Follow Along G's Run to the NA's

[guns01]

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

yesterday

abs/tris/bis/cardio

incline situps x15/4
dual rope press downs 60x12 70x12 80x12 100x12 110x12 120x12/2
v bar press downs 140x15 150x15/3
one arm ovehead db extensions 25x12/4
bb curls 40x12 50x12 60x12 70x12/3
db hammers thumb over 25x12 30x12 35x12 40x12
machine preachers 50x10 60x12/2
24 min step mill intervals 2-1

done for the day. in the gym about 4 hours earlier than normal and balls to the wall. i think the most my rest between sets was about 10-20 secs at most. so of course both the pump and pain were excessive. not very strong at all either but that is to be expected. 4 hours of driving followed the workout and running around with my hair on fire. then lots and lots of sitting and waiting. still able to knock out all of my meals and get in quite a bit of water. so all in all a successful day in the books.


low day(diet changes made)


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
1 cup broc
meal 6
8oz turkey
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms

[BABY1]

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

and today you can have a green Krispy Krispy creme donut

[guns01]

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

and today you can have a green Krispy Krispy creme donut

i wish haha, no love for me for a long time and def no doughnuts or tasty treats in my future

[guns01]

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

today

abs/legs/cardio

cable crunches w/vac 60x15 70x15 85x15/2
lying leg curls 50x20 60x20 70x20 80x20/4
adductor 190x20/4
ghr x8/4
bb backward lunges 70x20/2 (supposed to be sets of 10 but i got motivated)
24 min step mill intervals 2-1

done for the day. my left ham is a little tight and tender from the trip yesterday and sitting on a very narrow bleacher seat. i guess that's what it is haha so i went with a high rep session today just to flush it out really good. not the strongest day on the planet but still a pretty good day. i was supposed to do sets of 10 with the backward lunges 10 per leg then switch. not winded at all so i just did both legs twice each set. so my cardio and conditioning are stellar for sure

low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
1 cup broc
meal 6
8oz turkey
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms

[guns01]

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

today

chest/delts/tri/cardio

activation exercises ss 4rounds ss
incline db press ss25x20 ss40x15 ss55x12 ss65x10 75x8 85x8 95x8 105x8
incline bb press 135x8 185x8 205x8 225x8 255x8 rb 315x8 ds315x8ds 275x8ds 225x8ds 185x8ds 135x15
incline pro flys 30x10 35x10 40x10 45x10
reverse pec deck fly 60x20 75x20 90x20/4
machine lats forced neg 50x8 60x8 70x8 80x8
assist machine press downs 100x10 120x10 140x10 150x10
21 min step mill intervals 2-1

done for the day. not to shabby of a day today started off shitty running behind. great pump and finished it up nice and strong though. all in all a great session with nothing really noteworthy of mentioning


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
1 cup broc
meal 6
8oz turkey
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms

[guns01]

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

today

abs/back/bi/cardio

dante crunches x15 x30
hs iso row 45x8 90x8 135x8 180x8 ds225x8ds 180x8ds 135x8ds 90x8 constant tension set 90x20
one arm supp pull downs 50x10 60x10 70x10 80x10
pro cable rows 50x10 60x10 70x10 80x10
deads 135x3 185x3 225x3 275x3 315x6
machine reverse curls 40x10 50x10 60x10 70x10
24 min step mill intervals 2-1

done for the day. pretty silly nasty day in today. felt pretty good and strong. did dick the dog a bit and forgot to take my winny before training but made it up post workout. great pumps today even though the tanks are pretty freaking dry. didnt sleep worth dick last night but i am going for a good night about every other night most nights. seems like one night (even though i wake up about every hour on the hour normally) i wake up about 130-200is and then cant seem to get back to sleep until about 330-4 and then it's close to time to get up again. kind of irritating at times haha but i am already used to the every hour thing. i figured that i would have a terrible session but it ended up pretty freaking good. i hit some posing this am also and everything has tightened down a ton this week. obliques are almost fully in even when relaxed. so we are on track and on point

winny at 50 was added in on sunday(dont know if it was noted)


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
1 cup broc
meal 6
8oz turkey
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms

[BABY1]

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

Great job guns! The sleeping has been crazy the past few days here too. Counting sheepis not working, maybe bacon?

[guns01]

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

Great job guns! The sleeping has been crazy the past few days here too. Counting sheepis not working, maybe bacon?

idk i am about willing to try anything. my stress levels atm are stupid high and i dont have the patience for nothing right now

[guns01]

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

today

abs/legs/cardio

vacuums x3
dante 3/4 weighted crunches x20 almost full stack for 25
reverse hypers x10/4
lying leg curls 60x15 80x12 100x10 110x8 120x8 130x8 ds140x8ds 120x8ds 100x8ds 80x15
adductors 190x10/3
leg extensions 100x10 115x10 130x10 145x25
ssb hatfield squats x15 155x15 205x12 245x8 295x8 335x8 395x8
leg press 500x30 600x20 690x10
18 min step mill intervals 2-1

done for the day. not happy with the session at all today. everything felt heavy breathing sucked balls and chest was super tight. so i had to cut cardio short and wasnt able to get in the kind of work i would have liked to. the lift part i had no issues with my cardio and as soon as i got off the leg press i jumped straight on the stairs. so i was still breathing kind of hard and my heart rate was elevated. i wasnt able to get it back under control because i got over anxious and rolled right into my top end sprints. no heart attack symptoms or anything like that. my lungs just were not playing with me today at all. i am guessing a combo of allergies and being low for so long finally got me. at least i am filling tanks back up today haha.

high day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
1 cup jasmine rice
1 cup broc
meal 6
8oz turkey
1 cup jasmine rice
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms
1 english muffin

[Pushtoday]

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


Keep killing it brother!


Sent from my iPhone using Tapatalk

[guns01]

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

today

chest/delts/cardio

activation exercises ss 4rounds ss
machine press ss ss80x10 ss100x10 ss120x10 ss140x10 160x20/3
decline db press 50x10 65x10 75x10 80x10/2
db fly pull overs 25x10/3
ladder push ups x47 x8 x7
dips x10/3
banded face pull ss x20/3ss
reverse pec deck fly ss ss60x20 ss75x20 ss90x20
db lats run the rack up and down 10x10 15x10 20x10 25x10 30x5 ds 25x10 20x10 15x10 10x10
24 min step mill intervals 2-1

done for the day. looking and feeling pretty good today. moved pretty quick got a really good pump and didnt have any issues with the weight side of training. cardio was an issue again though. i gutted through it today but it still sucked balls. i made it to 15 min point this time though before the tightness started up on me. got my flonaise in this morning, so hopefully i can get it knocked out. if it's not that then i am thinking maybe the tren going up a smidge is starting to hit. those are the only two thoughts on it i have right now though. all in all a damn good push it to the limit day.


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
1 cup broc
meal 6
8oz turkey
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms

[guns01]

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

yesterday

bis/tris/cardio

ind handle pressdowns 60x20 70x20 80x20 100x20/4
db skullies 25x20/4
oa overhead db exten 25x12/4
modified db hammers 25x10/3
bb curls 50x10 60x10 70x10
reverse curls 50x12/3
24 minute step mill intervals 2-1
SIDE NOTE
30 MIN LSS treadmill thursday night
3 rounds of vacs every am before showering

done for the day. so long story short. i had about 20 hours of driving to do on friday due to a huge family situation. so i had an unsched and unneeded day off. diet stayed on point but was short on carbs and fluids were a tad lower than i needed them to be. i am hoping with all the hope in my being that i have completely eliminated the stress from my life on this one. i also only got about maybe 2 hours of sleep thursday night and maybe another 5 hours into sat. that and my bp and heart rate had not dropped in about 4 days. so going into training i was a bit dry and fatigued. still got an excellent pump going but didnt push either the pace nor the weight at all. my endurance was pure garbage. only positive thing i can say about the past few days, is i got a sneak peak of what i look like bone dry and flat and it is nasty. so i am well ahead of sched and should peak out nicely. hopefully i am able to ramp back up today and into this week.


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
1 cup broc
meal 6
8oz turkey
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms

[BABY1]

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

I have no doubt you WILL do it! Many times those bumps in our way teach us something. Hope everything turns out for the better?

[guns01]

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

yesterday

abs/legs/cardio

dante 1.5 crunches half stack x20 full stack x16 (3 rounds of vacs done in the early am)
hs seated leg curls 70x10 90x10 115x8 90x8/4 (no strength at all)
ghr x10/4
bb lunges x10 95x10 145x10/2 145x20
adductor ss 190x15/4ss
abductor ss 100x15 110x15 120x15/2
24 min step mill intervals 2-1

done for the day. hate to say it but still run down and dehydrated like a champ. so obviously strength is sucking balls and i am dragging pretty good. still got an ok pump going and no serious aches and pains to note haha.


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
1 cup broc
meal 6
8oz turkey
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms

[guns01]

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

today

chest/delts/tri/cardio

activation exercises ss 4rounds ss
incline db press ss35x20 ss45x15 ss55x12 ss65x10 75x8 85x8 95x8 ds105x8+15p/ds 55x12+15p
hs incline press 115x16 (took one rest pause to get all 16rep)
incline pro fly 25x15 30x15 35x15
incline rear delt swings 40x30/3
seated lat db swings 40x15/3
cable press downs 8sets x10 all the way to bottom of stack
24 min step mill intervals 2-1

done for the day. semi sway strong today. still not cranking at 100% but was able to get some pretty good weight moving around pretty smoothly. i thought it was going to be a crap day going in because i felt tired and unmotivated going in and i was running late. got the juices flowing and was able to eek out some pretty good work. elbows knees back and ankles are nasty sore and tender. i am hoping that i have gotten my rehydrating back good today.


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
1 cup broc
meal 6
8oz turkey
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms