Follow Along G's Run to the NA's

[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

[guns01]

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

yesterday

cardio/abs/delts

35min stepmill lss

cable crunch 57.5x20 65x20 72.5x20 80x20
viking press 45x10 70x10 90x10 115x10 135x10 160x10 180x10 205x8 225x6 135x21
hs shoulder press 1.5s 90x4 135x4 rp180x9x5x4
db lats 15x10 20x10 25x10 30x10 35x10 40x10
descending incline db lats ds 35x10ds 30x10ds 25x10ds 20x10ds 15x10ds 10x10 (high all the way to low moved down every 2d set)
dante rear delt rows ds 80x10ds 60x10ds 40x10ds 20x10
upright rows ds 80x10ds 60x10ds 40x10ds 20x10

done for the day. another suprisingly strong day again this week. hit a pr with the viking press even though i didnt hit 8 reps but still fell within the target range. elbows a tad bit tender but held up without getting crazy painful and didnt need sleeves for my heaviest sets. i am kind of starting to lean towards the lower elbow pain coming from the little bit of carpal tunnel i got going on from the gh. that's what i am thinking at least. all in all a really good session with a great pump. even though the drop sets were pretty light they were a kick in the ass at the end.


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/chest

35min stepmill lss

hanging knee ups x20/4
hs bench (negs) 45x10 90x10 115x5 135x5 160x5 180x5 ds225x10ds 315x10ds 90x10ds 45x25 (first drop was all negs)
incline db press 55x4 70x4 85x4 100x8 115x8 120x6 ds105x8ds 85x10ds 65x10ds 55x10
banded floor press 55x10/4
incline db flys 25x10 30x10 35x10
bench press with hanging weight and chains 95x5 95+2c x5 95 +4chains x5

done for the day. good super strong session today. no shoulder or elbow issues at all really today. that kicked off for a good session right out of the gate. really surprised me at how strong everything went today and smooth it moved. not a ton of speed but still smooth and awesome. everything feeling pretty good at this point even with the steady state back in. did add in some stability work with the last movement to test everything out. may increase the reps and add it in to the end of chest training as a high rep burnout set. that movement with the weight hanging off a band really makes you lock in and contract everything you should be in pressing. that in turn forced just a little more blood into the chest. another pretty damn good 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

cable crunch w/oblique twist 50x20/20 57.5x20/20 65x20/20 72.5x20/20
close ng low rows 100x10 120x10 140x10 160x10 180x10 200x10 220x10 240x10 260x10 160x20
med sg low rows 140x10 160x10 180x10 200x10
close sg pull downs 70x10 85x10 100x10 120x10 140x10 160x10
wide ng hs rows 45x10 90x10 135x10 ds/iso 180x10ds 135xfail 90xfail 45xfail
hs stretch pull downs 90x10/4

done for the day. intervals gone steady state back in for 5 days a week. also lost around 50 carbs. so the pain and suffering is slowly rolling in haha. the slow long drawn out cardio that sucks ass has came on. i hate it so freaking bad. not so much painful in exertion but long and boring. moved some pretty good weight around today and got a really good pump going. no really bad issues at all but glutes did pump up and lower back got a tad bit pumped up. no pain or issue there but it def filled up. didnt really add in any intensity tech today at all but still 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
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

machine leg raise 20x20 30x20/3
warmup
leg extensions 70x20 85x20 100x20

Giant Set 1
backwards lunges 95x10gs
leg extensions 145x10-9-8
reverse hack 270x10gs
belt squat 270x10gs
leg press 600x10gs
hacks 270x10gs
walking lunges bw x30 yards

Giant Set 2
reverse hack 270x10gs
leg extensions 145x10-9-8
vertical leg press 360x10gs
belt squat 270x10gs
leg press 600x10gs
leg extension 115x30
reverse bb lunge 45x10gs
leg extensions 160x10gs
seated leg curls 135x10-9-8gs
reverse hack close stance 270x10gs
hacks 270x10gs
lying leg curls (3sec contract) 80x10gs
lying leg curls (pump) 60x10gs
lying leg curls (tut) 40x10

Finishers
box squat (just under para) 135x10 185x10 225x10 275x10 315x10/2
abductors 80x10 90x10 100x10 120x10

done for the day. solo session again today at normal gym. so huge pain in the ass fighting people from taking the shit i had setup. even offered to let them jump in while i was doing other movements but no, they had to change the whole setup and fuck me. so a couple movements i had to improvise to keep the ball rolling. pretty hefty and nasty session nonetheless and i broke my own ass off. left shaking so it was a good session. the box squat was supposed to be a part of one of the giant sets but since i lost the rack to some dick head i had to do it at the end for a finisher. first time with a bar on my back in about a year. felt good and no issues at all with back or hip. actually explosiveness and firing were strong and spot on considering. i had in my mind that if it felt even a little off i would shut it down but no problems at all. i did pull super slow negatives on them with a good pause on the box just to see how it all tightened and fired. my dicked up movement patterns must be correcting itself. i may slowly play with these and go even lower week to week. all in all a nasty pump and excellent session.


meal 1
2 whole eggs
4oz sirloin
1/2 cup oats
2 cups spinach
100g blue berries
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
3/4 cup jasmine rice
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/delts

25 min stepmill intervals 1-1

standing cable crunch w/vac 85x20/4

machine shoulder press 100x10 120x10 140x10 160x10 180x10 200x10(failed at 10)

Giant Set 1
machine lats 30x10-9-8 followed by x10 pump reps gs
seated db overhead lats ss 10x10ss/gs
seated db arnolds ss 10x10gs
seated db 2 ways ss 10x10fwd/x10bkwd gs
machine press 120x10

Giant Set 2
shoulder press 120x10gs
upright rows wide 70x10gs
high incline db lats ds 30x10ds 25x10ds/gs
med incline db lats ds 25x10ds 20x10ds/gs
low incline db lats ds 30x10ds 20x10
stand db lats ds 25x10ds 20x10ds 15x10
bent rear delt row ds 30x10ds 25x10ds 20x10

Finishers
seated db lats ss/ds 25x10ds 20x10ds 10x10ds
reverse pec deck fly ss/ds 120x10ds 90x10ds 75x10
reverse pec deck fly iso 90x failure
upright row ds 80x10ds 70x10ds 60x10ds 50x10ds 40x10ds 30x10ds 20x10

done for the day. really doesnt look like a lot on paper written out but damn if it wasnt a lot moving through. i did see a bit of a strength drop on shoulder presses but i did train at my normal gym, so it is different machines. still not to happy about the loss though. i literally failed on 10 and no way i would have came close to 10 on anymore up sets. all in all a pretty damn good session. pump was nasty and painful and lifting arms or drinking from the jug was a challenge. elbows are def beat up a bit but not an issue toady and didnt need sleeves. so all in all a pretty damn good day. back is almost recovered after 2 days so my recovery may be improving a bit.


meal 1
2 whole eggs
4oz sirloin
1/2 cup oats
2 cups spinach
100g blue berries
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
3/4 cup jasmine rice
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/chest

25min stepmill intervals 1-1

machine leg raise 20x20 30x20/3
incline db press 25x15 40x15 55x4 70x5 85x8 100x8 105x8/4
Giant Set 1
decline db press 80x10gs
flat db fly 35x10gs
hs bench press 90x10gs
incline pro db fly 35x10

Giant Set 2
incline pro db fly 35x10gs
flat db press 80x10gs
flat db fly 35x10gs
decline db press 80x10gs
hs incline pause press 45x10

Giant Set 3
cable fly high to low 40x10gs
flat db fly 35x10gs
hs incline 45x10gs
decline db fly 35x10gs
flat db press 70x8gs
hs incline 45x10

Giant set 4
hs incline tut 45x8gs
flat db fly 35x10gs
decline db fly 35x10gs
hs incline 45x10gs
peck deck machine fly 135x10

ng machine press 100x30 100x10/4(done with 3 sec contractions on last 4 sets)


done for the day. flying solo and cranked through this one fast as hell. sucked on the heavy presses because i didnt have anyone to help me out and could have gotten much heavier but i made do with what i had. all in all a pretty good session. elbows as usual a tad bit beat up and added sleeves for my heavy sets until hands went numb then back off and fired up the giant sets. also tossed in some machine press with heavy squeezes to make sure i had as much blood in there as possible before rolling out. another really good day in the books.


meal 1
2 whole eggs
4oz sirloin
1/2 cup oats
2 cups spinach
100g blue berries
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
3/4 cup jasmine rice
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

25min stepmill intervals 1-1

standing cable crunch w/vac 70x20 85x20/3
mag wide grip pull downs 100x10 120x10 140x10 160x10 180x10 200x10 220x10 240x10 260x7
close ng low rows 100x10 120x10 140x10 160x10 180x10 200x10 220x10 240x10 260x10 170x10-9-8-7 down to 1
sup grip low rows 100x10 120x10 140x10

Giant Set 1
hs wide ng iso rows 90x10gs
machine pull overs gs 135x10gs
hs pg stretch pull downs 45x10gs
incline close pg pull downs 65x10gs
trac machine pulldowns pg 100x10gs
wide mag pull downs 100x20gs
hs deads 90x10

Giant Set 2
hs wide ng iso rows 135x10gs
machine pull overs 135x10gs
hs stretch pull downs 70x10gs
db pull overs 50x10gs
incline pg pull downs 65x10gs
incline sup grip pulldowns 65x10gs
trac machine ng pull downs 100x10gs
wide mag grip pull downs 100x20gs
hs deads 180x10

Giant Set 3
hs wide ng iso rows ds 180x10ds 135x10ds 90x10ds 45x10(10sec iso)gs
machine pull overs ds 135x10ds 120x10ds 105x10ds 90x10 gs
hs stretch pull downs 70x10gs
db pullovers 50x10gs
incline pg pull downs ds 65x10ds 57.5x10ds 50x10ds 42.5x10
incline sup grip pull downs ds 57.5x10ds 50x10ds 42.5x10ds 35x10
trac machine ng pull downs 100x10gs
wide mag pull downs 100x10gs
hs deads 180x10

done for the day. holy batshit batman that was a hell of a session. great strength for sure and really improved from somewhere. no clue where it came from but it all moved smooth on the heavy stuff. nasty pump just from the heavy straight sets. giant sets are always nasty and brutal and since i was at my regular gym and their was a bit of a crowd it was a little iffy. still got a lot of work in and drove some serious blood in. damn happy with this session for sure. lost some more carbs this week a small increase in cardio and some supp additions added in. only thing that comes to mind with the strength bump is switching back over to intervals but i was figuring i would lose some strength there.


meal 1
2 whole eggs
4oz sirloin
1/2 cup oats
2 cups spinach
100g blue berries
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
3/4 cup jasmine rice
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

current supps
900 test c
500 mast p

[guns01]

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

yesterday

cardio/abs/arms

22min stepmill intervals 1-1

cable crunches 50x20 60x20 70x20 80x20
cable press downs 35x20 42.5x20 50x20 57.5x20 65x20 72.5x20 80x20 85x20 90x20 42.5x38
ez bar bb curls 20x12 30x12 40x12 50x12 60x12 70x12 ds80x10ds 70x10ds 50x10ds 40x10ds 30x10ds 20x10 (someone took the 60)
ind handle reverse pressdowns 42.5x15 50x15 65x15 72.5x15
cross body hammers 25x12 30x12 35x12 40x12
rope kickbacks 20x15 25x15 30x15 35x15
one arm machine preachers 10x12 20x12 30x12 40x12
one arm db french press 25x15/3
seated db curls 25x12/3

done for the day. solo session in today with lots of pain in the ass distractions from hill billys that dont take the hint to leave me alone. i ended up just doing my sets while he kept running his mouth with my head phones in. if you are talking to someone and you see them turn their head phones on or they are still in their ears then they dont want to talk. anyway pretty good strong session in today. did have sleeves on for first movement but by the end when the pump started to top out they had to come off because they were biting into the bicep. no bad pain after warming up with them on so no foul there. good weight and great pump today. legs are freaking destroyed from top to bottom and sore as shit. great week in the books and 13 weeks to go for round one.



meal 1
2 whole eggs
4oz sirloin
1/2 cup oats
2 cups spinach
100g blue berries
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
80g 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
3/4 cup jasmine rice
apple
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
10oz purple potatoes
onions and mushrooms

[guns01]

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

thursday

abs/legs

standing cable crunch w/vac 70x20 85x20/3
lying db leg curls 25x12 35x12 45x12 55x12 rp65x12x5x4
abductor ss 80x10ss 90x10ss 100x10ss 110x10ss 120x10ss
adductor ss 120x10 ss140x10 ss160x10 ss180x10 ss190x10
leg press (3ss neg deadstop) 200x8 400x8 490x8 580x8 670x8 760x8 850x8 940x8 1030x8 ds1030x10ds 940x10ds 850x10ds 760x10ds 670x10ds 580x10ds 490x10ds 400x10ds 200x10
reverse hacks 90x8 180x8 270x8 360x8 450x8 230x31
frog hacks 90x4 115x5 165x5 ds215x8(iso) 165x8(ison) 115x8(iso) 90x8(iso)

done for the day. training partner dropped out on me today so back to normal gym to train. so able to hit a few different machines and stress different angles. i did grab up one of the younger guys and had him do it with me haha. not a good day for him at all. good tempo and really good strength for the duration of the session. did have some small cramping issues on the drop set of leg press but shit it was 90 reps and heavy as hell. broke my own ass off and killed him for sure. all in all a really good session. little bit of lower back pump and pain but not to bad.


meal 1
2 whole eggs
4oz sirloin
1/2 cup oats
2 cups spinach
100g blue berries
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
80g 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
3/4 cup jasmine rice
apple
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
10oz purple potatoes
onions and mushrooms