Follow Along G's Run to the NA's

[guns01]

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

yesterday

back/bis

activation exercises(2 movements for 3sets)ss
one arm db rows ss60x12 ss80x8 ss100x8 ss120x8/4
chins x8/4
db pullovers 60x10 80x10 90x10
db shrugs 60x10 80x10 100x10 (3sec contracts)
trap bar deadlift shrugs 135x10(30) 225x10(30) 315x10(30)
hs preacher curls 25x10 35x10 45x10 55x10
db hammers w/paritals 20x8(5) 25x8(5) 30x8(5) 35x8(5)

done for the day. rolled into my normal gym and it was beyond ass holes and elbows packed, so i rolled back out and hit a different gym. their was noway in hell i would get anything done in my normal spot. anyway, we switched up training split and programing as we roll into prep. going to be hitting back with two sessions a week now and with specific focus.
today wasnt that bad at all actually felt pretty damn good even after being pissed and having to relocate. felt strong and got a pretty good pump going as well as moved quite a bit of weight around. the trap bar dead/shrug was really a surprise. i felt good enough that i think i could have pulled over 500 for reps without the shrugs as good as it felt and easy as it moved. no way in hell i could have done that with 3 shrugs each rep. happy and sucessful first day in.

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

lying leg curls w/partials 50x10(5)60x10(5)70x10(5)80x10(5)90x10(5)100x10(5)1 10x10(5) 60x10(5sec contracts and 5 partials)
adductors 190x10/3 215x10 225x10 235x10 190x10(5sec contract)
leg extensions w/partials 100x10(5)115x10(5) 130x10(5)145x10(5)160x10(5)175x10(5)
pend squats 90x10 180x10 270x10 360x10 450x10
leg press 290x30 490x20 690x15

done for the day. shit session at best. running late today so my time was cut way short and the gym was packed on top of that. so no where near the work or programming i had to do today got a pretty good pump but was not happy at all with the session. only good thing is the last 2 movements i got knocked out in right at 10 mins or a little less. that includes loading and unloading plates. so i was beat the hell down after that. got a nasty lower back pump going on with this one also and i have no clue where that is coming from.

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

peck deck fly 45x20 60x10 75x10(all back to back) 90x10 105x10 120x10 135x10 150x10 90x10(5sec contracts)
incline db press 25x12 40x12 55x12 70x12 85x12 100x12/4 (finally nailed it and get to move up in weight)
incline db pro fly 20x10 25x10 30x10 35x10
decline db press 65x10/4
standing chest press 90x10 135x10 180x10 225x10

done for the day. got on the peck deck to warm up shoulders and pecs good before pressing and man the pump coming out of those was stupid painful. did feel a little weak on them so i didnt think it was going to be the best session strength wise. man was i wrong. kept the pump and moved some damn good weights as well. finally only took 2 weeks but hit the 100s for the 4 sets of 12 which was what i was shooting for to progress heavier. took longer to hit 4 sets of 10 so i will take it. also didnt get to beat up doing it and i am on hrt only. so making wins across the board with 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

[jolter604]

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

yesterday

back/cardio

oa sup pulldowns 35x10 42.5x10 50x10 60x10 70x10 80x10 50x10(5sec contract)
ng chest support machine row(new machine) 45x10 90x10 135x10 180x10 225x10 90x10(5sec contract) dont know if i like this machine or not yet
hs dead lift shrug 90x10(30) 180x10(30) 270x10(30) 360x10(30) 450x10(no shrug on this set)
pg machine row 165x8 180x8 195x8 210x8
machine pull overs 120x10 135x10 150x10 165x10
db shrug 60x10 80x10 100x10 (3sec contracts)
15 min stepmill intervals 2-1

done for the day. wrestling is pretty much over at least school wrestling is. so now maybe i can get a more solid time line for rest and chill time daily and on the weekends. my normal gym got a bunch of new equipment in and i tested out one of the rowers for my second movement. not sure about it just yet, it kind of felt a little jerky and not really smooth. could have been me because i hammered low lats on first move and then set it up to do the same. programing went out the window on this session also since it was packed and i couldnt get in the movements in order or pretty much at all. made do and got a pretty good pump going. 22 weeks out thursday so right now we are pulling back on cardio a little bit and added in a little more cals. deconditioning so to speak.

i also added in 2 new supps to aid in keeping blood thinner. i added in nattokinease and multi spectrum vit e. supposed to help thin blood out and protect the heart. since i have had covid i really havent felt the same as i have in the past. so trying to offset as much damage as i possibly can

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 love the food spread .
And a killer back session .

Olympiasolutions1@tutanota.com

Olympiasolutions@protonmail.com

[guns01]

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

yesterday

back/cardio

oa sup pulldowns 35x10 42.5x10 50x10 60x10 70x10 80x10 50x10(5sec contract)
ng chest support machine row(new machine) 45x10 90x10 135x10 180x10 225x10 90x10(5sec contract) dont know if i like this machine or not yet
hs dead lift shrug 90x10(30) 180x10(30) 270x10(30) 360x10(30) 450x10(no shrug on this set)
pg machine row 165x8 180x8 195x8 210x8
machine pull overs 120x10 135x10 150x10 165x10
db shrug 60x10 80x10 100x10 (3sec contracts)
15 min stepmill intervals 2-1

done for the day. wrestling is pretty much over at least school wrestling is. so now maybe i can get a more solid time line for rest and chill time daily and on the weekends. my normal gym got a bunch of new equipment in and i tested out one of the rowers for my second movement. not sure about it just yet, it kind of felt a little jerky and not really smooth. could have been me because i hammered low lats on first move and then set it up to do the same. programing went out the window on this session also since it was packed and i couldnt get in the movements in order or pretty much at all. made do and got a pretty good pump going. 22 weeks out thursday so right now we are pulling back on cardio a little bit and added in a little more cals. deconditioning so to speak.

i also added in 2 new supps to aid in keeping blood thinner. i added in nattokinease and multi spectrum vit e. supposed to help thin blood out and protect the heart. since i have had covid i really havent felt the same as i have in the past. so trying to offset as much damage as i possibly can

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

today

legs

seated leg curls 75x10 90x10 105x10 120x10 135x10 150x10 165x10 180x10 105x10(5sec contract)
adductors 190x10/3 215x10 225x10 235x10
stiff leg dead 95x10 145x10 195x10 245x10
dbl banded leg press 90x10 180x10 280x10 380x10 480x10 580x10 680x10
leg press 200x30 400x25 600x20
pedilum squats 270x10 360x10 450x10 540x10

done for the day. rough ass kicker in today. little bit of congestion going on today, so breathing was not the most comfortable and no it's not freaking covid, i have already had it not to long ago. the weather changes in my area are kicking my ass. hot as hell one day and below freezing the next. so today all my damn joints hurt and congestion haha. still able to move some really good weight and got a damn good pump going. other than joints the only bad side was not being able to move as quick as usual. i did jump in on the pend squat with some youngsters so i started way heavier but moved quicker not to slow them down. of course they didnt hang haha. i will call it a semi 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
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
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/cardio

peck deck machine fly 60x10 75x10 90x10(back to back) 105x10 120x10 135x10 150x10 105x10(5sec contract)
incline db press 25x10 40x10 55x10(bk to bk) 70x10 80x10 90x10 100x10/4 (finally got it)
incline pro flys 20x10 25x10 30x10 35x10
ng machine press 100x8 120x8 140x8 160x8 180x8 110x10(5sec contract)
hs decline 45x10 70x10 90x10
pec minor dips x10/2
30 min stepmill lss

done for the day. going in lats are smoked and sore as shit, so no lat assistance at all today. buddy jumpe in and trained with me so pace was regulated and a little extra push. finally nailed the 4 working sets of 10 with incline db. so going to try to work up to 4 sets of 12 with it before moving up and dropping back down to 8s again. all in all a good session with really good strength and pump. hit the goal so it was 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
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
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

Awesome to see your still doing great!

idk about great but def still putting in the work haha. well at least as much work as my old butt can handle

[BABY1]

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

Awesome to see your still doing great!

[guns01]

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

yesterday

back/cardio

meadows rows(tbar) 25x8 50x8 75x8 100x8 125x8
mag close grip sup pull downs 100x10 120x10 140x10 160x10 180x10 200x10 220x10 240x8 140x10(5sec holds)
incline db seal rows 25x10 35x10 40x10 45x10 50x10
ind handle low row ng 35x10 42.5x10 50x10 60x10 70x10 80x10 90x10 100x10 50x10(5sec contract)
hs dante stretch pull downs 45x8 70x8 90x8 115x8
hs deadlift shrugs 135x10(30) 225x10(30) 315x10(30)
15 min stepmill intervals 2-1

done for the day. back was a little dicked up on sunday with some lower lat and just under shoulder blade pain. pretty sure i slept funky on it the night before. it was lingering a little and not as bad as sunday but it was there. funny thing is as soon as i got going it went away. so i went in thinking it was going to be crap but it ended up being pretty good. strength was really good and pump was great. elbows did start to get a little tender on the close grip pull downs so i shut them down early just to make sure not to get some tendonitus going. all in all another really good session

meal 1
4 whole eggs
4oz sirloin
240g jasmine rice
2 cups spinach
meal 2
8oz turkey
240g jasmine rice
1 cup green vege
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
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

lying leg curls warmup 20x10 30x10 40x10 50x10 60x10 70x10 80x10 (all bk to bk no rest)
lying leg curls ss 90x10ss 100x10ss 110x10ss 120x10ss
adductors warmup ss 190x10/4
leg extensions ss 70x20ss 85x20ss 100x20ss 115x20ss 130x20 145x20 160x20 175x20 190x20
adductors ss ss215x10 ss225x10 ss235x10/2
pendalum squats 90x10 180x10 270x10 360x10 450x10 540x10 630x10
banded leg press high and wide 90x10ss 180x10ss 270x10ss 360x10 450x10 540x10
leg press normal ss100x30 ss200x25 ss300x20

done for the day. pretty solid day in today. trained with the mrs so we went in way earlier than normal so only a meal in prior and pretty freaking dry. so hams in the begining were trying to lock up, so i had to go pretty easy on them. pushed pretty hard though and damn near threw up a time or two as well. everything went and ran really smooth other than hammies. i also forgot my damn hrt shot in the am, which threw me off mentally because i remember mind session. all in all a pretty damn good strong 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
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
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[jolter604]

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

man i have been using micronized creapure from true nutrition for years. with the heart benefits and atp help i dont think it hurts anything. that and its pretty freaking cheap either way

That's the same one I use so I'm good lol.


Olympiasolutions1@tutanota.com

Olympiasolutions@protonmail.com

[guns01]

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

yesterday

chest/delts/cardio

machine flys 60x10 75x10 90x10 105x10 120x10 135x10 150x10 90x10(5sec contract)
incline db press 25x10 40x10 55x10 70x10 80x10 90x10 100x10/3
incline db pro fly 20x10 25x10 30x10 35x10 40x10
ng machine press 100x8 120x8 140x8 160x8 180x8 200x8
reverse peck deck fly 45x10 60x10 75x10 90x10 105x10
db lats 10x10 15x10 20x10 25x10
15 min stepmill intervals 2-1

done for the day. another pretty damn good day in the books. strong but i was pushing for a little bit more on the incline db. i wanted 4 sets of 10 but the 3d set 9 and 10 were pretty ugly so i shut it down. when i hit 4 sets of 12 i will push it up 10-15lbs and start over. great pump though and elbows are really good rignt now. using a little bit of a different approach to progressive over load with adding reps to top end set. all in all another 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
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
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

What brand of creatine do you use?
I was always told to use creapure or creatine ethyl.
I just use the creapure but not sure if it's even worth it.
But I have been on ten grams for as long as I can remember.
Think I'm gonna go 20mg

Olympiasolutions1@tutanota.com

Olympiasolutions@protonmail.com

man i have been using micronized creapure from true nutrition for years. with the heart benefits and atp help i dont think it hurts anything. that and its pretty freaking cheap either way

[jolter604]

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

What brand of creatine do you use?
I was always told to use creapure or creatine ethyl.
I just use the creapure but not sure if it's even worth it.
But I have been on ten grams for as long as I can remember.
Think I'm gonna go 20mg

Olympiasolutions1@tutanota.com

Olympiasolutions@protonmail.com