Follow Along G's Run to the NA's

[guns01]

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

Just realized you had a log! In to follow along! Sorry I didn't go all of the way back to 2012. Just glanced. [emoji6]

the best part about it is you can see my transitions from off seasons to preps and where stuff stopped working and had to be changed. i probably could even go back to what wasnt working and add it back in a bit now and it would probably work again for a while. that's the best thing about keeping a good detailed log, knowing what is working and what you have done to keep it working. that and when you get hurt you can always go back and fix what may have led up to the injury

[Love2liftkat]

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

Just realized you had a log! In to follow along! Sorry I didn't go all of the way back to 2012. Just glanced. [emoji6]

[guns01]

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

today:

back(deload)

10 min treadmill warmup
roller work
kb one arm row x10/4 (went heavy but no clue how heavy)
cable pullovers 120x10 140x10 150x10 160x10
ng assist pullups x10/4
dy machine rows 130x10/4
one arm sled rows 90x30 yards/4

done for the day. nothing unusual at all today. great pump and i am about as close to 100% health wise as i am going to get haha


meal 1
4 whole eggs
1 cup oats
1 tbl spn almond butter
meal 2
protein pudding
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12oz turkey melt (delicious discovery)
1 tbl spn nut oil
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges

[guns01]

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

today:

delts/chest(deload)

10 min treadmill warmup
roller work
giant sets
bent db lats 10x12gs 15x12gs 20x12gs 25x12gs/4
seated db lats 10x8gs 15x8gs 20x8gs 25x8gs/4
banded chest pulls x10gs x10gs x10gs x10/4gs
db press gs 40x8 gs45x8 gs50x8 gs50x8/4
tri sets
banded hs flat press 45x8ts 55x8ts 65x8ts 75x8ts
hex press ts 45x8ts/4
stretch pushups ts x16 ts x14 ts x11 ts x11

done for the day. actually almost felt 100% today. it took a bit to get good and warmed up but once i did and got moving good everything felt good. the only issues i had today was on the bent lats and the hex presses. the sinus pressure is still pretty good but other than that i feel pretty solid. hopefully this deloading period will let my body recover nicely and everything heal up all the way


meal 1
4 whole eggs
1 cup oats
1 tbl spn almond butter
meal 2
protein pudding
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12oz turkey
1/4 cup cor
1 tbl spn nut oil
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges

[guns01]

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

today:

legs(deload)
10 min stationary bike
standing lat pd crunches 70x15/4
roller work
lying leg curls 70x10 80x10 90x10 100x10 110x10 120x10 120x10 120x10 120x10
adductor 160x10 190x10/4
squats 135x10 185x10 225x6 245x6 275x6 295x6 315x6 (felt pretty good and they moved super fast, still hocking crap up though)
machine leg press 3/4 stack x20 full stack x20/3

done for the day. actually got in a pretty good workout today. everything is feeling pretty good, pump was good and joints are pretty good. i do still have some congestion going on though and i am still hocking up snot. so breath control and ab pressure was a little tough today but nowhere near what it was on tuesday. i was nice and surprised and how nice and quick the weights moved on squats. i didnt lose any speed on any of my sets and got them all done in about 10 mins total. so that's trucking considering


meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
1tbl spn coconut oil
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
2 sub sandwiches w/the works
2 brookies
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges

[guns01]

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

today:

back/cardio(secondary)

10 min treadmill warmup
roller work
dy machine rows 70x10 85x10 105x10 120x10 135x10 150x10 195x12 205x10 220x8ds 135x10
kb rows x12 x10 x8
sup grip pulldowns 50x12 75x10 100x8
assit machine chins x12 x10 x8
rope face pulls 100x12 120x10 140x8
kb pullovers x12 x10 x8
banded good mornings x20/3
sled rows 135x30 yards/3
one arm sled rows 90x30 yards/3

done for the day. got in a great session today. i am breathing a little bit better and moving better as well. not the worse workout of the week but i am def feeling a hell of a lot better. we are making progress getting better though haha


meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
1tbl spn coconut oil
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12oz turkey
1/4 cup cor
1 tbl spn nut oil
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges

[guns01]

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

yesterday:

chest/delts(secondary)
10 min treadmill warmup
machine press 60x10 70x10 80x10 90x10 100x10 110x10 120x10 130x10 140x10 (no rest)
hs decline press 25x10 50x10 75x10 100x9ds 50x10 (no rest)
machine flyes ss 135x10ss 150x10ss 165x10ss 165x10ss
band over and backs ss x10/4
reverse peck deck 75x30/4 (20 sec rest)
db lats 25x10/4 (10sec rest)
spider walks x3/3

done for day. still under the weather so not the best session but pushing the tempo got one hell of a pump. joints are all a little bit tender but other than being sick nothing significant going on


meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
1tbl spn coconut oil
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12oz turkey
1/4 cup cor
1 tbl spn nut oil
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges

[guns01]

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

today:

legs(secondary)
10 min stationary bike
roller work
leg extensions 45x20 60x20 75x20 90x20 105x20 120x20 135x20
squats 135x12 185x12 225x12 225x12 (couldnt breath and had to shut it down)
front hip raise 80x10/3
modified special banded stiff leg deads with glute emphasis 50x10/4

done for the day. again another day hindered by congestion and sinus pressure. i took the squats super slow and deliberate and i think it made it 10x worse. the pause for 2 sec at the bottom was horrible so i knocked it off at 275. i am getting better but anything that puts pressure on my sinuses is a shot in the dark if i am going to pass out or not. got a damn good pump though and moved super fast considering




meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
1tbl spn coconut oil
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12oz turkey
1/4 cup cor
1 tbl spn nut oil
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges

[guns01]

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

today:

back(primary)
10 min treadmill warmup
chest supp machine rows 90x12 105x12 120x12 135x12 150x12 165x12 180x10 195x8
btn pds 120x8 140x8 140x8 140x8
mid shin rack pulls 135x2 225x2 315x2 315x6/4

ended the session right there for today. i am straight up breathing fire, have a hard time swallowing and was woozy for almost the entire workout. it probably didnt help any that since it is a holiday and i waited till later in the day, i still had to wait for every single piece of equipment and cooled down between every single movment. i even changed some things up and still had to freaking wait. chalk this one up as another got some blood in, sweated a bit and hopefully got this crud moving out of my damn body. i am also taking like 20-30 mins to eat all my meals which never ever happens. still getting it in but damn it feels like i get done and it's time to eat again.


meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
1tbl spn coconut oil
intra
3 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12oz turkey
8oz sweet potato
1 tbl spn nut oil
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges

[guns01]

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

yesterday:

chest/delts/tris
10 min treadmill warmup
machine press 80x8 90x8 100x8 120x8 140x8 160x8 180x8 200x8 (had a little in tank but didnt push it)
incline bb press 135x6 185x6 215x6 245x6 275x6
ng db bench press 60x8/4
bent db lats ss 25x10ss 30x10ss 30x10ss 30x10ss(face was about to explode)
spider walks ss x3/4
seated db press 65x8/4
one arm cable pressdowns 55x12 60x10 60x10 60x10
one arm overhead db extensions 30x8/4

done for the day. nothing to note for yesterday other than still being sick as a dog. i damn sure didnt push to overly hard or come close to failure. i went in to get the session knocked out and drive blood


meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
1tbl spn coconut oil
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
2 slices of medium meats pizza
lava cake
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges

[guns01]

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

yesterday:

legs(primary)

10 min stationary bike
standing one leg leg curls 25x9 50x8 75x8 100x8 125x8 125x8 ds125x8ds 100x8ds 75x8ds 50x10
leg press 200x10 400x10 490x10 580x10 670x10 560x10 650x10 740x10 830x10 920x10 (not that the weight was heavy but i was close to blacking out so i cut it)
squats 135x5 225x5 315x10/3
one leg machine leg press 295x12/4
db stiff leg deads 55x7 (cut this no way i could bend over with the pressure)

done for the day. i am sick as a freaking dog so this was not the best workout i have had. i actually felt really good and strong muscle wise but the sinus pressure damn near had me pass out a few times so i went pretty easy. i could have went really really heavy but my head wasnt having it. i did have a cheat to up my cals a bit but it was a very very modest cheat




meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
1tbl spn coconut oil
intra
3 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
2 slices of medium meats pizza
lava cake
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges

[guns01]

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

Amen he never shows pics the bugger...

Sent from my SM-G870W using Tapatalk

got to keep the package under wraps haha. i put up 2 in the graston threads of my back haha. not the best pics with all the fluid that was drawn into the area and bruising but still a little teaser haha

[rnixon]

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

Cmon I want to see some pics lets see some muscles

Amen he never shows pics the bugger...

Sent from my SM-G870W using Tapatalk

[FUZO]

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

Cmon I want to see some pics lets see some muscles

[BABY1]

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

Yeah guns! One of the most disciplined, dedicated, relentless person we call 'friend"! Going onn 4 years with your journal, that has inspired and taught many here! Thanks!