Follow Along G's Run to the NA's

[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

[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