Follow Along G's Run to the NA's

[guns01]

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

yesterday

legs/cardio

stationary bike warmup
hs seated leg curls 25x10 50x10 75x10 muscle rounds 100x4/6 (10sec rest between rounds)
frog squat on hack 90x12 140x12 180x12 230x12
lying leg curls 60x30/3
leg extension 90x10 105x10 120x10 muscle rounds 150x4/6 (10sec between rounds)
ssb good mornings 100x12/4
35 min tread mill

done for the day. lots of volume and pump today. nothing super crazy heavy or fancy but the muscle rounds burn like hell. all in all a good quick day in and out with no issues to speak of.

meal 1
5 whole eggs w/light cheese
2 slices ez toast
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1 cup oats

[Pushtoday]

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

Three in a row brother, gotta keep the streak alive!!!


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[guns01]

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

Three in a row brother, gotta keep the streak alive!!!


Sent from my iPhone using Tapatalk

hell yeah man. better to have good days and ache outside the gym than bad days in the gym and hurt all the time haha. good week for the most part for sure.

[guns01]

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

today

arms/cardio

hand bike warmup
cable curls ss 20x12ss 30x12ss 40x12ss 50x12ss 70xx12ss 80x12ss 90x12ss 100x12ss
v bar press downs ss ss60x12 ss70x12 ss80x12 ss90x12 ss100x12 ss120x12 ss130x12 ss140x12
cross body hammers ss 25x12ss 30x12ss 35x12ss 40x12ss
bench dips ss ss x15/4
machine preachers ss 50x8ss 60x8ss 70x8ss 80x8ss
pro grip db kick backs ss20x8/4
35 min treadmill

done for the day. not a bad day in today considering it is my least favorite one of the week haha. i had blood work done this am so one arm was a little tender and sore going in. so that was fun, made it tighten up more and faster than usual. still moved some pretty good weight though comfortably and everything felt really good. quick session today also. so a good end of the week. i will be traveling tomorrow out of town for the day. so i will miss my extra back session this week. so i will get a little more tendon rest for the day.

meal 1
5 whole eggs w/light cheese
2 slices ez toast
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1 cup oats

[guns01]

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

today

legs

stationary bike warmup
roller work
standing one leg curl 10x10 20x10 40x10 50x10 60x10 70x10 ds80x10ds 70x10ds 60x10
squat machine 90x8 180x8 270x8 360x8 450x8 540x8
banded belt squats (heavy orange band) x8 90x8 180x8 270x8 ds 360x4ds 270x4ds 180x5ds 90x8
hs seated leg curls ss 25x8ss 45x8ss 70x8ss
stiff leg deads ss ss135x10/3
one leg leg press 90x15 135x15 180x15

done for the day. nasty nasty heavy day today. moved some really good weight. we traveled to a different gym for the squat machine and got a little silly. all in all an awesome day. no real issues going on but i am probably going to get a little sore. back might get a little angry from the bands snatching me forward on my first couple of reps. wasnt expecting that one and it got me haha.


meal 1
5 whole eggs w/light cheese
2 slices ez toast
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1 cup oats

[Pushtoday]

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

Just stringing them together brother.
Solid session after solid session. [emoji1320]


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[guns01]

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

Just stringing them together brother.
Solid session after solid session. [emoji1320]


Sent from my iPhone using Tapatalk

hopefully turning the corner a bit

[guns01]

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

today

chest/delts/cardio

hand bike warmup
banded db press *red band) 25x12 35x12 45x12 55x12 65x12 75x12
incline bb press 165x8 185x8 225x8 255x8
hs decline press 35x8 50x8 75x8 ds100x8ds 75x8ds 50x8ds 25x8
machine flys 90x12 105x12 120x12
machine lat raises 15x12 20x12 30x12 40x12 (5 sec iso at the end of each set)
bent over db lat swings 40x20/4
15 min step mill intervals 2-1

done for the day. pretty good session in today even though it was kind of busy. not moving any kind of crazy weight around with the pec but it didnt feel to awful bad. my shoulder and elbow were a little ill tempered on me today. i think i may have over extended a couple times flexing on the banded press. so that got them fired up nicely but the pump was awesome. overall a nice day in. going to try to tear some back up with my strongman buddy at a different gym tomorrow. that;s the plan right now.

meal 1
5 whole eggs w/light cheese
2 slices ez toast
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1 cup oats

[guns01]

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

today

back/cardio

activation exercises 3 rounds
hs iso rows 45x10 90x10 135x8 180x8 (orange bands added) 225x8 270x8 ds180x10ds 135x10ds 90x10
hs low rows 45x10 90x10 135x10 180x10
one arm sup pull downs 40x8 50x8 60x8 70x8 80x8
deads (muscle rounds) 135x3 225x3 315x3 (muscle round) 315x4/6 (10sec between sets)
15min step mill intervals 2-1

done for the day. trained with my strong man buddy today at a different gym. so of course whenever that happens the stupid comes out. we only had enough space for 6 plates on the iso row so the wild idea to added heavy orange bands was applied. great session though and since he was on work time we literally had to do everything back to back with only enough rest for the other person to go and change weights. it was brutal and grueling experience but one hell of a workout. all in all a great day and i left the gym healthy haha.


meal 1
5 whole eggs w/light cheese
2 slices ez toast
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1 cup oats

[Pushtoday]

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

Yeah that does look brutal, but you survived. [emoji106]



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[BABY1]

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

So awesome, guns. Was there puking in this session?

[guns01]

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

So awesome, guns. Was there puking in this session?

no not at all. my cardio is pretty awesome even being 275lbs right now haha. it would have been funny though. i was sweating bullets though

[BABY1]

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

no not at all. my cardio is pretty awesome even being 275lbs right now haha. it would have been funny though. i was sweating bullets though

Great sweats are the best!

[guns01]

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

today

legs/cardio

stationary bike warmup
seated leg curls 90x10 105x10 120x10 135x10 150x10
leg extensions 75x10 90x10 105x10 120x10 135x10 150x10
squats x10 135x10 185x8 225x8/3
adductors 190x15/3
waling lunges x10/3
35 min incline treadmill

done for the day. finally back in the gym after a week so i had to do somewhat of a deload workout. i wasnt able to eat good mon through yesterday due to an unplanned medical procedure. so this entire week got jacked from the get go. i guess getting my guts cleaned out kind of rebooted them a little bit. colon and guts are as good as can be. so that's awesome. the process not so much. good day in today though but still a tad dehydrated a tad bit. got the legs woke up and i will finish out the week with all the other major sessions and start fresh next week.


meal 1
5 whole eggs w/light cheese
2 slices ez toast
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1 cup oats

[guns01]

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

today

chest/delts/cardio

hand bike warmup
machine press 80x10 100x10 120x10 140x10 160x10
hs incline press 55x8 70x8 90x8/3
dips x12/3
reverse peck deck fly 70x20/4
db lats 25x10/4
15 min step mill intervals 2-1

done for the day. nice easy pump session today. just like yesterday waking the muscle back up and pushing some stuff around so i dont get crippled next week. actually i felt pretty good and strong today. so i am guessing hydration and stuff is almost completely back into order. ready to get back to crazy


meal 1
5 whole eggs w/light cheese
2 slices ez toast
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1 cup oats