Follow Along G's Run to the NA's

[guns01]

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

yesterday

chest/delts/cardio

incline db press 25x15 40x15 55x10 70x6 85x6 100x12/2 100x9 100x8 (failed miserably)
hs incline 45x10 70x10 90x10 115x10 115x9
machine press cs 100x10 120x10 160x9cs x8cs x8cs x5
machine fly with 15sec iso in stretch 80x8/3
db rear lat swings 50x25/4
ng db press 50x8/4
25min stepmill lss

done for the day. very shitty day in today. been a little bit under the weather with some garbage sinus crap going on. so yep sick again but not so much that i cant train. i did loose a boat load of strength today though which pissed me off royally. when i hit working sets and hit the goal on the first two i thought hell yeah going to be a good day and then bam, hit the wall and it all went down hill from there. i did add in my walking between sets which normally improves recovery as well as 10sec squeezes on the muscle being trained after every set. that could have zapped my strength a bit or the sickness. no clue. did get one hell of a good pump going if nothing else. oh shit i did have therapy work done earlier in the am before training. so that could be one of three things that took it out of me. therapy work on lower body mainly was really good though. i would say overall a medium day

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 apple or banana
2 cups spinach
meal 2
8oz cod
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
2 rice krispy treats
1 banana
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
90g kids cereal
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

back/cardio

one arm bb rows 25x15 50x15 75x8 100x8/4
t bar rows 45x10 90x10 135x10 180x5ds 135x6
db pullovers 60x8ss 70x8ss 80x8ss 90x8ss
chins ss ss x10 ss x8/3
20min stepmill lss

done for the day. planned on pulling some trap bar deads today and kn0ocking out some shrugs but my neck and left trap are all pissed off and have been for a few days. i think my pillow is shifting and since i have been sleeping so hard that it is cinching the fuck out of my neck. so after very careful consideration, i pulled them from the lineup just to be safe and not injure anything. hell the pullovers and bb rows activate it a bit anyway. so i am feeling like that was a pretty good call. i also cranked up a level higher on the stepmill and dropped the rower out for the day. again trying to let the neck heal up. still a hell of a good day either way. great freaking pump and everything feels pretty damn good for a change.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 apple or banana
2 cups spinach
meal 2
8oz cod
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
2 rice krispy treats
1 banana
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
90g kids cereal
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

chest/delts/cardio

incline db press 25x15 40x15 55x10 70x8 85x8 100x8 105x8/2 105x7 105x6 (seriously pissed me off)
hs incline press 45x6 70x6 90x6 115x6 (even more irritated)
ng machine press cs 100x4 120x4 140x4 160x4 cs180x10cs x8cs x7cs x7cs
machine flys(butterfly one) 80x10/3 (30sec stretch each set)
bent over db lat swings 50x30/4
ng db shoulder press 50x8/4
25min stepmill lss

done for the day. extremely pissed off today. no strength gain on pretty much anything. lost reps like a champ and the more i went in the more pissed off i got. got a great pump and everything felt really good so that's why it was so irritating to me. i even rested for 2mins after i missed the first goal and no dice, i still lost another rep. well i cant completely say that because i destroyed the cluster sets on the machine press. not a good day in the books to me but still productive. i am also hitting pretty much 8 hours of sleep night pretty consistently and normally get in a nap or two. so i know my recovery should be pretty good. i havent used my cpap in about a week though because i have some nasty sinus garbage going on. not blaming that but noting it in here.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 apple or banana
2 cups spinach
meal 2
8oz cod
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
2 rice krispy treats
1 banana
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
90g kids cereal
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

legs/cardio

occluded work
seated leg curls 75x20 90x20 105x20 120x20 135x20 150x15
leg extensions 70x20 85x20 100x20 115x20 130x20 145x15
adductors 100x20 120x20 140x20 160x20 180x20 190x20
regular work
leg press 90x8 135x8 180x8 225x8 270x8 315x8 360x8(all back to back) 450x8 540x8 630x8 ds720x10ds 630x10ds 540x10ds 450x10ds 360x10ds 270x10ds 180x10ds 90x74
20min stepmill lss

done for the day. hitting occluded work for the last few weeks to help protect the knee but still get some good work in. wanted to get some more work and volume in today but ran short on time because i was running behind. still broke the legs off pretty safely and got one hell of a nasty pump going. i have kept my knee sleeves down except for my heaviest sets and i think that is where i may have developed my knee issue a little. my tear drops are pumping up and getting more sore than they have in years. so i think that by pulling them up as soon as i started training quads i may have weakened them a little over time which in turn made all the tendons around my knee to get stupid tight. anyway that's what i have been doing the last few weeks. i may switch back to single leg work here soon when i have to drop the occluded work out. tomorrow is a cardio and rest day only. so i should be able to rest up some and chill. all in all a good day in the books considering the leg setback. good thing legs have always been a huge strong point for me and respond really well.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 apple or banana
2 cups spinach
meal 2
8oz cod
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
2 rice krispy treats
1 banana
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
90g kids cereal
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/back/bis/abs

25min stepmill lss

db rows 50x15 60x15 70x12 80x12
one arm supp pulldowns 35x15 42.5x15 50x10 60x10
cable upper lat pullovers 35x15 42.5x15 50x15 60x15/2
hypers x20/4
db curls 10x15 15x15 20x15 25x15
machine crunches 40x15/4

done for the day. back at the log. i havent been able to train hard at all and pretty much have just been moving blood around and doing cardio. i slept really funky and made a piece in my back where the trap and rhomboid come together on the spine tighten up so bad that it crippled me. literally i couldnt close a door or use my left arm at all. maybe tricep hand delt pretty much the whole back side of my arm miserable painful. sucked it up for about 3 days before hitting the er for shots steroids muscle relaxers etc... gave it another week since they said my x rays where clear and it had only gotten a tiny bit better. so i hit the ortho for more meds and pt. i have had deep tissue graston work chiropractic, ice, heat, every cream you can imagine and everything i could possibly think of to heal it up. this is the first week back in and i am still not training traps or rhomvoids at all as noted above. it is still tight and a little painful but not even close to where it was. still able to get a pretty good pump going though and got a halfway ok session in. i am prepping now and have been but i did lose a week or two of training hard. i am a head of sched so that hasnt stressed me out to bad. hopefully by next week i will be back at 100% wide open again.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz cod
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/chest/delts/abs

25min stepmill lss (fasted)

incline db press (testing the water) 25x15 40x15 55x15 70x10/2
incline db pro fly 10x12 15x12 20x12 25x12
ng machine press 100x8 120x8 140x8 160x8/2
machine fly 80x10/4
semi incline machine press 85x10 110x10 130x10 150x10 170x10 (this machine is perfect)
db side lats 10x15 15x15 20x15 25x15
machine crunches 50x15/4

done for the day. kind of an epic fail strength wise but great pump. tested out the db work and that was no good and then the machine press with neutral grip. not bad but not much of a top end and strength really fell off quick. finally two of the gyms i go to have this hyprid incline/flat press life fitness machine that was perfect for my issues. good range of motion with no pain in the angry area at all and no drop off in strength at all. so i am guessing this will be my focus movement for chest for a little bit. did dip into shoulders a smidge since i didnt touch the since it locked up. only a little pain in the medial head and it pumped up quick. so even though it is pressing on some nerves in my back the muscles are still firing and filling up with blood. all good news on that front. ran into my chiro doc and i am going in to see him before the end of the week for some work and set up a treatment plan. i think i am going to be doing more therapy and rehab than i am actually training this go round. i have to stay on top of this crap so it doesnt rear it's ugly head in the future. i am far from lazy but when everything is feeling good or should i say somewhat normal i tend to pull back on a lot of the preventative stuff i know i should be doing. got to knock that crap off for longevity.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz cod
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/back/abs/walk

25min stepmill lss level 12

activation movements 2 rounds
one arm bb rows 25x15 50x15 75x10 100x10/4
close grip pulldowns 100x8 115x8 130x8 145x8 160x8/3
db pullovers 60x10 70x10 80x10
rack pulls 135x5 185x5 225x5/3 (very careful)
machine back extensions 190x15 215x15
machine crunches 30x15 40x15/3
30min slow walk to hit step goal for the day

done for the day. still dealing a bit with the neck issue. start pt next week and still doing all the other therapy work to help speed up the process. still only really hindering chest and shoulder work and i am not doing any direct trap or rhomboid work just yet. brought on a new local client that i am putting through the ringers right now. so pace and tempo is pretty high right now with what i am able to do without jacking myself up even more. he is hanging pretty well so sky should be the limit. all in all a good day with no new or real bad issues going on right now. looking to be way way ahead of sched. prob be stage ready around 6-8 weeks early. so maybe a good rebound and then back on the gas to fill out even more. going to be interesting since i am so far ahead of the curve right now.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz cod
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/chest/delts/steps

25min stepmill lss level 12

incline db press 25x15 40x15 55x10 70x5 80x9 75x8x9x7x7 (freaking pissed)
machine press 115x10 130x10 145x10 160x10 175x10 160x10/4
dips x10/4
machine fly 1.5 110x10/3
reverse peck deck fly 70x15/4
steps 12k for the day

done for the day. already have pointed out that bound up muscle issue i have in my neck/back. it is mainly hindering my chest and delt work. the side still fires and works and i can feel it but i have lost a shit load of strength and it just gives out. i came up with the theory yesterday that when i train chest and pinch shoulder blades together to get into position. it starts to pump that area of messed up tissue up. which in turn presses on the nerves in question. so with each rep i make it tighter until it just gives out. anyway still got a pretty good pump going and not happy with the work but still got it done. had adjustment done yesterday also and he says we are light years ahead of where he thought we would be when i first saw him. shit show day and hoping to get it back to where it was sooner than later.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz cod
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/legs

25min stepmill lss level 12 (brutal today)

standing one leg curl 10x15 20x15 30x15 40x15 50x15 60x15
adductors 100x20 140x20 160x20 190x20/4ss
seated leg curls ss ss130x12 ss145x12 ss160x12 ss175x11
one leg leg press 45x15 90x15 135x15 180x15
ascending set leg press 90x5as 180x5as 270x5as 360x5as 450x5as 540x5as 630x5as 720x5as 2 rounds
ascending set leg press 90x5as 135x5as 180x5as 225x5as 270x5as 315x5as 360x5as 405x5as 460x5as 505x6 540x6as
hacks(3sec neg) 90x8 180x8 270x8 360x8

done for the day. nasty session today. cardio was absolutely brutal this am and it really kicked my ass and i didnt sleep well the night before so i figured the whole day would be garbage. ended up not being to awful bad. not the strongest day in the books but still get a hell of a good session in with pretty much no issues at all. broke my new client off big time and he ended up laying on the floor. those are the best sessions. only have cardio tomorrow and a therapy session. so tomorrow will be pretty laid back. cardio will probably be much worse. thursday and friday cardios are always the hardest to get through. great session.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz cod
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/back/abs

25min stepmill lss level 12

one arm bb rows 25x15 50x15 75x10 100x10 75x10/2 75x15/2
one arm sup grip pulldowns 50x5 60x5 80x5 100x10/3
db pullovers ss 60x10ss 70x10/2ss
chins ss x8/2 x7
machine back extensions ss x15/3
incline situps ss x15/3

done for the day. shit show of a session today. felt off going in and it didnt get any better from there. got an ok pump going but like i said nothing actually felt right at all. by the end of it my low back was screaming and ill as all hell. i did some yard work because we had a snake in the yard during the week and low and behold after the session my back went out like it does when i lose form on squats or deads. funny i actually didnt do it training but i knew it was off when i went in. lost a ton of strength right out the gate and was just not happy with anything at all today. so now i will be rehabbig two issues at the same damn time. i have chiro tomorrow pt on weds and then graston on thrusday. so ice etc.... until then and hopefully i am good by the end of the week. i know good and damn well the entire issue is coming from my hips too, so that makes it even more of a pain in my ass. it's getting old quick. 3 major issues this year so far and not a single one in the gym, knock on wood.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz cod
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[jolter604]

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

My favorite part of your loggs is the part I get to read what you eat. It keeps me from over eating, because what ever my kid does not eat she always offers me. So I could add on another half plate with out even knowing.
I think you told me once that diet is everything.



Olympiasolutions1@tutanota.com

Olympiasolutions@protonmail.com

[guns01]

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

monday

cardio/back/walk

25min stepmill lss level 12

hs one arm row ng 45x15 90x15 135x8 180x9 225x8 180x8/3
hs low row machine 45x10 70x10 90x10 115x10 135x10 115x10
dante stretch pulldowns ss 45x10ss 70x10ss 90x10/2ss
nautilus pullovers ss 70x10/4
cable face pulls 4sets 10

done for the day. still dealing with the lower back sacrum/si joint issue. nowhere near as bad as it was last week but it is still not good. it is worse when sitting and getting up from a seat. that's why i have neglected my log and being on here because it sucks sitting down. also hit pt on this training day and she broke me off after i told her nicely that i am not a normal person and i need to go hard to be able to get back to going hard. she said i got ya and i left sweating haha. not to bad of a session today even with my limitations. i moved entirely to machine work with chest support to protect the area as much as possilbe. i did get up to 5 plates on the rows to start out with but it started to pull and get aggervated so i backed it off. same with the low row machine and the trap/rhomboid area. she told me to start pushing the area but pull back if it gets irritated but continue training it. the face pulls i added in as well to work the area. didnt note the weight but i dont have a loss of strength there at all. making progress and still getting leaner so i will take it as a win.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz cod
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

Tuesday

cardio/chest

25min stepmill lss level 12

hs incline press 45x15 70x15 90x4 115x8/2 115x7 90x8 ds 90x12ds 70x8ds 45x15
hs decline 45x4 70x4 90x4 mr 115x4 x4 x4 90x4 x4 x4 (10sec between rounds)
machine press 140x4 160x4 175x4 cs 175x8cs x7cs x7cs x5
machine flys 115x10 120x10 135x10

done for the day. dropped off delts today because the area is a bit inflamed from yesterday's pt and i dont want to get a bunch more going on in there and get it fired up in my neck again. still doing the rehab stuff but i dont want to put a load on it back to back before it is ready. the biggest issues it is causing as you can see above are in my press strength. i have lost a ton of pressing power and endurance on my left side so my numbers have fell off a boat load. good thing is week to week even though i am not logging like i should be here but they are coming back. last week i think on my second work set of inclines the reps dropped off and this week i hit more sets before dropping off. been ushing some different intensity techniques to help out like cluster sets and muscle rounds with a little bit of drip sets mixed in. all in all not a terrible day in the books

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz cod
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

weds

cardio/legs

25min stepmill lss level 12

seated leg curls 75x20 90x20 105x15 120x15 135x12 150x12
adductors 100x20 120x20 140x20 160x20 180x15 190x15
leg extensions 55x20 70x20 85x20 100x20 115x20 130x20 145x20
leg press high and low 90x15 180x15 270x15 360x15 450x15/2
walking lunges 2 rounds 20 yards each

done for the day. pretty lame and low leg session today. being very cautious and easy trying not to stress the low back and hips. i was actually surprised at the leg curls and extensions not causing any pain. i did feel it start to pull a little on both and i adjusted how i was sitting and it went away. so today was more of an experiment to see where i am at and what i can do without making the situation worse. i did opt for the low and wide stance on the press to take the lower back glutes and hams out as much as possible and really hammer the outer sweep. it actually felt really comfortable. got a pretty good pump going and since the only thing i really pushed was adductors they will probably be wrecked the remainder of the week. hams prob will be also. tomorrow is an off day with nothing but cardio and an adjustment session. so i should be able to relax quite a bit and recover. since i have to take my kid back and forth to work, it is also hampering my sleep and bed time a bit. he will have his full permit soon hopefully. didnt hurt or mess anything else up so i would say a good day oeverall

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz cod
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/back

25min stepmill lss level 12

hs yates rows 100x15 115x15 130x8 145x8 160x8 185x8 205x8 160x8(5sec contract)
hs low rows 45x8 70x8 90x8 115x8 135x8 70x8(fs) all sets done with forced stretch for about 1sec and last set was 20sec
upper lat cable pullover ss 42.5x10ss 50x10ss 57.5x10ss 65x10ss
nautilus machine pullovers ss 45x10 ss80x10/3
face pulls 4sets x15

done for the day. still tinkering around the lower back. now i am at the point where i am in pain yes but i can bend over and not have to push off my legs to stand up. so it is progressing along to healing haha but i am still hitting mainly machines and trying not to stress or over work it. what really sucks is when i go back to training lower back and abs again they are going to be wrecked. actually was able to move some pretty good weight considering my limitations but didnt make it any more angry. neck is still also healing up but it didnt cause any issues at all today. so i would say a pretty damn good day in the books and moving in the right direction again finally. looking pretty good atm also

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz cod
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette