Follow Along G's Run to the NA's

[guns01]

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

been a productive training week but my modem crashed out on me they other day. hopefully everything is back in good order and working correctly. my whole area was dicked up also and they probably fried mine out fixing the issues. we pay a damn fortune for service and they are slow and suck ass fixing anything at all

[guns01]

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

yesterday

abs/legs/cardio

standing cable crunches w/vac 70x10/4
hs seated leg curls 25x10 45x10 70x15 90x15/3
frog squats on the hack 90x12 180x12 230x12 270x12
sm lunges 55x10 75x10 95x10 105x10
banded stiff leg deads 135x10 185x10 225x10
15 min step mill intervals 2-1

done for the day. i dont remember my notes from today but it was a pretty good session with no issues at all that i recall.


meal 1
5 whole eggs w/light cheese
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
1/2 cup oats

[guns01]

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

today

chest/delts/tris

hand bike warmup
machine press 80x10 90x10 100x10 120x10 140x10 150x10 160x10
pec minor dips x15/4
cable cross/squeeze press x10/4
ladder push ups x31 x12 x11
bent db lats 20x30/4
db lats 20x10 25x10 30x10 ds35x10ds 25x10ds 15x10
band pull aparts x15/3
ind handle reverse push downs 80x15 90x15 100x15 110x15 120x15
assist machine press downs 80x8 100x8 110x8 120x8

done for the day. great pump session today. shoulders and tie ins were pretty tight going in but i didnt have any real issues with the pec at all. so i would say it was a pretty productive and successful day. did have to take a bit longer because of the crowd but not to bad.


meal 1
5 whole eggs w/light cheese
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
1/2 cup oats

[Pushtoday]

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

Glad your back up and running brother. It’s amazing how much we rely on technology. [emoji6]


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[guns01]

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

yesterday

back/bis

hand bike warmup
activation exercises 3 rounds
close grip pull downs 70x10 85x10 100x10 120x10 140x10 160x10
machine rows 120x8 135x8 150x8 165x8 180x8
one arm sup pulldowns 50x12 60x12 70x12/2
rope pull downs 70x10 85x10/3
db curls 20x10 25x10 30x10 35x10 40x10
cable curls 70x12 80x12 90x12 100x12

done for the day. pump day today. not a bad day at all with a damn good pace. so that in itself made and kept the pump nasty. the gym was almost completely empty so we went back to back on damn near every single set. no joint issues or pains at all today. so i can actually say no complaints at all for a change. and it was cheat meal day.


meal 1
5 whole eggs w/light cheese
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
1/2 cup oats
cheat meal
fried chicken
2 hot dogs
bowl of ice cream

[Pushtoday]

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

Looks solid to me, especially if there is nothing aggravated.
And as always the cheat meal, well it looks like a cheat meal should!
What’s your weight like nowadays?


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[guns01]

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

Looks solid to me, especially if there is nothing aggravated.
And as always the cheat meal, well it looks like a cheat meal should!
What’s your weight like nowadays?


Sent from my iPhone using Tapatalk

i am rolling between 265-270 about to fire up the next year plan backward for the upcoming season after my next bloods. going to be a hell of a good year i hope

[guns01]

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

today

legs

stationary bike warmup
roller work
hip activation
dbl leg glute bridge x10/3
seated leg curls 75x12 90x12 105x12 120x12 135x12 150x12 165x12
addutors 190x10/5
squats x15 135x10 185x10 225x8 275x8 315x8 365x8
dbl band one leg leg press x15 45x15 90x15 135x15
leg extension ss x20/4ss
sissy squats ss ss x20/4

done for the day. not a bad day but not the best day in the books. moved some pretty good weight and got a pretty good pump going but just wasnt feeling it today. just an off feeling day overall. i think the ac in there is busted because the heat is pretty bad. so that could be part of the problem. that or like i am thinking it was just an off day.


meal 1
5 whole eggs w/light cheese
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
1/2 cup oats

[guns01]

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

today

chest/delts/cardio

hand bike warmup
hs banded chest press x10 25x10 50x10 75x10 100x10 ds125x10ds 75x10ds 50x10
bench press 225x5/5 (15 sec between each set)
incline db press 65x12/4
incline pro flys 20x12 25x12 30x12
shoulder machine press 100x10 120x10 140x10 ds150x10ds 130x10ds 100x10
cable reverse pec fly ss x15/5ss
band pull aparts ss ss x8/4
15 min step mill intervals 2-1

done for the day. not a shabby day at all today. moved some really good weight and felt good and strong on all the movements. no pec issues today but i didnt push the stretching on the flys with heavy weight. i have also been doing some fascia blasting work on the muscle i am training that day. so today we worked over my chest and arms. may be helping with the tightness a bit. all in all a good day in the books. the 225 on bench with short rest was a nice kick in the nuts but didnt hit failure. so i am getting there.


meal 1
5 whole eggs w/light cheese
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
1/2 cup oats

[guns01]

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

today

back/cardio

hand bike warmup
activation exercises 3rounds
med grip pull downs 85x10 100x10 120x10 140x10 160x10
meadows rows 25x8 50x8 75x8 100x8 125x8
machine pull overs 75x15 90x15 105x15 120x15
deads 135x8 185x8 225x8 275x8 315x8 405x8
low row 50x12 60x12 70x12 80x12
15 min step mill intervals 2-1

done for the day. great day in the books. i was able to move some pretty nasty weight with good contractions and no issues at all. didnt even get nasty low back pump going on the deads. i was actually surprised at how fast and easy 405 moved for 8 since i havent pulled in a while. all in all very happy with todays work and dont really have any complaints on anything.


meal 1
5 whole eggs w/light cheese
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
1/2 cup oats

[Pushtoday]

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

24 sets, hittin all the angles. Hell yeah!



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[guns01]

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

today

legs

stationary bike warmup
hs seated leg curls 25x12/2 50x12/2 75x12 ds100x12ds 75x10ds 50x10ds 25x10
adductors 150x30(to heavy) 120x30/2
frog squats on hacks x10 50x10 90x10 140x10 180x10 230x28(challenge set
sm lunges 65x12 85x12 105x12 135x12
close stance leg press 180x12 270x12 360x12 450x12(4 10 sec iso holds partner applied pressure)

done for the day. one hell of a nasty crippling leg day today. across the board brutal. lots of long contractions and other nasty techniques today. knees are a little sore now and back is smoked from yesterday. no issues really during training but it did kick my ass pretty good. good stuff across the board. i did tweak a little piece of my bicep messing around with the mrs. i dont think i tore anything but i am pretty sure it was just a nasty cramp. rehydrating and fingers crossed haha. no more messing around.


meal 1
5 whole eggs w/light cheese
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
1/2 cup oats

[Pushtoday]

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

My legs are cramping up just reading this.


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[guns01]

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

My legs are cramping up just reading this.


Sent from my iPhone using Tapatalk

it was def a hell of a good one

[guns01]

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

today

chest/delts/tri

hand bike warmup
machine press 80x12 90x12 100x12 120x12 140x12 150x12 ds160x12ds 130x12ds 100x12
pec minor dips x10/4
db hex press/fly 25x8 30x8 35x8 40x8
decline press 205x25x10 (10sec between here. goal was failure and each stop for 10 sec to 32 reps. i got a little crazy)
reverse pec deck fly ss 75x15/4ss
band pull aparts ss ss x15/4
ind handle push downs 80x15 90x15 100x15 110x15 120x15 (back to back just enough time for partner to go)
db lat raise 25x15/4

done for the day. crazy hectic day today. i had to get fasted blood work first thing this am. then run an ass load of errands. so that in itself threw the entire day off completely. sat in the bank to get a new cc for about a damn hour, since mine had to be shut down from unauthorized charges. huge pain in the ass. so to stay somewhat on sched i skipped today's cardio but i probably walked enough this am to more than cover it. training went great today. no issues at all and the tight pec didnt tighten up at all even during flys and hex press. i figured that one would be kind of iffy. i also went a bit light on the decline. goal was around 15 reps for the first set then 10 sec then go to failure and keep doing that to 32 reps. i was a bit stronger than i thought today. so a great session in the books and no issues at all. going to miss tomorrow's session due to travel for the day. so i get an extra day off.


meal 1
5 whole eggs w/light cheese
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
1/2 cup oats