Follow Along G's Run to the NA's

[guns01]

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

today

chest/delts/tris/cardio

hand bike warmup
ng machine press 80x10 90x10 100x10 110x10 120x10 130x10 140x10
pec minor dips x12/4
decline db press 35x10 45x10 55x10 65x10
cable cross overs x15/4
band pull aparts x20/4
db 6 ways 10x10/3
35 min incline treadmill

done for the day. a little bit of pec pain today. got a little tight and pulled a smidge. nothing crazy or serious it just didnt like the extra stretch on the declines or the cross overs. other than that it felt pretty good and i was able to get a good pump and still finish the workout. i dont think there is a tear or any issues in there. i think it just tightens up when it gets stretched to much. all in all a good day with almost no issues 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

Do you think the pec will eventually work itself out as long as you dont over stretch it? If you just work on lengthening it over time?


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[guns01]

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

Do you think the pec will eventually work itself out as long as you dont over stretch it? If you just work on lengthening it over time?


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yeah, i have tweaked it before in the past. it just takes forever for it to go back to feeling normal on certain movements. machine presses used to kill it the last time i jacked it up. then it got better. i just have to be easy and pay attention and not over do it again.

[thudgens96]

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

yeah, i have tweaked it before in the past. it just takes forever for it to go back to feeling normal on certain movements. machine presses used to kill it the last time i jacked it up. then it got better. i just have to be easy and pay attention and not over do it again.

Man brother sorry to hear about the pec. Good luck my man.

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[BABY1]

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

Hope it heals fast! You are smart though and know how to work around these things

[guns01]

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

today

back/bi

hand bike warmup
activation exercises 2 rounds
seal db row 35x10 45x10 55x10 65x10
dante rows 25x10 50x10 75x10 100x10
med ng pull downs 85x8 100x8 120x8 140x8 100x8
one arm cable rows 35x12 45x12/3
db shrugs 50x15 65x12 75x12 85x10 95x10
db curls 20x10 25x10 30x10

done for the day. nothing too crazy or fancy today. went in to push some blood around and get a good pump going. no issues at all and everything pumped up and felt really good. even with the crowd i actually made pretty good time. so all in all a good day in the books.


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

hand bike warmup
machine press 80x10 100x10 120x10 140x10 160x10 180x10 200x10 ds220x10ds 190x10ds 160x10
incline db press pause reps 55x10 60x10/3
hs decline press 35x12 50x12 75x12 100x12
peck deck fly 90x8 105x8/3
machine lats 20x15 30x15 35x15 40x15
band pull aparts x15/4

done for the day. crazy day all over the place yesterday so i had to miss which sucks because it is going to throw this whole weeks rotation out of whack. same thing this am. so i got cut short on time again but got a damn good session in today. not the strongest but damn sure got a great pump and workout in. so i will chalk it up as a success. damn doc appt tomorrow so the my morning is going to be dicked up again.

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

Very nice brother, I don’t see anything about a tender pec...so definitely a win!


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[guns01]

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

today

back/cardio

activation exercises 3 rounds (used as warmup)
wide grip pull downs 70x8 85x8 100x8 120x8 140x8 160x8
dead stop db rows 45x10 55x10 70x10 85x10 (zero momentum and long contraction on these)
chest supp pro grip rows 120x10 135x10 150x10 165x10 180x10
rack pull/shrug 135x5(15) 185x5(15) 225x5(15) 275x5(15) every pull added 3 shrugs for each rep
stretchers 85x12/4
15 min step mill intervals 2-1

done for the day. nice session in today. no crazy heavy stuff on the lineup today, it was all mainly focused on contractions and zero momentum. great session though with a massive pump


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

[thudgens96]

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

today

back/cardio

activation exercises 3 rounds (used as warmup)
wide grip pull downs 70x8 85x8 100x8 120x8 140x8 160x8
dead stop db rows 45x10 55x10 70x10 85x10 (zero momentum and long contraction on these)
chest supp pro grip rows 120x10 135x10 150x10 165x10 180x10
rack pull/shrug 135x5(15) 185x5(15) 225x5(15) 275x5(15) every pull added 3 shrugs for each rep
stretchers 85x12/4
15 min step mill intervals 2-1

done for the day. nice session in today. no crazy heavy stuff on the lineup today, it was all mainly focused on contractions and zero momentum. great session though with a massive pump


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

Nice one brother.

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[guns01]

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

today

legs

stationary bike warmup
dbl leg glute bridge w/iso x10(10s)/3
hs seated leg curls 25x15 45x15 70x10 90x10 115x8 90x8/2
glute kick backs 30x10 70x10 90x10 110x10
belt squats 90x15 180x10 270x8 360x4 (failed) 180x10
magnum squat machine 90x10 180x10 270x10 360x10 450x10 540x6 630x6 ds ds720x6ds 540x8ds 270x10ds 180x15ds 150x15
one leg leg extensions 20x15 30x15 40x15 (didnt feel good on knees at all)
banded stiff leg deads (heavy band) x8 95x8 145x8/2

done for the day. made the trip to a different gym again today for leg thrashing. belt squats felt like ass and didnt go very well at all. i may not have been warmed up enough or was moving to fast. either way, not good on the strength on those. i did feel really good when i got over on the squat machine. moved some really good weight on there. so all in all a good workout with no issues at all. got a great pump but missed my adductor movement because the machine was down. going to suck doing them next time because they are going to get nasty sore.

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


Looks like a successful day.
I've never done Belt squats (doesn't look like fun at all.)
And I had to look up what a magnum squat machine is...

[guns01]

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

Looks like a successful day.
I've never done Belt squats (doesn't look like fun at all.)
And I had to look up what a magnum squat machine is...

it's a nice one. takes the pressure almost completely off the lower back. same thing as the belt squat except that the belt squat requires a lot more hip drive and balance. love them both though for hammering away

[guns01]

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

today

hand bike warmup
ng machine press 80x8 90x8 100x8 110x8 120x8 130x8 140x8 150x8 160x8
incline db pause press 60x10 65x10 70x10 75x10 (2 sec pause in the stretch)
machine fly 90x15 105x15 120x12/2
reverse peck deck fly 75x20/4
db lats 25x12/5
cage press 95x10 115x10 135x10 95x10
rope press downs 60x15 80x15 90x15 100x15 110x15
db curls 20x10 25x10 30x10
35 min incline treadmill

done for the day. great pump session in today with no issues at all. solid work and peck didnt tighten up at all. so even though it was an easy day that is an accomplishment in itself. actually moved pretty good weight as well. so all in all a successful day. tomorrow is a travel day, so i will be missing the final back session of the 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

[thudgens96]

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

Sure glad you got the pec taken care of man. Great work

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