Follow Along G's Run to the NA's

[guns01]

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

yesterday

cardio/abs/back

22 min stepmill intervals 1-1

rope crunches 50x20 57.5x20 65x20 72.5x20(did sets of 10 of oblique crunches each set as well)
incline cable row oa 15x10 20x10 25x10 30x10 35x10 42.5x10 50x10 57.5x10 (at least 3 sec or more contractions)
close supp grip pull downs 70x10 85x10 100x10 120x10 140x10 160x10 180x10 (same here)
prone kb rows 4sets of 10 (went from medium to super heavy, no clue on actual weights really but last set was super heavy)
t bar rows off floor 90x10 135x10 180x10 ds225x5ds 180x5ds 135x10ds 90x15ds 45x20
hs iso stretch pull downs 45x10 70x10 90x10 115x10
hypers x10/4

done for the day. adding in intervals for cardio every other week for now, just to switch it up. and as i guessed my cardio is high because it was hard but not crippling and heart rate stayed in the lower end of 150s. so this week is straight sets focusing on hard contractions pyramiding up in weight to top end heavy sets. pretty good day with a great pump. got some pretty good weight in and everything moved pretty well. little hip and lower back issue going on but not to awful crazy at all. all in all a pretty good session in the books. did pull some carbs out starting on sunday. so diet has changed 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
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

yesterday

cardio/abs/arms

30 min stepmill lss

hanging knee ups x20/4
Warmups
press downs x20/4 back to back
cable curls x20/4 back to back

Giant Set 1
hs machine dips gs 180x10
hs preacher curls gs 60x10
close grip bp gs 135x10
Seated db curls gs 25x10
v bar press downs gs 65x10
bb curls gs 70x10
bb french press gs 65x10
hs preacher curls gs 60x10
bb skullies gs 65x10
bench dips gs x10
incline cable curls gs 42.5x10
seated rope pressdowns gs 57.5x10
bb drag curls gs 80x10
face away pressdowns gs 65x10
hs preacher curls gs 60x10
bb french press gs 65x10
incline bb concentration curls gs 65x10
pg db kickbacks gs 15x10
seated bb curls gs 65x10
wide grip press downs gs 65x10
cable curls gs 42.5x10
v bar press downs gs 65x10
pull down curls gs 55x10
reverse grip press downs gs 65x10
seated db hammers gs 25x10
bb french press gs 65x10
low row curls gs 55x10
press downs gs 65x10

Giant Set 2
seated db curls gs 25x10
hs preacher curls gs 60x10
seated db touch curls gs 25x10
pull down curls gs 55x10
lying cable curls gs 55x10
seated bb curls gs 65x10
reverse cable curls gs 25x10
bb drag curls gs 80x10
rope curls gs 42.5x10
cable curls 42.5x10
seated db hammer curls gs 25x10
low row curls gs 55x10

Giant set 3
machine dips gs 180x10
close grip bp gs 185x10
bb french press gs 65x10
press downs 65x10
skullies gs 65x10
bench dips gs x10
incline skullies gs 65x10
press downs 65x10
reverse press downs 65x10
close grip press downs 65x10
wide grip press downs 65x10
overhead rope extensions gs 65x10
face away rope pressdowns gs 65x10
db french press gs 25x10 (failing)
pg db kickbacks gs 15x10

done for the day. holy hell volume day on this one, lots and lots of blood with one hell of a pump. still same as all week long cardio is on point and not really huffing and puffing at all. no really bad issues at all today either with joints. didnt go super heavy but i really dont see how you would be able to and still hit all the target reps. all in all great session and topping off a good training week.


meal 1
2 whole eggs
4oz sirloin
1/2 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 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
12oz red potatoes
apple
asparagus
1/4 cup black beans
1/2 avocado
meal 6
6oz turkey
1 cup jasmine rice
1/4 cup black beans
1/2 avocado
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

legs

db leg curls 25x10 35x10 45x10 55x10 rp65x14x4x3 (strength dropped quick)
leg extensions ss 90x20ss
hacks ss 90x10
Tri Set
leg extensions ts 70x20
hacks ts 180x10
prowler push ts 135x30yards

Giant Set 1
leg extensions 3sec holds gs 180x10
hack gs 270x10
prowler push gs 180x30yards
leg extensions 180x10
leg press gs/as/ds 200x3as 245x3as 290x3as 335x3as 380x3as 425x3as 470x3as 515x3as 560x3as 605x3as 650x3as/ds 605x3ds 560x3ds 515x3ds 470x3ds 425x3ds 380x3ds 335x3ds 290x3ds 245x3ds 200x10

Giant Set 2
hacks gs 450x10
prowler push gs 180x30yards
leg extensions 3sec hold gs 180x10
sissy squats gs x10
leg press tut gs 470x10
hacks gs/ds 450x2 360x2ds 270x2ds 235x3ds 180x3ds 135x3ds 90x6tut

Giant Set 3
hack gs 450x10
reverse prowler drag gs 180x30yards
prowler push gs 180x30yards
leg extensions gs 180x10
leg extensions gs 90x30
leg press gs 470x10
sissy squats gs x10

done for the day. stringing together some nasty nut busting sessions this week. cardio is spot on apparently because heart rate isnt cranking up through the roof at all and i am showing to be burning less cals during training. so body is adapting and adjusting really well to dropping weight even though i am only down about 16lbs right now. going about 2lbs down a week. resting heart rate is sitting in the lower 60s and between 40s and 50s at sleep. so good sign body is resting good. once another 10 comes off the resting should settle back into the 50s like it normally does. no real issues today other than glute being a little angry and a tight lower back going in but other than that got an outstanding pump. hams are getting stronger and everything was good to go. so another good session in this week. going to be sore as hell though i think.


meal 1
2 whole eggs
4oz sirloin
1/2 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 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
12oz red potatoes
apple
asparagus
1/4 cup black beans
1/2 avocado
meal 6
6oz turkey
1 cup jasmine rice
1/4 cup black beans
1/2 avocado
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/abs/delts

30 min stepmill lss

stand cable crunch w/vac 70x20 85x20/3
viking bar press 45x10 70x10 90x10 115x10 135x10 160x10 180x8 180x10 (crapped out on the next to last set and wasnt locked in good)
db lats 15x10 20x10 25x10 30x10 35x10 40x10
Giant Set 1
incline db rear lat gs/ds 25x10ds 20x10ds 15x10ds
hs shoulder press gs/ds 150x5ds 125x5ds 100x5ds 75x5ds 50x5
wide upright rows gs 65x10
overhead db lat gs 10x10
incline db lat gs 20x10
incline db rear lat gs 20x10
incline dante row gs 65x10
viking press tut gs 90x10

Giant Set 2
cable rear lat cross gs 10x10
cable lat cross gs 10x10
wide upright row gs 65x10
viking press vary heights gs 90x10
incline rear lats gs/ds 25x10ds 20x10ds 15x10
hs shoulder press gs/as 50x5as 75x5as 100x5as 125x5as 150x5
upright row gs 65x10
overhead db lats 1.5s gs 10x10
incline db lats gs 20x10
incline db rear lats gs 20x10
incline dante row gs 65x10

Giant Set 3
incline rear cable cross gs 10x10
incline rear db lats gs 20x10
incline dante row gs 65x10
lying rear cable rows face up 10sec holds gs 10x6 x4 forced
seated db lats gs/ds 25x10ds 20x10ds 15x10
machine lats gs/ds 90x10ds 70x10ds 50x10
machine lats gs 40x10-9-8-7 sec holds down to 1
wide upright row gs 65x10
hs shoulder press gs/ds 150x5ds 125x5ds 100x5ds 75x5ds 50x8(tut)

done for the day.to say that it was a kick in the nuts is an understatement on this session. holy bat shit batman. nasty nasty pump, huffing and puffing. i must have hit another second wind because i didnt have really bad pettering out issues at all even though hitting and coming close to failure. everything held up pretty good with no real issues other than a little tight and slightly irritated elbows. did dick up one of my heavy sets of the viking sets by not being locked in and in proper position that cost me my reps but since my partner hadnt failed i went at it again and got the second round. all in all a good session and feeling pretty damn good overall.


meal 1
2 whole eggs
4oz sirloin
1/2 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 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
12oz red potatoes
apple
asparagus
1/4 cup black beans
1/2 avocado
meal 6
6oz turkey
1 cup jasmine rice
1/4 cup black beans
1/2 avocado
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

[jolter604]

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

yesterday

cardio/abs/chest

30 mins stepmill lss

hanging knee ups x20/4
incline db press 25x15 40x15 55x4 70x4 85x8 100x8 110x8 115x8 70x26
Giant Set 1
decline db press 80x10gs
flat fly 30x10gs
hs bench forced neg 45x10gs
incline pg fly 30x10gs
Giant Set 2
incline pg fly 30x10gs
flat db press 80x10gs
flat fly 30x10gs
decline db press 80x10gs
incline bb pause press 135x10gs
Giant Set 3
cable fly high to low 30x10gs
flat fly 30x10gs
incline press 135x10gs
decline fly 30x10gs
flat db press 80x10gs
incline bb press 135x10gs
Giant Set 4
incline bb press tut 135x6gs
flat fly 30x10gs
decline db fly 30x10gs
incline bb press 135x10gs
cable fly high to low 25x10

done for the day. pretty good and strong session today with a really good pump. did have some pretty bad elbow and shoulder issues after the incline db press work. i am trying to break in my new elbow sleeves and they are kicking my ass. as soon as forearms and tris pump up they have to come off. i cant do dick with them on with back or biceps cause they hurt to bad. great pace and didnt run out of gas at all today until right at the end of the session. so all in all a really good session. with the addition of the np thyroid yesterday i didnt see any bad bumps in heart rate during my cardio. felt like it was running a little higher but it was actually lower. so all good for now.


meal 1
2 whole eggs
4oz sirloin
1/2 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 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
12oz red potatoes
apple
asparagus
1/4 cup black beans
1/2 avocado
meal 6
6oz turkey
1 cup jasmine rice
1/4 cup black beans
1/2 avocado
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

Good food intake[emoji123]

[guns01]

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

yesterday

cardio/abs/chest

30 mins stepmill lss

hanging knee ups x20/4
incline db press 25x15 40x15 55x4 70x4 85x8 100x8 110x8 115x8 70x26
Giant Set 1
decline db press 80x10gs
flat fly 30x10gs
hs bench forced neg 45x10gs
incline pg fly 30x10gs
Giant Set 2
incline pg fly 30x10gs
flat db press 80x10gs
flat fly 30x10gs
decline db press 80x10gs
incline bb pause press 135x10gs
Giant Set 3
cable fly high to low 30x10gs
flat fly 30x10gs
incline press 135x10gs
decline fly 30x10gs
flat db press 80x10gs
incline bb press 135x10gs
Giant Set 4
incline bb press tut 135x6gs
flat fly 30x10gs
decline db fly 30x10gs
incline bb press 135x10gs
cable fly high to low 25x10

done for the day. pretty good and strong session today with a really good pump. did have some pretty bad elbow and shoulder issues after the incline db press work. i am trying to break in my new elbow sleeves and they are kicking my ass. as soon as forearms and tris pump up they have to come off. i cant do dick with them on with back or biceps cause they hurt to bad. great pace and didnt run out of gas at all today until right at the end of the session. so all in all a really good session. with the addition of the np thyroid yesterday i didnt see any bad bumps in heart rate during my cardio. felt like it was running a little higher but it was actually lower. so all good for now.


meal 1
2 whole eggs
4oz sirloin
1/2 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 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
12oz red potatoes
apple
asparagus
1/4 cup black beans
1/2 avocado
meal 6
6oz turkey
1 cup jasmine rice
1/4 cup black beans
1/2 avocado
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/abs/back

30 min stepmill lss

standing cable crunch w/vac 70x20 85x20/3
mag wide grip pull downs 85x10 100x10 120x10 140x10 160x10 180x10 200x10 220x10 160x26 (strong as hell up to 200 and then 220 was a struggle)
low row med ng 100x10 120x10 140x10 160x10 180x10 200x10 220x10 160x25
Giant Set 1
sup grip pulldowns ss 140x10gs
sup grip bent row gs 135x10gs
incline db seal row gs 45x10gs
hs dead lift gs 90x10
dead stop bent row gs 135x10
low row gs 160x10
tbar row gs 90x10
Giant Set 2
tbar row gs/ds 150x10ds 125x10ds 100x10ds 75x10ds 50x10ds 25x10
sup grip bent row gs 135x10
incline db seal row 45x10
hs deadlift gs 180x10
dead stop bent row 135x10
low row gs 160x10
hs shrugs gs 180x10
Giant Set 3
one arm sup grip pull down gs 42.5x10gs
hs deads 180x10gs
chest supp pg row 150x10gs
machine pullovers gs 135x10gs
hs shrugs gs 180x10
hs dante stretch pulldowns gs 70x10
Giant set 4 (not really giant set)
one arm sup grip pulldowns gs 50x10gs
hs deads gs 180x10gs
chest supp pg row 150x10gs
machine pullovers 135x10gs
hs shrugs gs 180x10

done for the day. got a hell of a strong session in today and felt pretty damn good. was huffing and puffing like a champ though since i trained at my normal gym solo. so the machines are a lot closer together. i did have to switch some movements up even while doing it because of people in the gym. so i just rolled with the punches and put as close to similar stuff in that i could. got one hell of a pump and no bad issues other than a tad bit of a lower back pump that i am pretty sure i got from the tbar rows which were chest supported. so the weight was way out in front as opposed to being off the floor. i am also trying to add in the np thyroid that the doc tried on me last year which we thought was giving me heart attack symptoms. since it wasnt and my thyroid is till at the bottom of the normal range we are giving it a go alongside of t3. so i started that up yesterday. no issues just yet and the heart feeling issues they have pretty much came up with it is coming from my guts. all in all an excellent session.


meal 1
2 whole eggs
4oz sirloin
1/2 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 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
12oz red potatoes
apple
asparagus
1/4 cup black beans
1/2 avocado
meal 6
6oz turkey
1 cup jasmine rice
1/4 cup black beans
1/2 avocado
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

supp add on
30mcg np thyroid daily with first meal

[guns01]

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

yesterday

abs/legs

standing cable crunch w/vac 70x20 85x20/3
db leg curls 25x12 35x12 45x12 55x12 rp65x8x5x2(10sec iso)
leg press (3sec neg dead stop) 200x8 300x8 400x8 500x8 600x8 690x8 780x8 ds780x10ds 690x10ds 600x10ds 500x10ds 400x10ds 300x10ds 200x10
belt squat(bands) used minis ob x8 ob/gb x8 ob/gb/grayb x8 ob/gb/grayband90x8 ob/gb/grayband180x8 ob/gb/grayband50x31
hack (platz style frogs) 50x5 100x5 150x5 ds/w iso 200x8(8sec)ds 150x8(8sec)ds 100x8(8sec)ds 50x8(8sec)

done for the day. hell of a nasty session today and a bit later in the day than usual. kid had a doc appt and the mrs had to work so it pushed me a bit to the right but didnt mess training up to bad at all. strength and speed were excellent today and no real issues at all other than still having some minor issues with the adductor pulling a little. we used all monster minis on the belt squat which made it very interesting for sure, def tore some muscle up on those and humbled with only 2 plates per side feeling like 6 or 7. outstanding pump and first time in a long time i have left with baby deer legs. hams are still petering out on the top end sets it seems like and losing strength on them on the backside. they fatigue out really fast. lower back is a bit tight also and is most likely going to be sore a couple of days.


meal 1
2 whole eggs
4oz sirloin
1/2 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 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
12oz red potatoes
apple
asparagus
1/4 cup black beans
1/2 avocado
meal 6
6oz turkey
1 cup jasmine rice
1/4 cup black beans
1/2 avocado
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/delts

30 min stepmill lss

standing viking press 45x8 70x8 90x8 115x8 135x8 160x8 180x8 205x8 115x25
hs shoulder press 1.5s 45x5 70x5 90x5 rp115x8x4x2 (way to heavy)
reveres pec deck fly 1.5s 60x12 80x12 100x12 120x12
cable lats 10x12 15x12 20x12/2
cable front raise 10x12 15x12/2

done for the day. nice short and sweet delt session. really strong and smooth on the viking press but def a no go on the 1.5s. eyes were much bigger than shoulders on that one. i did hit the target of 8 on the first rp but after that it was a shit show. so i will say pretty good strength overall even though side delts crapped out and had none at all. a hell of a pump that was actually showing through my sweat shirt. good session for sure


meal 1
2 whole eggs
4oz sirloin
1/2 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 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
12oz red potatoes
apple
asparagus
1/4 cup black beans
1/2 avocado
meal 6
6oz turkey
1 cup jasmine rice
1/4 cup black beans
1/2 avocado
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

[guns01]

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

Tuesday

cardio/abs/chest

30 min stepmill lss

hanging knee raise x20/4
hs bench (all negs) 45x8 70x8 90x8 115x8 135x8 180x8 215x8 225x8 90x23
incline db press 75x8 85x8 95x8 105x7 70x21
banded floor press 50x12 50x10 50x11 50x12

done for the day. didnt do any stretching movements today because i was failing miserably and had nothing left in the tank at all. the negatives on the first movement then the heavy dbs just completely took everything out of my chest. i should have moved them to the end esp since they were a new tech being added in and it completely destroyed my chest. nasty pump though and everything held up and felt really good other than hitting the wall big time.



meal 1
2 whole eggs
4oz sirloin
1/2 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 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
12oz red potatoes
apple
asparagus
1/4 cup black beans
1/2 avocado
meal 6
6oz turkey
1 cup jasmine rice
1/4 cup black beans
1/2 avocado
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

[guns01]

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

monday

cardio/abs/back

30 min stepmill lss

standing cable crunch w/vac 70x20 85x20/3
pull leg fwd db rows 50x10 55x10 60x10 65x10 70x10 75x10 80x10 85x10 90x10
chest supp tbar rows 45x8 70x8 90x8 115x8 135x8 160x8 rp160x9x6x4
hs iso row ng 45x10 90x10 135x10 180x10 225x10
assist chins x10/4

done for the day. nothing really crazy today, all straight sets with a few different movements. did train with my buddy at his facility where the dbs have huge grips and the tbar row machine is way different than the other 2 facilities i train at. so much heavier on everything and different angles. def got a really good pump going and damn if i didnt get sore as hell after this session. db rows kind of irritate lower back a bit because that type of pull is really awkward but locks in place better and makes it harder to use momentum and cheat.


meal 1
2 whole eggs
4oz sirloin
1/2 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 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
12oz red potatoes
apple
asparagus
1/4 cup black beans
1/2 avocado
meal 6
6oz turkey
1 cup jasmine rice
1/4 cup black beans
1/2 avocado
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/abs/back

30 min stepmill lss

hanging knee raise x20/4
standing cable crunch w/vac 70x20 85x20/3
mag wide grip pull downs 85x10 100x10 120x10 140x10 160x10 180x10 200x10 220x9ish
neutral close grip low row 100x10 120x10 140x10 160x10 180x10 200x10 220x10
Giant Set 1
sup grip pull downs gs 140x10
sup grip bent rows gs 135x10
hs dante row gs 90x10
dead stop bent row gs 135x10
hs iso rows gs 90x10
hs shrugs gs 90x10
t bar row gs 90x10
hs deadlift gs 90x10
Giant Set 2
tbar row ds gs 100x10ds 75x10ds 50x10ds 25x10
hs iso pulldown stretch gs 70x10
dead stop bent row gs 135x10
hs dante row gs 70x10
sup grip bent row gs 135x10
hs shrugs 70x10
hs deads 70x10
Giant Set 3
hs dante stretch pulldown 90x10
pg machine row gs 150x10
machine pullover gs 120x10
tract machine pulldown pg 140x10
tract machine pulldown ng gs 100x10
hs shrugs gs 90x10
Straight sets
hs deads 90x10 115x10/4

done for the day. went out of town for sunday and monday for some q time with the mrs and a doc appt. was a blast but training week is off track now since i lost monday. top that on going in at what should have been dead time and it was shit housed packed full of morons. hadnt planned on doing double ab training but had to do something while waiting. that and i also had to differ the movements i had programmed in because of stupid people. actually got lucky and worked in with a couple reasonable guys for a change. most are arrogant dick heads and travel in packs. anyway beat up a little bit but not to bad from the trip. obviously hips and low back are tight from sitting but it was nice to do some pulls with the lats on a dead lift platform. got some really good blood moving around and some hellatious pumps. all in all a good session. got therapy weds so week will have to shift even more.



meal 1
2 whole eggs
4oz sirloin
1/2 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 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
12oz red potatoes
apple
asparagus
1/4 cup black beans
1/2 avocado
meal 6
6oz turkey
1 cup jasmine rice
1/4 cup black beans
1/2 avocado
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

abs/legs

standing cable crunch w/vac 70x20 85x20/3
leg extensions 75x20 90x20 105x20 120x20 135x20 150x20 165x20 180x20 195x20 210x20
seated leg curls 75x20 90x20 105x20 120x20 135x20 150x20
abductors ss 80x10ss 90x10ss 100x10ss 110x10ss 120x10ss 130x10ss 140x10ss(no rest all back to back and back and forth)
adductors ss 100x10 ss120x10 ss140x10 ss160x10 ss180x10 ss190x10/2
reverse hacks ss 90x10ss 180x10ss 270x10ss 360x10ss
hacks ss ss90x10 ss180x10 ss270x10 ss360x10
belt squats tut 90x10 180x10 270x10 ran out of time (these were done with as slow on both neg and concentric as possible each rep probably close to about 45sec of so)

done for the day. super fast paced day today and was running behind right out of the gate. a little tired and ran down going in but still got a pretty good session in considering. i like to push the tempo and force blood but i dont like chasing the clock haha. i like to be damn near done and look down and it's only been like 70mins not i only have 20mins left. great pump and pretty good strength. the reverse hack into normal hack super set was a huge lung check for sure. i kept the negatives pretty slow and controlled and exploded out of the hole. lit the entire leg up big time and then moving into the tut on belts was a serious test of pain tolerance and gut. i was shaking like a cat shitting razor blades at the end. all in all i would say a damn good one even though i would have like to got a tad bit more volume in.


meal 1
2 whole eggs
4oz sirloin
1/2 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 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
12oz red potatoes
apple
asparagus
1/4 cup black beans
1/2 avocado
meal 6
6oz turkey
1 cup jasmine rice
1/4 cup black beans
1/2 avocado
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/abs/chest/delts

30 min stepmill lss

hanging knee ups x15/4
neutral grip machine press 60x20 80x20 100x20 120x8 140x8 160x8 180x8 200x8 ds190x8ds 160x8ds 120x8ds 100x8ds 90x8ds 80x8ds 70x8ds
neutral grip incline machine press 80x10 90x10 100x10 110x10 120x10 130x10 140x10
incline machine press 205x8 230x8 245x8 260x8 (not getting to full contract on last rep of final 2 sets. chest was smoked)
machine fly ss 75x10ss 90x10ss 105x10ss 120x10ss 135x10ss
reverse pec deck fly ss ss30x10 ss45x10 ss60x10 ss75x10 ss90x10 105x10
incline pro grip fly 20x10 25x10 30x10 35x10

done for the day. pretty damn good session in today but later than usual so timing was a tad bit off. the mrs went into work later than usual so i chilled with her so whole sched got shifted. good pace since i was solo and actually pretty strong since i hadnt been on these machines in a couple of weeks. was missing the top end of the reps on my heavy work but i figure that came from the higher rep and volume of the first two movements. got new iron rebel elbow sleeves so elbows actually felt great but shoulders not so much. so i went with rear delts only and even that hurt quite a bit. crazy no pain with chest training but as soon as i rolled into shoulder work they got pretty angry. hell of a pump in the rear delt though. all in all a good session


meal 1
2 whole eggs
4oz sirloin
1/2 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 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
12oz red potatoes
apple
asparagus
1/4 cup black beans
1/2 avocado
meal 6
6oz turkey
1 cup jasmine rice
1/4 cup black beans
1/2 avocado
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/abs/back

30 min stepmill lss

standing cable crunch w/vac 55x20 70x20 80x20/2
mag wide grip pull downs 85x10 100x10 120x10 140x10 160x10 180x10 200x10 220x10
mag medium neutral grip low row 100x10 120x10 140x10 160x10 180x10 200x10 220x10
Giant Set 1
mag medium sup grip pull down gs 140x10gs
sup grip bent row gs 135x10gs
incline db seal row gs 45x10gs
mag medium grip sup low row gs 180x10gs
t bar row gs 100x10gs
dead stop bent row gs 135x10
Giant Set 2
t bar row gs/ds 150x10ds 125x10ds 100x10ds 75x10ds 50x10ds 25x10
dead stop bent row gs 155x10
low row gs 180x10
incline db seal row gs 45x10
sup grip bent row gs 155x10
pulldowns gs 140x10
incline mag medium sup grip pulldown 65x10-9-8-7 down to 1
Giant Set 3
db pullovers gs 55x10gs
hs iso row forced stretch gs 90x10
pull downs gs 140x10
incline med sup grip pulldowns gs 65x10
incline med pro grip pull downs gs 65x10
fwd lean low row gs 70x10
low row gs 180x10

done for the day. testing the waters big time after last weeks mid back sweet baby jesus painful lockup. a little bit tender on the first couple of sets but no issues with that at all. hopefully it wont sneak up and get me later on haha. low back hip on opposite side was a little irritated but nothing crazy, did pump up quite a bit on me but not painful or an issue over all. buddy brought in all the different mag grip bars for back training, so the choice of angles was unlimited. so we def hit some areas that normally dont get hit as hard. all in all an outstanding workout and great pump. bloods were done up first thing in the am and test was put back in. so we are most likely all systems go.



meal 1
2 whole eggs
4oz sirloin
1/2 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 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
12oz red potatoes
apple
asparagus
1/4 cup black beans
1/2 avocado
meal 6
6oz turkey
1 cup jasmine rice
1/4 cup black beans
1/2 avocado
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms