Follow Along G's Run to the NA's

[guns01]

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

yesterday

cardio/back/abs/cardio

35min stepmill lss (fasted)

meadows rows 25x15 50x15 75x15 100x12 125x12 125x10 50x12(5sec contract long stretch)
bent rows 135x12 185x12 225x12/2
cable pullovers (upper lats) 50x12 57.5x12 65x12 72.5x12
db shrugs 60x10 80x12 100x12 110x12(to crowded to get to the heavier dbs and i was spent)
hypers x20/4
machine crunches 30x15/4
30 min stepmill lss

done for the day. super bad dragging ass today from the trip. only got about 4 hours of sleep so that was a give me. still able to get some pretty good work in though and did surprisingly well. lower back and hips are a tad bit angry from traveling and walking so much. so i opted not to do bb hypers and swapped them out for higher rep ones instead. dont want to push it to hard while it could be a little compromised atm.
trip was pretty cool. i had to walk about a mile and a half to the facility i did my cardio at. so i got a ton of steps in and burned off a shit load of cals. some really nice facilities in the area and i hit a number of different ones. some with funky equipment that i didnt care to much for and others that were really nice. got to try out some hoist machines that i never used before and a couple of those pieces were actually really fluid and nice. one facility had all the new stuff from a line out of europe that i really didnt care to much for.
so as far as the trip went i stayed on track with training and eating even though it was a huge pain in my ass. only hicup was i had one meal that was delayed much longer than i like. which set me up to be super irritated on top of being nasty dehydrated. all in all a good end of the week and a good start to a new week. did change up how supps are being ran right now with daily dosing pushed down a little bit.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

supps right now

test c 125mg ed
primo 100mg ed
mast p 100mg ed
tren a 50mg ed
12.5mg aroma
20mg nolva
50mcg t3
30mg np thyroid
60mcg clen
4iu gh

[guns01]

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

today

legs/cardio

seated leg curls ss 75x20ss 90x20ss 105x15ss 120x15ss 135x15ss 150x15ss 165x15ss
leg extensions ss 70x20 ss85x20 ss100x15 ss115x15 ss130x15 ss145x15 ss160x15
adductors ss 140x20ss 160x20 180x20ss 190x15ss 215x10ss 225x10ss 235x10ss
abductors ss ss80x20 ss90x20 ss100x20 ss110x20 ss120x10 ss130x10 ss140x10
single leg leg press 45x15 90x15 135x15 180x15 226x15 270x15
leg press 450x20 540x20 630x20
hacks 90x15 180x15
30 min stepmill lss

done for the day. flying out here shortly so i was cut a bit short on time. so i blasted through this session pretty quick. actually was pretty strong and obviously the pump was nasty. no issues at all today and going through the air port and walking is going to suck ass. got my work in and i would say that it was a damn good session. i am pulling some cals out and also adding a tad bit more cardio in.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

today

cardio/chest/delts/cardio

35min stepmill lss (fasted)

hs bench press 45x20 70x15 90x15 115x15 135x10 90x12 45x10(5sec contract)
bench press 135x15 185x15 225x8 195x10 185x12 135x22 (3sec pause in the hole)
pec deck machine fly 105x12 120x12/2 ds120x12ds 75x12ds 60x12
cable fly 50x22
high pulley cable rear delt cross 20x20/3
db lats 25x12 30x12 35x10
machine crunches ss 30x15/4ss
ng machine press ss ss100x12/4
20 min stepmill lss

done for the day. dragging a little bit of ass today but still felt pretty good. strength and endurance held up pretty good but did start to drop off on the bench press a little bit. not as irritated on strength this week since it did hold up a little bit better. i may shift away from dbs for a little bit on my initial press work. i think moving the weights around is causing a bit of extra fatigue and that's where the strength drop off is coming from since i am in prep. may test this theory out for a week or two and see if i can tell a difference. no issues at all today and a pretty damn good session. really good pump going today as well. so we will call this a good session since my last few havent been that great.

meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/back/abs/cardio

35min stepmill lss (fasted)

meadows rows 25x15 50x15 75x15 100x12 125x12/2 50x15
incline db row pg 30x12 35x12 40x12 45x12
cable face pulls 50x12 65x12 80x12 42.5x10(5sec contract)
ind handle cable pullovers 50x12 57.5x12 65x12 50x10(5sec contract)
bb hypers 135x15/3
machine crunches 30x15/2 (started cramping on 3d set)
20 min stepmill lss

done for the day. finally took the training wheels off the lat today and moved some weight up and it went good. no issues with it at all and it actually moved pretty easily. actually a really good strong session across the board. the incline db rows still kick my ass and i am pretty weak on them but i am working them. they are much different than the normal seal rows i normally do and much harder. only issue i had going was the cramping on abs going into the 3d set. since our cleaning lady at the gym is 900 years old and slow as fuck she had the bathroom locked down for 3 hours. so i wasnt able to push water very hard at all. so i am leaning towards that being where the issue came from.
i am heading out to texas on a business trip tomorrow afternoon so the log will be shut down till next week. i plan on crushing legs before my flight out and then only having two actually training days out there. that and taking all my food with me. so their shouldnt be any issues with the trip at all. get to hopefully try out some cool new equipment while out thete.

meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/back/abs/cardio

35min stepmill lss (fasted)

one arm supp pull downs 27.5x12 35x12 42.5x12 50x12 60x12 70x12 80x12 50x10(5sec contract)
assist chins x12 x11 x10 (30sec mid point isohold on last set)
standing incline db rows 60x12 70x12 80x12 90x12
straddling the bench db rows 80x12/4
machine crunches 30x15/4

done for the day. the mrs had the day off so she got to do an entire training day with me. she was not happy to say the least but it was still fun she says i am not doing a second cardio session today. she did it anyway haha. got some pretty good strength going today except it fell off on the last db rows. those rows are grueling and then some. a bit stronger on them than last week but on the last set or two i could def feel it dropping off. got a really good pump going and everything actually held up and felt really good. no cramps during abs so that is a big win for the day. good session for sure.

meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

legs/cardio

seated leg curls ss 75x20ss 90x20ss 105x20ss 120x20ss 135x20ss 150x20ss
leg extensions ss 85x20 ss100x20 ss115x20 ss130x20 ss145x20 ss160x20
adductors ss140x20ss 160x20ss 180x20ss 190x20/3ss
abductors ss ss80x20 ss90x20 ss100x20 ss110x20 ss120x20/2
one leg leg press 45x12 90x12 135x12 180x12 225x12 270x10
leg press 360x12 450x12 540x12 630x12
20 min stepmill lss

done for the day. so a really pissed off irritating day to say the least. had my programming all set and everything felt perfect, no back,hip or pretty much any issues at all. roll up into the gym and their is a lady on the seated leg curls. no biggie i will wait. then she jumped on the leg extensions. so i was like fuck it not waiting any more so i asked her may i work in super sets with you. good to go. then roll up into adductors abductors super sets. pair of dumb ass cell phone morons taking pics and videos. so i had to wait. finally get going and get to leg press and only have about 35 mins to get in what i can and get 20 mins of cardio in. i had hacks programmed also but no dice because i had to pick my kid up from practice. so i busted through the presses and knocked out the stairs. hell of nasty pump for sure but i felt cheated and like i didnt get any good work in. not the case at all. legs were smoked by the end of the day and are going to be sore as hell. still not happy though and will not call it a successful session at all.

meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/chest/delts/abs/cardio

35min stepmill lss (fasted)

incline db press 25x20 45x15/2 65x15 85x15 105x9 85x14
incline bb press 185x15 205x12/3 135x24
peck deck machine fly 120x10/3 120x10ds 75x10
lying machine flys 25x10/2
overhead cable cross rear fly 20x25/3
leaning fwd seated lats 20x15 25x12 30x10
stand bent db lats 20x20/3
machine crunches 30x15/2 (shut down 3d set due to cramping)
20 min stepmill lss (post)

done for the day. elbow was tight but no issues at all with it and no pain at all. so that was great. strength again is pretty frustrating to say the least. did bump up the weight on the db presses and was hoping to hit 12-15 reps and fell way short. same with bb presses. pump is really good but damn if the strength is not pissing me off royally esp since i am only losing it on chest for the most part. everything ran really smoothly and felt pretty good. all in all i would say a good session. well i did cramp up pretty good doing ab work. so that part wasnt too cool

meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/back/abs/cardio

35min stepmill lss (fasted)

meadows rows 25x15/2 50x15 75x15 100x15 110x15ds 60x12
incline pg db rows 30x12 40x12/3
cable face pulls 42.5x12 50x12 57.5x12 65x12
machine pullovers 120x12 135x12/3
bb hypers 135x12/3
standing cable crunches 55x15/3
20 min stepmill lss

done for the day. hadnt noted it in here but my first cardio session has been fasted for a while now and i have added in a post workout cardio session 5 days a week also. got a pretty good session in yesterday and i am pretty sure the lat is back to close to 100% again. it still gets a little bit tight in the area but not even close to what it was a few weeks ago. now that the lat is healing up i irritated the shit out of one of my elbows. i think i hyper extended it a bit stretching the lat out haha. when i switch over to push session i will know how bad it is but it is pretty pissed off so the sleeves will most likely have to come back out. no biggie an elbow even though it is really annoying is a lot easier to rehab and deal with than something big like lower back/hip or lat. all in all other than the elbow a good strong session with an excellent pump. got some really good work in. i did pull back on volume just a tad but i felt like it was plenty and didnt drive myself into the ground today. all in all a good one in the books

meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

man looks like you're blasting it that's great and your diet is on point man you are getting the food in Jesus I could never eat that much but I know you're like 290 lb so it's a big difference. keep it up man what are you training for the Nationals you said so that's in what November? so you still have some time unless they switched it now I don't know what you used to always be in November so if you're training this long for that you're going to look awesome probably you should post some pictures at the end I'd love to see what you look like after all this anyway you look like you're on the right track I was impressed reading your work as a tough workout and I can't believe you eat all that food oh my God I'd be sick to my stomach.

Sent from my SM-G781U using Tapatalk

haha man i am a little over 10 weeks out from masters nationals right now and i am starving. we have actually pulled out quite a bit of food already from off season but not to mich. cardio isnt that high yet and i am still averaging about 4-5lb drop per week right now. crazy but it hasnt slowed down yet so i am riding it as long as i can. the plan right now is to hit masters and then roll into the north americans again. that is as long as i stay healthy

[guns01]

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

yesterday

legs/cardio

seated leg curls ss75x20ss 90x20ss 105x20ss 120x20ss 135x20ss 150x20ss
adductors ss140x20 ss160x20 ss180x20 ss190x203
leg extensions ss 85x20ss 100x20ss 115x20ss 130x20ss 145x20ss
abductors ss80xx20 ss90x20 ss100x20 ss110x20 ss120x20
belt squats 90x12 180x15 270x15 360x15 450x15
one leg leg press 45x12 90x12 135x12 180x12
20 min stepmill lss

done for the day. aggervating session today but a good one. lots of stupid people in the way doing stupid stuff and using their phones. so i was quite ill tempered and cooled down more than one time which is even more irritating. i try to hold my temper but i did let a youngster have it on the leg extensions for dicking off and pretty much wasting his time and playing with himself the whole time.
anyway, pretty good strength today across the board and ham actually felt really good. hip wasnt even off a little either. so even though the rep ranges were really high with quite a bit of volume it held up pretty damn good. i did lose a little on the one leg leg press but at that point after the belt squats my legs were smoked and shaking pretty good. all in all a really good session.

meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[pgc640]

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

yesterday

cardio/back/abs

35min stepmill lss

oa machine row ng 80x15 100x15 120x15 140x15 160x15 180x15 200x15 220x15
oa incline cable rows 40x15 50x15 60x15 70x15 80x15
rack pulls 135x15 225x15 275x15 (lat wasnt to bad)
banded db pullovers 40x10 50x10/3
hypers x30 x15 x10
machine crunches 30x15/4

done for the day. pretty damn good session today. a little pull in my good hip and hams are a tad bit tender but other than that excellent. those issues arent issues but i could feel them and i am keeping a constant note of whats going on and how to offset and take care of it. lots of volume today and i am tinkering around with a bit since i am not able to push down to the lower end rep ranges right now. so recovery is how i am going to measure the volume. lat held up really good today and both filled up with blood nicely. also was able to get through 4 sets of abs without cramping and locking up. so i would call today a very good session.

meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

man looks like you're blasting it that's great and your diet is on point man you are getting the food in Jesus I could never eat that much but I know you're like 290 lb so it's a big difference. keep it up man what are you training for the Nationals you said so that's in what November? so you still have some time unless they switched it now I don't know what you used to always be in November so if you're training this long for that you're going to look awesome probably you should post some pictures at the end I'd love to see what you look like after all this anyway you look like you're on the right track I was impressed reading your work as a tough workout and I can't believe you eat all that food oh my God I'd be sick to my stomach.

Sent from my SM-G781U using Tapatalk

[guns01]

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

yesterday

cardio/chest/delts

35min stepmill lss

incline db press(higher than normal incline) 25x20 45x15 65x15 85x15 100x11 100x9 80x12
incline bb press 185x15 205x12 225x8 185x12 135x20
machine fly 90x10 120x10 120x10 cs120x10cs x8cs x7
flat machine fly 50x10/2
high cable rear delt fly 15x25/3
db lats 20x15 25x12 30x10
ng db press 40x10 50x10/3

done for the day. super pissed off about my strength today. before it was failing off after my first movement but now i am losing reps on my first movement. really irritating to say the least. i did move the incline up one notch on the bench but shit i wouldnt think i would lose that much. still got a good pump going but def not happy at all with my performance weight wise. did get some good work in though and since the gym got a new fly machine in i have been finishing with it for the last 2 weeks. it is awkward to get into but it gives a really nice contraction at the top. elbows started out a little tender but once warm they were not bad at all and didnt hurt after. so most likely just a little cold. i wont say a good session today but still moving forward.

meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/back/abs

35min stepmill lss

meadows rows 25x15 50x15 75x15 100x15 ds100x15ds 70x12
oa incline cable rows 50x12 60x12 70x12 80x12 90x12
chest supp pg row 135x12 150x12 165x12 180x12
banded db pullovers 50x10/4
bb hypers 135x10/3
standing machine crunches 30x15/4

done for the day. not a bad session at all today. lat is feeling quite a bit better but still giving me subtle warnings not to over stretch it. i will push the stretch a little bit on the lighter loads but as i get heavier i will stretch a bit but not let it get into full stretch. so that has worked out pretty well for the last couple of sessions. moved some pretty good weight today and got a really good pump going. had to ask one of the ladies that work at the gym to help me with the banded pullovers, so the tension was good but not crazy. lower back also held up really really well. so maybe everything is clicking good now. prob since i have slowly added ab training back in since the qc isnt bothering me as bad. that area takes forever to heal. i pulled it well over a year ago and it is still tight here and there.

meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[jolter604]

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

yesterday

cardio/back

35min stepmill lss

one arm sup pulldowns 27.5x12 35x12 42.5x12 50x12 60x12 70x12 80x12 50x10(5sec contract)
assist chins x10/3
db pullovers 60x10 65x10 70x10
oa db rows 60x12 70x12 80x12 90x12
db shrugs(3sec contract) 60x10 80x10 100x10 120x10
hs shrugs 90x20 140x20 180x20 230x20

done for the day. nothing crazy or fancy at all today. pump blood in and not get to close to failure. everything actually felt pretty damn good today and i really didnt have any bad issues. the lat is still tightening up a bit but not to bad and it isnt really hindering. just making sure not to actually hurt it or tear it. they both pump up equally but the one i pulled def tightens up a bit more. nothing to write home about today though and finishing up the week on a good note.

meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

Sup man hope your weekend is as good as that food intake lol .

Olympiasolutions1@tutanota.com

Olympiasolutions@protonmail.com

[guns01]

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

yesterday

cardio/back

35min stepmill lss

one arm sup pulldowns 27.5x12 35x12 42.5x12 50x12 60x12 70x12 80x12 50x10(5sec contract)
assist chins x10/3
db pullovers 60x10 65x10 70x10
oa db rows 60x12 70x12 80x12 90x12
db shrugs(3sec contract) 60x10 80x10 100x10 120x10
hs shrugs 90x20 140x20 180x20 230x20

done for the day. nothing crazy or fancy at all today. pump blood in and not get to close to failure. everything actually felt pretty damn good today and i really didnt have any bad issues. the lat is still tightening up a bit but not to bad and it isnt really hindering. just making sure not to actually hurt it or tear it. they both pump up equally but the one i pulled def tightens up a bit more. nothing to write home about today though and finishing up the week on a good note.

meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette