Follow Along G's Run to the NA's

[guns01]

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

yesterday

back/cardio

close sup grip pull downs 100x10 120x10 140x10 160x10 180x10 200x10 220x10 240x9 140x10(5sec contract)
meadows row(tbar) 25x8 50x8 75x8 100x8 125x8
ind handle low row 35x10 42.5x10 50x10 60x10 70x10 80x10 90x10 50x10(5sec contract)
machine pull overs 105x10 120x10 135x10 150x10
chest supp machine row pg 150x10 165x10 180x10 195x10
hs deadlift shrug 135x10(30) 225x10(30) 315x10(30)
db shrugs 60x10 80x10 100x10 (3sec contract)
15 min stepmill intervals 2-1

done for the day. sched got a little bit dicked up because i had to pull a buddy out of the mud. so i figured since my meal timing was off training would be as well. it wasnt though. felt good and strong and got a really good pump going. did have some minor lower lat cramping in the begining but it went away after i drank about 1/3 of my intra drink. so i guess that's the only thing that was a little off. other than that everything was smooth and awesome for a change. did bump my interval level up to 16 for sprints. that was a kick in the pants. all in all a good day

cycle changes for clean out

150 test c mon and thurs
25mcg t3
30mg np thyroid

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/delts/cardio

incline db press 30x10 40x10 55x10 70x10 80x10 90x10 100x10/3
hs flat press 45x8 90x8 115x8 135x8 160x8
ng machine press 100x10 120x10 140x10 160x10 180x10 110x10(5sec contractions)
dips x10/4
db lats 10x10 15x10 20x10 25x10 30x10 35x10
30 min stepmill lss

done for the day. still high on the volume but wasnt able to get in as many angles that i wanted to due to the gym being busy and i was limited on time. still a pretty good session with good strength and pumps. actually felt pretty good with shoulders and elbows. lats are sore as hell so that made squeezing them a tad bit painful but that is a good thing. all in all a good session

meal 1
4 whole eggs
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz turkey
200g 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
200g jasmine rice
asparagus
meal 6
6oz turkey
200g 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

back/cardio

close grip sup pull downs 100x10 120x10 140x10 160x10 180x10 200x10 220x10 140x10(5sec contract)
ind handle low row ng 35x10 42.5x10 50x10 60x10 70x10 80x10 90x10 50x10(5sec contract)
meadows rows on tbar 45x8 70x8 95x8 120x8
ds bent rows 135x10 185x10 225x10 275x10
machien pullovers 105x10 120x10 135x10 150x10
chest supp machine row 150x8 165x8 180x8 195x8
15 min stepmill intervals 2-1

done for the day. this is the last full week of offseason style cycling. i am 26 wks out from nationals on thursday so i will pull back to my doc scripted 300mg hrt per week for 6 weeks and then fire up the prep run. labs are still looking pretty good but hdl is still a touch low so i added in intervlas 2x a week to help bring them back up. this was a pretty good session that didnt start off to well i didnt feel to strong on the first movement but once it got warm and loose it all started firing really well. pumps are running smooth still and everything is holding together pretty well. should roll into prep pretty good and healthy as of right now.

supps till end of the week

900 test cyp
300 npp
300 mast p
6iu gh (post)
10iu humalog (post)
20mg nolva
25mcg t3 (from doc)
30mg np thyroid(from doc)

meal 1
4 whole eggs
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz turkey
200g 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
200g jasmine rice
asparagus
meal 6
6oz turkey
200g 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

back/cardio

mag close sup grip pull downs 70x10 85x10 100x10 120x10 140x10 160x10 180x10 200x10 120x10(3sec hold each rep)
dead stop bent rows 135x8 185x8 225x8 275x8 315x8 135x10(3sec holds)
ind handle low rows ng 27x5x10 35x10 50x10 60x10 70x10 80x10 35x10(3sec holds)
db pullovers 60x10 70x10 80x10 90x10
db shrugs 60x10 80x10 100x10 120x10(3sec holds)
hs dead loft shrugs 90x10(30) 180x10(30) 270x10(30) (1 dead and 3 shrugs per rep)
20 min step mill lss

done for the day. still trucking along and trying to make it a point to log here with wrestling being a serious time drainer on me. still getting stronger and gaining about 1-2lb per week and staying pretty damn lean. still on the same planned path for this year as last. we will hit naitonal show in late july and then push to north americas again in august. strength is still going up and pumps are holding really solid. lower back and hip are beat up as always but still making good progress. no hrt or test in at all this week with labs being due on next monday. also training and cardio will be mon-thurs with 3 full days off prior to get the best lab possible.

meal 1
4 whole eggs
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz turkey
200g 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
200g jasmine rice
asparagus
meal 6
6oz turkey
200g 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

cardio/back

20 min stepmill lss fasted

oa sup pulldowns 20x10 27.5x10 35x10 42.5x10 50x10 60x10 70x10 80x10 42.5x10(3sec holds)
mag wide grip pull downs 100x10 120x10 140x10 160x10 180x10 200x10 220x10 120x10(3sec holds)
hs iso row ng 45x10 90x10 135x10 180x10 225x10 90x10(3sec holds)
incline db seal rows 25x10 35x10 45x10 55x10 65x10
db pullovers 60x10 70x10 80x10 90x10
db shrugs(3sec holds) 60x10 80x10 100x10 120x10
chest supp pg rows 150x10 165x10 180x10 195x10
hs deadlift shrugs 90x10(30) 180x10(30) 270x10(30)

done for the day. i have been training hard and consistent as usual. i have just been slacking on logging here. my son started wrestling after football and it is much much more time consuming than football was. hell when they have meets they last for 4-15 hours and they do multiple per week.
anyway everything is going well this off season. got that good session in above with no issues that arent normal. low back and hip are a bit dicked up but it really isnt hindering training at all. strength is climbing up very well and everything feels as good as possible. will be more consistent on here now. i think i am about 33-34 weeks out from my first show next session. so we are cranking.


meal 1
4 whole eggs
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz turkey
200g 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
200g jasmine rice
asparagus
meal 6
6oz turkey
200g 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

back

mag grip wide pull downs 100x10 120x10 140x10 160x10 180x10 200x10 220x10 240x10(sloppy) 140x10(3sec contract)
hs iso rows 45x10 90x10 135x10 180x10 225x10 90x10(3sec contract)
incline db seal rows 25x10 35x10 45x10 55x10
db pullovers 55x10 65x10 75x10 85x10
db shrugs 60x10 80x10 100x10 120x10

done for the day. got hung up at my normal gym today by the old guys that hadnt seen in long time. so they took up a ton of my time. still able to get some pretty good heavy work in even though i wanted to get more movements in. probably a good thing because my hip and lower back are quite a bit angry again. wife tried to walk me to death over the weekend and i believe thats where the irritation came from. other than that everything else is running pretty smooth.

meal 1
4 whole eggs
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz turkey
200g 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
200g jasmine rice
asparagus
meal 6
6oz turkey
200g 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

Triset
leg extensions ts 70x20 85x20 100x20 115x10ts 130x10ts 145x10ts 160x10ts 175x10ts 190x10ts
adductors ts 100x10 120x10 140x10 160x10 180x10 190x10ts
abductors ts 80x10 90x10 100x10/3
machine leg press 270x10 290x10 310x10 330x10 350x10 370x10
reverse hack 90x10 180x10 270x10 360x10 450x10
leg press 200x30 400x20 600x12

done for the day. wanted to get nasty today but the mrs was off and wanted to train. so a little light on volume and movements. other than a little bit of hip and glute tightness no real issues at all today. wanted to get in some box squats again and a couple other things but again way to crowded and the boss wasnt having it. still got a great pump got under some pretty good weight and got a good pump going. had to travel an hour and half one way to a ball game last night and then sit on shitty bleachers. so the rest of the week i will be beat all to hell.



meal 1
4 whole eggs
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz turkey
200g 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
200g jasmine rice
asparagus
meal 6
6oz turkey
200g 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

Tuesday

chest/delts/cardio

cable crossovers 8x10 (stack is pretty much unmarked)
ng machine press 100x8 120x8 140x8 160x8 180x8 200x8 100x10(5sec contract)
incline db pro fly 20x10 25x10 30x10 35x10 40x10
standing chest press 180x10/4
reverse pec deck fly 30x10 45x10 60x10 75x10 90x10
30 min stepmill

done for the day. not a great session today but still got some good work in considering. i went to my normal gym that i havent been back in since i got sick. i had been training with my normal training partner in his facility entirely when i got cleared hot to get back after it. he went on vacation so i rolled to my normal one. way more crowded so i had to wait on everything even during off time and of course everyone that hadnt seen or heard from me in a long time wanted to bs. still pretty good strength and it's still increasing and a great pump. for some reason my shoulders are taking a hell of a beating so i limited the work on them today. got to keep them at least somewhat healthy.


meal 1
4 whole eggs
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz turkey
200g 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
200g jasmine rice
asparagus
meal 6
6oz turkey
200g jasmine rice
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[MindlessWork]

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

Sup G-Man, hope all's well with you man.

Typo fixed...

[MindlessWork]

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

Sup G-Ma, hope all's well with you man.

[guns01]

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

monday

back/cardio

close sup grip pulldowns 70x10 85x10 100x10 120x10 140x10 160x10 180x10 200x10 220x10 100x10(3sec contract each rep)
med sup grip low rows 140x4 180x4 200x8 220x8 240x8 120x10(3sec contract each rep)
one arm db rows 50x8 60x8 80x8 100x8 120x8
db pullovers 55x10 65x10 75x10 85x10
hs low row 45x10 70x10 90x10 115x10 135x10 70x10(3sec contraction each rep)
db shrugs 3sec contract 60x10 80x10 100x10 120x10
20 min stepmill lss

done for the day. really good day in the books today had been doing some deadlift shrug combo but i retore my ham a little bit or strained the piss out of week before last. so i am trying to make sure it is fully healed up before going at it again. strength is climbing pretty good and getting a hell of a good pump. joints mainly elbows are a tad bit beat up but not to bad. all in all off season is starting to click a bit better.



meal 1
4 whole eggs
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz turkey
200g 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
200g jasmine rice
asparagus
meal 6
6oz turkey
200g 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

I know, I know how you role. I'll maybe have to go figure the macros out myself, more just curious not that they would fit for me...
But wonder why no fats?


Sent from my SM-G998W using Tapatalk

pb, whole egg and read meat.

[rnixon]

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

What are your macros at? No added fats in your meals?
Nix

Sent from my SM-G998W using Tapatalk

I know, I know how you role. I'll maybe have to go figure the macros out myself, more just curious not that they would fit for me...
But wonder why no fats?


Sent from my SM-G998W using Tapatalk

[rnixon]

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

yesterday

legs

standing ol leg curls 10x10 20x10 30x10 40x10 50x10/3 ds 50x10ds 40x10ds 30x10ds 20x10ds 10x10
lying db leg curls 25x10 35x10 45x10 55x7
goblet squats 55x10 65x10 75x10 85x10 95x10 105x10
hacks 90x10 180x10 270x10 360x10 450x10
leg press 200x30 400x20 600x15
leg extensions 90x20/6 (done back to back with partner till fail)

done for the day. ass and hip are still fucked so i had to get a little creative with programming today. i figured the only thing i had in mind to do that would aggervate it more would be the goblets but their was no issues there. i figured if it pulled or got in trouble it would be an easy movement to bail out of under a load. still didnt push them to hard. hacks also went pretty well and strong. heart rate is still climbing up pretty good but it is recovering really quickly again. so just maybe i am on the back side for sure. i did pull cardio this week because of the hip and glute issue. i contemplated hitting it on weds and thursday but when i got up, i said no freaking way. going to most likely make it worse. regardless i am going to fire it back up sunday or monday.


meal 1
2 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
90g cream of rice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
200g jasmine rice
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

What are your macros at? No added fats in your meals?
Nix

Sent from my SM-G998W using Tapatalk

[guns01]

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

yesterday

legs

standing ol leg curls 10x10 20x10 30x10 40x10 50x10/3 ds 50x10ds 40x10ds 30x10ds 20x10ds 10x10
lying db leg curls 25x10 35x10 45x10 55x7
goblet squats 55x10 65x10 75x10 85x10 95x10 105x10
hacks 90x10 180x10 270x10 360x10 450x10
leg press 200x30 400x20 600x15
leg extensions 90x20/6 (done back to back with partner till fail)

done for the day. ass and hip are still fucked so i had to get a little creative with programming today. i figured the only thing i had in mind to do that would aggervate it more would be the goblets but their was no issues there. i figured if it pulled or got in trouble it would be an easy movement to bail out of under a load. still didnt push them to hard. hacks also went pretty well and strong. heart rate is still climbing up pretty good but it is recovering really quickly again. so just maybe i am on the back side for sure. i did pull cardio this week because of the hip and glute issue. i contemplated hitting it on weds and thursday but when i got up, i said no freaking way. going to most likely make it worse. regardless i am going to fire it back up sunday or monday.


meal 1
2 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
90g cream of rice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
200g jasmine rice
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette