Follow Along G's Run to the NA's

[guns01]

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

monday

chest/delts/cardio

flat db press 25x20 45x15 65x6 85x6 100x12 80x14
bench press 135x6 225x6/4
pec deck machine fly 120x5 120x10 120x10 135x10+8p
stretch pushups w/forced neg x17 x14
rear cable cross 20x20/3
seated lean fwd lat raise 20x12 25x12 30x12
ng db shoulder press 40x6 55x10/3
15 min stepmill intervals 2-1

done for the day. surprisingly super strong today esp considering i really dont do a lot of flat db or bb pressing at all. so pretty much strength was excellent and pump was insane. joints felt pretty good also. cts is not to bad but i can feel it a little bit when moving into pressing stuff. i am pretty sure it is the pump pressing on the nerves. not that it is making it any better or worse but i can def feel it. all in all a good session. didnt go in early for cardio today so i hit it post workout which is an extra kick in the nuts.

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

[guns01]

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

yesterday

back

one arm machine rows ng 45x15 90x15 135x8 180x8 225x8 270x8 135x10(5sec contract)
incline db row pg 40x10 55x10/3
face pulls 57x5x5 65x12 72.5x12 80x12
straight arm pullovers upper lat 50x5 57.5x10 65x10 72.5x10
bb hypers 155x12/3
machine crunches 30x15 60x15/2

don for the day. had to push training week to the left because of a doc appt on tues. so i had family back day with the mrs and son butt crack early before church haha. they were not happy. anyway nasty nasty painful pumps on this one with some pretty good strength. the incline db row is the only thing i just cant get moving up. they are hard as all hell but i am working them. not a bad day at all though and some good sets of work in. sleep is still pretty shitty right now but i am getting an average of about 6 hours ish and a nap or two in. so hopefully it is balancing out over all. good day in the books 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
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

[guns01]

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

yesterday

legs

seated leg curls ss 45z20 60x20ss 75x10ss 90x20ss 105x20ss
leg extensions ss 70x20 ss85x20 ss100x20 ss115x20 ss130x20
adductors ts 160x10ts 180x10ts 190x10/3ts
abductors ts 80x10ts 90x10ts 100x10ts 110x10ts 120x10ts
leg extensions ts 145x10 160x10 175x10 190x10
pend squat 90x8 180x8 270x8 360x8 450x8 540x8/2 270x8(1.5s)
hacks 1.5s 90x8 180x8 270x8/2
ssb good mornings x10 50x10/2

done for the day. swapped around training and off days this week because the mrs wanted to do legs with me. so yesterday was a little bit of delts and cardio. wasnt feeling all that strong at all today and stomach was upset as all hell. when i was squatting it was rolling. so maybe that is what caused the drop in strength. idk still got a pretty good pump and an ok session. not to awful of a day other than feeling bad. a little beat up today but i am adjusting to the increase in cardio and a small drop in cals.

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

[guns01]

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

yesterday

chest/cardio

incline db press 25x20 45x15 65x6 85x6 110x10 90x15
incline bb press 185x6 205x6 225x8/2
peck deck fly 105x10 120x10/2 120x10+8 forced reps
stretch pushups x27 x19
15 min stepmill intervals 2-1

done for the day. sched is all dicked up today. was supposed to pull labs this am and they werent ready so that threw me and my time line off. so since my son didnt have football today my time line was super crunched. so balls out session and have to do delts tomorrow. still even being stressed out to the max and moving pretty quick i still moved really good weight for reps and got an excellent pump. did get caught by an old vet near the end but i was done pretty much. i hate being rude to those guys esp the korean vietnam guys. they are super cool but they love to talk.

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

[guns01]

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

yesterday

cardio/back

15 min stepmill intervals 2-1

oa machine rows ng 160x15 200x5 240x5 260x10 260x10 200x15
incline db rows pg 40x8 55x10/3
cable face pulls 50x5 65x12 72.5x12 80x12
banded db pullovers 40x6 50x12/3
bb hypers 135x10/3
standing ez bar curls 40x8 50x8 60x8 70x8 80x8

done for the day. got up super early and went in to train the mrs and knock out cardio. so strength may have been down a little bit but the only thing i really noticed it on was the incline db rows. everything else felt really good. joints felt really good and got a really good pump going.
got a call from the doc about my cardiac ct scan this am also. calcium score was zero and everything looks spot on. so that one is good to go. still have an echo next month and my follow up.

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

[guns01]

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

weds

legs

seated leg curls 60x20 75x20 90x20 105x20
adductors 140x20 160x20 180x20 190x10/4
reverse hacks 90x15 180x10 270x4 360x4 450x8 540x8
hacks cs 90x4 180x4 cs270x8cs x8cs x8cs x8
leg extensions 145x10 160x10 175x10

done for the day. not a bad session at all and iwas actually able to get pretty heavy on the revese hacks with no ham issues. the cluster set on regular hacks was way to light so i def left some on the table on that one. did attempt to try some split squats and even with n weight it was a no go. so i will keep on babying it for a bit longer. i tested it out on the leg curls with no prob but i went really light. all in all a good session 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
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

[guns01]

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

yesterday

chest/delts/cardio

high incline db press 25x20 40x15 65x6 85x6 100x14 80x12
incline bb press 135x6 185x6 205x4 225x8 255x8
peck deck fly 85x5 120x10/3 cs120x10cs x8cs x7
stretch pushups x27 x18
high cable cross rear delt 20x25/3
db lats 25x12 30x10 35x8
ng db press 40x5 50x10/3
15 min stepmill intervals 2-1

done for the day. db incline angle changed this week away from the normal low incline to a normal incline height. whole hell of a lot harder but i was actually stronger than i figured i would be. i was supposed to fail at 8 and ended up getting 14. way to light but a win is a win. another good strong day and really good pump. i am backing off my arms just a tad bit because my carpal tunnel is waking me up and keeping me from sleeping worth a damn. i already have sleeping issues but this is brutal. i sleep half the time in bed and then back and forth to my recliner. once the pain goes away sleeping in the recliner i go back to the bed haha. good day in the books and the intervals beat my ass.

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

[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