Follow Along G's Run to the NA's

[guns01]

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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idk if it is taken care of per say but it wasnt angry today. so hopefully it has healed up enough to start pushing it a little harder again haha.

[guns01]

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

today

legs

stationary bike warmup
roller work
hs seated leg curls 25x20 50x15 75x10 100x10/3 100x8ds 75x10ds 50x10(20sec iso)
adductors 190x10/5
ssb squats x10 155x10 205x10 245x8 295x8 335x8
bulgarian split squats 25x8 45x8 65x8
one leg leg press 180x12/3 (non stop)

done for the day. not a bad session at all today. no issues whatsoever and got a great pump while moving some ok weight around. i did have to wait quite a bit so i was holding back a bit because i kept cooling down. so i didnt want to dick anything up. i also figured that since i was traveling all day sat and in the sun all day sunday that my hydration probably still isnt 100%. still a great session though.


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

Did I miss this week's cheat meal?
Or did that happen Sat or Sun?
Either way the leg day looks solid to me brother.

[thudgens96]

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

today

legs

stationary bike warmup
roller work
hs seated leg curls 25x20 50x15 75x10 100x10/3 100x8ds 75x10ds 50x10(20sec iso)
adductors 190x10/5
ssb squats x10 155x10 205x10 245x8 295x8 335x8
bulgarian split squats 25x8 45x8 65x8
one leg leg press 180x12/3 (non stop)

done for the day. not a bad session at all today. no issues whatsoever and got a great pump while moving some ok weight around. i did have to wait quite a bit so i was holding back a bit because i kept cooling down. so i didnt want to dick anything up. i also figured that since i was traveling all day sat and in the sun all day sunday that my hydration probably still isnt 100%. still a great session though.


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

Kickin ass as usual. As consistent as the sun coming up. Keep gettin it.

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[BABY1]

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

Kickin ass as usual. As consistent as the sun coming up. Keep gettin it.

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The most disciplined ever!

[Love2liftkat]

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

Yes he is!!

[guns01]

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

today

chest/delts/cardio

hand bike warmup
incline db press (pause) 25x15 45x15 60x8 65x8 70x8 75x8 85x8
incline bb press 135x15/2 185x6 205x6 225x6 245x6 rb added 275x6 315x6
hs decline press 45x12 70x12 90x12/2
peck deck fly 90x12 105x12 120x12 ds135x10ds 120x10ds 105x10(10sec iso)
bent over db lats 25x15/4
machine lats 30x8 40x8/3
15 min step mill intervals 2-1

done for the day. great session in today with no issues at all. i did toss the reverse bands on for my heavy bb work though just to be on the safe side. i could have went 20-30lbs heavier on the dbs also but i was solo and the pause reps are a kick in the nuts. so i just went to where i felt comfortable kicking them up with my shoulder issue. great pump and successful 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

[thudgens96]

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

today

chest/delts/cardio

hand bike warmup
incline db press (pause) 25x15 45x15 60x8 65x8 70x8 75x8 85x8
incline bb press 135x15/2 185x6 205x6 225x6 245x6 rb added 275x6 315x6
hs decline press 45x12 70x12 90x12/2
peck deck fly 90x12 105x12 120x12 ds135x10ds 120x10ds 105x10(10sec iso)
bent over db lats 25x15/4
machine lats 30x8 40x8/3
15 min step mill intervals 2-1

done for the day. great session in today with no issues at all. i did toss the reverse bands on for my heavy bb work though just to be on the safe side. i could have went 20-30lbs heavier on the dbs also but i was solo and the pause reps are a kick in the nuts. so i just went to where i felt comfortable kicking them up with my shoulder issue. great pump and successful 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

Great session brother.

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[Pushtoday]

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

Right on guns!



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[guns01]

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

weds

back/bi/cardio

hand bike warmup
pull ups x10 x10 x8 x8
db rows 40x10 60x10 80x10 100x10 120x10
dual handle cable rows 40x10 50x10 60x10 70x10 80x10
machine pull overs 105x12 120x12 135x12 150x12
wide grip pulldowns machine had no numbers so 4 x8
db hammers 25x8 30x8 35x8 40x8
15 min step mill intervals 2-1

done for the day. most noteworthy thing to note today was that i was actually able to do pull ups with no bicep issues at all. chest is sore as hell to and had a great workout over all.

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

yesterday

legs

stationary bike warmup
roller work
hs one leg leg curls 25x10 35x10 45x10/3 45x10x10x10 (back and forth from one leg to the other with the last 10 being both legs)
db stiff leg dead 45x10 55x10 65x10 75x10 85x10
lying leg curls 3 point pause 50x5 60x5/3 (5 sec pause at the contraction mid point and to end of the stretch)
leg extensions no clue on the weights but it was x15(3sec cont) x15(2sec contraction) x15(pump) x21(failure)

done for the day. not a bad workout at all again today. got a really good pump going straight out of the gate. pretty straight forward with ham focus. good pace in and out. been a hell of a busy week this week with the kids finishing up school and finishing up with the mrs after a huge church event plus traveling this past weekend. so i am having good training sessions but i am pretty ran down as well.


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

Should have to wear an orange vest and a hard hat to visit this thread....cause this is where the work gets done.


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[guns01]

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

yesterday

back/tri/bi

hand bike warmup
activation exercises 3 rounds
pro grip machine row 105x12 120x12 135x12 150x12 165x12
t bar rows 45x12 90x12 135x12 180x12
traction machine pull downs 100x10 120x10 140x10 160x10
rope press downs 80x15 90x15 100x15 110x15 120x15 130x15 140x15
db curls 30x10/4

done for the day. shitty day in but got a good long workout in. the gym was packed wall to wall. probably the most crowded i have seen it in a long ass time. so we literally waited on every single movement and i was super nasty irritated by the end. still got everything done and didnt get hurt so i guess it could be chalked up as a good day. wait it is a good day because it was a cheat 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
4 slice meat lovers pizza
peach cobbler with scoop of ice cream

[Pushtoday]

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

Hell yeah it was a good day!
Meat lovers pizza and cobbler, yes indeed. [emoji6]


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[BABY1]

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

nice way to end the day