Follow Along G's Run to the NA's

[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

[Trixie]

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

I win all the way around!! I get to come in to see gusto: and my superhero will be doing the same show. WIN-WIN for me. This will be my best vacation ever yet. Plus guns has a team of guys who will be so happy to have extra fans to root them on. I love knowing guns!!
~Trixie~

[guns01]

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

Disliked for the cheeseburger fries and shake

i wont lie this cheat was delicious and didnt suck like the bacon wrapped pizza did

[gusto77]

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

today:

legs(deload)
10 min treadmill warmup
foam rolling rumble rolling and stretching
leg extensions 45x60/3 (warmups)
lying leg curls 50x15 60x15 70x15(warmup) 80x15 90x15 100x15 (almost zero knee pain at all doing leg curls)
leg extensions ss 105x10ss 105x10ss 105x10ss(warmup feel sets) 120x10ss 135x10ss 135x10ss 135x10ss 120x10ss 120x10ss (smidge of knee pain throughout)
db squats ss35x10 ss35x10ss 35x10ss(warmups/feelers) ss50x10 ss75x10 ss75x10 ss75x10 ss75x10 ss75x10 (same a little knee pain here as well)
banded walking glute work (did 3 rounds down and back and yes they hurt like a *****
adductor 100x20 110x20 120x10
adbudctor 120x10 150x10 190x10

done for the day. did my little extension warmup really focusing on feeling my knee and how it was doing. had a little pop on the inside and then it actually loosened up a bit and felt pretty good. still not taking the chance i did a special wrap with my knee wrap and put on a weightlifters style wrap on. it gave me almost zero pain and was actually quite comfortable. also when i was rolling my it bands and quads are really tender in a few places so i am betting the doc was right and that is what the issues are coming from. so lots of prehab work for me i suppose and hopefully i can get this puppy back to normal again sooner than later. last cheat meal for a while dang it so i am probably going out with a big nasty burger fries and a shake.


meal 1
16oz tilapia
2 slice ez bread w/1/2 tsp of organic grass fed butter
1/2 cup cream of rice
meal 2
protein cakes w/sugar free jelly
intra md
2 scoops intra md
meal 3
16oz tilapia
meal 4 (cheat meal)
cheese burger fries and some kind of shake
meal 5
16oz ground turkey
1/2 cup sour kraut
1/2 bag broccoli

Disliked for the cheeseburger fries and shake

[guns01]

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

today:
chest/delts/cardio(deload)
10 min treadmill warmup
clams (red mini pro band) x20 x15 x10 both sides
banded walking (red mini pro band) down and back x3
knee work on hip machine 60x20/3
rotator cuff work
machine press 100x10 120x10 140x10 160x10 180x10 200x10 210x7
hex press 60x12 65x12 70x12 70x12
pec minor dips x16 x15 x15 x13
machine flyes 120x12ss 135x12ss 150x12ss
over and backs(red pro band) ss x10/3
shoulder giant sets
reverse pec deck fly 75x12/4gs
seated db lats 25x8gs 30x8gs 35x8gs 35x8gs
banded face pulls gs x10/4gs
seated db press gs50x8 gs55x8 gs60x8 gs65x8
15 min interval stepmill 2min slow 1min wide open

done for the day. so as you can see i am prehabbing and rehabbing my freaking knee. i got up this am and it felt pretty good but not perfect and that was after doing legs yesterday. so i am hopeful it will heal up and i will be back at it in a couple of weeks at most. i am planning on trying to get the doc to do both muscle scrapping as well as the dry needling on it to speed up the process as well as seeing if their are any other options we can do on top of what we are already doing. cheat meal yesteday blasted my guts with fire cause i ate jalepenos on my burger lol. i had a firey night and morning today lol but it was absolutely delicious. on another note, it isnt looking like i will be competing this year at all due to a loss of a sponsor and piss poor planning and timing on their part not to mention i wont put up with bs from anyone regardless of what they are doing for me. so as of today, the plan ahead is to continue to lean down for health reasons wink wink and go into a full supervised offseason with the mountain dog at the helm. i honestly think i can add onto what i have so far and come in even bigger and better nationally next year. i may sneak in with gusto or i may not i am doubting it right now and it isnt very likely so i can put 100% focus into bringing him in the best possible.


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