Follow Along G's Run to the NA's

[rnixon]

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

Big day, the G is still at it!
it's been almost a year since my last show and I'm only on cream and script gh it is not the me I want but will do for now.
Hope your well Boss.
Cheers
Nix

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[guns01]

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

Big day, the G is still at it!
it's been almost a year since my last show and I'm only on cream and script gh it is not the me I want but will do for now.
Hope your well Boss.
Cheers
Nix

Sent from my SM-G955W using Tapatalk

that sucks ass man. hope you are doing well

[guns01]

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

today

abs/legs

standing cable crunches w/vac 70x10/4
stationary bike warmup
dbl leg glute bridge w/iso x10(10s)/4
one leg lying leg curls 20x10 30x10 40x10 50x10 60x10 ds60x10ds 50x10ds 40x10ds 30x10ds 20x10
adductors 190x15/3 190x21
squats x15 135x15 185x10 225x8 275x8 315x8 rb 365x8 405x8
hack 1.5s 50x10 100x10 150x10 200x10

done for the day. moved some pretty good weight today but not that great of a session. my knees were not happy at all going in today. so it made for a horrible leg session to say the least. travel over the weekend damn sure was why and it didnt click until i was on my way home. i should have switched up my pump and heavy days this week to off set. oh well, i will remember next time. still got a good nasty quad pump going though.

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

abs/chest/delts/cardio

decline leg raise x10/4
hand bike warmup
banded db press 25x10 40x10 55x10 70x10 (these were with a new band and heavy as fuck)
hs decline 45x8 70x8 90x8 115x8
db incline press 60x10 70x10 80x10 ds90x10ds 75x10ds 60x10
incline pro fly 30x10 35x10 40x10/2
machine lats 30x15 35x15 40x15 45x15
reverse pec deck fly 75x20/4
machine press 3sec contractions 80x8 100x8 110x8 120x8
15 min step mill intervals 2-1

done for the day. nothing crazy or special today just a normal grind it out day. i did do the db press with a brand new band and i will be damned if they werent stupid heavy. got a great pump going but i was surprised that it had that big of an impact on my first movement. it def cut down a ton on my volume. all in all a really good session across the board. so i would say a very successful day in the books.


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

Would you mind sharing what gear you’re currently running?


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[guns01]

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

Would you mind sharing what gear you’re currently running?


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it actually just changed. i have been cruising for about 3 months plus right now trying to get my stupid lipids back into check. so now as of monday they are reasonable but still off and all my other health markers are great. i am still trying to push them down lower before getting silly again. we are more concerned with getting nasty into prep, so we arent pushing hard just yet. either way we did add in some goodies that wont affect my lipids while i recover.

right now it is
test c
eq
primo

[guns01]

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

today

back/delts

handbike warmup
activation exercises 3 rounds
hs iso row dbl banded 45x8 90x8 135x8 180x8 225x8 135x12(amrap) used the heavy orange and red bands
banded meadows rows 35x10 70x10 105x10 140x10
stretch pulldowns 100x8 120x8 140x8 160x8
one arm sup pull downs 50x10 60x10 70x10 80x10
machine side lats 30x15 35x15 40x15 45x15
db rear lat swings 45x20/4
machine press 100x10 120x10 140x10 160x10

done for the day. had an unsched training session with my strongman buddy today. so it was epic brutal and stupid heavy. so i will be hurting something nasty tomorrow. the dbl banded rows were so heavy without weight that it actually pulled the machine forward until we put two plates on haha. i was supposed to do cardio with this session but we moved so fast i figured i got enough cardio in that i didnt need to do more. it was a brutal pace on top of the heavy weight. even though i am much lighter than my buddy, i can still wear his ass out on back and legs. i hang with him on weight most of the time as well. if we drop down to 4-6 rep ranges i have no chance but over 6 we are pretty equal but over 10 and i destroy him haha. great session and may repeat tomorrow. no clue on the shoulder repeat but it was in the programming, so we did it.


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 smoked 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

legs

stationary bike warmup
rumble roller work
one leg lying leg curls 20x10 30x10 40x10 50x10 ds50x10ds 40x10ds 30x10ds 20x10
adductors 190x20/5
ghr ss x12/3ss x10ss
db stiff leg dead ss ss60x8 ss70x8 ss80x8 ss90x8
one leg leg press 180x10 270x10/3
leg extensions 5x20

done for the day. supposed to have hit it with the strongman buddy but he punked out on us. so even though it completely through off our entire sched, the mrs and i went in and killed it any way. nothing crazy and heavy but still nasty painful pumps to say the least. no real issues at all today other than being a tad bit sore. great session with a pretty good pace.

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

Looks like a good leg day with extra hammie focus.
I think I’m going to try some single leg press on my next leg session.


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[guns01]

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

Looks like a good leg day with extra hammie focus.
I think I’m going to try some single leg press on my next leg session.


Sent from my iPhone using Tapatalk

you damn sure dont have to move as many plates around. so that's always a plus haha

[BABY1]

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

Go getem POWER COUPLE!!!

[guns01]

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

today

chest/delts/tri/cardio

hand bike warmup
machine press 80x10 90x10 100x10 120x10 140x10 150x10 ds160x10ds 140x10ds 110x10
incline db twist press 40x10 45x10 50x10 55x10
incline db pro fly 25x15 30x15/3
dips x20/3
band pull aparts x20/4
db 6 ways 10x10/3
cable press downs 80x15 100x15 120x15 140x15 160x15 180x15 200x15
reverse grip cable press downs 80x10 90x10 100x10 110x10
15 min step mill intervals 2-1

done for the day. got in a pretty good session today. shoulder was a tad bit tender but still was able to get some pretty good work. my shoulders were already pretty sore going in, so that's most likely the issue. i did start a new product today for my lipids called nialor. i had already been taking a niacin supp but this stuff is 10x more brutal strong than any niacin i have ever taken. i def should have started with 1/2 tab. wow.

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

yesterday

back

hand bike warmup
activation exercises 3 rounds
hs iso row 45x8 90x8 135x8 180x8 225x8
stretch pull downs 100x10 120x10 140x10 160x10
chest supp pro rows 120x12 135x12 150x12 165x12

done for the day. had a bunch of stuff going on and the gym was stupid sill packed. so to say i had a great workout would be straight up bs. i even swapped out movements because of the crowd and it still took way way too long. so i did get some blood and recovery flushed into the muscles but i was not happy with what i got done and the time i got in. seems like i didnt see much of a new year rush but every skinny tom dick and harry alongside of every vagina short wearing skank is coming in during the times i need to get shit done. i will also note that i dont mind waiting on people that are actually doing work and not dicking off. these fools just take up space check their nasty asses out in the mirror and steal oxygen. rant over.



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
triple steak wisconson butter burger
fries
slice of coconut poke cake with fruit topping

[Pushtoday]

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

It’s sad that unfortunately we need those “ass hats” to keep paying dues so we can keep our gyms open. It just sucks when they actually go to the gym. [emoji6]

But....cheat day!!


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[guns01]

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

It’s sad that unfortunately we need those “ass hats” to keep paying dues so we can keep our gyms open. It just sucks when they actually go to the gym. [emoji6]

But....cheat day!!


Sent from my iPhone using Tapatalk

you got that right. best day of the week