Follow Along G's Run to the NA's

[guns01]

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

yesterday

chest/delts/cardio

flat db press 25x20 45x15 65x6 85x6 105x8/2 85x16
bench press 185x6 225x6/4
dips x12 x10
stretch push ups x27
reverse peck deck fly 90x20/3
lean fwd seat lats 20x8 25x8 30x8
15 min stepmill intervals 2-1

done for the day. nice and really strong today. great pump but shoulders were a little tender going in. i am pretty sure i slept on both sides and got them angry well before i did any training at all. slept in a bit so no am cardio, so that prob helped strength a tad little bit. all in all a good session. i do have graston work sched for tomorrow so depending on what the therapist says i will either hit legs tomorrow or cardio only. we shall see how bad i am busted up.

meal 1
4 whole eggs
4oz sirloin
240g jasmine rice
2 cups spinach
meal 2
8oz turkey
240g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
50g jasmine rice
50g kids cereal of choice
meal 5
2 cups egg whites
240g jasmine rice
asparagus
meal 6
6oz turkey
240g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

legs

seated leg curls 75x20 90x20 105x20 120x10 135x10 150x10 ds150x10ds 105x8+10p
adductors ss 140x10ss 160x10ss 190x10ss 215x10ss 225x10ss 235x10ss
abductors ss ss80x10 ss90x10 ss100x10 ss110x10 ss120x10/2
belt squats 90x8 180x8 270x8 360x8 (eating inner thighs up so i shut it down)
trap bar dead quad focused 135x8 225x8 315x8 405x8
leg press 270z5 450x5 630x5 720x10 ds720x10ds 630x10ds 540x10ds 450x10ds 360x10ds 270x10ds 180x10ds 90x10
db stiff leg deads 50x8 60x8 70x8

done for the day. timing and meal sched was all dicked up right out the gate today. had an appt for echo this am at 915 and i planned meals and training for it to be around an hour. well i didnt get back to start the testing for an hour and 15 mins after my appt. so that shifted and fucked everything up. if they would have taken my bp before hand they would have shit and sent me to the hospital to be admitted because i was beyond livid on top of starving. when my kid is in school and in prep i have a very rigid time line.
anyway finally got in to train and it went pretty good. pushed the ham a little bit harder today and it felt pretty good but it isnt pumping up as much as the other one is or since it is healed i am not noticing it as much. good strong day across the board though and everything felt pretty damn good. i did shut the belt squat down because it wasnt seating right today for some reason and it was tearing my inner thighs to pieces. all in all got a good session in. i did have therapy work done yesteday and she tore up my legs and hips. i was going to go in and try to hit legs a couple hours after but she told me not to. so i took the guidance and advice and did cardio before hand just in case i was instructed not to train. haha, i already knew before going in i was going to be all dicked up.

meal 1
4 whole eggs
4oz sirloin
240g jasmine rice
2 cups spinach
meal 2
8oz turkey
240g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
50g jasmine rice
50g kids cereal of choice
meal 5
2 cups egg whites
240g jasmine rice
asparagus
meal 6
6oz turkey
240g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/back

15min stepmill intervals 2-1

heavy wide grip pulldowns 100x10 120x10 160x6 200x8/3
db pullovers 55x10 65x10 75x10
banded chins x10/3
ind handle low rows 60x6 80x8/3

done for the day. got cardio in first thing with the mrs so that was a plus. pretty basic simple pump session today with nothing really crazy. no issues at all today and everything feels pretty good. well legs are a tad bit tender but not to crazy or hindering at all. so great pump and a really good session in the books.

meal 1
4 whole eggs
4oz sirloin
240g jasmine rice
2 cups spinach
meal 2
8oz turkey
240g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
50g jasmine rice
50g kids cereal of choice
meal 5
2 cups egg whites
240g jasmine rice
asparagus
meal 6
6oz turkey
240g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[jolter604]

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

I have been thinking of something to make with the mushrooms my wife bought. Thanks for the idea man and great log gunz

Olympiasolutions1@tutanota.com

Olympiasolutions@protonmail.com

[guns01]

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

I have been thinking of something to make with the mushrooms my wife bought. Thanks for the idea man and great log gunz

Olympiasolutions1@tutanota.com

Olympiasolutions@protonmail.com

i like to grill the steak up rare with a little sear on it then pan fry the potatoes muschrooms and onions. i add the steak in at the end and it is a money meal all day long

[jolter604]

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

i like to grill the steak up rare with a little sear on it then pan fry the potatoes muschrooms and onions. i add the steak in at the end and it is a money meal all day long

I'm gonna go get a steak right now .
My vegan wife is taking out my daughter for a pedicure [emoji23][emoji16][emoji23][emoji16]

Olympiasolutions1@tutanota.com

Olympiasolutions@protonmail.com

[guns01]

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

yesterday

cardio/back

35min stepmill lss

meadows row 25x15 50x15 75x5 100x8 125x8 ds125x8ds 100x8ds 75x8ds 50x8
sm bent rows 135x8 185x8 225x8 275x8ds 225x8ds 185x8ds 135x8
upper lat cable pullovers 65x5 72.5x10 80x10 80x10 ds80x10ds 65x10ds 42.5x10
reverse face sup pulldowns 100x6 120x10/2 100x10
bb hypers 155x17
machine crunches 40x20 cramped up starting second set so shut it down

done for the day. switched over to steady state cardio on sunday 5 days a week for now also pulled out some carbs this week. thought maybe it would have an effect on training since i am not used to it but that wasnt the case at all. good strong session in today with an excellent pump. no aches or pains going in, so i am pretty happy with that. i did take a nap after my early am fasted cardio though. so we shall see how the week progresses with this new add in.

meal 1
4 whole eggs
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
50g jasmine rice
50g kids cereal of choice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz turkey
200g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/chest/delts

35min stepmill lss

incline db press 25x20 45x15 65x6 85x6 100z8 ds115x8da 80x8ds 55x14
incline bb press 135x4 185x3 225x8/3
cab;e fly press 30x10 50x10/3
floor press 185x4 245x8/2
high pulley cable rear delts 20x20/3
lean fwd seated lats 20x8 25x8 ds30x8ds 25x8ds 20x8
land mine shoulder press 25x6 50x7/3

done for the day. not to bad of a day at all. felt pretty good and strong and had no issues at all legs were a little heavy from am cardio but other than that everything went pretty smoothly. got a really good pump going and maintained it pretty well. the press flys were interesting and a kick in the nuts and the floor presses really beat me down. so strength did fall off near the end but the pump was still really bad. the land mine shoulder press was pretty freaking challenging as well.

meal 1
4 whole eggs
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
50g jasmine rice
50g kids cereal of choice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz turkey
200g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

legs

seated leg curls 75x20 90x20 105x10 120x10 135x10 150x10 ds150x10ds 135x10ds 120x10ds 105x10ds 90x10ds 75x10
adductors ss 140x10ss 160x10ss 190x10ss 215x10ss 225x10ss 235x10ss
abductors ss80x10 ss90x10 ss90x10 ss100x10 ss110x10 ss120x10
leg extensions 70x20 85x20 100x20 115x20 130x20 150x20 165x20 ds180x10ds 165x10ds 150x10ds 130x10ds 115x10ds 100x10ds 85x10ds 70x10ds 55x10
pend squats 90x15 180x15 270x15 360x15 450x15
hex bar deads 135x8 225x8 315x8 405x0(strained the fuck out of my lat)
leg press 450x5 540x20/3

done for the day. started off with a hell of a good session. everything flowing smooth, great strength and great pump with nothing aggervated or hurting at all. then rolled over to the hex bar deads that were supposed to be quad focused. well i must have shifted hands back to far or got the bar behind me a little to much. when i went to pull 405 which is light i got it up about half way off the floor and got a cramping pulling sensation in my damn lat. i immediately dropped it and shut it down. hurt like a mother fucker and i knew to leave it be. no pop or anything like that with a tear but it damn sure got my attention like the ham did last time. so finished up and rolled out. fucker hurt all night long and was sore as shit the next day. it was actually an off day so i got to rest it up and no bruising anywhere 24 hours later and no knots gaps or holes. so i am pretty sure i didnt tear it at all it was either a strain or a really really bad cramp. time will tell but other than that a great session.

meal 1
4 whole eggs
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
50g jasmine rice
50g kids cereal of choice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz turkey
200g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/back

35min stepmill lss

meadows rows 25x15 50x15 75x15/4 ds75x15ds 50x15ds 25x15
cable pull overs 50x5 57.5x10 65x10 ds65x10ds 57.5x10ds 50x10ds 42.5x10
ng chest supp row 120x6 135x12 150x12 ds165x12ds 150x12ds 135x12
close sup grip pull downs 100x6 120x12 140x12
hypers x30/2

done for the day.changed up rep scheme for back today just to baby and protect it. it did hurt like hell and the tricep on that side also tightened up but i got it done. pump was nasty and painful across the board and i gave it as much hell as possible. i am able to do some stuff without any issues but at the same time i dont want to get to heavy on it to actually tear it or tear it loose. so for at least a week or 2 i will be easy on it. i have a therapy session next week to work on it so if i can just protect it for a bit she should be able to get it fixed up pretty good. i did add in 1mg of bpc into the area i tweaked. so hopefully that will help speed it up as well. pulled some more cals out this week and i am down about 15lbs from the start of prep.

meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

Supp Addition
1mg BPC 157

[guns01]

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

yesterday

cardio/chest/delts

35min stepmill lss

incline db press 25x2045x15 65x15 85x15 100x12 ds100x12ds 75x8ds 55x8 (kicked my ass)
hs incline press 45x12 70x12 90x12/3
cable fly press 15x10 20x10/2
db floor press 55x12 65x12/3
bent over db lats 15x15 20x15 25x15 30x15
db lats 30x8/2 ds30x8ds 20x8ds 10x8
landmine shoulder press 25x10/2

done for the day. well i thought it was going to be a hell of a good session and i went out and trained with my buddy in his facility. started out pretty good and strong but after the incline db i had so much blood in my chest that everything after was a complete and utter failure. we did jump the reps up quite a bit but damn. got to thinking maybe i burned through all my carbs but that shouldnt be. my carbs are still high as hell. going to have to do some digging to figure out where the huge strength drop is coming from. still a pretty good session and a hell of a pump. nothing really hurt or was hurting so i chalk it up as a success.
\
meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

weds

legs

seated leg curls 75x20 90x20 105x15 120x15 135x15 cs120x15cs x15cs x15cs x15
adductors 140x20 160x20 180x20 190x20/3
abductors 60x20 70x20 80x20 90x20 100x20 110x20
leg extensions 85x20 100x20 115x20 130x20 145x20 160x20 175x20
pend squats 90x15 180x15 270x15 360x15 450x15
leg press 180x20 270x20 360x20 450x20 540x20 630x20 720x20
hacks 1.5s 50x10 90x8 140x8 180x8

done for the day. was fighting off some serious ham cramps right out of the gate today and i am pretty sure i forgot to put my salt in my pre workout meal. so i was chugging my intra drink and refilling my jug throughout the session. not the strongest session i have had but i def hit some good numbers and drove a boat load of blood in the legs. everything felt pretty good but did get a bit of a lower back pump on the pend squats. so i am thinking my low back is either really sore and beat up or my foot position was off a little bit. all in all a pretty good session though.

meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/back

35 min stepmill lss

elevated ng low rows 85x15 100x15 120x15 140x15 160x12 100x23
prone shrugs 45x15 70x15 90x15 135x15/3
db rows 50x15 80x15 100x15/2 ds100x15ds 75x15ds 50x15
db pullovers 50x12 55x12 60x12 65x12 70x12

done for the day. pretty good day today but a couple of issues. i am pretty sure i am having hydration issues and getting some onset of cramping going on. i got pretty good one in my lower trap on the first movement today so i pounded water. first movement didnt bother the strain in my lat at all. prone shrugs were also good but got a little bit of electricity feeling running across my lower traps. that tells me their is a nerve pinching in the area that tried to cramp on me. only small issue with the lat was it did get a little funny feeling on the set with 80 but i went ahead and went to the 100s telling myself any funny feeling and i would drop it and shut it down. nothing so i pushed. i was really leary of the pullovers also and i went super light and careful but they actually gelt great. good thing i am getting worked on next week. all in all a good session and great week. i am down another 5lbs this week so we are moving in the right direction and i am sore as shit

meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/back/abs

35min stepmill lss

oa machine row ng 80x15 100x15 120x15 140x15 160x15 180x15 200x15ds 170x19
dante oa stretch pull downs 45x15 70x15/4 (didnt push these)
rack pulls 135x15 185x15 225x15 (little iffy so shut it down)
hypers x25 x15 x10
machine crunches 30x15/4

done for the day. had another movement programmed and completely over looked it. so i cheated a bit but still got some good work in. the high rep count is a kick but strength went well and held up pretty good. i did go really easy on the stretch pds just to be cautious. it did tighten up a little bit but didnt hurt or feel off. still going to baby it until after i get it worked on. rack pulls lit my lower back up big time. idk if i was subcons protecting the lat and flexing it harder but man it got smoked. the lats did as well and again not pushing the envelope on them so i stayed super conservative and just squeezed the hell out of them. all in all a nasty pump and good session. abs are also slowly getting worked back in since i injured them last year. that little spot i though i gave myself a hernia doesnt get tight now and i will gently bring them back up also. that shit took damn near a year to go away.

meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/chest/delts

35min stepmill lss

incline db press 25x20 45x15 65x15 85x15 100x12/2 75x18
incline machine press 150x15 180x15 195x10/2
machine press cs 120x5 160x8cs x6cs x5cs x5
stretch push ups x17 x12
reverse peck deck fl7 75x20/3
incline db y fly 15x20/3

done for the day. not happy at all today with strength but i have to keep in the back of my mind reps are up and it will come. i forgot my damn shoulder saver pad so i had to opt for machine inclines. no harm their the machine i use is money for contractions. only issue today is low back is pretty damn sore and tight but other than that it was good and smooth. the pump from the reps is pretty freaking nasty. steady drops weekly so everything is pretty damn smooth. all in all even though a little disappointing it was a good session

meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette