Follow Along G's Run to the NA's

[guns01]

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

yesterday

cardio/arms/cardio

45min stepmill lss

rope press downs ss 5sets of 15 3sets of 10 ss
rope hammers ss 5 sets of 15 3sets of 10
seated machine curls ss 20x10ss 30x10ss 40x10ss 50x10ss 60x10ss 70x10ss
seated machine tri extensions ss ss60x10 70x10 80x10 90x10 100x10 110x10
seated db hammer curls ss 20x10ss 30x10/4ss
seated one arm db french press ss ss20x10 ss30x10/4
machine preacher curls ss 20x10ss 30x10ss 40x10ss 50x10ss 60x10ss
dip machine press downs ss ss80x10 90x10ss 100x10 ss110x10 ss120x10
db lats 15x10 20x10 25x10/2
reverse peck deck fly 60x10 75x10 90x10/2
20min stepmill lss
10min eliptical
15min incline treadmill

done for the day. went with some super sets today to enhance intensity a little bit. got a really good nasty pump going and felt pretty good. upper body joints are solid as hell but lower body is not so much. legs calves feet and ankles didnt completely recover from the am cardio session or yesterday for that matter, so i am pretty much limping and dragging my legs around. they look nasty but feel just as nasty. so instead of hitting 35-45 straight on the stairs which is optimal i split it up to give it a little break. got a full day off on saturday but may take a walk or two around the neighborhood depending on how they feel. got a free meal also to plus up on which will be some mexican and a piece of bday cake. so that should take me into a better place going into the week.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
40g cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
40g cup cream of rice
meal 5
2 cups egg whites
asparagus
meal 6
6oz turkey
3/4 cup jasmine rice
meal 7
8oz sirloin
6oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/legs/cardio

45min stepmill lss

lying leg curls ss 40x10ss 60x10ss 80x10ss 100x10ss 120x10/4ss
adductors ss ss100x10 120x10 140x10 160x10 180x10 190x10/4
leg extensions ss 100x10ss 120x10ss 140x10ss 160x10/4ss
sissy squats ss ss x10/7
reverse band hack 90x10 180x10 270x10 360x10

Giant Set
rb hacks 360x10/4gs
leg press 200x10gs 400x10gs 490x10/2gs
machine leg press 170x10gs 190x10gs 210x10gs 230x10gs
vertical leg press 180x10 270x10 360x10 450x10

leg press 490x30 580x20 670x15
45min stepmill lss

done for the day. got a hell of a good pump going on this one today but didnt really feel like i put out enough and that i cheated myself on the work. bad bad choice at the end of the day. the leg extension i used today is a garbage one so i couldnt push the weight at all because the angle is horrific and puts a ton of pressure on your knees. still got some good work in on those and also added reverse bands to the hack to take pressure off my knees and protect them as well. 3 weeks to go and have to be very careful as dry and lean as i am right now. not to mention old. so since i really didnt feel like i hammered hard enough my dumb ass added an extra 10mins on the stairs after legs. holy hell, that was stupid. i was dizzy pouring sweat and felt like i was about to die. thought about quitting more than once but i gutted it out and finished. i was literally dripping sweat for an hour afterwards. so i damn sure broke my ass off to the extreme.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
40g cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
40g cup cream of rice
meal 5
2 cups egg whites
asparagus
meal 6
6oz turkey
3/4 cup jasmine rice
meal 7
8oz sirloin
6oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/delts/cardio/walk

45min stepmill lss

bent cable rear lat cross ss 10x10ss 15x10ss 20x10/4ss
cable side lat cross ss 10x10 ss15x10 ss20x10/4
machine press 100x8 120x8 140x8 160x8 180x8 190x8 190x6/2
reverse pec deck fly 45x10 60x10 75x10 90x10 105x10/3
seated db lat iso hold (5sec) 15x10/4
incline bb rear delt rows 80x10/4
cable upright rows 35x10 42.5x10 50x10 57.5x10
35min stepmill lss

done for the day. not a peep from training partner so back to solo again today. probably a good thing because i am ill tempered as hell and dont want to be messed with. trying to just put my head down get training in and get out. the cable work pumped up my rear and lat delt heads something nasty right out of the gate. i am finding these to be really effective and a good starting movement for me and a good primer for heavy presses. strength was pretty damn good today even with no energy at all and pump was excellent. when i rolled into the upright rows which i dont do a lot of, i was blown away at how heavy they felt haha. no really bad issues going on right now other than my legs calves and feet are beat all to hell.



meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
40g cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
40g cup cream of rice
meal 5
2 cups egg whites
asparagus
meal 6
6oz turkey
3/4 cup jasmine rice
meal 7
8oz sirloin
6oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/chest/cardio/walk

45min stepmill lss

cable cross high to low 15x10 20x10 25x10 30x10 35x10 40x10 45x10 50x10 (quick warmup sets)
ng machine press 100x8 120x8 140x8 160x8 180x8 200x8 220x8 140x22
incline pro grip fly 25x10 30x10 35x10 40x10/3
incline machine press 210x8 225x8 240x8 255x8x7x6x6
tut peck deck fly 60x10 60x8 60x6
hs decline press(5sec contract) 45x10/3ss
hs iso wide chest (5sec contract) ss45x10 ss70x10/2
35 min stepmill lss

done for the day. another solo day rolling into normal facility. straight sets where on the agenda and i actually surprised myself at how strong i actually was today. joints felt pretty good also but dragging a bit of ass and of course the dizzies are always rolling at this point. being super depleted out is a serious kick in the nuts when trying to go hard. on the flip side even being so down and out the pumps are still there even with little to no fuel in the tanks. so in a nutshell i would say beat up and ran down but still functioning and making progress.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
40g cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
40g cup cream of rice
meal 5
2 cups egg whites
asparagus
meal 6
6oz turkey
3/4 cup jasmine rice
meal 7
8oz sirloin
6oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/back/cardio/walk

45min stepmill lss

oa sup pull downs 35x10 42.5x10 50x10 60x10 70x8 80x8 90x8 50x15
meadows rows 25x8 50x8 75x8 100x8 125x8
tbar rows off floor 45x8 70x8 95x8 120x8 145x8 170x8 195x8 ds195x8ds 145x8ds 95x8ds
incline db seal rows 25x10 30x10 35x10 40x10 45x10 50x10
db pullovers 55x10 60x10 65x10 70x10
hs dante stretch pull downs 45x10 70x10 95x10 105x10
35 min stepmill lss

done for the day. training partner screwed me today and couldnt go on time so off to my normal packed ass gym for back. went in with a dragging ass but positive attitude haha. moved some pretty good weight around and opted for straight sets because of the crowd. pushed pretty hard, as hard as possible without passing out. carbs are being seriously depleted out so now i am at the point where i do get a tad bit light headed here and there so i have to be careful esp when bent over. got a great pump and figured i would be paying for it with cramps later on but didnt happen. legs are smoked from the additional 5mins of cardio and knee is a little ill tempered right now. doing the ice and voltaren to keep it in check for the time being. all in all a good session for the most part.



meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
40g cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
40g cup cream of rice
meal 5
2 cups egg whites
asparagus
meal 6
6oz turkey
3/4 cup jasmine rice
meal 7
8oz sirloin
6oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/legs/posing/legs/walk

45min stepmill lss

standing ol leg curls 10x10 20x10 30x10 40x8 50x8 ds60x8ds 40x9ds 30x10ds 20x12ds 10x15
belt squats 90x10 180x10 270x8 360x8 450x8

Giant Set 1
reverse bb lunges 115x10gs
leg extensions 140x10gs
goblet squat 100x10gs
belt squat 230x10gs
box squat 225x10gs
hack squat 270x10gs
walking lunges 30x30yards

Giant Set 2
goblet squats 100x10gs
leg extensions 160x10-9-8 down to 1
leg press high and wide 490x10gs
belt squat 230x10gs
leg press 490x10gs
leg extension 140x30gs
reverse bb lunges 95x10gs
leg extensions 140x10gs
seated leg curls 100x10-9- 8 down to 1
goblet squat 100x10gs
hacks 270x10gs
stand ol leg curls 20x10 squeeze
stand ol leg curls 20x10 pump
stand ol leg curls 10x10 tut

posing 10sec mand poses each 1 round
30min stepmill lss

done for the day. well i didnt think this one was going to be all that bad but man was i very mistaken. the lunges i had a hell of a time trying to control and was pretty much just dropping into the hole. those were a serious ass kicker. not to bad pushing through the movements though and i picked pretty good challenging weights. i was a little down on the heavy belt squats losing some weight there but i hadnt been on them in quite a while not to mention no need to hurt anything either. everything felt pretty damn good today and i lost my partner on the box squats and he was basically there for moral support from back pump. hell the box squats felt the best out of all the movements. smooth and good pop on those puppies. all in all a very very good day in the books but exhausted.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
40g cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
40g cup cream of rice
meal 5
2 cups egg whites
asparagus
meal 6
6oz turkey
3/4 cup jasmine rice
meal 7
8oz sirloin
6oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/therapy/delts/posing/cardio/walk

45min stepmill lss

hs shoulder press 90x10 140x10 180x10 230x10 270x8 320x8

Giant Set 1
machine lats 80x10-9-8 + x10p gs
bent db lats ds 35x10ds 25x10ds 15x10gs
seated db overhead db lats ds 20x10ds 15x10gs
db arnold press 20x15gs
seated db 2way fwd 15x10gs
seated db 2way bkwd 15x10gs
hs shoulder press 180x10

Giant Set 2
hs shoulder press 180x10gs
upright row 80x10gs
seated shoulder pin press 135x10gs
high incline db lats ds 30x10ds 25x10gs
med incline db lats ds 25x10ds 20x10gs
low incline db lats ds 25x10ds 15x10gs
standing db lats ds 30x10ds 25x10

Finisher
seated db lats ss/ds 25x10ss/ds 20x10ss/ds 15x10ss/ds
reverse peck deck fly ss/ds 100x10ds 90x10ds 90x10
reveres peck deck fly iso 90x10 (5sec holds)

10sec per mand poses
30 min stepmill lss

done for the day. sched was all out of wack today because of therapy appt. so it was balls to the wall running around for me pretty much all day. still got a damn solid training session in though but again strength was down just a little bit. not lost a lot but it is starting to come down some. not losing pump at all though and it is still pretty painful. body other than calves and hips wasnt to bad beat up with therapy today either so everything is still holding up pretty smooth. backside of the week and hoping to kill it and finish out strong. good day in the books


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
40g cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
40g cup cream of rice
meal 5
2 cups egg whites
asparagus
meal 6
6oz turkey
3/4 cup jasmine rice
meal 7
8oz sirloin
6oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/chest/posing/cardio/walk

45min stepmill lss

hs incline 45x10 70x10 90x10 115x10 135x8 160x8

Giant Set 1
decline db press 80x10gs
flat db fly 30x10gs
hs bench forced neg 90x10gs
incline db pro fly 30x10

Giant Set 2
incline db pro fly 30x10gs
flat db press 80x10gs
flat db fly 30x10gs
decline db pres 80x8gs
incline bb pause press 135x10

Giant Set 3
Cable fly high to low 25x10gs
flat db fly 30x10gs
incline bb press 135x10gs
decline db fly 30x10gs
hs flat press 90x10gs
incline bb press 135x10

Giant Set 4
incline db press tut 50x10gs
flat db fly 30x10gs
decline db pullover fly 15x10gs
incline bb press 135x10gs
cable fly high to low 25x10

hs bench press 70x30
10 sec per manditory pose
30 min stepmill lss

done for the day. back with partner again today. dragging a little bit but not to awful bad with a tad bit more drive and motivation. strength dropped off a tad little bit but not to bad. a few of the movements i hadnt hit in a little bit so i figured it would be down. pump was pretty damn good for the duration so everything is firing nice and smoothly. joints are also holding up pretty well. feet and ankles not so much from the cardio and calves are and stay destroyed. all part of the process. got therapy appt tomorrow to get everything lined up and cleaned up a bit. i may try to sneak one more in before my first show but i will have to talk it over with her to make sure it's a good idea. another successful day in the books


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
40g cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
40g cup cream of rice
meal 5
2 cups egg whites
asparagus
meal 6
6oz turkey
3/4 cup jasmine rice
meal 7
8oz sirloin
6oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/back/posing/cardio/walk

45min stepmill lss

mag wide grip pull downs 100x10 120x10 140x10 160x10 180x10 200x10 220x10 240x10
mag close ng low rows 140x10 180x10 200x10 220x10 240x10 260x10 170x10-9-8 down to 1
mag med sup grip low rows 160x10 180x10 200x10 220x10

Giant Set 1
close sup grip pull down (3sec contract) 120x10gs
sup grip bent row 135x10gs
incline db seal rows 40x10gs
close ng low row 200x10gs
t bar row 150x10gs
dead stop bent rows 135x10

Giant Set 2
t bar row ds 200x10ds 150x10ds 125x10ds 100x10ds 75x10ds 50x10ds 25x10ds/gs
dead stop bent rows 135x10gs
close ng low row 200x10gs
incline db seal rows 40x10gs
sup grip bent rows 135x10gs
mag wide grip pull downs 120x10gs
incline sup grip pull downs 65x10-9-8-7

Giant Set 3
db pull overs 60x10gs
hs iso pull down forced stretch 90x10gs
med pro grip pull downs 120x10gs
incline sup grip pull downs 65x10gs
incline pro grip pull downs 65x10gs
Med pro grip pull down pump 100x10gs
lean fwd low row 70x10gs
low row 160x10

posing rounds 10sec per pose 2 rounds
20 min stepmill lss

done for the day. i pose daily but now it is being added in to post training before cardio. so more work haha. got a damn good solid session in today and super strong and actually wasnt dragging ass at all. i actually trained with my normal training partner at his facility so that was an added boost and plus. everything felt really good and went smooth. got some supp and diet changes going on this week and it will be noted. the heat is getting turned up now, so the grind will be even more of a grind.

Supp Changes

test c 150 eod
test p 150 eod
tren a 125 eod
mast p 150 eod
winn 50 ed
nolva 20 ed
aroma 25 eod
provi 60 ed
clen 40 ed
gh 6iu post
t3 50 ed
np thyroid 30 ed


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
40g cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
40g cup cream of rice
meal 5
2 cups egg whites
asparagus
meal 6
6oz turkey
3/4 cup jasmine rice
meal 7
8oz sirloin
6oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/legs/cardio/walk

45min stepmill lss

lying leg curls 40x20 60x20 80x15 100x8 120x8 140x8 ds160x8ds 120x8ds 90x8x10p x10sec iso
abductors ss 80x10ss 90x10ss 100x10ss 110x10ss 120x10ss 130x10ss 140x10ss
adductors ss ss100x10 ss120x10 ss140x10 ss160x10 ss180x10 ss190x10/2
reverse hacks 90x10 180x10 270x8 360x8 450x8 540x8 ds360x5ds 270x10ds 180x15ds 90x20
leg press 600x30 690x20 780x15
sissy squats ss x10/4ss
leg extensions ss ss160x10 ss175x10 ss190x10/2
low box squats 135x10 185x10 225x10

20min stepmill lss

done for the day. damn good strong day but no giant sets on the lineup for the day. strength and pump were excellent but again moving pretty slow and nasty but still pushing hard. was really surprised that nothing dropped off today and how heavy i was actually able to get. did end up pulling up short on the box squats because knees were starting to get a little tired and aggervated so i didnt push the issue. not so much hurting as much as they were letting me know it was time to shut it down and not continue to load them up. i did go to the super low box which is quite a bit under para and damn near ass to grass with them. speed was also down a little bit with the 225 so i knew it was time to hang it up for the day. good thing is even though dragging ass and feeling shitty i really didnt feel beat up at all even leaving on rubber legs. good stuff and looking to finish up the weak strong.


meal 1
2 whole eggs
4oz sirloin
3/4 cup jasmine rice
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
40g cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
40g cup cream of rice
meal 5
2 cups egg whites
asparagus
meal 6
6oz turkey
3/4 cup jasmine rice
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/delts/cardio/walk

45min stepmill lss

bent over cable cross lats ss 10x10ss 15x10ss 20x10ss 25x10ss 20x10/2ss
cable cross lats ss ss10x10 ss15x10 ss20x10 ss25x10 ss20x10/2
machine press 100x8 120x8 140x8 160x8 180x8 190x8/3
reveres pec deck fly 30x15 45x15 60x15 75x15 90x15 105x10 120x10
db 2 ways fwd ss 10x10ss 15x10/3ss
db 2 ways reverse ss 10x10 ss15x10/3
incline dante rear delt row 60x10 80x10 90x10/3
hs shoulder press as 25x5as 50x5as 75x5as 100x5
hs shoulder press ds 100x5ds 75x10ds 50x15ds 25x20 (much lighter than i was thinking)

20min stepmill lss

done for the day. dragging ass as the theme of mid week till the end of the week for me. had the plus up of carbs yesterday and it worked really well for the pumps but not so much for energy and damn drive. i am grinding that shit out as hard and as fast as i can and it is all pure will. now with that said about energy and drive my strength is still solid as are my joints. pumps after two sets in were brutal painful so insulin sensitivity is outstanding. last bloods showed it was solid but i feel like it has gotten even better. pretty damn good session considering it was a grinder though. new supplement plus ups and additions as well as a little diet change.

supps
150 test c eod
150 test p eod
125 tren a eod
150 mast p eod
50mg win ed
25mcg t3 50mcg eod
30 mg np thyroid
6iu gh


meal 1
2 whole eggs
4oz sirloin
3/4 cup jasmine rice
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
40g cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
40g cup cream of rice
meal 5
2 cups egg whites
asparagus
meal 6
6oz turkey
3/4 cup jasmine rice
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/chest/cardio/walk

45min stepmill lss

cable crossovers(tut) 15x10 20x10 25x10 30x10 35x10 40x10 45x10 50x10
flat db fly ss (tut) 25x10ss 30x10ss 35x10ss 40x10ss 45x10ss
hs flat press ss 45x10 ss70x10 ss90x10 ss115x10/2
hs flat press ds 135x10ds 90x12ds 45x21
machine incline press 205x8 225x8 240x8 255x8 255x7 255x6
incline db pro fly ss 20x10ss 25x10ss 30x10ss 35x10ss
ng machine press ss 100x10 ss120x10 ss140x10 ss160x10
machine fly tut 60x10 60x8 60x7 60x6

Giant Set
hs incline press 45x20
hs iso wide chest 45x20
hs decline 45x20
ng machine press 80x10
machine incline press 135x10

20 min stepmill lss

done for the day. strong solid day but did drop a few reps off. alittle busier than usual at the time that i went in so i wasnt able to do the round of giant sets i wanted to get in. still hit a lot of good angles and volume though. got one hell of a great pump going and joints felt really good. starting off with the tut cable cross to warmup and load the chest up with blood has been a great addition even though i have the movement. it seems to prime heavy presses really well and everything feels and fires much smoother. did get a plus up of carbs added in today to see how i fill out over night. good day in the books but the next 2-3 days are the backside of the week that are super rough grinders.


meal 1
2 whole eggs
4oz sirloin
1/4 cup cor
2 kodiak power waffles
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
40g cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
40g cup cream of rice
meal 5
2 cups egg whites
asparagus
1/2 avocado
meal 6
6oz turkey
3/4 cup jasmine rice
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/back/cardio/walk

45 min stepmill lss

oa sup grip pulldowns 42.5x10 50x10 60x10 70x10 80x8 90x8 42.5x10(5sec contract) pr on these today
meadows rows 25x10 50x10 75x10 100x10 125x10
close ng low row 140x10 180x10 200x10 220x10 240x10 260x10 160x10-9-8-7

Giant Set 1
sup grip pull downs(3sec contract) 140x10gs
hs iso row ng 135x10gs
t bar row 90x10gs
hs shrugs 90x10gs
machine pull overs 135x10gs
pro grip machine rows 150x10gs
trac machine ng pull downs 100x10gs
trac machine pg pull downs 100x10

hs dante stretch pull downs 45x8 70x8 95x8 105x8
20 min stepmill lss

done for the day. not exactly what i had programmed in but still got a pretty good session in. i am seriously blown away at how my strength is still holding and improving. i hit a pr on the one arm sup pulldowns and i havent done them in a while. the reps were not sloppy or loose either. hell that was better than what i have hit in previous off seasons. strength did waiver a little bit into grinders on the low rows but i didnt do it second today either. hell of a good pump and everything felt pretty damn good. still dragging ass a bit but cant shake a stick at how well everything is going. hell of a good day though.


meal 1
2 whole eggs
4oz sirloin
1/4 cup cor
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
40g cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
40g cup cream of rice
meal 5
2 cups egg whites
asparagus
1/2 avocado
meal 6
6oz turkey
3/4 cup jasmine rice
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/legs/cardio/walk

45min stepmill lss

hs seated leg curls 25x20 45x20 70x10 90x10/4 45x31
abductors ss 80x10ss 90x10ss 100x10ss 110x10ss 120x10ss
adductors ss 85x10 100x10 115x10 130x10 145x10
leg extensions 85x20 100x20 115x20 130x10 145x10 160x10 175x10 190x10 205x10 220x10 115x37
reverse hacks 90x8 180x8 270x8 360x8 450x8 ds350x5ds 270x5ds 180x5ds 90x15
Giant Set 1
leg press 200x10gs
sissy squat x10gs
vertical leg press 180x10gs
sissy squats x10

Giant Set 2
sissy squat x10gs
vertical leg press 270x10gs
leg press 300x10gs
sissy squats x10

Giant Set 3
vertical leg press 360x10gs
sissy squats x10gs
leg press 400x10gs
sissy squats x10

leg press 600x30 690x20 780x15
low box squats 135x10 185x10 225x10 275x10

20 min stepmill lss

done for the day. another grinder and packed. was supposed to train with my training partner but he fucked me so not only did i have to go to the crowded gym but i was also late and running behind getting in. if i would have left on time i could have nailed everything in the lineup like i planned to. ended up going heavier and hitting back off sets for intensity and then rolling into a leg press focused giant set rounds. lower back is a tad bit beat up so i had to shut the reverse hack and box squats off a little early just for protection and caution. still got a pretty damn good session in overall and happy with the day and weeks progress.


meal 1
2 whole eggs
4oz sirloin
1/4 cup cor
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
40g cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
40g cup cream of rice
meal 5
2 cups egg whites
asparagus
1/2 avocado
meal 6
6oz turkey
3/4 cup jasmine rice
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

Weds

cardio/delts/cardio/walk

45min stepmill lss

machine shoulder press 100x10 120x10 140x10 160x10 180x10 190x8/4
reverse pec deck fly 45x20 60x15 75x15 90x10 105x10 120x10
db lats 15x10 20x10 25x10 30x10 35x10 40x10 45x10
sm shoulder press as 25x5as 50x5as 75x5as 100x5as 125x5as 150x5
sm shoulder press ds 150x5ds 125x5ds 100x5ds 75x5ds 50x8tut
machine lats 40x10 50x10 60x10 70x10 80x10 90x10

20 min stepmill lss

done for the day. super hard grind again today. i am not mentally tracking on how this is working. strength is still holding solid and even went up a little on chest and isnt failing off but man i feel like crap. slow moving dragging absolute ass but not fading at all. i was going to do some tri sets and giant sets but the gym was packed full of teenagers since school is out and i wasnt about to lose my temper. so i just trucked along with a little faster pace for intensity. looking better day by day and on track for sure but damn if it isnt hitting me fast this go round and i am not even pushing hard. i need to note that i still have a cheat meal in on my diet on sat or sunday and have had it in for the duration of my prep. also forget to put my insulin sensitivity walk in before my last meal on some of my logs. it usually ends up being about a mile and a half sometimes a little more. last labs even with high dose gh my fasted glucose dropped almost 20 points.


meal 1
2 whole eggs
4oz sirloin
1/4 cup cor
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
40g cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
40g cup cream of rice
meal 5
2 cups egg whites
asparagus
1/2 avocado
meal 6
6oz turkey
3/4 cup jasmine rice
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms