Follow Along G's Run to the NA's

[guns01]

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

yesterday

off

nothing really special to note from yesterday. got some errands done and rested. lower back loosened up a boat load for me yesterday which is a huge plus. so now i get to make it angry again today haha


meal 1
5 whole eggs w/light cheese
1 cup spinach
2 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
8oz sirloin
large green salad with lots of color
meal 4
8oz sirloin
8oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut

[guns01]

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

yesterday

abs/calves/back/cardio

decline leg raise ss x10/4ss
incline sit ups ss ss x10/4
standing calf raise ss 355x10 390x10x10p(10s)ss 435x10x10p(10s)/3ss
tibia raise ss ss75x10/4
db rows (added bands at the end) 80x10 110x10 130x10 150x10 150x10 (added dbl red band) 150x10 ds150x10ds 130x8ds 100x8
wide grip pull downs 120x8 140x8 160x8 ds140x8ds 100x8
low pull rows 4 sets of 10 (stongman buddy picked the weight and i didnt look but i t was heavy)
banded hypers x10/3
12 min step mill intervals

done for the day. stupid painful and heavy day. i got to train with my 300lb + strong man buddy yesterday and it was extra special brutal. i actually reaggervated my trap rhomboid area pretty bad in doing so. eh it will get better even though it hurts and sucks. he normally trains at a different gym that the db go up to 200. so on the 2d set of db rows he says it isnt heavy enough lets add bands. screw it dbl band it. that was both heavy and stupid, so much so he said it was worse than the 200lb db. i tweaked the trap on that last set doing the drops which figures. all in all a good workout and i got a cheat yesterday as well. more food to be added to the lineup today also.

i also added in the mk on friday am. i will start up a log on that today and make some notes on it here as well.



meal 1
4 whole eggs w/light cheese
1 cup spinach
3 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1/2 cup black beans
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
2 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup green beans
1/2 cup black beans
1/2 avacado
meal 6
8oz turkey
8oz red potato
1/2tbl spn organic grass fed butter
1 cup broccoli
1/4 cup sour kraut
cheat
mega sausage lovers plate
apple toffee stuffed french toast
klondike bar

[Pushtoday]

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

Now ladies and gentlemen, that’s how it’s done.
Right up to and including the cheat.
All except the aggravated trap. [emoji6]


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[guns01]

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

Now ladies and gentlemen, that’s how it’s done.
Right up to and including the cheat.
All except the aggravated trap. [emoji6]


Sent from my iPhone using Tapatalk

you got that right man. if i was still able to train with him every day i would either be a super monster or broken in half. he will turn pro this year most likely too so he is going really hard right now. dude is a freak of nature

[guns01]

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

today

calves/chest/tris/cardio

standing calf raise 315x10 355x10(10s)x10(10s)x10(10s)/4
machine press 100x8 120x8 140x8 170x8 190x8 200x8/4
incline bb press 185x20 225x15 275x10 315x6
machine fly 135x10 150x10/3
assist machine press downs 120x10 130x10 140x10 150x10
reverse grip cable press downs 100x15 110x15 120x15/2
12 min step mill intervals 1-1

done for the day. nice heavy and strong day in again today. trap/rhomboid area is still fucked up. we have been fascia blasting it 2x a day yesterday and today both. so it hurts like a ***** but not as bad as yesterday. going to make shoulder work really interesting tomorrow. it didnt interfere with chest at all today but i cant say i was pinching my lats as tight as i could have been pressing. all in all a good day in the books. pretty happy with the numbers.


meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1/2 cup black beans
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
2 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup green beans
1/2 cup black beans
1/2 avacado
meal 6
8oz turkey
12oz red potato
1/2tbl spn organic grass fed butter
1 cup broccoli
1/4 cup sour kraut

new amounts added

[guns01]

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

today

calves/abs/delts/cardio

seated calf raise ss 75x10 100x10 150x15/4ss (8sec contractions each rep)
tibia raise ss ss75x10/4
standing cable crunch w/vac 70x10/4
reverse peck deck fly 75x10/2 90x15/4
machine press 100x10 120x10 140x10 150x10
db lats 25x20/4
12 min step mill intervals 1-1

done for the day. later in the day start for us today. we had an awards event for our little one. it actually worked out awesome because their was only 4 other people in the gym when we got in there. it sucks to have meals moving around but training at that time was awesome today. may try that one again on a monday to see if it's the same and make the change. training went pretty good today. the trap rhomboid is still pretty jacked up. i am kinda scary that it may be a vert in my neck or just below on my spine. only hope i got going right now that it isnt is that it loosens up and doesnt hurt as bad when it is warmed up. so i will give it a bit before i freak out and go for x rays. great pump today.


meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1/2 cup black beans
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
2 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup green beans
1/2 cup black beans
1/2 avacado
meal 6
8oz turkey
12oz red potato
1/2tbl spn organic grass fed butter
1 cup broccoli
1/4 cup sour kraut

[guns01]

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

well i fucked up my bicep yesterday. no bruising deformation holes or gaps yet. so i am hopeful that i just strained it real good or got a really nasty cramp. no pop or anything like that. i just went up on a rep and came back down and when it started to stretch it tightened up really bad and i dropped the weight. it is nasty nasty tender today but again no bruising loss of range of motion. it's just sore as all hell. straight up bull shit since it was a secondary day and light weight that it happened on. i swear to god when i get going good something always sneaks in and derails the progress. it is the upper part where it attaches to the shoulder so even if i did tear it, 9 out of 10 times they wont even fix it. fingers crossed it is nothing bad. so now it will be legs and maybe some chest shoulders and tri work only. i will probably give it till sunday before i start messing with it at all.


meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1/2 cup black beans
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
2 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup green beans
1/2 cup black beans
1/2 avacado
meal 6
8oz turkey
12oz red potato
1/2tbl spn organic grass fed butter
1 cup broccoli
1/4 cup sour kraut

[guns01]

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

yesterday

abs/legs

standing cable crunch w/vac 70x10/4
roller work
one leg glute bridge w/iso x10(10s)/2
dbl leg glute bridge w/iso x10(10s)/2
lying leg curls dead stops 60x8 80x8 100x8 120x8 140x8 150x8/2
adductors 190x10 235x10/4
machine leg press 355x20 390x20/4
hacks ss 180x3 270x3 360x3 450x6ss 540x6ss 630x6ss 630x6ss
leg extensions ss ss135x6 ss150x6 ss165x6 ss180x6

done for the day. not a bad session in today. i did machine leg presses instead of plate loaded so i didnt have to move as many plates around with my busted arm. so i opted for higher rep ranges there. it is a little better today and not so bad but still really sore and pulling. still no bruising at all and no gaps or holes. we may be in the clear from a serious injury but i am going to have to baby it for a while. all in all a good heavy day.

meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1/2 cup black beans
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
2 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup green beans
1/2 cup black beans
1/2 avacado
meal 6
8oz turkey
12oz red potato
1/2tbl spn organic grass fed butter
1 cup broccoli
1/4 cup sour kraut

[Pushtoday]

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

Happy Thanksgiving big guy!


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[guns01]

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

Happy Thanksgiving big guy!


Sent from my iPhone using Tapatalk

you to man. thank you

[guns01]

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

yesterday

calves/shoulders

machine toe press 230x10 270x10x10p(10s) 290x10x10p(10s) 310x10x10p(10s) 330x10x10p(10s)
reverse peck deck fly 75x10 90x10 105x10 120x10 135x10 105x10
machine lats 40x8 50x8 60x8 80x8 100x8 120x8 140x8
machine shoulder press 100x8 120x8 140x8 160x8
spider walks x3/3

done for the day. got to train with my strongman buddy again today even though i am hurt. so we opted to get a little shoulder work in. not a bad day at all and it didnt affect my bicep at all until that last set of presses and it really didnt hurt, i could just feel it was putting some stress on the area. since i am putting this up a day later it felt a lot better yesterday and is only a little bit sore today. tight and a little sore and no where near as bad as it was when i did it and the day after. i am hoping that i will be good to go in a couple of weeks. def wont be able to do any direct bi work or pulling for a little bit. yesterday was a hog fest for thanksgiving and i am back on track today. i actually didnt eat to much but i ate a lot of stuff i normally dont get to.

breakfast looked like this
biscuits
gravy
sausage links
sausage patties
bacon

dinner for a couple rounds
ham
turkey
sweet potato casserole
broc casserole
mashed white potates
stuffing
rolls

dessert
berry berry pie
vanilla ice cream
more sweet potato casserole

i am sure i am forgetting some things but that's what i remember off the top of my head

[BABY1]

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

Now that is a might yummy looking eating plan. How ya feelin this mornin?

[guns01]

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

Now that is a might yummy looking eating plan. How ya feelin this mornin?

not to bad at all. feeling pretty good and actually healing up nicely i would think

[guns01]

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

today

off

full day off for me today and tomorrow will be as well. i will be on the road the majority of the day tomorrow so no training but i need the time off to let the arm heal up completely. already got the same meals from today lined up for tomorrow also. arm actually feels 10x better today and this evening. i may have a tiny bruise in my arm pit where the bicep connects to the pec shoulder tie in. no dents or holes still though and like i said 10x better. going to be a minute before i jump back into heavy lifting though. i got to make damn sure i let it heal all the way back before getting back at it.


meal 1
5 whole eggs w/light cheese
1 cup spinach
2 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
8oz sirloin
large green salad with lots of color
meal 4
8oz sirloin
8oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut

[thudgens96]

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

Hope the arm is better me friend that really sucks

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