Follow Along G's Run to the NA's

[guns01]

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

yesterday

abs/legs/calves

dante vacuum 5sets 15sec

dante 3/4 crunch 50x25 80x30
leg extensions ss 85x20 100x20 115x20 130x15ss 145x15ss 160x15ss 180x15ss
goblet squats ss 70x15 ss80x15 ss90x15 ss100x15
leg press (low on plat) 200x12 300x12 400x12 500x12 cs600x12x10x9x9
hacks 90x10 180x10 270x10 ds270x10ds 180x10ds 140x10ds 90x15
machine toe press 170x8 190x8 210x8 230x8

done for the day. progressing along with weights and volume is the key here. i damn crippled myself on legs last week with my first week back but i was still able to increase weight this week. i have a feeling i am going to be just as sore this week which is going to be brutal yet again. good thing is everything feels pretty damn good right now. sleeping really good for how i sleep and digestion is spot on. so we are kicking off nicely. excellent day in the week.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/2 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups cotton candy cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
1 bottle kumbucka
cheat meal (hooters)
strip cheese sandwich
fries
10 hot wings
cotton candy blizzard

[Pushtoday]

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




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[BABY1]

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

Your day looks most productive and filling! Great work, guns!

[guns01]

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

yesterday

chest

dante vaccum 5sets 15sec

machine press 80x8 90x8 100x8 120x8 140x8 160x8 180x8 200x8 220x8 230x8 170x12
incline machine press 205x5 240x5 270x5 275x11 185x10
incline db hex press 30x12 45x12 55x12 65x12
incline db pro fly 30x15 35x15/2
cable cross 5sets 15 reps

done for the day. super fast pace and pressed for time. so the rest between sets was only as long as it took partner to go. still able to increase weight on all my movements pretty comfortably. elbows are still feeling it a little bit but other than that nothing really bad going on. feeling good strong and getting excellent pumps. cant really ask more than that.



meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups cotton candy cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
1 bottle kumbucka

[guns01]

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

monday

back

dante vacuum 5sets 15sec

sup grip pull downs 70x12 85x12 100x12 120x12 140x12 ds140x10ds 100x10ds 85x10ds 70x10
meadows rows 25x10 50x10 75x10 100x10 125x10
rack pull 135x5 225x5 275x5 315x3/10
chins ss x10ss x10ss x8ss x8ss
machine pull overs ss ss105x10 ss120x10 ss135x10/2

super smooth day in the books nothing crazy and other than tender elbows nothing really to note. i could have went a bit heavier on my pulls but i will build on them, no need to go out the gate wide open.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups cotton candy cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
1 bottle kumbucka

[guns01]

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

Tuesday

abs/hams/cardio

dante vacuum 5sets 15sec

dante 3/4 crunch 50x25 80x46
seated leg curls 75x15 90x15 105x15 120x15 135x15 150x15 165x15
adductor ss 190x15/5
abductor ss ss80x15 ss90x15 ss100x15 ss110x15 ss120x15
low box squats x10 135x6 225x6 255x6 285x6 315x6
bulgarian split squats 30x10 50x10 70x10 ds(w/iso 10sec) 90x10ds 70x10ds 50x10ds 30x10
20 min stepmill steady state level 7.

done for the day. pretty good kick in the nuts session today. a tad bit slow going and running behind all day from just being lazy haha. got a really good and nasty pump and felt really good and strong. low back tightened up just a tad on the box squats but i am just getting back under the bar for the second week. still able to increase poundages or reps on all movements. so it was a good day in the books


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups cotton candy cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
1 bottle kumbucka

[guns01]

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

today

calves/delts/cardio

dante vacuum 5set 15sec

seated calf raise 50x15 75x10 100x15 125x15
machine shoulder press ds 60x10 80x6 90x6 100x6 120x6 140x6 160x6 180x6 100x15
one arm db press 35x10 45x10 55x10 60x10
reverse peck deck fly 60x30 75x25 90x20 105x15
one arm db upright rows 20x12 25x12/3
20 min stepmill 18 min intervals 2-1

done for the day. shoulder only day so the pace and duration were super quick. elbows still havent adjusted to moving pretty good weight yet. not hindering my training at all but more aggervating than anything. may up my fish oil and see if that may offset it a little bit. still able to move some really good weight and chased a really good pump for the duration of training. then cardio pulled it all into my legs haha. cardio has been cut back to 20 mins 4x a week for health and wellness now. so i am basically just cruising on the cardio as training ramps back up full tilt.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups cotton candy cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
1 bottle kumbucka

[guns01]

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

saturday

abs/legs

dante vacuum 5sets 15sec
dante 1.5 crunch 50x25 80x22
leg extension 85x20 100x20 115x20 135x15 150x15 165x15 180x15 190x15
goblet squats 75x15 85x15 95x15 105x15
leg press 200x12 300x12 400x12 490x12 580x12 cs670x11x9x8x6
hacks 90x10 180x10 270x10 ds360x10ds 270x10ds 180x10ds 90x21

done for the day. no super set action today due to the gym being slammed and my wife was the only training partner. my youngest has football try outs coming up on monday so he gets out of training this weekend and week. still increasing my numbers slowly and surely and getting really good pumps. everything is moving really nice and smooth with no issues at all. good start of the week. my training week is back to starting on sat so the mrs can maximize training around work.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups cotton candy cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
1 bottle kumbucka
cheat
irish breakfast burger
fries
2 blue berry sweet rolls

[guns01]

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

sunday

calves/chest

machine toe press 170x10 190x10 210x10 230x10
machine press 80x8 90x8 100x8 120x8 140x8 160x8 180x8 200x8 220x8 ds240x8ds 200x8ds 160x8
machine incline press rp 225x5 240x5 270x5 280x10 180x12
incline db hex press 35x12 45x12 55x12 65x12
incline db pro fly 30x15 35x15/2
machine flys 90x15 105x15/2

done for the day. super early day in before church. so i was feeling a little weaker than normal and a little slow getting going. we have to shop after church so the mrs wanted to knock it out first thing. still made good movements on numbers but i wasnt completely happy with the progress. the pump was also really solid. the sweet roll fuel def filled the muscles up nicely. not happy but still a good day forward.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups cotton candy cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
1 bottle kumbucka

[guns01]

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

yesterday

abs/back

dante vacuum 5set 15sec

standing cable crunch 70x15 85x15/3
sup pull downs 42.5x12 50x12 60x12 70x12 80x12 60x16
hs iso row pro grip 45x10 90x10 135x10 180x10 225x10
hs iso low row 45x12 70x12 90x12 115x12
trap bar deads 135x3 225x3 315x4/8

done for the day. went to the sweat box with no ac on this nice nasty hot day. so the training session climate itself was nasty brutal. still moved some really good weight and got and kept a really good pump going. we went over to this facility for the hs machines today. so to use some specific machines we get to suffer a little extra haha. still felt good and strong and kept a really good pace for the duration. had planned on adding cardio in today but that was a no go. way to hot by the time we were done and since i have only 4 sessions a week, i can pick and choose where to put it in. another good day in.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups cotton candy cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
1 bottle kumbucka

[guns01]

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

today

calves/hams/cardio

dante vacuum 5set 15 sec

leg press calf raise 275x8 295x8 315x8 335x8
hs seat leg curls 25x12 45x12 70x12 90x12/4
adductors 190x15/5
abductors 80x15 100x15 110x15 120x15 140x15
low box squat x10 135x10 225x10 275x6 305x6 325x6
bulgarian split squats 35x10 55x10 75x10 ds(w/10sec iso)95x10ds 75x10ds 55x10ds 35x10

done for the day. another solo straight set day today. well one partner showed up for the death split squats which was funny. still moving with an excellent pace and keeping a nasty pump going for the duration of the session. i may add in some ghr at the end of my ham days eventually to improve them even more. i had it in mind today but after the drop set of death it's damn hard to do anything and i was a tad bit behind on my meals. so i needed to hurry so my timeline didnt get dicked up. i am now having to run my kid to football and stuff so timing has to be spot on from now on. i like sched but if my sched gets jacked up it really messes with me and i dont like it. another good day in the books.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups cotton candy cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
1 bottle kumbucka

[Pushtoday]

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

Nice work this week guns. And the cheat looked spot on. Some people think as kids go back to school you get more time, but that’s not the case for us either. Too much running around..[emoji1320]


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[BABY1]

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

You WILL get it all done, guns...I know it! Those daily schedule change up throw us a curve so we can adapt and you do! Relentless!

[guns01]

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

Nice work this week guns. And the cheat looked spot on. Some people think as kids go back to school you get more time, but that’s not the case for us either. Too much running around..[emoji1320]


Sent from my iPhone using Tapatalk

hell no man. everything timing wise has to be perfect or it dicks up the entire day. i have a specific time i want to be in bed by because i get up so early and if i have to push it for a meal. it messes up my entire system haha. only good thing about the first semester going into this school year is if he makes the football team which he should. i wont have to sit in line with the moron parents to pick him up after school. so that gives me an additional 2 hour window for shifting haha

[guns01]

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

saturday

abs/quads

dante vacuum 5sets 15sec
stand cable crunch w/vac 70x15 85x10 70x15/2
leg extensions 70x20 85x20 100x20 115x20 130x20 145x20 160x20 175x20
goblet squats 75x15 85x15 95x15 105x15 115x15
leg press 100x12 200x12 300x12 400x12 500x12 600x12 690x12 780x12 870x12 (changed foot placement on last 2 sets)
hacks 90x10 180x10 270x10 360x10

done for the day. all straight sets today with a fast pace. had to make time to pick up kid from ball practice. so i dropped intensity techniques programmed and went with a fast pace instead. still got a pretty good and heavy session with some pretty good numbers and pump. knees were a tad bit angry going in and were not happy for the duration of the session. we are going really low on the platfrom on both the leg press and hacks to target the lower half of the quads which is not very knee friendly for sure. same with the golbets, keeping heels elevated for max activation. still a great session in the books


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups cotton candy cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
1 bottle kumbucka
cheat
3 slices meat lover pizza
3 brownies w/ about a cup ish ice cream