Follow Along G's Run to the NA's

[guns01]

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

today

calves/cardio/off day

machine toe press ss 190x10ss 210x10ss 230x10ss 250x10ss
tibia raise ss ss40x20/4
15 min step mill intervals 2-1

done for the day. off day today and since i have a 5 day training week for the time being, i will do my cardio on one of my off days as well as calves or whatever else needs to be done. it is a try off day though, so my eating is altered.


meal 1
3 whole eggs w/light cheese
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1 cup green beans
meal 3
8oz sirloin
1 cup jasmine rice
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 cup green beans
meal 6
6oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
8oz kumbucha

[guns01]

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

today

back/bi/cardio

hand bike warmup
activation exercises ss x3 rounds ss
cable low row ss ss85x10 ss100x10 ss120x10 ss140x10 160x10/4
one arm sup pull downs 50x10 60x10/3
cable face pulls 100x10 110x10 120x10/2
db pullovers 50x8 55x8 60x8/2
db pinwheel curls 25x10 30x10 35x10 40x10
ez bar 21s 40x21/3
15 min step mill intervals 2-1

done for the day. great session today at break neck nasty speed. we literally did everything back to back for the entire session. pump was excellent and everything felt really good and smooth. only real compliant coming out of today is my knees are a tad tender and beat up from the intervals. i increase the sprint speed and the recovery speed. so i havent quite adjusted to it. i also had bloods done again today. so hopefully the nialor did it's magic so i can get back at it nastily. travel day tomorrow so i have an extra day off this week.


meal 1
3 whole eggs w/light cheese
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
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
8oz kumbucha

[thudgens96]

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

today

back/bi/cardio

hand bike warmup
activation exercises ss x3 rounds ss
cable low row ss ss85x10 ss100x10 ss120x10 ss140x10 160x10/4
one arm sup pull downs 50x10 60x10/3
cable face pulls 100x10 110x10 120x10/2
db pullovers 50x8 55x8 60x8/2
db pinwheel curls 25x10 30x10 35x10 40x10
ez bar 21s 40x21/3
15 min step mill intervals 2-1

done for the day. great session today at break neck nasty speed. we literally did everything back to back for the entire session. pump was excellent and everything felt really good and smooth. only real compliant coming out of today is my knees are a tad tender and beat up from the intervals. i increase the sprint speed and the recovery speed. so i havent quite adjusted to it. i also had bloods done again today. so hopefully the nialor did it's magic so i can get back at it nastily. travel day tomorrow so i have an extra day off this week.


meal 1
3 whole eggs w/light cheese
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
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
8oz kumbucha

The MAN!!!

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[Pushtoday]

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

If you beat your back up at break neck speeds with that much volume....an extra day off is probably just what the doctor ordered. Safe travels g.


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[guns01]

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

If you beat your back up at break neck speeds with that much volume....an extra day off is probably just what the doctor ordered. Safe travels g.


Sent from my iPhone using Tapatalk

got it knocked out in under an hour man

[guns01]

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

today

back/abs/bis/cardio

handbike warmup
activation exercise ss 4 rounds ss
machine one arm row (sub for oa bb row) ss100x10 ss120x10 ss140x10 ss160x10 180x10 200x10 220x10
neutral close grip pull downs 100x8 120x8 140x8 160x8
banded db pull overs 50x8/3
rack pulls (3/4 rep) 135x3 185x3 225x3 275x5 315x5 365x5 405x5/2
hypers x20/2
standing cable crunch w/vac 70x10/4
standing bb curls 3sec neg 40x8 60x8 70x8 80x8
db hammers 25x10 35x10 40x10 45x10
15min step mill intervals 2-1

done for the day. not a shabby day at all today. actually a really good session. strength was great everything moved smoothly and i had no issues at all. 405 actually felt super easy and i was actually surprised at how easy it moved after this weekends trip. no real complaints at all today. got my latest round of bloods back and still not 100% on target with lipids but damn close. my damn creatine levels climbed up quite a bit for some reason. everything else is spot on and awesome. the lipids are really starting to irritate the fuck out of me though. i havent finished a whole bottle of the nialor yet and you are supposed to finish two before getting labs. hell it dropped my total cholesterol by close to 50 points. that in itself is impressive. got my cpap machine today also. so i will be firing that puppy up tonight.



meal 1
3 whole eggs w/light cheese
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
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
8oz kumbucha

[BABY1]

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

Still have to try the purple potato.Idid buy purple cauliflower and it is yummy

[guns01]

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

today

chest/delts/tris/cardio

hand bike warmup
activation exercises 4 rounds ss
incline db press ss25x10 ss40x10 ss55x10 ss70x10 85x10 100x10 110x10 (trying to hit the same weight with 2 more reps this week)
incline bb press 155x8 185x8 205x8 225x8 255x8 275x8 (last two were pretty slow)
dips cluster set x18 x14 x8 x5
cable cross 1.5s 40x8 60x8 70x8
reverse peck deck fly 90x20/4 (only rest long enough for partner to go)
cage press 95x6 135x6 185x6 225x4ds 135x6 (no bueno on the 225)
v bar press downs 100x10 120x10 140x10 160x10 180x10 200x10
hs extension machine 25x12 50x12 75x12/2
15 min step mill intervals 2-1

done for the day. pretty good session in today. hit my goals of the same weights with 2 more reps. speed was down on the incline bb but it still moved pretty good and no pec tightness. so that's a win win. back is a little tender haha but other than that everything went great today. i started up the cpap therapy last night. not quite as comfortable as it was in the sleep study. mask was way too tight but i got it adjusted eventually. i did take it off an hour before getting up though so i could roll over onto my other side. hopefully i can get adjusted to the stupid thing because it is supposed to not only improve performance and recovery but also be life changing.

meal 1
3 whole eggs w/light cheese
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
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
8oz kumbucha

[guns01]

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

today

abs/legs/cardio

machine crunches 90x10/4
stationary bike warmup
rumble roller work
glute bridge w/iso x10(10s)/4
lying leg curls 60x10 80x10 100x10 110x10+5p 120x10+5p/3
adductors 190x10/3
pause squats x10 135x10 185x10 225x3 275x3 315x3 335x6/5
leg press ds of death 270x5 450x5 630x5 ds810x10ds 720x10ds 630x10ds 540x50(failed haha)
db stiff leg deads 65x8 70x8/2
15 min step mill intervals 2-1

done for the day. yep nasty nasty kick in the nuts session today. i actually felt awesome today. everything felt smooth and strong other than my knees getting a little cranky up to 315. i put the knee wraps on and no more issues from that point on. i think they just needed a tad bit more warming up. i did do some hip flexor activation stuff in between my first few sets of squats to loosen them up. super happy and super strong day and really pushed the pace considering how much we did. great day in the books now but i may be hobbled tomorrow haha.

meal 1
3 whole eggs w/light cheese
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
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
8oz kumbucha

[Pushtoday]

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

Damn I missed three solid ass days.
Not surprised though. [emoji6]


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[MindlessWork]

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

Long time no see, G, quite an interesting never ending log you got here lol. Keep kicking ass big guy!

[guns01]

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

today

back/bi/cardio

hand bike warmup
activation exercises ss 4 rounds ss
ind handle cable row ss ss20x10 ss30x10 ss40x10 ss50x10 ss60x10 ss70x10
straight arm cable pull over ss 120x8ss 140x8ss 160x8ss 180x8ss
neutral grip pull downs ss ss100x8 ss120x8 ss140x8 ss160x8
chest supp machine row 135x10 150x10 165x10 180x10
db preachers 25x8 30x8/3
db preacher hammers 30x10 25x12/2
15 min step mill intervals 2-1

done for the day. nasty super fast paced session today. i went solo to train today so i literally took no longer than about 20 sec between sets. so even though the tempo was pretty nasty i still felt strong. got a great pump going also which obviously that is the case with pushing quick. no reason to do so but i always have an issue with tempo when i train solo. all good though, no bad aches and pains today but my quads are a tad bit sore and tender. other than that a great day in the books


meal 1
3 whole eggs w/light cheese
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
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
8oz kumbucha

[guns01]

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

yesterday

chest/delts/tris

hand bike warmup
activation exercises ss 4 rounds/ss
machine press ss ss80x10 ss90x10 ss100x10 ss120x8 140x8 160x8 180x8 200x8
incline bb press ss 155x10ss 185x10ss 205x10ss (shut it down here, pec tightened up on me)
incline pro fly ss ss30x8/3
db lats ss 30x10/4ss
bent db lats ss ss15x15 ss20x20/3
ind handle press down 100x10 110x10 120x10 140x10
dual rope tri extensions 80x10 90x10 100x10 110x10

done for the day. not happy with today's session at all. the pec is great for a week or two then it gets angry and tightens up on me again. i may have gotten a little out of the groove on my press and pulled it a little bit but with that light of a weight it shouldnt matter. i am getting another session in a couple weeks with my pt lady to work on that and my hip flexors for damn sure. it's getting old quick and ruined my day. still got a great pump though and it is cheat day.


meal 1
3 whole eggs w/light cheese
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
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
8oz kumbucha
cheat
4 slices meat lovers pizza (monster slices)
black berry cobbler
2 scoops vanilla ice cream

[BABY1]

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

You are an inspiration!

[guns01]

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

You are an inspiration!

now if i can get my bloods completely in range i can get serious again