Follow Along G's Run to the NA's

[guns01]

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

today

chest/delts/tri/cardio

hand bike warmup
activation exercises 4 rounds ss
incline bb press ss ss135x10/4 185x25 205x20 225x15 245x10
pec minor dips ss x8/4ss
dips ss ss x8/4
bent over db lat swing ss 40x30/4ss
spider walks ss ss x3/4
one arm cable press downs 60x8 70x8 80x8/2
15 min step mill intervals 2-1

done for the day. silly fast pace today with some pretty high rep stuff. i was actually surprised at how heavy i was able to go with such high reps also. no shoulder or pec issues at all either. so i would say successful on that aspect. the cable press downs felt heavy as hell though and delt work was absolutely brutal. painful brutal pumps today. great day though. my sleep machine says i am averaging about 7-9 hours per day sleep per week. i am not sleeping the full time it is registering and i am using both gaba and valarine root at bed time. so i am feeling a bit groggy and tired during the day. may be another symptom to note for the need to deload and clear out


meal 1
3 whole eggs
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
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
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
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/bi

hand bike warmup
chins x15 x12 x9 x8
chest sup pro row 150x8 165x8 180x8 195x8
db pull overs 55x10/4
bb shrugs 135x10 185x10 225x8 315x8
db curls 25x10 30x10 35x10 40x10

done for the day. nothing crazy at all today. moved with a nice quick pace and pushed some blood in. nothing even remotely close to failure and no issues at all. so got in got a good pump going and got out. no issues at all today. split will be changing up this upcoming week to start pushing into the upcoming deload. oh and it was cheat meal day. hell yeah


meal 1
3 whole eggs
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
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
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
cheat meal
3 slices meat lovers pizza with pineapple
black berry cobbler and ice cream

[thudgens96]

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

What's up brother? Been out of the loop a minute have a good reason I'm actually laying in a hospital bed waiting for my kidney nu.bers to come down so they can remove my gall blader. The last few months have been something else. Not sure what message I should be receiving. I'm just ready to get my ass back in the gym. Down 26lbs. Yeah for .uncle memory. Lol

Sent from my SM-S975L using Tapatalk

[Pushtoday]

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




Sent from my iPhone using Tapatalk

[guns01]

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

Sent from my iPhone using Tapatalk

that is the exact feeling. this one didnt go as well as the past ones did. something from that pizza bloated the absolute hell out of me and gave me some horrendous gas. normally have zero issue but man it made my guts hurt something fierce. so worth it though haha

[guns01]

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

What's up brother? Been out of the loop a minute have a good reason I'm actually laying in a hospital bed waiting for my kidney nu.bers to come down so they can remove my gall blader. The last few months have been something else. Not sure what message I should be receiving. I'm just ready to get my ass back in the gym. Down 26lbs. Yeah for .uncle memory. Lol

Sent from my SM-S975L using Tapatalk

damn man wtf? so your gal bladder is messing with your kidney numbers? that's some craziness for sure and at least you dont need a gal bladder

[guns01]

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

today

arms

hand bike warmup
bb curl warmup 20x10 30x10 40x10 50x10 60x10
cable press downs ss 80x10 100x10 120x10 140x10 ss 160x10ss 180x10ss 200x10/2ss
cable curls ss ss80x10 ss90x10 ss100x10 ss110x10
overhead cable extensions ss 100x10ss 120x10ss 140x10ss 160x10ss
machine preachers ss ss50x10 ss60x10 ss70x10 ss80x10
db overhead extensions ss 25x10ss 30x10ss 35x10ss 40x10ss
db hammers ss ss25x10 ss30x10 ss35x10 ss40x10

done for the day. straight up plain super set session again this week. sugars from yesterday was in full effect with the pump today. nice nasty and extra painful for sure. least favorite day of course but still filled up nasty. got in and out in less than 45 mins today also which was a nice plus.


meal 1
3 whole eggs
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
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
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats

[thudgens96]

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

damn man wtf? so your gal bladder is messing with your kidney numbers? that's some craziness for sure and at least you dont need a gal bladder

That's what the dr said.

Sent from my SM-S975L using Tapatalk

[guns01]

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

That's what the dr said.

Sent from my SM-S975L using Tapatalk

that blows man. hope you have a speedy recovery for sure. no bussel sprouts are super high sulfurous foods for you after the removal. my mother in law had her's taken out and ate some of the old sprouts and had to go to the er from the pain. gas bloating were horrific and she thought she was about to die. eh who likes that stuff anyway haha?

[guns01]

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

today

abs/legs

stationary bike warmup
standing cable crunch w/vac 70x10/4
glute bridge w/iso x10(10s)/4
lying leg curls 60x10 80x10 90x10 100x10 110x15/3
squats x15 135x12 185x10 225x10 275x8 315x8 405x8
leg press high and wide 270x10 360x10 450x10 540x10 630x10 720x10
hack 1.5s 50x8 100x8 150x8

done for the day. well had a great morning this am to start with. got up earlier than on time, everything ran smooth no gut issues or anything. so happy as a pig in poo to kick it off and my entire body felt great. so i should have known something was not going to go good or right. got in got warmed up moving quick. pumped the hams up and got some good high rep work on them. then bam no squat racks for 90 fucking minutes. i literally had to wait 90 minutes to squat. two power lifters in the first 2 racks that were actually doing work(so that doesnt make me angry. on the other rack though, this fat stinky nasty rude inconsiderate woman. she has no freaking clue how to train obviously and spent the majority of her time on social media. she uses a coach that i am friends with and i know their is no way he programmed what she was doing. this dumb ass did deficit deads, regular deads, back squats super setted with stiff leg deficits and then front squats super setted with regular stiff leg. i been in the world of training for a day or two and i have never seen a program like that. oh and the half ass reps added even more fuel to the fire. so to not destroy my entire leg day which was supposed to be a good heavy day and i felt great. i had to warm up in the super high tall guy rack that you have to walk the weight out 5 yards outside the catches to go to below para or even close to para. i was beyond super pissed actually not even able to put into words. so after working up to 275 walking it out i waited another 20 mins and was able to get into a normal rack and do my last two sets. both went up easy and felt super great but i was cold warm cold warm at that point and didnt want to risk getting hurt. so to call today a success would be a complete and utter bs lie. i didnt even do cardio because i can bet a year's salary that my bp being so high burned more cals than 2 hours of cardio. not to mention i had already been in there all morning wasting time. rant over. i do get to train most likely with my strongman buddy this weekend for my second leg session so maybe this can be made up a little.


meal 1
3 whole eggs
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
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
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
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

Dear lord....sometimes you just gotta shake your head. You probably should have done cardio while you waited. Imagine the cals you would have burned, being all heated watching her "train"

[thudgens96]

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

that blows man. hope you have a speedy recovery for sure. no bussel sprouts are super high sulfurous foods for you after the removal. my mother in law had her's taken out and ate some of the old sprouts and had to go to the er from the pain. gas bloating were horrific and she thought she was about to die. eh who likes that stuff anyway haha?

Brother thank you cause I love them I probably would have ate enough to kill me for sure.

Sent from my SM-S975L using Tapatalk

[guns01]

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

Dear lord....sometimes you just gotta shake your head. You probably should have done cardio while you waited. Imagine the cals you would have burned, being all heated watching her "train"

i was a level 10 pissed my wife was 10 levels above that because she had a pre birthday lunch with a friend, so she was on a timeline. i hate that when i have a focus movement programmed in i cant swap it out for something else. well yesterday it wouldnt have mattered anyway because everything was taken anyway. i wish that stupid woman would go somewhere else to waste time

[guns01]

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

today

chest/delt/tri/cardio

hand bike warmup
activation exercises 4 rounds ss
db press ss ss30x10 ss40x10 ss55x10 ss70x10 85x10 100x10 110x10 (hit goal smooth and easy)
incline bb press pause 155x6 185x6 205x6 225x6 255x6 275x6
dips x17 x12 x11 x9
incline db fly 25x10 35x10 45x10+10p
bb over and back press 95x8/4
reverse pec deck fly 80x25/4
ind handle cable press down 100x10 110x10 120x10 140x10
15 min step mill intervals 2-1

done for the day. much much better day in the books today. everything went fast and smooth. moved some ok weight around and got a great pump. so i can actually say no complaints at all with training today. back is a tad bit sore and tender from yesterday's debacle though and hopefully it wont impact tomorrow's session. today is the mrs bday so i got an additional small cheat in today with a small piece of bday cake.


meal 1
3 whole eggs
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
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
4oz sausage
4oz salsberry steak
8oz mashed potatoes
small slice of bday cake
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
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/bi/cardio

hand bike warmup
activation exercises 4 rounds ss
db rows ss ss60x10 ss80x10 ss100x10 ss120x10 140x10 150x10/3
chins 55 reps total it took me 4 sets to hit my 55
hs iso rows 90x8 135x8 180x8 225x8ds 135x8 (didnt like contraction on last set so i dropped)
one arm supp pull downs 50x10 60x10 70x10
hypers x10/3
bb curls 40x8 50x8 60x8 70x8
15 min step mill intervals 2-1

done for the day. just like i figured my back was angry as hell. i was still able to hit goal weight and reps though even though it sucked pretty bad. had another wait for a pretty good amount of time to do my chins while a moron did stupid stuff in the cage. didnt cool down though and after that point we moved pretty quickly. great session for the most part


meal 1
3 whole eggs
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
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
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats