Follow Along G's Run to the NA's

[guns01]

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

yesterday

cardio/abs/legs

35min step mill am fasted

ab wheel x10/4
leg extensions 90x20/2
Tri set warmup
leg extension 90x10ts
hacks ts 90x10
squats ts 135x10
Giant Set 1
leg extension 180x10gs 3sec hold
hack 180x10gs
squat 225x10gs
leg extension 180x10gs
squat 225x10
Ascending to descending set leg press
leg press 450x3as 540x3as 630x3as 720x3as 810x3ds 720x3ds 630x3ds 540x3ds 450x10
Giant Set 2
hack 270x10gs
squat 315x10gs
leg extension 135x10 3sec hold
leg press 450x10
leg press 270x10 super slow tut long painful reps
Heavy Hack drop
hacks 540x2ds 450x2ds 360x2ds 270x2ds 180x3(super slow nasty) 90x3(super slow nasty)
Giant Set 3
leg extensions 180x10gs
seated leg curls 120x10-9-8-7 each rep down 1 sec
standing ol leg curls gs 25x10
stiff leg dead gs 135x10
seated leg curls pump 120x10
standing ol leg curls 25x10

done for the day. pretty good strength wise today. a little bit stuff and tight going in but once warmed up, i had zero issues. was able to get surprisingly heavy with only enough time to move to the next movement for rest. so it was a serious kick in the nuts. the pump was brutal and legs were buckling at the end. all in all a great session.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
3/4 cup oats
meal 2
8oz turkey
3/4 cup jasmine rice
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
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
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

[Pushtoday]

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

How long will you keep with the giant sets? Is it programmed in, or just til you feel it’s time to change?


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[guns01]

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

How long will you keep with the giant sets? Is it programmed in, or just til you feel it’s time to change?


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programmed for another 2 weeks. then back to other crazy stuff

[guns01]

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

today

cardio/chest

35min stepmill am fasted

incline db press 25x15 40x15 55x15 70x10 85x10 100x10 100x9 100x8
Giant set 1
decline db press 55x10gs
flat db fly 25x10gs
hs bench press forced neg 45x10gs
incline pro fly 30x10
Giant Set 2
incline db fly 30x10gs
hs bench press 90x10gs
flat db fly 25x10gs
decline db press 65x10gs (last 4 forced reps)
incline bb pause press 135x10
Giant Set 3
cable fly high 25x10gs
flat fly 25x10gs
incline bb press 135x10gs
decline db fly 25x10gs
flat db press 65x10gs (last 5 forced)
incline bb press 135x10
Giant Set 4
incline bb press (TUT super slow) 95x9gs
flat db fly 25x10gs
decline db pullover fly 15x10gs
incline bb press 135x10gs
cable fly high 25x10
incline bb press 115x10

done for the day. sway on the strength ability today. def had some serious petering off points for the duration of the giant sets. i would be rolling along nicely rep go up perfect and then the next would be a big ass no go. crazy it would go pretty much to absolute nothing. so i opted in for some forced reps to finish out some of my sets. the pump was insane today. so i dont think low glycogen is the issue going in but i may be emptying out the tank pretty quickly. was supposed to do a blood drain today per my new docs orders but the doc at the place he ref me to said no and ran a bunch of other tests on me instead. she said if it isnt a bone marrow issue then doing a drain would be pointless. her option to me was to not use test at all anymore and hope that my sleep apnea didnt keep them high as well. she talked to me like i was stupid haha. idk if i want my doc to tear her to pieces or just send me somewhere else. funny thing is when she showed me my bloods on the paper he had written on it that i needed it due to it being elevated from hrt and she didnt want me to see it. dumb ass i already went over everything with my doctor when we came up with the plan. i absolutely hate doctors. glad i found this new one but damn if he is going to have a hell of a time to take care of me with all the other morons running around.


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
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
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
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

[BABY1]

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

Guns, you are more knowledgeable from experience alone! These docs have nothing on you

[guns01]

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

yesterday

cardio/abs/back

35 min stepmill am fasted

standing cable crunch w/vac 55x15 70x15/3
wide grip pull downs 85x10 100x10 120x10 140x10 160x10 180x10 200x10
low row 100x10 120x10 140x10 160x10 180x10 200x10 170x10-9-8-7 down to zero
Giant Set 1
sup grip pull downs 80x10gs
sup grip bent row 185x10gs
incline db seal row 50x10gs
low row 170x10gs
tbar row 100x10gs
dead stop bb row 185x10gs
tbar row ds 175x5ds 125x5ds 150x5ds 100x5ds 75x5ds 50x5ds 25x5
Giant Set 2
tbar row gs 200x10gs
dead stop bent row 185x10gs
low row 170x10gs
incline db seal row 50x10gs
sup grip bent row 185x10gs
close ng pulldowns 120x10gs
incline sup grip pull downs 80x10-9-8 down to 1 holds
Giant Set 3
db pullovers 60x10gs
hs iso pulldown forced stretch 90x10gs
close ng pull down 120x10gs
incline sup grip pull down 80x10gs
incline pro grip pull down 80x10gs
low row 70x10gs (leaning way forward to chest)
low row 170x10gs
Giant Set 4
hs iso row 180x10gs
db pullover 60x10gs
incline pro grip pull downs 80x10gs
wide grip pulldowns squeeze 100x10gs
ng pull downs 100x10gs
db pullover 60x10gs
low row 3sec contract 170x10

done for the day. feeling way way off today and not right. still got in a pretty good and pretty heavy session. pump and energy were really good. low back always takes a beating on the pullovers from arching the incline pulls do the samething. same spot right in the tail bone top of the butt checks spot. it needs to be worked on badly. so workout was great but heart was racing a little bit more than usual. got home had my post workout meal with my supps. had to hit the bathroom and just wasnt feeling right. heart was still racing and pounding with tightness in my chest. should back up and say that when the doc raised my np thyroid i have been feeling some tightness and pressure, so i pulled it out and it subsided a little bit but it didnt get all the way good. yesterday when i started feeling off and was sitting still in my chair my hear rate was in the 120s and i could feel it bad. so i drove my big happy ass to the er thinking great i may be having a heart attack or something bad. spent about 6 hours up in there(hopefully didnt get the rona) had chest x rays and ct scans with contrast tons of blood work ekgs. i am assuming the whole 9 yards. doc comes in and says all my cardiac enzymes ekg and stuff are good and i wasnt having a heart attack and from what she could tell i was good but needed to follow up with my doc and get a stress test done asap. so two bad doc visits in two days, so i am on a roll. idk, maybe i was freaking myself out a little bit because of the tightness which she said could be coming from the thyroid stuff but no clue on what is or was causing it. funny thing is they come in and where getting ready to load me up on morphine and i was like wtf is that for. she says for your pain. i said no not unless it is 100% necessary because it will take your whole crew to carry me out of here if you put me on that strong of a pain med. so a little rough day yesterday but right now i am healthy haha and yes i did get up and do fasted am cardio hard this am and i will be training today as well


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
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
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
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

[guns01]

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

yesterday

cardio/shoulders

35min stepmill am fasted

db lats 10x10 15x10 20x10 25x10 30x10 35x10 40x10 45x10
sm shoulder press 50x10 100x10 120x10
hs shoulder press 90x10 115x10 135x10(couple forced)
Giant Set 1
bent over cable lat cross 15x10gs
stand cable lat cross 15x10gs
machine lats 60x10gs
hs shoulder press facing in 180x10gs
hs shoulder press normal 180x10gs
seat db lats ds 30x10ds 20x10ds 15x10gs
incline db rear lats ds 30x10ds 20x10ds 15x10gs
wide grip upright row 75x10gs
cg upright row 75x10gs
hs shoulder press ds 180x10ds 135x10ds 90x10
Giant Set Round 2
hs shoulder press 180x10gs
stand db rear lats 30x10gs
incline db lats 25x10gs
sup grip bb incline front raise 30x10gs
pro grip bb incline front raise 30x10gs
db front raise 20x10gs
db lat 20x10gs
hs shoulder press 180x10gs
cg upright row 75x10gs
wide grip upright row 75x10gs
incline rear lats ds 30x10ds 20x10ds 15x10gs
seat db lat ds 25x10ds 20x10ds 15x10gs
hs shoulder press facing in 140x10gs
hs shoulder press normal 140x10gs
machine lats forced negs 60x10

done for the day. buddy was late today so time line was super crunched. not that it really matters but the heavy work was moved a little faster than i would have liked so strength on that was down a bit. obviously the tempo on this stuff is back to back with only enough time to move to the next movement for rest. so it is pretty grueling to say the least on top of being super rushed. not bad on strength and the pump was brutal as usual. all in all a really good session with no issues at all. spoke with my primary care doc that handles my trt and keeping me healthy in these blast periods. he was happy with how all my labs looked and says i should be good to go. he pulled my thyroid np(which i had already stopped) and put me in for a stress test and cardiology just to check everything out to be safe. so we shall see how that goes. bloods were actually better now than they were a few months back.


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
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
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
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

[Pushtoday]

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

So one good doc visit at least...[emoji41]


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[guns01]

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

So one good doc visit at least...[emoji41]


Sent from my iPhone using Tapatalk

yeah no kidding. def reassuring coming from him considering he knows what i do and the risks involved. he tells me that is his entire purpose is to keep me as healthy and safe as possible while i do what i do both on hrt and running hard as well. love the dude, he is awesome to have as a doc for sure

[Pushtoday]

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

yeah no kidding. def reassuring coming from him considering he knows what i do and the risks involved. he tells me that is his entire purpose is to keep me as healthy and safe as possible while i do what i do both on hrt and running hard as well. love the dude, he is awesome to have as a doc for sure

That’s amazing. Be nice to find one for myself. I’m always concerned about the insurance companies knowing too much.


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[Dzone]

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

yeah no kidding. def reassuring coming from him considering he knows what i do and the risks involved. he tells me that is his entire purpose is to keep me as healthy and safe as possible while i do what i do both on hrt and running hard as well. love the dude, he is awesome to have as a doc for sure

Man, for sure. Fortunate to have that doc. Going to try and find someone like that around here if possible. Heard of a female doc who is 2 hours away but she is known for working with this stuff and might look into that. It would be worth the drive. I have to fly by the seat of my pants on everything. I try to get blood work every couple years but thats it.

[guns01]

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

That’s amazing. Be nice to find one for myself. I’m always concerned about the insurance companies knowing too much.

i have had two in my career that i could talk to. the first one, he straight up came out and said to me listen i know what your doing and you are all about. so keep me in the loop and i will take care of you. i wont judge you or get you in trouble with your insurance. i wont even put it into your chart. this doc now is one that is all about hrt and hormone optimization and is actually in my gym owner buddies family. he is the one who told me to get up with him and tell him everything and he would take over all my stuff no questions asked. even knowing that when i went in i asked him straight up, look i dont want my insurance to know about my blasting and i dont want it in my records. he says bro, i am here to take care of you and i work for you. he said as long as you know the risks at your age and dont expect me to get you excessive amounts of aas, then i am on board. he has offered to take care of me with peptides and pretty much all aspects of hormone stuff. i guess the best way to find one is to ask around the guys in your area that are on hrt and stuff and see how their docs are. the best ones to ask are the ones that are surpressed due to aas use and not because they are naturally in a def.


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Man, for sure. Fortunate to have that doc. Going to try and find someone like that around here if possible. Heard of a female doc who is 2 hours away but she is known for working with this stuff and might look into that. It would be worth the drive. I have to fly by the seat of my pants on everything. I try to get blood work every couple years but thats it.

i drive 2 and half hours to see this doc. he does telehealth with me and i drive down every quarter to see him in person. so i say it's worth it. since my first doc sold his practices and went back to the hospital after bummer care kicked in. i had done the same thing myself. now that i am in my 40s i need that extra set of eyes and care so i can continue to go as long as i can. the va handling my hrt is and was also a huge pain in the ass. this doc will let my test levels get closer to 1k without taking me off of trt. the only difference is i have to pay for my script out of pocket. again he is about optimizing and not treating the numbers on the paper

[guns01]

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

yesterday

cardio/abs/legs

35min stepmill am fasted

ab wheel x15/4
seated leg curls ss 100x10ss 110x10ss 120x10ss 130x10ss 140x10ss
adductors ss 100x10 ss120x10 ss140x10 ss160x10 ss170x10
Warm up Super set
leg extensions ss 90x20ss
hacks ss 90x10
Warm Up Tri Set
leg extensions ts 90x20ss
hacks ts 180x10
squats ts 225x10
Giant Set 1
leg extensions(3sec contract) 140x10gs
hack gs 270x10
squat gs 315x10
leg press gs 540x10
Ascending to Drop set
leg press 540x3as 630x3as 720x3as 810x3as 900x3ds 810x3ds 720x3ds 630x3ds 540x10
Giant Set 2
Hack gs 360x10gs
Squat gs 315x10
leg extensions (3sec contract) 140x10gs
belt squat gs 360x10
leg press super slow 540x10 (had to stop once and adjust feet)
Nasty Set
Belt squat ds 450x2ds 360x2ds 270x2ds 180x3(super slow) 90x3(super slow)

done for the day. had to shut it down there and left out the ham giant sets due to time and i had a posing appointment in the evening. so i really didnt want my hams to be locking up while trying to pose which they do when i hammer the hell out of them. still got in a pretty good session though and moved good weight again. still a bit leary with the chest pain going on. so i kept an eye on my heart rate between movements and how fast it recovered. i peaked out at 165 after the heavy squat and it came down to 120 and lower within a couple of minutes. so not to bad but still in the back of the mind keeping an eye on it. other than that an excellent session and great pump. great posing session with tweaks that should help with much better presentation. cardio will be bumping up on weds and will be removed from leg day and added to sunday. so in the gym 7 days a week now but only training 5.


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
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
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
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

[guns01]

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

yesterday

cardio/chest

35min step mill am fasted

hs incline 45x10 70x10 90x10 115x10 135x10 160x10(couple forced) 70x30
Giant Set 1
incline bb press gs 95x10 (super slow tut)
hs bench forced negs gs 45x10
db press gs 55x10
flat db fly gs 25x0
Giant Set 2
incline bb press gs 85x10
decline db press gs 55x10
hs bench forced neg gs 45x10
decline db fly gs 25x10
flat db press gs 55x10
flat db fly gs 25x10
Giant Set 3
incline bb press (super slow tut) gs 95x10
decline db press gs 55x10
pec minor dips gs x15
hs bench forced neg gs 45x10
decline db fly gs 25x10

done for the day. later in the day session today so giant sets were compressed and limited due to the crowd. also very limited on time. still a pretty good session with all the angles and pain. pump was brutal with some nasty shaky muscles firing like crazy. the tut reps are insane making stuff fire that normally doesnt. all in all a good day.


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
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
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
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

[BABY1]

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

Keep firing up! Peanut butter Crunch?