Follow Along G's Run to the NA's

[BABY1]

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

[guns01]

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

saturday

abs/legs

reverse hypers x10/4
rumble roller x2
ab wheel x10/3
seated leg curls ss90x15 ss105x15 ss120x15 ss135x15 ss150x15 ss165x15 ss180x15 ss195x15
leg extensions ss 115x15 ss130x15 ss145x15 ss160x15 ss175x15 ss190x15 ss205x15
lying leg curls ss 70x15ss 80x15ss 90x15ss 100x15ss
leg extensions ss ss220x15 ss235x15 ss250x15 ss265x15
hacks 90x4 180x4 270x4 360x4 450x8 mr 270x4/6
belt squat(narrow) 90x10 180x10 270x10

done for the day. nasty heavy and super high volume session. a little bit of knee issues again post training but a smooth session. no back or hip issues either for the most part. moving some pretty good weight around pretty good. so strength is good and i am feeling pretty good. a little slower pace than i like but the recovery time between heavy super sets is a nut buster.


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
2 scoop hbccd
10g creatine
10g eaa
meal 4
2 scoops whey iso
4 cups captain crunch 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
60g granola
30g almonds
150g berries
meal 7
8oz sirloin
8oz purple potatoes
30g avocado oil
onions and mushrooms
cheat meal
popeyes chicken sandwich
fries
few cookies

[guns01]

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

monday

abs/chest/cardio

reverse hypers x10/4
rumble roller x2
ab wheel x10/3 cobra stretch x3
hs decline 45x8 70x8 90x8 115x8 135x8
hs bench press 45x4 90x4 ds150x9ds 105x12ds 60x12
neutral grip machine press 100x12 120x12 140x12 160x12 ds180x12ds 140x12ds 100x12ds 70x12
20 min step mill intervals 2-1

done for the day. had to drop my machine flys because all the machines were taken and i wasnt waiting any more, damn near year people haha. same theme again this week, making progression on weight and reps across the board. did swap out the decline db for the machine version because it was so busy. i will be having to adapt a little more than i like due to all the newbes until they weed out. still got a pretty good session in with little issue. elbows are trending a tad bit angry but i am hammering the hell out of everything right now. got to get the off season finished out strong.


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
2 scoop hbccd
10g creatine
10g eaa
meal 4
2 scoops whey iso
4 cups captain crunch 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
60g granola
30g almonds
150g berries
meal 7
8oz sirloin
8oz purple potatoes
30g avocado oil
onions and mushrooms

[guns01]

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

yesterday

calves/back

machine toe press 170x10 190x10 210x10 230x10
reverse hypers x10/4
rumble roller work x2
hs iso row(ng) 45x12 90x12 135x12 180x12 225x12 170x21
pro grip db high rows 50x10 60x10 70x10 80x10 90x10 100x10
hs dante pull down 45x12 90x12 115x12 125x12 90x12
pro grip machine row 135x8 150x8 165x8
machine pull overs 105x12 120x12 135x12
chins x10/3

done for the day. supposed to hit cardio today but the weight floor was wide open but the cardio was slam packed and no steps were open. not that i really felt like doing it anyway. i need to do it but i will still get all my sessions i need in this week regardless. another good strong session in today and thankfully no issues at all. great 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
2 scoop hbccd
10g creatine
10g eaa
meal 4
2 scoops whey iso
4 cups captain crunch 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
60g granola
30g almonds
150g berries
meal 7
8oz sirloin
8oz purple potatoes
30g avocado oil
onions and mushrooms

[guns01]

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

today

abs/hams

vacuum x10/4ss
standing cable crunch ss70x15 ss85x15/3
reverse hypers x10/4
rumble roller work x2
one leg hs seated leg curls 10x10 20x10 30x10 40x10 50x10 ds50x10ds 40x10ds 30x10ds 20x10ds 10x10
adductors 195x15 225x15 235x15 245x15
belt squat 50x10 90x10 140x10 180x10 230x10 270x10 320x10 360x10
vertical leg press 90x10 180x10 270x10 360x10
glute ham raise x12/3

done for the day. outstanding day in the books. everything firing the way it is supposed to and strength was excellent for a change. i hammered the hell out of my hams and the way they are feeling right now they are going to get nasty sore. i am super happy with my strength progression on the ghr. going to either start adding weight or reps. havent made the call on that one just yet. good stuff


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
2 scoop hbccd
10g creatine
10g eaa
meal 4
2 scoops whey iso
4 cups captain crunch 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
60g granola
30g almonds
150g berries
meal 7
8oz sirloin
8oz purple potatoes
30g avocado oil
onions and mushrooms

[Pushtoday]

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

Good to see ya stringing together some good sessions. Get the newbs outta the way and you’ll be back in sync. [emoji1320]


Sent from my iPhone using Tapatalk

[guns01]

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

saturday

abs/legs

reverse hypers x10/4
rumble roller x2
ab wheel x10/4
seated leg curls 75x20x20x20 90x20x20x20 105x20x20x20 120x20x20x20 135x20x20x20 150x20x20x20 165x20x20x20
leg extensions 70x20x20x20 85x20x20x20 100x20x20x20 115x20x20x20 130x20x20x20 ds175x10x10 160x10x10 145x10x10 130x10x10 115x10x10 100x10x10 85x10x10 70x10x10 55x10x10
hacks 90x8 180x8 270x8 360x8 450x8 90x51

done for the day. doesnt look like a lot of angles on paper but brutal none the less. the 3 rounds of 20 are 20 top 1/4 rep 20 bottom 1/4 reps and 20 full range reps. absolutely nasty pump across the board and strength was holding pretty well even at the high end of the rep ranges. did aggervate the ever more piss out of my elbow on friday. so i am nursing that fucker now. had therapy session done on thursday and even though i know better since everything went and felt so well i went crazy ham and heavy. eh, not hurt but damn if i didnt make it inflamed as all hell.


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
2 scoop hbccd
10g creatine
10g eaa
meal 4
2 scoops whey iso
4 cups captain crunch 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
60g granola
30g almonds
150g berries
meal 7
8oz sirloin
8oz purple potatoes
30g avocado oil
onions and mushrooms
cheat
steak burrito
popeyes' spicy chicken
fries
couple cookies

[guns01]

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

yesterday

abs/chest/carddio

reverse hypers x10/4
rumble roller work x2
ab wheel x10/4
flat db press 25x15 40x15 55x8 65x8 75x8 85x8 95x8 65x20
machine incline rp 225x5 240x5 255x14x6
hs decline press 45x8 70x8 90x8 115x8 135x8 90x22
20 min stepmill intervals 2-1

done for the day. elbow is still fired up but no issues pressing. getting the issue from the forearm and outside top of elbow so it's not bad on pressing at all. still didnt put any flys or stretch movements today or go as heavy as i can. no need to get the entire are pissed off and give it time to heal. using my mini sleeve for support and protection till it gets healed up.


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
2 scoop hbccd
10g creatine
10g eaa
meal 4
2 scoops whey iso
4 cups captain crunch 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
60g granola
30g almonds
150g berries
meal 7
8oz sirloin
8oz purple potatoes
30g avocado oil
onions and mushrooms

[guns01]

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

today

calves/back/cardio

leg press calf raise 275x8 295x8 315x8 335x8 355x8
reverse hypers x10/4
rumble roller x2
one arm machine row (ng) 80x8 100x8 120x8 140x8 160x8 180x8 200x8 170x18
machine tbar rows (pg) 135x8 150x8 165x8 180x8 195x8 205x8 165x17
machine pull overs 105x10 120x10 135x10 150x10
wide grip pull downs 85x10 100x10 120x10 140x10
20 min stepmill intervals 2-1

done for the day. same theme today with elbow. strength is really really good but not topping it out for protection. excellent pump and low back and hip are actually no issue at all. hitting the home stretch now so a few more weeks until firing up the season. so after this puppy is good going to get after it real hard. try to get those few improvements 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
2 scoop hbccd
10g creatine
10g eaa
meal 4
2 scoops whey iso
4 cups captain crunch 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
60g granola
30g almonds
150g berries
meal 7
8oz sirloin
8oz purple potatoes
30g avocado oil
onions and mushrooms

[Pushtoday]

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

Your elbow is pissed off!
You probably wouldn’t know how to act if something wasn’t aggravated. But you are an absolute pro at working around issues. [emoji1320]


Sent from my iPhone using Tapatalk

[BABY1]

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

Still rockin it, guns! Most disciplined person I know. That Captain Crunch though....freakin yummy with the ripped up mouth and all,lol

[guns01]

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

Your elbow is pissed off!
You probably wouldn’t know how to act if something wasn’t aggravated. But you are an absolute pro at working around issues. [emoji1320]


Sent from my iPhone using Tapatalk

seems like every damn time i get going good, something else gets jacked up. i did do this one 100% to myself though, i know better but i mean i went absolute bat shit on arms.

[guns01]

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

Still rockin it, guns! Most disciplined person I know. That Captain Crunch though....freakin yummy with the ripped up mouth and all,lol

not always the captain crunch i have been rotating different ones in and out. the new eggo waffle one is the bomb

[BABY1]

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

[guns01]

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

yesterday

abs/chest/cardio

reverse hypers x10/4
ab wheel rollouts x15/4
vacuum ss 15sec/4ss
hanging knee ups ss x10/4
db press 25x15 40x15 55x15 65x8 70x8 75x8 80x8 85x8 90x8 95x8 65x26
incline machine press rp 225x5 240x5 255x5 275x10x6 150x23
hs decline pres 45x8 70x8 90x8 115x8 145x8 90x23
pec deck fly 90x12 105x12 120x12 135x12
db 6ways 10x10/3
20 min step mill intervals 2-1

done for the day. prep started up. nice and slow transition into the grind. going in with some pretty nasty elbow tendonitus in both freaking elbows but that is the only nagging bs i have going on right now. got in a pretty good session today with a good pace. got a new partner so i am able to taper the tempo nicely. we will see how long they last but we are good to go right now. so day one is good to go.


meal 1
3 whole eggs
4oz sirloin
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
2 scoop hbccd
10g creatine
10g eaa
meal 4
2 scoops whey iso
4 cups captain crunch 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
60g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

starting supp lineup

300 test c eod
300 eq eod
100 tren a eod
20 nolva
12.5 aroma

2 carditone
6g krill oil
12 aswaghanda