Follow Along G's Run to the NA's

[guns01]

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

Tuesday

cardio/chest/walk

45min stepmill lss

cable cross (tut w/stretch) 13x10 20x10 25x10 30x10 35x10 40x10 45x10
machine incline press 150x10 180x10 210x10 225x10 240x10 255x10 ds255x10ds 210x8ds 180x8ds 150x8ds 135x10
ng machine press 100x8 120x8 140x8 160x8 180x8 ds200x8ds 170x8ds 140x8 110x8ds 90x10
peck deck fly (tut) 75x8 75x7 75x6 75x4 105x10(pump)
hs flat press(power into slow neg) 45x8 70x8 90x8 115x8 135x8
hs decline 45x41 (pump)
hs iso wide chest 45x37 (pump)

done for the day. happy with strength and pump def not happy with the day. military members had the day off so the gym was beyond slammed. so i wasnt able to touch a single free weight nor even hit a super set or any good intensity tech at all. huge pain in the ass and i even went in during off hours but didnt matter. joints felt really good though and still able to get an ok session in considering it wasnt what i had programmed. i will call it semi successful. had bloods drawn this am so test is back in today.


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

Sunday

back

mag wide grip pulldowns 100x10 120x10 140x10 160x10 180x10 200x10 220x10 240x10 (cant get passed 240 with good form)
mag ng low rows 140x10 180x10 200x10 220x10 240x10 260x10 200x10-9-8-down to 1
med sup grip low rows 160x10 180x10 200x10 220x10

Giant Set 1
med sup grip pull down(3sec contract) 120x10gs
sup grip bent row 135x10gs
incline db seal row 45x10gs
ng low row 180x10gs
t bar row 150x10gs
dead stop bent rows 135x10

Giant Set 2
t bar row drop set 200x10ds 150x10ds 100x10ds 75x10ds 50x10ds 25x10 (pulled to many to quick)
dead stop bent row 135x10gs
ng low row 180x10gs
incline db seal row 45x10gs
sup grip bent row 135x10gs
mag wide grip pull down 140x10gs
incline sup grip pull downs 65x10-9-8-down to 1

Giant Set 3
db pullovers 60x10gs
hs iso pull down forced stretch 90x10gs
med ng pull down 140x10gs
incline sup grip pull down 65x10gs
inclien pg pull down 65x10gs
wide mag pull down 120x10gs(pump)
ng low row(lean fwd) 70x10gs
ng low row (heavy) 200x10

Giant Set 4
wide ng hs iso row 135x10gs
db pull overs 60x10gs
wide mag pull downs 140x10gs
med ng pull downs 100x10gs
ng pull down 120x10gs
cable pull overs 50x10gs
ng low row (3sec contract) 180x10

done for the day. funky week training setup rolling into this week. i have blood work on monday and since i am in prep i cant take days off from everything to clear out and get solid numbers. so to try to get a little break, i did back on sunday and will only do cardio work on monday. got a pretty damn good session in and the gym was empty. so not pressed for time and got a hell of a great pump going. everything felt great and went smoothly. saturady was also a cardio only day. have to note that i looked spot on for my saturday update. i am actually well ahead of sched but wont take the foot of the gas. crazy thing is i havent even started putting in any of the harsh nasty compounds just yet. so i was bone peeled last year and on track to top that off right now. feeling good and hoping maybe to be able to cruise into these shows.



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/walk

45min stepmill lss

Giant Set 1 (warmup first 4 rounds)
lying leg curls 40x10gs 50x10gs 60x10gs 70x10gs 80x10gs 90x10gs 100x10gs (3sec contract)
abductors gs 80x10gs 90x10gs 100x10gs 110x10gs 120x10gs 130x10gs 140x10gs (3sec contract)
adductors gs 100x10gs 120x10gs 140x10gs 160x10gs 180x10gs 190x10/2gs (3sec contract)
machine leg press tut gs 150x10gs 170x10gs 190x10gs 210x10gs 230x10gs 250x10gs 270x10gs (tut)
leg extensions gs 100x10gs 115x10gs 130x10gs 145x10gs 160x10gs 175x10gs 190x10gs (3sec contract)

Drop Set Round (not back to back)
lying leg curls ds 100x10ds 90x10ds 80x10ds 70x10ds 60x10ds 50x10ds 40x10
abductors ds 140x10ds 130x10ds 120x10ds 110x10ds 100x10ds 90x10ds 80x10
adductors ds 190x10ds 180x10ds 170x10ds 160x10ds 150x10ds 140x10ds 130x10ds 120x10
machine leg press ds 270x10ds 250x10ds 230x10ds 210x10ds 190x10ds 170x10ds 150x10

Giant Set 2
reverse hacks 90x10gs 180x10gs 270x10gs
vertical leg press gs 90x10gs 180x10gs 270x10gs
sissy squats gs x10/3gs
hacks gs 90x10gs 180x10gs 270x10gs
leg press(not my normal machine) tut 90x10gs 180x10gs 270x10

box squats(para depth) 135x10 185x10 225x10 275x10 315x10 (3sec negs pause and explode, working type 2 fiber and loading spine and hips)

done for the day. sick as shit and breathing fire from this stupid ass sinus infection. no rest or breaks while prepping, so just have to grit it down and give it all. partner had to work on his house so he was a no go as well, so this one was kind of on the fly based off of movements that i needed to hit. strength was pretty good but it could have been better. i was failing on some things a little earlier than usual so the second round of giant sets had to be cut short since i had no back up. everything did feel pretty good muscle and joint wise though and i got one hell of a nasty pump. a little bit of shaky legs but not bambie today. still pretty successful all things considered.


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/delts/walk

45min stepmill lss

hs shoulder press 90x10 135x10 180x10 225x10 270x10 315x10 360x5+5forced

Giant Set 1
machine lats 60x10-9-8 down to 1 then x10 pumping
bent db rear lats ds 30x10ds 25x10ds 20x10ds gs
seated overhead db lats 20x10gs/ss
db arnold press 20x12fail gs
seated db 2 ways fwd ss 20x10ss/gs
seated db 2 ways bk ss 20x10
shoulder press tut 90x10

Giant Set 2
shoulder press tut 90x10gs
upright rows wide 65x10gs
shoulder pin press 95x10gs (collar bone level)
high incline db lats ds 30x10ds 25x10ds/gs
mid incline db lats ds 25x10ds 20x10ds
incline rear db lats ds 25x10ds 20x10gs
standing db lats ds 25x10ds 20x10ds 15x10

Finishers
db lats ss 25x10ss 20x10ss 15x10ss
reverse peck deck ss ss120x10 ss100x10 ss80x10
reverse peck deck 5sec contract 90x10
close upright rows ds 80x10ds 60x10ds 40x10ds 20x10

done for the day. strong solid nasty shoulder session. horrific pump and the burn was brutal. moved some really good weight and again joints held up really really well. not losing any reps surprisingly and the tempo is excellent. it absolutely kills my training partner with my pace because i dont let him breath. i am literally setting everything up on the next round while he is doing the last one. so most of the time i pick the weight and we go with it. great to have him to push me and vice versa. i have a nasty sinus infection kicking now that is pretty hindering but once everything is warmed up and have a sweat going breathing isnt that bad but once cool it is horrible. couple changes yesterday. cardio moved up by 5 and pulled out one avocado out of the lineup. getting nastier by the day though and still barely suffering.


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/chest/walk

40 min stepmill lss

flat db fly 21s 15x10 20x10 25x10 30x10 35x10 40x10

Tri Set
incline bb press 135x10ts
flat db fly tut 35x10ts
hs flat press forced neg 45x10ts

Super Set 1
incline bb press tut 185x8ss
incline bb press power ss185x10

Super Set 2
incline bb press heavy 225x10ss
incline bb press tut ds 185x6ds 135x10(power)

Super Set 3
flat db fly tut 35x10ss
hs bench forced neg 185x10

Giant Set 1
decline db pullover fly 20x10gs
db flat fly 35x10gs
hs bench press tut 90x3ds 70x6
incline bb press 3sec pause 135x10gs
machine fly 90x6gs
hs incline 70x7gs
hs bench press 70x10gs
decline db press ds 65x8ds 45x11

Giant Set 2
kneeling cable cross 30x10gs
incline pin press dead stop 225x10gs
decline pullover fly 20x10gs
hs incline tut 90x6ds 70x5ds 45x12pump
decline fly 35x10gs
incline pin press 225x6+4 forced
flat fly 35x10 press x8
cable cross 20x10

done for the day. the nasty chest cold shit i have going on is kicking my ass cardio wise. cardio sucks but it is making it much worse but on a positive note it really isnt affecting my training weight wise. got a pretty good session in with no issues at all. elbows were good and no shoulder issues at all. actually moved some pretty good weight around as well considering the programming. i am pretty sure i actually added a couple of reps here and there before failing. got one hell of a nasty pump going as well. so i would call it a successful day.


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
1/2 avocado
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/back/walk

40 mins stepmill lss

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

Giant Set 1
close sup grip pull down 120x10gs
sup grip bent row 135x10gs
incline db seal row 45x10gs
close ng low row 180x10gs
t bar row 150x10gs
dead stop bent row 135x10

Giant Set 2
t bar row ds 200x10ds 150x10ds 125x10ds 100x10ds 75x10ds 50x10ds 25x10 gs
dead stop bent rows 135x10gs
close ng low rows 180x10gs
incline db seal row 45x10gs
sup grip bent row 135x10gs
wide grip pull downs 120x10gs
incline sup grip pull downs 65x10-9-8 down to 1

done for the day. laying off of abs for a few more days maybe a week. still strained and dont want to actually mess it up more or even create a hernia or make it worse if that's what it is. pretty strong day and a damn good pump. felt pretty damn good but got cut short. actually went in to train with my buddy and we were pushing but they delivered some of his new equipment during the second giant set. so i had to help unload and get it into the gym. so tech still doing work just not with what i was supposed to do. got a little bit of a cold bug going on also, which is a huge pain in my ass. all in all though a good session.


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
1/2 avocado
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/abs/legs/walk

35min stepmill lss

machine leg raise 20x20 30x20 40x20 50x20 (either popped a hernia here or strained the shit out of my groin area)
Tri Set Warm Up
leg extensions 70x20ts 85x20ts 100x20ts 115x20ts
abductors ts 90x20ts 100x20ts 110x20ts 120x20ts
adductors ts ts100x20 ts120x20 ts140x20 ts160x20

Giant Set 1
leg extensions (3sec contract) 145x10gs
db goblet squat heel elevated 80x10gs
sissy squat x10gs
hack 90x10gs
sissy squat x10gs
reverse hack 90x10

Giant Set 2
leg extensions(3sec contract) 160x10gs
goblet squat heel elevated 100x10gs
sissy squat x10gs
hacks 180x10gs
sissy squat x10gs
reverse hack x10

Giant Set 3
leg extensions(3sec contract) 175x10gs
goblet squats 120x10gs
sissy squat x10gs
hacks 270x10gs
sissy squat x10gs
reverse hacks 180x10gs
leg extension(heavy) 205x10gs
walking lunges x30yards

hack drop set of death 270x10ds 225x10ds 180x10ds 135x10ds 90x10ds 45x10
reverse hacks ds 270x10ds 180x10ds 90x10
leg press 600x30 690x20 780x15
low box squat(well below para) 135x10 185x10 225x10 275x10 (didnt push it)

done for the day. had one of the randoms hit me up to do legs today and of course he didnt make it. made it to the first drop set of hacks turned pale and green laid down on the floor and done. he did pull plates for me after puking a couple of times. lots and lots of pump here and actually moved some pretty good weight. very limited on movement choices again because of the number of people but still one hell of a session. added in lower box squats which i have been working on at the end of my session. good glute work nonetheless and getting the grove back with my hip and lower back. glutes were getting really tight and starting to hurt a bit so i shut it down at 275. still had some left in the tank and the speed was pretty good but again not worth getting hurt for during prep. great freaking workout though. big issue with the machine leg raise. it got a little aggervated yesterday but it got angry today. hopefully just strained a bit and not a hernia but it is down low where the groin inserts mainly and lower ab is a little tender. no bulging or brutal pain but it is damn sure sore and tight. i have been hammering the shit out of abs. so most likely it is over use and irritated. 2 more weeks and more therapy work. dont really want her up in my junk even though it's funny as all hell.


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
1/2 avocado
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/abs/delts/walk

40 min stepmill lss

cable crunches w/oblique twist 60x20/x20 70x20/x20/3 (the damn rope was killing my hands)
bent over cable cross lats ss 10x10ss 15x10ss 20x10ss 25x10ss 30x10/2ss
standing cable cross lats ss 10x10ss 15x10ss 20x10ss 25x10ss 30x10/2ss

Tri Set
machine lats 60x10ts 80x10ts 100x10ts
reverse pec deck fly ts 75x10ts 90x10ts 100x10ts
machine press ts 100x10 ts120x10 ts 140x10

Giant Set
sm shoulder press ds 150x5ds 125x5ds 100x5ds 75x5ds 50x8tut gs
incline rear db lats 30x10ds 25x10ds 20x10ds 15x10
over head db lats 10x10gs
machine lats gs 100x10gs
machine press gs 160x10gs
straight arm machine lats gs 30x10

sm shoulder press as 50x5as 75x5as 100x5as 125x5as 150x3
machine lats ds 100x10ds 80x10ds 70x10ds 60x10ds 50x10
reverse peck deck fly ds/ss 105x10ds 90x10ds 75x10ds 60x10ds
reverse peck deck iso hold ds/ss 75x30s ss60x30s ss45x30s 30x30s
machine leg raise 20x20 30x20 40x20 50x20

done for the day. another here there and all over the place training day making do with what i could get done in my normal gym. training partner has been out sick for the end of last week and all of this week and his facility is much less crowded and easy to do giant set work. either way adapt and over come is the idea. so mostly tri sets and super sets for the most part. still able to get some pretty damn good work in though and delts were blown up from start to finish. legs are a tad smoked from the bump of cardio but other than that joints and everything else feels pretty damn good. getting leaner by the day also but weight is dropping super slow. it will come down in range but conditioning should land nastier than ever if this is the tempo.


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
1/2 avocado
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/abs/chest/walk

machine leg raise 20x20 30x20 40x20 50x20
cable cross overs 25x10 35x10 45x10 55x8 50x10/2 (these were done tut with intense contraction trying to fire every fiber to lift the weight)
Tri Set
flat db fly(tut) ts 40x10ts
hs bench ts 90x10
hs incline (tut) 45x10

Giant Set 1
flat db fly (tut) 40x10gs
hs bench 70x10gs
hs incline (tut) 45x10gs
ng machine press 100x10gs

Giant Set 2
flat db fly (tut) 40x10gs
hs bench 90x10gs
hs incline (tut) 45x10gs
ng machine press 110x10

hs bench ds 135x8ds 90x10ds 45x18
flat db fly ds 40x10ds 35x10ds 30x10ds 20x10

Giant Set 3
hs incline (tut) 45x10
hs wide chest (tut) 70x10
hs decline (tut) 70x10
ng machine press 110x10

machine flys 90x8 90x7 90x6 these were also tut trying to flex every fiber up and move as slow as possible tacked on like 10 partials out of the bottom as well
ng machine press 100x39

done for the day. here there and all over the place today because back in my normal gym. seems to me like none of the mother fuckers in my town work ever. so adapt over come and hit different techniques and angles as best as possible. moved some ok weight around but damn if the pump wasnt one of the nastiest i have had in a long time. brutal painful pump kicking and it didnt let up at all. i would say a pretty damn good day and no joint issues going on at all.


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
1/2 avocado
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

sunday

abs/back/cardio

machine leg raise 20x20 30x20 40x20 50x20
mag wide grip pull downs 100x10 120x10 140x10 160x10 180x10 200x10 220x10 240x10
close ng low rows 100x10 120x10 140x10 160x10 180x10 200x10 220x10 240x10 160x10 160x10-9-8 down to 1
med sup grip low rows 140x10 160x10 180x10 200x10

Giant Set 1
sup grip pull downs gs 140x10gs
sup grip bent rows gs 135x10gs
hs dante rows gs 90x10gs
low row 180x10gs
t bar row 125x10gs
bent row deadstop 135x10gs
hs deads 90x10

Giant Set 2
t bar row ds 150x10ds 125x10ds 100x10ds 75x10ds 50x10ds 25x10
bent row deadstop 135x10gs
low row 180x10gs
hs dante rows 135x10gs
sup grip bent rows 135x10gs
trac machine face in pull downs 100x10gs
trac machine ng pull downs 100x10

Giant Set 3
hs deads 180x10gs
machine pull overs 135x10gs
hs shrugs 180x10gs
chest sup machine rows 150x10gs
trac machine face in pull downs 100x10gs
trac machine ng pull down 100x10
35 min stepmill lss

done for the day. wife has a doc appt out of town on monday so had to start training week a day early. also did so completely fasted first thing in the am since i had a big cheat meal the night prior. i also wanted to get in early to beat the crowd so i could do my giant sets. ass backwards workout with cardio being done post as well. great strong freaking session though with one hell of a nasty pump. moved some really good weight around and everything moved good and smoothly. was able to get everything in that i wanted to which is a plus in my normal gym. running training and cardio back to back was an extra special kick in the nuts though. solid day all together.


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
1/2 avocado
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

side note for monday. got back into town earlier than i actually expected and had a little water on the feet and stuff from traveling. so even though it wasnt on the lineup we added 35 mins of stairs on to the day. also an additional note that i forgot to add into last weeks additions. we are doing a mile to a mile and a half every night now before my last meal of the day. that is to boost insulin sensitivity a little bit and move around a little more before possibly adding in an additional cardio session daily. hopefully we dont get to that point this year.

[guns01]

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

yesterday

cardio/abs/legs

35min stepmill lss

standing cable crunches 85x20/4
leg extensions ss 70x20ss 85x20ss 100x20ss 115x20ss 130x20ss 145x10ss 160x10ss 175x10ss 190x10ss ds205x10ds 190x10ds 175x10ds 160x10ds 145x10ds 130x10ds 115x10ds 100x10ds 85x10ds 70x10ds 55x10
lying leg curls ss ss50x20 ss60x20 ss70x20 ss80x20 ss90x20 ss100x10/4 ds100x10ds 90x10ds 80x10ds 70x10ds 60x10ds 50x10ds 40x10
adductors ss 100x20 110x20 120x20 140x20 160x20 180x20 190x10/5ss
abductors ss ss80x10 ss100x10 ss120x10 ss140x10 ss160x10
Tri Set
hacks ts 90x10ts 180x10ts 270x10ts
sissy squats ts x10/3ts
reverse hacks ts 90x10ts 180x10ts 270x10ts
sissy squats ts x10/2 x9 failed

leg press 600x30 690x20 780x15
box squats Slightly below para 135x10 185x10 225x10 275x10 315x10

done for the day. partner is sick so no more training with him at his facility this week. so went into a shit housed packed gym again today so my giant set programming i knew was completely out the window. so like yesterday i opted to use super sets and some other stuff for intensity and different ranges of motion. i didnt note it above but on the working sets of extensions they were hard 3 sec contractions and the leg curls were super slow negs. i had in mind what i was going to do to crank it up programming wise but low and behold every thing i wanted to use someone was on it. so above is what i ended up with. i was going to do a bunch of tri sets and get nasty but made do. still a hell of a nasty brutal session and since i was solo the tempo and pace was brutal. only taking 30-45sec breaks between sets even on the squats. leg press was only as long as it took me to load plates. so i literally kicked my own ass. all in all even being irritated it ended up being a great session.

some minor diet adjustments yesterday

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
1/2 avocado
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/abs/delts

35min stepmill lss

machine leg raise 20x20 30x20 40x20/2
standing cable crunches 85x20/4
machine press ss 100x10 120x10 140x10 160x10 180x10 ss 190x9ss 190x8ss 190x6ss 190x6ss ds 170x8ds 150x7ds 130x8ds 110x10ds 90x10
reverse pec deck fly ss75x10 ss90x10 ss105x10 ss120x10 ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10ds 45x10ds 30x10
machine lats 10x10 15x10 30x10 35x10 40x10 45x10 50x10 ds60x10ds 50x10ds 40x10ds 30x10ds 15x10
incline db lats (vary height 1 notch every 2 drops down to rear) 30x10ds 25x10ds level drop 20x10ds 15x10ds level drop 20x10ds 15x10
sm shoulder press ds 150x5ds 125x5ds 100x5ds 75x5ds 50x6tut
bb rear delt rows ds 80x10ds 60x10ds 40x10ds 20x10
reverse peck deck fly (iso hold) 105x30sec ish

done for the day. partner is sick so had to go to my normal gym. did take my son because he was out of school for a doc appt so i thought eh maybe i can get giant sets in since i had help. no fucking bueno on that one because it was shit house slammed. adapt and overcome and try to keep the same style with a different intensity tempo. not sure it is as effective but still brutal nonetheless. strength was a tad bit off today and failed quite a bit and early, so may be a little tad on the depleted side. joints held up pretty good and no actual bad issues at all going on. i did have therapy work done in the am after cardio. not much that is to awful bad bound up as usual. mid back spine area where the lats insert is still locked up but getting better each session and ham glute as always. everything else was actually sound and not to bad. all in all a pretty good day and session.
on a side note just for my own observation. i started on monday setting an alarm for 330 to get up and take one of my thyroid meds on an empty stomach. i tried taking it last year and then having coffee 30 mins after and it made me super jittery and my heart race. also spiked my heart rate about 10 points during training and cardio. trying this approach this go round to see if it helps and it has so far. i was taking it with meal 1 but had the idea to test this out to get the max effect out of it.
\

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
1/4 cup black beans
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
80g cup cream of rice
meal 5
2 cups egg whites
asparagus
1/4 cup black beans
1/2 avocado
meal 6
6oz turkey
3/4 cup jasmine rice
1/4 cup black beans
1/2 avocado
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

Tuesday

cardio/chest

35min stepmill lss

cable cross overs 20x10 25x10 30x10 35x10
Super set 1
cable cross 35x10ss
incline bb press ss 135x10
Super Set 2
flat db fly tut 35x10ss
bench press forced neg ss95x10
Super Set 3
Incline bb press tut 185x8ss
incline bb press power ss185x10
Super Set 4
incline bb press 225x10ss
incline bb press negs ss225x7ds 185x6ds 135x10(pump)
Super Set 5
flat db fly tut 35x10ss
bench press forced neg 95x8

Giant Set 1
decline db pullover fly 10x10gs
db flat fly 35x10gs
hs bench tut 90x10gs
incline bb 3sec pause slow tempo 135x8gs
machine fly tut 100x10gs
hs incline 70x8gs
hs chest press 70x8gs
decline press ds 65x10ds 45x15

Giant Set 2
kneeling cable cross 35x10gs
incline pin press tut dead stop 185x10gs
decline pullover fly 20x10gs
hs incline tut 70x8ds 45x10(pump)gs
decline db fly 35x10gs
incline pin press dead stop 185x10

done for the day. hell of a nasty silly workout today. lots of different but similar movements and a hell of a lot of volume. good some ok strength going on but the tut stuff tapped the tank really quickly and i was failing pretty quick. i did squeak out a few additional forced reps with partner but i dont count those. def hit the wall pretty damn quick though. everything held up surprisingly well and no bad issues at all. solid day in the books


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
1/4 cup black beans
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
80g cup cream of rice
meal 5
2 cups egg whites
asparagus
1/4 cup black beans
1/2 avocado
meal 6
6oz turkey
3/4 cup jasmine rice
1/4 cup black beans
1/2 avocado
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/abs/back

35min stepmill lss

standing cable crunch w/vac 85x20/4
mag wide grip pull downs 100x10 120x10 140x10 160x10 180x10 200x10 220x10 240x10
mag ng low rows 100x10 120x10 140x10 160x10 180x10 200x10 220x10 240x10 260x10 170x10-9-8-7 down to 1 per rep
mag med sg low rows 120x10 160x10 180x10 200x10

Giant Set 1
wide ng hs iso row 135x10gs
db pullover 60x10gs
hs forced stretch pull down 90x10gs
incline pg pull down 65x10gs
incline ng pull downs 65x10gs
mag wide grip pull down 120x20

Giant Set 2
wide ng iso row 135x10gs
db pull overs 65x10gs
sup grip bent rows 135x10gs
incline sup grip pull down 65x10gs
incline pg pull down 65x10gs
bent row dead stop 135x10

Giant Set 3
sup grip bent row 135x10gs
incline db seal row 45x10gs
wide ng iso row 135x10gs
db pullovers 65x10gs
incline sup grip pull downs 65x10gs
incline pro grip pull downs 65x10

done for the day. running way behind today but hell of a strong session. everything felt good and strong and pump cranked up right out of the gate. my buddies gym was a little bit more crowded than usual so i had to move some stuff around and adapt a little bit. still hit all the different movements and combos needed just not so much in the order that i wanted. all in all a really good session overall. did run out of time for lower back work that i needed to do. will most likely add it in on friday or over the weekend when i just do abs and cardio on one of those days.


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
1/4 cup black beans
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
80g cup cream of rice
meal 5
2 cups egg whites
asparagus
1/4 cup black beans
1/2 avocado
meal 6
6oz turkey
3/4 cup jasmine rice
1/4 cup black beans
1/2 avocado
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

abs/legs

standing cable crunches 70x20 85x20/3
lying db leg curls 35x12 45x12 55x12 65x12 rp75x10x5x3(10sec iso)
leg press (3sec neg deadstop2sec) 200x8 400x8 600x8 690x8 780x8 870x8 960x8 ds(no pause)960x10ds 870x10ds 780x10ds 690x10ds 600x10ds 400x10ds 200x40
box squat 135x10 185x10 225x10 275x10 315x10/2
hack squat ds of death 90x4 ds450x5ds 405x6ds 360x7ds 315x8ds 270x9ds 225x10ds 180x11ds 135x12ds 90x14ds

done for the day. ran out of time on this session but still a pretty good one. trained with my buddy at his facility so idk if strength was down or just from a different machine on the presses. leg curls are up and box squats were also good to go. did squat in the monolift so no walking out which was a huge plus getting set up and not risking hip or lower back. cardio is hell of a good right now because heart rate only got into the 150s during drop sets and that's not bad at all. trade off is not as many cals being burned. no back or knee issues at all and a pretty damn good one all in all.


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
1/4 cup black beans
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
80g cup cream of rice
meal 5
2 cups egg whites
asparagus
1/4 cup black beans
1/2 avocado
meal 6
6oz turkey
3/4 cup jasmine rice
1/4 cup black beans
1/2 avocado
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms