Follow Along G's Run to the NA's

[guns01]

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

today:

cardio/rehab/prehab (boring)
roller work
30min stepmill (lss)
banded clams x20/3
banded walking x20/3
tkd banded knee bends x25/3
roller work

done for the day. nothing special to note at all today.


meal 1
16oz tilapia
meal 2
16oz tilapia
meal 3
16oz ground turkey
meal 4
16oz turkey
meal 5
16oz ground turkey
1/2 cup sour kraut
1/2 bag broccoli

[guns01]

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

Sorry to hear you are hurting BUT you will be as good as NEW soon
~Trixie~

i told her when she was doing it that i didnt care how bad it hurt as long as it speed the process up. i think she got a little to motivated when i said lets get aggressive cause i got muscle to build

[Trixie]

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

Sorry to hear you are hurting BUT you will be as good as NEW soon
~Trixie~

[guns01]

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

today:

arms/prehab/rehab/cardio(deload)
10 min treadmill warmup
incline db curls 15x10/3 20x10 25x10 30x10 30x10
standing ez curls 105x10/4
machine preachers 50x10/3
vbar pressdowns 100x25 140x25 150x20 150x20
overhead cable extensions 100x20 120x20 140x20 140x20
one arm overhead db extensions 25x10/3
roller work
20min stepmill (lss)
banded walking x20/3
tkd banded knee x25/3
roller work

on the tricep work i am trying to hammer my outer heads a little bit, so i am doing half the reps with elbows flared out and away from the body and the other half in tight and normal. these are deload workouts but i am still trying to stimulate pumps in areas i am trying to hit. i also went in to the doc for treatment on the knee again today. all i can say is i got the crap beat out of me. i had dry needling done, then muscle scraping and then needled electro stims. the needle in electro stims hurt like a mother. the scraping wasnt bad at all until later on after i got all the waste product out of the area and now it is sore as hell lol. i get the joy of having it done twice a wk for a few weeks to try and speed up the recovery process.


meal 1
16oz tilapia
meal 2
16oz tilapia
1/4 cup cream of rice
meal 3
protein cakes
meal 4
16oz turkey meatloaf
8oz mashed red potatoes
meal 5
16oz chicken
1/2 cup sour kraut
1/2 bag broccoli

[guns01]

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

today:

cardio/rehab/prehab (very boring day)
30 min stepmill (lss)
banded clams x20/3
banded walking x20/3
banded tkd knee bends x25/3
roller work

done for the day. off days are very very boring and tedious.


meal 1
16oz tilapia
meal 2
16oz tilapia
1/4 cup cream of rice
meal 3
protein cakes
meal 4
16oz ground beef
1 1/4 cups basmatti rice
meal 5
16oz chicken
1/2 cup sour kraut
1/2 bag broccoli

[gusto77]

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

today:

back/prehab/rehab
10 min treadmill warmup
banded walking x20/3
banded clams x20/3
banded tkd knee bends x25/3
roller work
chest supp tbar rows pg 25x10 35x10 45x10 70x12 80x10 90x8 (ng) 70x10 80x10 90x8 (this machine setup is freaking brutal and very awkward)
one arm sup pulldowns 40x12 50x10 60x8
ng pulldowns 100x12 120x10 140x8
cable face pulls x12/3
db pullovers 45x12 55x10 65x8
hypers x21 x18 x15

done for the day. day got all jacked up right out of the gate today because i had a doc appt that lasted for 3 hours. i had to have x rays done and that's pretty much it for a ref to the clinic i was already going to on my own, stupid ass insurance crap. cool thing is my bp is now stellar when it was way high a little less than a month ago and i have zero arthritis in my right leg. everything in the x ray was a pretty as can be. the workout was spot on considering it is a deload session, it was still good. got it knocked out in about an hour and some change. feeling pretty good though.


meal 1
16oz tilapia
1/4 cup cream of rice
meal 2
16oz tilapia
4 waffles with sugar free syrup (these are sugar free organic fiber waffles, and not very tasty at all)
meal 3
protein cakes
intra workout
2 scoops intra md
meal 4
8iz grilled chicken 8oz grilled sirloin
1 1/4 cups basmatti rice
meal 5
16oz chicken
1/2 cup sour kraut
1/2 bag broccoli

Yup the last time I tried heavy supported tbar rows I thought I was going to pass out and got a pretty bad headache. Like classic tbars much better... one of my favorites in fact.

[guns01]

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

today:

back/prehab/rehab
10 min treadmill warmup
banded walking x20/3
banded clams x20/3
banded tkd knee bends x25/3
roller work
chest supp tbar rows pg 25x10 35x10 45x10 70x12 80x10 90x8 (ng) 70x10 80x10 90x8 (this machine setup is freaking brutal and very awkward)
one arm sup pulldowns 40x12 50x10 60x8
ng pulldowns 100x12 120x10 140x8
cable face pulls x12/3
db pullovers 45x12 55x10 65x8
hypers x21 x18 x15

done for the day. day got all jacked up right out of the gate today because i had a doc appt that lasted for 3 hours. i had to have x rays done and that's pretty much it for a ref to the clinic i was already going to on my own, stupid ass insurance crap. cool thing is my bp is now stellar when it was way high a little less than a month ago and i have zero arthritis in my right leg. everything in the x ray was a pretty as can be. the workout was spot on considering it is a deload session, it was still good. got it knocked out in about an hour and some change. feeling pretty good though.


meal 1
16oz tilapia
1/4 cup cream of rice
meal 2
16oz tilapia
4 waffles with sugar free syrup (these are sugar free organic fiber waffles, and not very tasty at all)
meal 3
protein cakes
intra workout
2 scoops intra md
meal 4
8iz grilled chicken 8oz grilled sirloin
1 1/4 cups basmatti rice
meal 5
16oz chicken
1/2 cup sour kraut
1/2 bag broccoli

[guns01]

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

yesterday:

chest/delts/cardio/prehab/rehab(deloading stil)
10 min treadmill warmup
rotator cuff work
tirsets
banded hs decline 25x8ts 25x8ts 25x8ts(warmups) 45x8ts 55x8ts 65x8ts 65x8ts
hex press ts45x8ts 45x8ts 45x8ts(warmups) 55x8ts 55x8ts 55x8ts 55x8ts
stretch pushups ts x10 ts x10 ts x10 (warmups) ts x12 ts x9 ts x8 ts x8
reverse peck deck 75x30/3
db lats 20x10 25x10 30x10 35x10
spider walks x3/3
20 min stepmill (lss)
banded walking
tkd banded knee bends
roller work

done for the day. got it done in about an hour and 20 mins. nothing unusual to note today. i am on my last week of deloading so hopefully my knee will be ready to get abused by the weekend.


meal 1
16oz tilapia
1/4 cup cream of rice
meal 2
4 whole eggs
1/2 cup rolled oats w/sugar free jelly
intra md
2 scoops intra md
meal 3
16oz tilapia
meal 4
16oz ground turkey
8oz mashed red potatoes
meal 5
16oz ground turkey
1/2 cup sour kraut
1/2 bag broccoli

[Trixie]

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

Great to hear that you are happy with the progress you are making. I am also understanding more about the process through your log. Thank you so much for sharing, it is a privilege to have this information. Luv Ya!
~Trixie~

[guns01]

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

yesterday:

legs/prehab/prehab (deload)
10 min treadmill warmup
roller work
banded tkd knee bends x25/3
giant sets
front squats 95x8gs 135x8gs 135x8gs(warmups)175x8gs 175x8gs 175x8gs 175x8gs 175x8gs
leg press gs200x10gs 290x10gs 380x10gs(warmups) 560x10gs 560x10gs 560x10gs 560x10gs 560x10gs
hack squat gs90x6gs 140x6gs 180x6gs(warmups) 280x6gs 280x6gs 280x6gs 280x6gs 280x6gs
leg extensions gs50x8 gs50x8 50x8(warmups) gs60x8 gs60x8 gs60x8 gs60x8 gs60x8
seated leg curls 90x10 120x10 135x10 135x10 135x10 135x10
banded clams x20/3
banded walking x20/3

done for the day. did my first two rounds of warmups without being wrapped and had very little pain. i wrapped my injured knee early on just as a precaution but as soon as i wrapped it i had zero pain or pressure. my endurance is increasing very nicely because i can move from movement to movement without being hardly winded at all. i am thinking that the combo of cardio and the sr9009 is making a huge difference. i am also dropping a half a pound to a pound every day which is also pretty cool and a little faster than my normal drops

meal 1
16oz tilapia
1/4 cup cream of rice
meal 2
protein cakes w/sugar free jelly
intra md
2 scoops intra md
meal 3
16oz tilapia
meal 4
jalapenao cheese burger(cheat)
steakhouse fries
meal 5
16oz ground turkey
1/2 cup sour kraut
1/2 bag broccoli

[guns01]

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

friday:

back/rehab/prehab/cardio(secondary)
10 min treadmill warmup
meadows rows 25x10 35x10 45x10(warmups) 90x10 100x10 100x10 100x10 (good weight for these today)
db pullovers 45x10 50x10 55x10 60x10
swiss bar stretch pulldowns 100x10 120x10 120x10 120x10
one arm sup pulldowns 40x10 50x10 60x10 60x10
30 min stepmill cardio (lss)
banded walking x20/3
banded tkd bends x25/3
roller work

done for the day. in and out in about an hour and 20 minutes. good pump and the all the weights were perfect for a secondary day, not to heavy but not to light.


meal 1
16oz tilapia
1/4 cup cream of rice
meal 2
protein cakes w/sugar free jelly
intra md
2 scoops intra md
meal 3
16oz tilapia
meal 4
16oz ground chicken burger
8oz red potato
meal 5
16oz ground turkey
1/2 cup sour kraut
1/2 bag broccoli

[guns01]

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

yesterday:

cardio/prehab/rehab
30 min stepmill
banded clams x20/3
banded walking x20/3
banded knee bends x25/3
roller work

done for the day.


meal 1
16oz tilapia
meal 2
16oz ground turkey
meal 3
16oz tilapia
meal 4
16oz chicken and broc
meal 5
16oz ground turkey
1/2 cup sour kraut
1/2 bag broccoli

[guns01]

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

today:

arms/rehab/prehab/cardio(dleoad)
10 min treadmill warmup
standing db curls 15x10/2 20x10(warmup) 25x10/4 (pumped up really quick)
incline db curls 20x10/4 (very painful for delaoding haha)
standing ez curls 105x10/3
w bar pressdowns 60x15(w)x15(c) 80x15(w)x15(c) 100x10(w)x15(c) 120x10(w)x15(c)/2 i did these back to back wide then immediately switched to close.
over head db extesnsions 25x10/4
supp db kickbacks 15x10/3
15 min interval stepmill 2-1
banded walking x20/3
banded knee bends x25/3
rumble roller work on it band and thighs

done for the day. nice quick and easy deloading arm day. both bi and tri pumped up really quick and it got painful just as quick. not trying to move any real kind of weight just letting cns recover as well as my joints. feeling pretty good today


meal 1
16oz tilapia
1/4 cup cream of rice
meal 2
protein cakes w/sugar free jelly
intra md
2 scoops intra md
meal 3
16oz tilapia
meal 4
16oz ground chicken burger
8oz red potato
meal 5
16oz ground turkey
1/2 cup sour kraut
1/2 bag broccoli

[guns01]

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

today:

cardio/prehab/rehab work
10 min treadmill warmups
roller work
clams x20/3
banded walking x20/3
banded knee flexion x25/3
15 min stepmill intervals

done for the day. nothing to note today other than my knee is still tight but it does feel quite a bit better.


meal 1
16oz tilapia
1/4 cup cream of rice
meal 2
protein cakes w/sugar free jelly
intra md
2 scoops intra md
meal 3
16oz tilapia
meal 4
16oz top sirloin steak
8oz red potato
green salad w/raddishes
meal 5
16oz ground turkey
1/2 cup sour kraut
1/2 bag broccoli

[guns01]

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

today:

back/prehab/rehab(deload)
10 min treadmill
foam rolling ouch
banded walking x20/3 each leg
banded knee bends(idk what they are called) x25/3
giant sets
sm bent rows 25x8 35x8/2(warmups) 165x8gs 185x8gs 255x8gs 305x8gs (these were actually not to crazy heavy today)
db pullovers gs40x8gs 45x8gs 50x8gs 55x8gs
bent over db rows gs 50x8gs 60x8gs 65x8gs 65x8gs
banded face pulls gs x8/4
dead hang from the bar /4 to failure
trisets
one arm sup pulldowns 35x8ts 40x8ts 50x8ts 50x8ts
btn wg pulldowns ts100x8ts 120x8ts 100x8ts 100x8ts
ng traction pulldowns ts140x8 ts120x8 ts120x8 ts120x8

done for the day. nothing to really note today other than the banded knee bends made my knee feel freaking awesome today


meal 1
16oz tilapia
1/4 cup cream of rice
meal 2
protein cakes w/sugar free jelly
intra md
2 scoops intra md
meal 3
16oz tilapia
meal 4
16oz turkey
1 1/4 cup basmatti rice
meal 5
16oz ground turkey
1/2 cup sour kraut
1/2 bag broccoli