Follow Along G's Run to the NA's

[guns01]

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

monday

back

oa machine rows 80x15 100x15 160x5 200x5 220x8 ds250x8ds 190x14
incline cable row 42.5x10 50x10 57x5x10 65x10 72.5x10 50x10(5sec holds)
chest supp pg rows 150x 165x10 180x10 195x10
banded db pullovers 40x5 50x10/3
bb hypers 135x10/3

done for the day. had my heart ct scans done this am. so i took a beta blocker 2x on sunday and 1 an hour before the scans. my resting heart rate over night was 40. my heart rate during training until right before i got done stayed in the 80s. i think it wore off because i finally started getting into the 100s near the end. i figured because of that the pump and training would be pretty much a wash but it wasnt. got a damn good session in. felt strong and got a hell of a good pump going. getting better across the board so i am happy so far. made some supp changes this week and post workout carbs went down a little bit. pulled a lot of cals out of my non training days too.

meal 1
4 whole eggs
4oz sirloin
240g jasmine rice
2 cups spinach
meal 2
8oz turkey
240g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
50g jasmine rice
50g kids cereal of choice
meal 5
2 cups egg whites
240g jasmine rice
asparagus
meal 6
6oz turkey
240g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

supp changes

200 test c eod
100 tren e eod
200 eq eod
12.5 aroma eod
20 nolva ed

[guns01]

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

yesterday

legs

leg extensions 100x20 130x20 170x5 205x5 220x12 ds220x10ds 185x10ds 130x10ds 100x10
adductors 120x20 140x20 160x20 190x10/4
abductors 80x10 90x10 100x10 110x10 120x10
low box squats 135x10 185x10 225x4 275x5(pain) 225x10 225x15 (had some pain in the ham so i pulled back, got it again at 225 but adjusted stance and finished)
leg press close stance 400x5 600x30 690x20 780x10
sissy squats x10/3

done for the day. well i got legs done. a bit aggervated about the session but i did get ironed out what i can and cant do. i guess most likely what i will be doing over the next few weeks is chase the pump with as much caution as possible. may try some different movements to see what i can push and what i cant. still got an ok session in and a really good pump in the quads. not really happy with it but it is what it is.

meal 1
4 whole eggs
4oz sirloin
240g jasmine rice
2 cups spinach
meal 2
8oz turkey
240g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
75g jasmine rice
75g kids cereal of choice
meal 5
2 cups egg whites
240g jasmine rice
asparagus
meal 6
6oz turkey
240g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[rnixon]

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

yeah if it doesnt feel right then i will stay put where i am at or even drop the weight back down. you are like i am with many years of training and age. so every little thing sets you back big time and takes forever to recover. smart safe training is the key now to maintaining some longevity.

i see a lady that actually works on the olympic team. she actually just got back from the winter games and i finally get to go back in and see her next week. busting up all that scar tissue and getting everything moving smoothly is awesome. actually i can see a difference in how i look when i have it done as opposed to not getting worked on. seperation and detail is much better

Awesome, and I agree felt and lookedike my chest stood out more after a few treatments and posture improved.

Sent from my SM-G998W using Tapatalk

[guns01]

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

yesterday

chest/delts

activation movements 2 x10sec and 10 reps 3x ss
incline db press 25x20 45x15 65x6 85x6 100x4 120x8 ds120x8ds 85x``
incline machine press 240x6 255x4 280x10 310x6
low to high cable cross 40x5 50x10 ds50x10ds 40x10ds 30x10
stretch pushups x27 x21
reverse pec deck fly 75x30/3
incline db y lats 15x12/3

done for the day. nice freaking day in the books today. super strong with a great pump. moved up in weight on all my movements and it still held up good. the 120s felt a little off but they usually do because they are so freaking long and hard to balance. no issues again with the ham today and i figured a combo of picking dbs up sitting down kicking them up and then putting them back would be bad. it absolutely wasnt at all. so it is healing super quick and i will lean more towards a really bad pull or strain. back is also pretty sore today but feels really good.
got a ct scan setup to map out my heart and arteries on monday, so i have to take beta blockers on sunday and on monday morning before the test. so that should be interesting. still having a bit of concern over covid damaging my cardio system since my heart rate isnt improving and i get chest pain and shortness of breath. last time i had issues due to my stomach it was just really bad chest pain. cardio doc says i am good but we are running these test to make sure. got a echo next month also. good to go into prep knowing all is good with everyone having heart issues and dropping.

meal 1
4 whole eggs
4oz sirloin
240g jasmine rice
2 cups spinach
meal 2
8oz turkey
240g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
75g jasmine rice
75g kids cereal of choice
meal 5
2 cups egg whites
240g jasmine rice
asparagus
meal 6
6oz turkey
240g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

I've been getting some bodywork and Accupuncture from new guy, he makes me scream a little lol. He says that's an old injury, he's right and he is breaking it down and opening my shoulders up. Feels good but I picked up the 55 DB's thinking warm up set and stayed at that weight they felt so heavy.


Sent from my SM-G998W using Tapatalk

yeah if it doesnt feel right then i will stay put where i am at or even drop the weight back down. you are like i am with many years of training and age. so every little thing sets you back big time and takes forever to recover. smart safe training is the key now to maintaining some longevity.

i see a lady that actually works on the olympic team. she actually just got back from the winter games and i finally get to go back in and see her next week. busting up all that scar tissue and getting everything moving smoothly is awesome. actually i can see a difference in how i look when i have it done as opposed to not getting worked on. seperation and detail is much better

[rnixon]

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

you are seeing feeder sets haha. trying to get to the top end weight and cut volume down just a tad bit right now

I've been getting some bodywork and Accupuncture from new guy, he makes me scream a little lol. He says that's an old injury, he's right and he is breaking it down and opening my shoulders up. Feels good but I picked up the 55 DB's thinking warm up set and stayed at that weight they felt so heavy.


Sent from my SM-G998W using Tapatalk

[guns01]

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

yesterday

back

activation 2 moves 3 sets 10sec each ss
meadows rows ss25x15 ss50x15 ss75x5 100x5 125x10 ds125x10ds 75x15
oa incline cable rows 42.5x10 50x10 57x5x10/3
rack pulls 185x5 225x5 315x1/15 (10sec between sets)
banded db pullovers orange band 40x5 50x10/2 50x8 fail
hypers x30 x15 x10 x10

done for the day. nasty nasty pump going today right out the gate. felt good strong but being really cautious moving around the injured ham. it didnt give me any issues with the meadows or cable rows so i was like screw it i will test it out on rack pulls. i did wrap it up pretty tight with a knee wrap when i got to the working sets just to be safe. i had zero issues at all with the pulls or the hypers. the only time it gave me any issues was the banded pullovers because i was having to hold myself on the bench with my legs. good day across the board and i should be able to hammer legs hard minus the hams starting next week.

meal 1
4 whole eggs
4oz sirloin
240g jasmine rice
2 cups spinach
meal 2
8oz turkey
240g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
75g jasmine rice
75g kids cereal of choice
meal 5
2 cups egg whites
240g jasmine rice
asparagus
meal 6
6oz turkey
240g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

Interesting Rep ranges...
Hope you are well.
Nix

Sent from my SM-G998W using Tapatalk

you are seeing feeder sets haha. trying to get to the top end weight and cut volume down just a tad bit right now

[rnixon]

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

yesterday

chest/delts/tris

activation movements 2 for 3 rounds of 10ss
incline db press ss25x20 ss45x15 65x6 85x6 100x4 115x8 115x8ds 80x10
incline machine press 205x6 225x4 240x12 265x8 285x8
ng machine press cs 160x5 200x8cs x7cs x6cs x4
strectch push ups x21 x17
db rear lats 20x20/3
incline db y raise 15x12/3
rope extensions 30x12 35x12 42.5x12 50x12

done for the day. fantastic session today. strength was damn good pump was great and joints were not an issue at all. moved some damn good weight for sure at least for where i am sitting right now and everything is running pretty smoothly. no real complaints or significant to note. eh, back is a tad bit still and sore but not anything crazy. was going to knock out cardio today but kids football practice was canceled so my time line got shifted. good stuff across the board and the gym was pretty empty too.

meal 1
4 whole eggs
4oz sirloin
240g jasmine rice
2 cups spinach
meal 2
8oz turkey
240g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
75g jasmine rice
75g kids cereal of choice
meal 5
2 cups egg whites
240g jasmine rice
asparagus
meal 6
6oz turkey
240g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

Interesting Rep ranges...
Hope you are well.
Nix

Sent from my SM-G998W using Tapatalk

[pgc648]

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

yesterday

legs

seated leg curls 90x10 105x10 120x10 135x10 150x10 165x10 ds180x10ds 150x10d 120x10
adductors 190x10/3 215x10 225x10 235x10/3
box squats (3sec neg) x10 135x10 185x10 225x6 275x6 315x6/2 (hip flexor tightened up bad)
pend squats 90x6 180x6 270x6 360x6 450x6 540x6 630x6 720x6

done for the day. on a super tight sched today so of course all the squat racks were taken. so got a great pump and warm and then pretty much cooled oompletely down and lost my pump. still felt good and loosened back up on the low box squat at first. then i hit that second set with 315 and the flexor tightened up on the 5th rep went down on the last one and it was tight on thw way down so i shut it down and rolled into the pedalum squat machine instead. better safe than sorry. still an awesome session but did miss one movement due to time. good day though.


meal 1
4 whole eggs
4oz sirloin
240g jasmine rice
2 cups spinach
meal 2
8oz turkey
240g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
75g jasmine rice
75g kids cereal of choice
meal 5
2 cups egg whites
240g jasmine rice
asparagus
meal 6
6oz turkey
240g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

I've been laid up for a while it's good to see you are doing the Nationals!
The whole Covid disaster affected everyone but I also had to get a cornea transplant in both eyes.
I just finished first decent 12 week run so I'm getting back.
Still want to compete again , hopefully nothing else happenes

Anyway I'll be following and good luck man.

Sent from my SM-G781U using Tapatalk

[guns01]

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

yesterday

legs

seated leg curls 90x20 105x20 135x4 160x4 195x4 205x8 ds225x8ds 180x10ds 150x10+10p(20sec iso)
pend squats 90x15 180x15 270x4 360x4 450x4 540x4 630x8/2
leg extensions 160x5 220x20rp x5
bulgarian split squat 25x5 50x5 75x5 ds100x8ds 75x4(ham got injured pretty bad)
dnf final movement.

done for the day. well stringing together some great shit for a little bit now and one week before prep fires up and bam jacked up my hams. everything was running smooth and good. strength pump and everything was awesome. then on the second round of drop set on the bulgarians and i got three hard knocks in the ham and pain. so i dropped it and stopped. shit hurts like a champ. no bruising and def didnt hear or feel any pops. so i am figuring i strained the fuck out of it or i tore loose some more scar tissue. had a similar issue earlier last year with the same knocking. so i am going to leave it alone for a while and see what happens. next day it is sore and tender but not as bad and still no bruising. so i think i am in the clear on that part. still hurts to squat down and stand up. hopefully it will clear up quick.

meal 1
4 whole eggs
4oz sirloin
240g jasmine rice
2 cups spinach
meal 2
8oz turkey
240g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
75g jasmine rice
75g kids cereal of choice
meal 5
2 cups egg whites
240g jasmine rice
asparagus
meal 6
6oz turkey
240g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

chest/delts/tris

activation movements 2 for 3 rounds of 10ss
incline db press ss25x20 ss45x15 65x6 85x6 100x4 115x8 115x8ds 80x10
incline machine press 205x6 225x4 240x12 265x8 285x8
ng machine press cs 160x5 200x8cs x7cs x6cs x4
strectch push ups x21 x17
db rear lats 20x20/3
incline db y raise 15x12/3
rope extensions 30x12 35x12 42.5x12 50x12

done for the day. fantastic session today. strength was damn good pump was great and joints were not an issue at all. moved some damn good weight for sure at least for where i am sitting right now and everything is running pretty smoothly. no real complaints or significant to note. eh, back is a tad bit still and sore but not anything crazy. was going to knock out cardio today but kids football practice was canceled so my time line got shifted. good stuff across the board and the gym was pretty empty too.

meal 1
4 whole eggs
4oz sirloin
240g jasmine rice
2 cups spinach
meal 2
8oz turkey
240g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
75g jasmine rice
75g kids cereal of choice
meal 5
2 cups egg whites
240g jasmine rice
asparagus
meal 6
6oz turkey
240g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

back/ab/bi

meadows rows 25x15 50x15 75x5 100x8 125x8 125x8ds 75x12
incline oa cable row 30x10 35x10 42.5x10 50x10
below knee rack pull 185x5 225x5 275x3 315x1/10 (10sec rest)
ng stretch pull downs 120x8 160x8 180x8
hypers x30 x20
machine crunches 30x25
standing db curls 20x25/3
incline db hammers 20x20 20x25

done for the day. fired up new programming 100% today. still on hrt level actually a little under my script at 200 instead of 300. so i am surprised at the strength i am still holding and getting better. to top that off pretty much everything feels pretty good. rack pulls were smooth and pretty light. so i would say one hell of a good day.


meal 1
4 whole eggs
4oz sirloin
240g jasmine rice
2 cups spinach
meal 2
8oz turkey
240g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
75g jasmine rice
75g kids cereal of choice
meal 5
2 cups egg whites
240g jasmine rice
asparagus
meal 6
6oz turkey
240g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

legs

seated leg curls 90x10 105x10 120x10 135x10 150x10 165x10 ds180x10ds 150x10d 120x10
adductors 190x10/3 215x10 225x10 235x10/3
box squats (3sec neg) x10 135x10 185x10 225x6 275x6 315x6/2 (hip flexor tightened up bad)
pend squats 90x6 180x6 270x6 360x6 450x6 540x6 630x6 720x6

done for the day. on a super tight sched today so of course all the squat racks were taken. so got a great pump and warm and then pretty much cooled oompletely down and lost my pump. still felt good and loosened back up on the low box squat at first. then i hit that second set with 315 and the flexor tightened up on the 5th rep went down on the last one and it was tight on thw way down so i shut it down and rolled into the pedalum squat machine instead. better safe than sorry. still an awesome session but did miss one movement due to time. good day though.


meal 1
4 whole eggs
4oz sirloin
240g jasmine rice
2 cups spinach
meal 2
8oz turkey
240g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
75g jasmine rice
75g kids cereal of choice
meal 5
2 cups egg whites
240g jasmine rice
asparagus
meal 6
6oz turkey
240g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

chest/delts/tris/cardio

activation movenemts 2 movements 3sets of each ss
incline db press ss25x8 ss40x8 ss55x8 70x8 85x8 100x8 110x8
incline machine press 225x6 240x6 250x6 260x6 270x6 265x6 275x6 285x6
machine press cluster set 160x4 180x4 cs210x8x7x5x4x3
peck deck fly 105x8 135x8 150x8(10sec stretch)
reverse pec deck fly 90x15/4
cage press 95x6 135x6/3
assist machine pressdowns 100x10 110x10 120x10/2
db skullies 25x12 30x12 35x12/2
15 min stepmill intervals 2-1

done for the day. day 2 of new training split and programming. was very surprised at how strong and smooth everything was. elbows did start to feel a little beat up near the end but after i was done they were good again. moved pretty quick and really no wait at all today. so a damn good session to say the least. first time i have kicked back 110s by myself since i was shot years ago. so i am def gettig stronger and more stable still. damn good day in the books.

meal 1
4 whole eggs
4oz sirloin
240g jasmine rice
2 cups spinach
meal 2
8oz turkey
240g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
75g jasmine rice
75g kids cereal of choice
meal 5
2 cups egg whites
240g jasmine rice
asparagus
meal 6
6oz turkey
240g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette