Follow Along G's Run to the NA's

[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

[guns01]

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

weds

delts

incline rear delt swings desroyer set 10x10 15x10 20x10 ds 55x30ds 45x25ds 35x20ds 20x15ds 15x10 full rom
db lat swings 60x10/4ss
db lats ss ss20x10 ss25x10/3
hs shoulder press 90x10 135x10 180x10 225x10 270x10
reverse pec deck 3sec squeeze 60x10 70x10 80x10 90x10 100x10

done for the day. pushed the intensity up a little bit to test the waters. not to bad at all and felt pretty good. i got the wild idea to see how hard i could go on a smaller muscle since it isnt quite as taxing on the lungs or recovery. strength is still climbing pretty well and pumps are really good. i dont know what i did or if i slept all fucked up but my right hip and ass check hurt like hell. so bad that i can barely walk until it gets warm. cant get in to see my lady until the 8th so for now its fascia blasting luma light therapy and equi block cream. it sucks bad


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

[guns01]

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

yesterday

chest

cable cross overs 10x10 15x10 20x10 25x10 30x10 35x10
incline pin press 135x6 185x6 225x6 275x6 315x6 335x6
incline bb press tut 135x8x4normal
incline bb press 1.5s 135x12
flat pro flys 20x10 25x10 30x10 35x10 40x10
hs bench press ds 135x10ds 90x10ds 45x10

done for the day. nice strong day today with no issues at all. shoulder tie in is a little sore but once it warmed up and shoulders got loose it was all good. i dont know what it is but my shoulders get beat up pretty good on back day. missed 315 on the pin press last week and passed it today, so strength is good and i am getting better. heart rate was much better today as well. i did miss cardio due to kid not having practice today but honestly doc told me to only do it 3-4 times a week for now. good day in the books and i am not crippled sore like last week.


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

[guns01]

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

Some meals right their .now I feel like eating again.lmao

Olympiasolutions1@tutanota.com

Olympiasolutions@protonmail.com

funny thing is, my appetite is back and on fire but i am still shitting like a freaking goose. i finally had my digestion the best it has been since i got dysentery back during the iraq invasion. well the best it had been since then. now after the bs virus i am back to square with my guts again. such a pain in the ass literally. hell i felt like i had dysentery again while i had covid without throwing up

[jolter604]

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

yesterday

back/cardio

hs low row 45x10 70x10 90x10 115x10 135x10x3
close sup grip pulldowns 70x10 85x10 100x10 120x10 140x10 160x10
sup grip bent rows 135x8 185x8 225x8 275x6 225x8
close sup grip low row ss 100x10ss 120x10ss 140x10ss 160x10ss
close pro grip low row ss 100x10 120x10 140x10 160x10
db pullovers 55x10 65x10 70x10 75x10
incline db seal rows ss 25x10ss 35x10ss 45x10ss
cable face pulls ss 35x10 ss42.5x10 ss50x10
20 min stepmill lss

done for the day. had docs appt this am so i had to push gym to later in the day. doc appt not so good. bloods are all dicked up from the rona and not taking my support supps for damn near a month and zero cardio. got to retest all of my blood counts again in a month to make sure they all come back into range. he wasnt concerned at all because of the virus and meds i had been taking.

training was much better today than last week. not so bad dragging ass at all and heart rate was a little bit lower. actually even though i was worn out from getting up so early i felt good and strong and got a great pump. everything other than a little bit of lower back issues is pretty damn good right now considering what i just went through. hoping for a good week and getting back into the swing again.


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

Some meals right their .now I feel like eating again.lmao

Olympiasolutions1@tutanota.com

Olympiasolutions@protonmail.com

[guns01]

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

yesterday

back/cardio

hs low row 45x10 70x10 90x10 115x10 135x10x3
close sup grip pulldowns 70x10 85x10 100x10 120x10 140x10 160x10
sup grip bent rows 135x8 185x8 225x8 275x6 225x8
close sup grip low row ss 100x10ss 120x10ss 140x10ss 160x10ss
close pro grip low row ss 100x10 120x10 140x10 160x10
db pullovers 55x10 65x10 70x10 75x10
incline db seal rows ss 25x10ss 35x10ss 45x10ss
cable face pulls ss 35x10 ss42.5x10 ss50x10
20 min stepmill lss

done for the day. had docs appt this am so i had to push gym to later in the day. doc appt not so good. bloods are all dicked up from the rona and not taking my support supps for damn near a month and zero cardio. got to retest all of my blood counts again in a month to make sure they all come back into range. he wasnt concerned at all because of the virus and meds i had been taking.

training was much better today than last week. not so bad dragging ass at all and heart rate was a little bit lower. actually even though i was worn out from getting up so early i felt good and strong and got a great pump. everything other than a little bit of lower back issues is pretty damn good right now considering what i just went through. hoping for a good week and getting back into the swing again.


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

[MindlessWork]

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

monday

cardio/back

25 min stepmill lss

med sup grip low rows 100x10 120x10 140x10 160x10 180x10 200x10
close sup grip pull downs 70x10 85x10 100x10 120x10 140x10 160x10
incline db seal rows 25x10 35x10 45x10 55x10 60x10 65x10
db pullovers 55x10 65x10 75x10 85x10
banded speed deads(orange heavy band) 135x2 185x2 225x2 225x1/10 (back to back with partner)
hs iso low rows 45x10 70x10 90x10 115x10

done for the day. had a hell of a time with cardio this am. it beat my ass big time and not in a good i am out of shape way. heart rate cranked up super high and chest burned like hell. so i pushed to 25 but i am pretty sure i over did it. going to have to pull way back until i am healed up. as for training i felt super strong but muscles dont feel right. all shaky and really weird but still got a really good pump. i actually pulled back quite a bit so i didnt either hurt myself of crush my recovery to bad. good first day back i hope.


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

current supps
300 test c eod
200 mast p eod
30 np thyroid ed
25 t3 ed

Good to hear you are on your way back...hopefully you'll make a full recovery!

[guns01]

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

monday

cardio/back

25 min stepmill lss

med sup grip low rows 100x10 120x10 140x10 160x10 180x10 200x10
close sup grip pull downs 70x10 85x10 100x10 120x10 140x10 160x10
incline db seal rows 25x10 35x10 45x10 55x10 60x10 65x10
db pullovers 55x10 65x10 75x10 85x10
banded speed deads(orange heavy band) 135x2 185x2 225x2 225x1/10 (back to back with partner)
hs iso low rows 45x10 70x10 90x10 115x10

done for the day. had a hell of a time with cardio this am. it beat my ass big time and not in a good i am out of shape way. heart rate cranked up super high and chest burned like hell. so i pushed to 25 but i am pretty sure i over did it. going to have to pull way back until i am healed up. as for training i felt super strong but muscles dont feel right. all shaky and really weird but still got a really good pump. i actually pulled back quite a bit so i didnt either hurt myself of crush my recovery to bad. good first day back i hope.


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

current supps
300 test c eod
200 mast p eod
30 np thyroid ed
25 t3 ed

[MindlessWork]

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

Get better man!