Follow Along G's Run to the NA's

[guns01]

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

yesterday

cardio/legs/cardio

35min stepmill lss (fasted)

leg extensions 40x15x15x15 55x15x15x15 70x15x15x15 (these are a warmup technique i used to do years ago that i learned from jose raymond. top 1/4 x15 bottom 1/4 x15 and x15 full range)
leg extensions ss 100x10ss 115x10ss 130x10ss 145x10ss 160x10ss 175x10 (slow 5sec neg with 2sec contract)
aeated leg curls as 75x10as 90x10as 105x10as 120x10as 135x10as 150x10 (only stop long enough to change weight)
adductors ss ss140x20 ss160x20 ss180x20 ss190x20/2
hacks 45x12 90x12 135x12 180x12 225x12 270x12
one leg leg press 25x10 45x10 90x10 135x10 (damn these where heavy)
leg press 180x15 270x15 360x15 450x15
30 min stepmill lss (post)

done for the day. another brutal hard day in of suffering. everything felt heavy as shit and moved super slow. now not just muscle aches but joints actually have started to hurt a bit also. did have to do quite a bit of waiting around on dumb asses playing around yesterday which pissed me off and prob helped me out at the same time. still keeping the intensity techniques down to a bare minimum. i did do leg press on a different machine that is setup much different and the carriage is way heavier. a ton heavier it seemed like on this session. got it done though. cardio only tomorrow since my therapy lady canceled on me due to covid exposure. that blows donkey dick even more.

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

yesterday

cardio/chest/delts/cardio

35min stepmill lss (fasted)

incline machine press 135x20 150x15 165x15 180x12 195x12 215x12 230x15 245x15
hs incline press 45x10 70x10 90x10 115x10 70x10(5sec negs)
cable fly/press 35x10 40x10
standing chest press 90x10 135x10 190x8
overhead cable rear delt cross 20x20/3
db lats lean fwd 30x12/3
30 min stepmill lss (post)

done for the day. super dragging ass today. not to weak but not really strong either. i would say more labored and harder to get going and keep going. joints arent hurting but muscles are pretty achy across the board but still getting a really good pump. i did pull all intensity techniques out entirely today, just to let off a little stress on my nervous system. still no fever but i am feeling the pain of being sick. since i cant miss any training i am adding in as much sleep and naps as possible right now. grinding is a shit word a lot of people use but i can say right now it is a grind day in and day out for the time being. legs and 2 more cardio sessions and i get a half day off. that's what i am telling myself right now


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

cardio/back/abs/cardio

35min stepmill lss (fasted)

rogers strength row pg 45x15 90x15 135x15 180x15 225x12 ds180x10ds 135x10ds 90x10ds 45x10
bent rows 135x12 185x12/2 ds185x10ds 135x10ds 115x10
ind handle upper lat cable pullovers 50x12 57x5x12 65x12 ds65x10ds 57.5x10ds 50x10eds 42.5x10
rev facing sup grip pulldowns 70x12 85x12 100x12 120x10
hypers ss x20/3ss
reverse hypers x10/3
machine crunches 30x20/4
30 min stepmill lss (post)

done for the day. got a nasty cold bug or some shit going on. my kids brought it into the house on me and since i am in prep i cant pull back or take time off. so pretty much i am miserable with a head ache clogged up sinuses and a little cough. yay, so all bent over stuff is extra special brutal. kind of weird but when i first start cardio or training it is really bad but once i get going it subsides a bit and then near the end it fires back up. no fever but i do have the aches on top of the prep aches. got some pretty good work in. a little slower than i like but still moved some ok weight and got a really good pump going. other than dragging ass training wise cardio is the worse but i havent had to slow it down just yet.

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

yesterday

cardio/back/abs/cardio

35min stepmill lss

wide grip part pulldowns 100x15 120x15 140x12 160x12/3
cable upper lat pullovers 42.5x12 50x12 57.5x12 65x12 50x12
chins x12 x10 x9
low cable rows med ng 100x12 120x12 140x12 160x12/3
db shrugs 60x12 70x12 80x12
machine crunches 30x20/4
30 min stepmill lss

done for the day. not a bad session today. got a really great painful pump going straight out the gate and was actually pretty strong. wasnt messing with getting to close to failure since it was a secondary day but still felt really good. actually pushed the pace a little bit. kid is done with school so now he gets to suffer with me the majority of the week. so my tempo should be much better timing wise. a little run down to end the week but not beat up to bad. got arms and one cardio session tomorrow and done for the week completely. so as long as everything stays on track a good smooth week in. i am also pretty sure i am caught up on sleep and rest from last weeks trip. if not i will def be 100 by monday.

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

yesterday

cardio/back/abs/cardio

35min stepmill lss

wide grip part pulldowns 100x15 120x15 140x12 160x12/3
cable upper lat pullovers 42.5x12 50x12 57.5x12 65x12 50x12
chins x12 x10 x9
low cable rows med ng 100x12 120x12 140x12 160x12/3
db shrugs 60x12 70x12 80x12
machine crunches 30x20/4
30 min stepmill lss

done for the day. not a bad session today. got a really great painful pump going straight out the gate and was actually pretty strong. wasnt messing with getting to close to failure since it was a secondary day but still felt really good. actually pushed the pace a little bit. kid is done with school so now he gets to suffer with me the majority of the week. so my tempo should be much better timing wise. a little run down to end the week but not beat up to bad. got arms and one cardio session tomorrow and done for the week completely. so as long as everything stays on track a good smooth week in. i am also pretty sure i am caught up on sleep and rest from last weeks trip. if not i will def be 100 by monday.

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

yesterday

cardio/legs/cardio

35in stepmill lss (fasted)

seated leg curls ss 75x20ss 90x20ss 105x15ss 120x15ss 135x15ss 150x15ss 165x15ss
leg extensions ss 85x20 ss100x20 ss115x15 ss130x15 ss145x15 160x15 ss175x15
adductor ss 140x20 160x20ss 180x15ss 190x15ss 215x15ss 225x15ss
abductors ss 80x20 ss90x15 ss100x15 ss110x15 ss120x15/2
one leg leg press 45x15 90x15 135x15 180x15 225x15
leg press 270x15 360x15 450x15 540x15 630x15
hacks 90x12 180x12
30 min stepmill lss (post)

done for the day. actually a good smooth solid session in today. i am pretty sure i lost a little on the seated leg curls and leg extensions but did add a bit on the leg presses. i knew moving cardio fasted on leg day may impact a little bit but it actually wasnt to bad. the only bad part is the post cardio session. that is brutal and the cardio first thing the next day. then all is good again haha. everything is running pretty smooth right now and it was a good session. my boy is finishing up the school year so my sched should get much more comfortable and less stressful which will be a plus also.

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

yesterday

cardio/chest/delts/cardio

35min stepmill lss (fasted)

hs bench press 45x15 70x15 90x15 115x12 ds135x10ds 90x8ds 45x10
bench press 135x15 185x12 225x10 225x8 185x12 135x20 (3sec pause in the hole)
dips x12 x9
lying machine flys 50x15
high cable rear delt cross 20x20/3
seated lean fwd db lats 30x8/3
ng machine press 120x12 120x10 100x12 100x10
30 min stepmill lss

done for the day. not to bad of a session today. strength was actually not to bad today but i am hitting a wall pretty damn quick rep wise. i hit the 225 pretty easy on the first set even with the pauses but damn if the second round it fell off quick. still making improvements though. everything felt pretty good today even after the trip. i think i have shook off the cob webs and have eased back into my normal routine. so i would call it a good session today

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

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