio by 10min this am that it may run me down and hinder me a smidge but not at all. i do get about 3-4 hours between and i normally try to squeeze in a nap for 30-45mins in between which i was able to do today. all in all a good session with no real complaints at all. probably wont be hitting any deads or putting any significant loads on the spine until show time.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
100g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
45g 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
40g kids cereal
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

[guage]

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

its been awhile i forgot how informative your journal is. thanks its great information

[guns01]

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

yesterday

cardio/chest/delts/abs/cardio

30min stepmill lss (fasted)

hs incline press 45x15 75x15 90x8 115x8 135x8 90x15
hs incline machine press ng 80x12 100x12 110x12 120x12 130x12 140x12
hs machine press 100x10 115x10 130x10 145x10 160x10 175x10
incline db pro fly 15x10 20x10 25x10 30x10
db lats 15x15/2 20x15/2 25x15/2
reverse pec deck fly 40x15 55x15 70x15 85x15 100x15 115x15
incline situps x10/4
30min stepmill lss (post)

done for the day. shoulders were brutal painful going in today. i am pretty sure i slept on both arms back and forth all night and wrecked them. so that was a tad uncomfortable but it did loosen up as i moved deeper into the sets. still didnt feel great but still got my work in. strength wasnt to awful bad considering and pumps were nice and painful. other than the dead shoulders no bad issues at all going on so far. good day in the books

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
100g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
45g 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
40g kids cereal
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/abs/cardio

30min stepmill lss (fasted)

hs iso row ng 45x15 90x15 135x8 180x8 225x8 115x12
hs dy rows 100x10 115x10 130x10 145x10 160x10 175x10 115x10
hs iso low rows 45x10 70x10 90x10 115x10 135x10 70x10
nat pullovers machine 45x10 90x10 135x10 180x10 (love this thing)
hs wide grip pulldowns 100x10 115x10 130x10 145x10
machine low back extensions 4sets 15
standing cable crunches 70x15/4
30min stepmill lss (post)

done for the day. excellent session in the books. did pass out for about an hour nap after am cardio and was dragging ass a smidge going in. once i got in and got going everything was running super smooth. moved some really good weight and got a hell of a pump going. got a bit of a lower back pump at the start of the workout and i was thinking damn it this one is going to suck. it opened up after a few sets as well. dropped the deads off for the week just to play it safe since i am right at about 4 weeks out right now. dont want to pull or tweak anything. all in all a great session

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
100g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
45g 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
40g kids cereal
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/legs

30 min stepmill lss(fasted)

standing ol leg curls 10x15 20x15 30x15 40x15 50x15 60x12
adductors ss 6sets 0f 15 up to the stack for 2 sets
abductors ss sets of 15 up to the stack for a set of 10
leg extensions ss k70x15ss 85x15ss 100x15ss 115x15ss 130x15ss 145x15ss
lying leg curls ss85x15/6
one leg leg press 45x12 90x12 135x12 180x12
leg press 380x15 480x15 580x12 680x12
goblet squats 50x10 60x10 70x12 80x12

done for the day. had a hell of time with quad cramps going into this session which i did with a buddy of mine at a different gym. took almost an extra gallon of water and lots of work to get the cramps out but after that no other issues. great pump and pretty good strength. all in all nothing really significant to note today and pretty much a good session in the books. i am completely out of slin so i had to make diet adjustments to suit. sucks ass

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
100g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
45g 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
40g kids cereal
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/chest/delts/abs/walk

30min stepmill lss (fasted)

hs incline press 45x15/2 70x12 90x10 115x8 ds135x8ds 90x8ds 45x12
hs machine press 100x10 115x10 130x10 145x10 160x10 175x10 190x10
machine flys 70x10 85x10 100x10 115x10 135x10
flat db press w/iso 25x10(8sec) 40x10(8sec) 50x10(8sec) 60x10(8sec)
incline db rear lats 15x10 20x10 25x10/2
db lats 15x10 20x10 25x10 30x10
standing cable crunches 70x15/4
30min treadmill walk

done for the day. went to my old gym stomping ground that has all the hammer strength equipment today. they have both plate loaded and selecterized and its crazy how much they have in there. great session today even though shoulder was a tad bit dinged up. got a hell of a good pump going and strength was pretty damn good. actually other than a little cramping no really bad issues going on right now at all. knee is actually holding up pretty good. the post work out treamill walks are not actually cardio, i am just trying to increase my neat right now and the gyms i am hitting i cant do laps around for my steps. so i just jump on there level and walk at a good pace but not at a cardio level. all in all a good day in the books

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
45g cor
2 rice krisoy bars or carb of choice simple carbs here
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
80g kids cereal
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz cod
150g jasmine rice
meal 7
8oz sirloin
150g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/back/abs/walk

30min stepmill lss (fasted)

lf chest supp macnine rows 70x15 85x15 100x12 115x12 130x12 145x12 160x12 100x12
lf pulldowns 70x12 85x12 100x12 115x12 130x12 145x12 100x12
kb incline rows 20x10 25x10 30x10 35x10
incline db seal rows 25x10 35x10 45x10 55x10
db pullovers 40x10 50x10 60x10 70x10
low back machine x15/4
cable crunches x15/4
30 min treadmill lss

done for the day. went and hit a gym close to my house to try out some different machines. i had been doing my cardio in there and the mrs has been training in there more often than not so we have a better timeline because it is only 5mins from my front door. they have a huge array of old school life fitness equipment and some of it is actually really nice. the other facility that is a little further out is fully decked out in hammer strength. so i am going between 3 different gyms right now. today wasnt a bad day at all other than forgetting my intra drink and having to train both dehydtared and without fuel which sucked ass. still got a damn good pump going and everything felt pretty damn good. did start to cramp up a tad bit near the end but i figured i would way earlier than what i did. i would say a damn good day in the books though.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
45g cor
2 rice krisoy bars or carb of choice simple carbs here
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
80g kids cereal
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz cod
150g jasmine rice
meal 7
8oz sirloin
150g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette