Follow Along G's Run to the NA's

[guns01]

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

yesterday

cardio/arms

30 min stepmill lss

bar press downs 30x20 35x20 42.5x20 50x20 57.5x20 65x20 72.5x20 80x20 85x20 ds85x10ds 72.5x10ds 57.5x10ds 50x10ds 42.5x10ds 35x20ds 30x20ds 25x20
oa db french press 20x10 25x10 30x10 35x10 40x10
facing away bb extensions 50x10 57.5x10 65x10 72.5x10 80x10
occluded rope press downs 35x41 35x26 35x24 35x17 35x14
rope hammer curls 20x20 25x20 30x20 35x20 42.5x10 50x10 57.5x10 65x10 72.5x10 80x10
lying straight bar cable curls 25x10 40x10 55x10 70x10
occluded hs preacher curls as 10x10 20x10 30x10 40x10 ds 40x10ds 30x10ds 20x10 10x10

done for the day. wanted to go hard today but thought better of it with the back being tender where it locked up yesterday. so i opted on some straight sets with higher end reps and ended with occluded work. trying to push as much blood in and get some good work in without locking up and having to go to the er haha. no issues with the back other than my lower back in the normal area having some small spasmns when we started warming up but nothing crazy and it went away. elbows were a tiny bit irritated but once warmed up not bad at all, even able to hit the over head db french presses pretty heavy. obviously a hell of a pump with the occluded stuff but even before it was still solid. all in all a good session. i may start adding in more occlusion training off and on.


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/legs

30min stepmill lss

standing cable crunch w/vac 70x15/4
leg extensions 70x20 85x20 100x20 115x10 130x10 145x10 160x10 175x10 190x10 ds205x10ds 190x10ds 175x10ds 160x10ds 145x10ds 130x10ds 115x10ds 100x10ds 85x10ds 70x10ds 55x01ds 40x10
abductors 60x10 80x10 100x10 120x10 140x10 160x10 ds160x10ds 140x10ds 120x10ds 100x10ds 90x10ds 80x10ds 70x10ds 60x10ds 50x10
adductors 100x10 120x10 140x10 160x10 180x10 ds190x10ds 170x10ds 150x10ds 130x10ds 110x10ds 100x10ds 90x10ds 80x10ds
belt squats 90x10 180x10 270x10 360x10 ds450x10ds 360x10ds 270x10ds 180x10ds 90x10 (nut buster)
sissy squats x10/4

done for the day. had one hell of a bad issue yesterday that almost kept me out of the gym. washing my hands getting ready to leave and went to dry them off and got the worse back spasms of my life in my mid back right at the top of my lower back. so bad that i literally couldnt stand up or even take a deep breath. i even had to call the mrs at work to come home to take me to the er. before she made it, i had my son fascia blast the area and i carefully got ice on it for about 10 mins. it took about an hour for it to finally release and once it did other than being a bit sore and pretty tender it wasnt an issue anymore. scared the shit out of me because if i stood up even close to straight up and down it would move around into my abs and i literally couldnt take a breath. man it was bad. wife got pissed at me for going to the gym and made my son go to the gym with me to make sure i didnt do anything stupid haha.
still with all that i tested the waters out with the standing crunches and it was fine. didnt try to load back at all and got a pretty damn good session in with some good weights. so i would say i got a pretty good one in considering. not to mention since the labs on monday i couldnt afford to take a day off or it would mess up my 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

cardio/chest/delts

30 min stepmill lss

hs bench press 45x10 70x10 90x10 115x10 135x10 ds180x8ds 135x8ds 90x10ds 45x12
hs incline press 45x10 70x10 90x10 115x10 135x10 ds160x8ds 115x8ds 90x8ds 70x8ds 45x10
incline pro fly 20x10 25x10 30x10 35x10 40x10 ds45x10ds 35x10ds 30x10ds 25x10ds 20x10
machine lats 40x10 60x10 80x10 100x10 ds120x10ds 100x10ds 80x10ds 60x10ds 40x10
reverse pec deck fly 60x10 80x10 90x10 100x10 110x10 120x10

done for the day. elbows are pretty well beat up and tender. got some pretty heavy stuff in today though and it was only limiting on the early sets. funny the lighter stuff hurts way worse than the progression into much heavier weights. ran into some petering out issues on the drops. start off good and strong and then hit the wall quick as shit forcing 3/4 reps for the last couple. so endurance was down just a tad but pumps are still kicking so i dont think it is a carb issue at this point. still a little run down from the time change but got 8 hours the last 2 days. probably another week for me to balance back out. forgot to note yesterday that training and cardio will be 4 straight days with friday through sunday off. i have labs on monday for my doc. so i have to be as clean and fresh as possible so nothing is skewed.



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

banded ab wheel x10/4
reverse hypers ss 90x10/4ss
hypers ss x10/4
mag wide grip pull downs 85x10 100x10 120x10 140x10 160x10 180x10 200x10
low rows 100x10 120x10 140x10 160x10 180x10 200x10
incline db seal rows 30x10 40x10 50x10 60x10 70x10
sup grip pulldowns 85x10 100x10 120x10 140x10 160x10
hs pulldowns forced stretch 90x10 135x10/2
hs low row forced stretch 90x10/3

done for the day. got 2 issues this damn week already. first issue is i am tired as fuck and weak from a combo of sleeping like sat night and daylight savings time change. so going in i was tired and felt ran down and weak. second the mrs decided to buy our grand daughter a dresser which i had to go pickup and load and unload. in doing so i stepped in between two steps and tweaked my damn lower back unfortunately. it is tight and tender but doesnt have me pulling to one side yet. i am damn close to that point though, so today's training was centered around keeping it as protected as possible. started training with some reverse hypers and hypers to open it up and flush the area out a bit. not a bad session but not a good one either. lost some strength obviously but still got a pretty good pump going.


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

leg extension ss 70x20ss 85x20ss 100x20ss 115x20ss 130x20ss 145x20ss 160x20ss 175x10ss
lying leg curls ss 50x20 60x20 70x20 80x20 90x20 100x20 110x20 120x10
abductors ss 60x20 70x20 80x20 90x20 100x20 110x20 120x20
adductors ss 100x20/3 110x20 120x20 130x20 140x20
sissy squats x10/6
belt squats ts 90x10ts 180x10ts 270x10ts 360x10ts
leg press ts ts 200x10ts 300x10ts 400x10ts 490x10ts
belt squats ts 90x6 180x6 270x6 360x6
hack squats (ascending set) 90x10as 135x10as 180x10as 225x10as 270x10as 315x10as 360x10

done for the day. today was a huge cluster fuck of a day big time. got tied up and was way behind my time line. walk into the gym and get ready to start and i left my jug of intra on my table at home. shit thing was i went to the furthest gym from my house. so had to roll back to the house and got back and had just a tad bit over an hour to get it in. no ab work to open back up and no really good warmup. just got in and went balls out. got one hell of a nasty pump though and absolutely destroyed myself completely. back got a bit tight but i dont think i aggervated it or hurt it. also had to be real easy on the adductors still that's why the sets are the way the are. good session but not a good day at all.


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/chest/delts

30min stepmill lss

hs incline press ss 45x10ss 75x10ss 90x10ss 115x10ss 135x10ss 160x10ss 180x8ss
incline pro fly ss 15x10 20x10 25x10/2 30x10 35x10/2
decline db fly ss 55x10ss 65x10ss 75x10ss 85x10ss
flat db fly ss 20x10 25x10 30x10 35x10
flat db hex press 25x10 35x10 45x10 55x10 65x10 70x10
reverse pec deck fly 60x15 70x15 80x15 90x15 100x15 110x15 120x10 130x10 140x10

done for the day. i think i went a little over board with my stretches on the rows yesterday. tweaked the pec just a tad bit and that fucker hurt all day afterwards. didnt impede training at all today but still was a little tender training. elbows were actually feeling pretty good today and got pretty good strength going. well i should say they were awesome up until the reverse pec deck when i hyperextended a smidge squeezing the lighter weights. so i shut it down after that. all and all another good session in the books. got therapy weds and feeling pretty good. added a couple supps in to drive t down for bloods. not sure if i will keep them in for duration of prep just yet. also started bringing cals down this 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

supp add
50mg tren eod
50mg mast eod

[guns01]

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

monday

cardio/abs/back

30min stepmill lss

banded ab wheel x10/4
oa sup pulldowns 25x10 35x10 40x10 45x10 50x10 55x10 60x10 70x10
oa incline cable row 15x10 20x10 25x10 30x10 35x10 42.5x10 50x10
incline sup grip pulldowns ss 57.5x10ss 65x10ss 72.5x10ss 80x10ss 85x10ss
incline pro grip pulldowns ss 57.5x10 65x10 72.5x10 80x10 85x10
hs low row forced stretch 45x10 70x10 90x10 115x10 (brutal)

done for the day. made a trip out of town over the weekend and it aggervated the hip that had my back all jacked up. so i opted to change training up a bit to take as much stress off of the lower back and hip as much as possible. lots of lower lat mid back focus. got one hell of a pump and the stretching on the last movement was brutal. didnt aggervate either the back or the hip any extra so i would say a damn 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
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/arms

30min stepmill lss

rope press downs sets of 10 starting at 25 up to the stack
cable rope curls sets of 10 starting at 20 up to 80
away facing rope extensions 42.5x10 50x10 57.5x10 65x10 72.5x10 80x10
incline db curls 15x10 20x10 25x10 30x10 35x10
bb french press 75x10 95x10 115x10 135x10
seated bb curls 75x10 95x10/3

done for the day. elbows were pretty good going in but damn if they arent smoke checked now. not so bad during the session but once cooled down they were and are not happy at all. sad thing is we didnt get to awful crazy heavy at all. such a huge pain in the ass. prob coming from training age and dropping out the npp until bloods are done. still got a hell of a nasty painful pump going. so other than elbows a really good day in the books


meal 1
2 whole eggs
4oz sirloin
1.5 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1.5 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
1/3 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
1/3 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
1.5cup 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

thursday

abs/legs

standing cable crunch w/vac 70x15/4
lying leg curls (3sec contract) 50x10 60x10 70x10 80x10 90x10 100x10 110x10 no hold 120x10
leg extensions (3sec contract) 75x10 90x10 105x10 120x10 135x10 150x10 165x10 180x10
abductor ss 80x10 90x10 100x10 110x10 120x10 130x10 140x10 150x10
adductor ss 100x10 120x10 140x10 160x10 180x10 190x10/3
reverse hacks ss 90x8ss 180x8ss 270x8ss 360x8ss 450x8ss 540x8ss
sissy squats ss x10/6
one leg leg press ss 200x10ss 290x10ss 380x10ss 470x10ss
vertical leg press ss 90x10 135x10 180x10 225x10

done for the day. not a bad session at all today. no issues at all whatsoever and got pretty damn heavy and still had some left in the tank. pump was good and painful and left with legs buckling. i actually went solo because partner had appt, so i got to push really hard on the reverse hacks at my normal gym. all in all a really good day in the books


meal 1
2 whole eggs
4oz sirloin
1.5 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1.5 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
1/3 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
1/3 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
1.5cup 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/chest

30 min stepmill lss

incline db press 25x8 40x8 55x8 70x8 85x8 100x10 110x10
Giant Set 1
decline db press gs 80x10
flat db fly gs 35x10
hs bench forced neg gs 70x10
incline db fly gs 35x10
Giant Set 2
incline db fly gs 35x10
flat db press gs 85x10
flat db fly gs 35x10
decline db press gs 80x10
incline bb pause press gs 135x10
Giant Set 3
Cable fly high to low gs 30x10
flat db fly gs 35x10
incline bb press gs 135x10
decline db fly gs 35x10
flat db press gs 85x10
incline bb press gs 135x10
Giant Set 4
incline bb press tut 95x10
flat db fly gs 35x10
decline db pullover fly gs 15x10
incline bb press gs 135x10
cable fly high to low gs 30x10
Finisher
hs bench press 70x30

done for the day. great session today for the most part. switched issues up a tad bit with forearms and elbows being good but shoulder is a tad bit beat up. so i dropped the shoulder work off for today and will tack it on with arms friday. didnt want to push it further considering how heavy and much volume i hit. super strong though today and an excellent pump. everything was firing on point esp since we were going back to back on the intro heavy incline db press. so maybe 20-30sec rest between sets and still able to move up over 100. actually have gotten a bit stronger. all in all a good day in the books


meal 1
2 whole eggs
4oz sirloin
1.5 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1.5 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
1/3 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
1/3 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
1.5cup 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

30min stepmill lss

standing cable crunch w/vac 70x15/4
mag wide grip pull downs 85x10 100x10 120x10 140x10 160x10 180x10 200x10 220x10 160x15(forced stretch)
hs iso low row 45x10 70x10 90x10 115x10 135x10 70x10(forced stretch)
Giant Set 1
sup grip pulldowns 140x10gs
sup grip bent rows 135x10gs
incline db seal row 50x10gs
low row 200x10gs
tbar row 135x10gs
bent row dead stop 135x10
Giant Set 2
t bar row ds 180x10ds 135x10ds 90x10ds 45x10gs
bent row dead stop 135x10gs
low row 200x10gs
incline db seal row 50x10gs
sup grip bent row 135x10gs
Mag wide grip pulldowns 140x10gs

done for the day. sched got all dicked up today so had to get in way earlier than usual and jam my two meals prior way closer together than i like to. so training on a way fuller gut was not fun at all and i was fighting back keeping it down. not to mention a little on the dehydrated side. had the hvac people coming out to work on the ac so since i had a 4 hour window i had to roll out early and get out fast. got a really good pump going and strength was pretty damn good to boot. moved into hrt maint phase right now for bloods on 22d and doc appt on the 29th. then it will be wide open for prep. see if i can continue to make some improvements during this block as well. not as much pining is going to be a nice break though. i did crank up my gh to 6iu ed 5 days a week last week which i forgot to note here.


meal 1
2 whole eggs
4oz sirloin
1.5 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1.5 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
1/3 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
1/3 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
1.5cup 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/delt

30 min stepmill lss

incline situps x15/4
ng machine press 60x20 80x20 100x20 120x8 140x8 160x8 180x8 200x8 220x8 240x8
ng machine incline 100x10 120x8 140x8 150x8 160x8
incline machine press 210x8 225x8 240x8 240x8 240x8 240x7
machine fly 75x10 90x10 105x10 120x10 135x10 150x10
reverse pec deck fly 30x10 45x10 60x10 75x10 90x10 105x10 120x10 135x10

done for the day. super strong today but petered off on the 3d movement which was supposed to be my heaviest. went in elbows beat up and i tweaked the shit out of my mid back posing in the am pretty damn bad. right in the kidney area where the lower meets the mid lower rhomboids. it hurts to breath in haha. i knew exactly what i did when i locked into a front dbl pose and it tightened up. i said damn it, cause it's not the first time it's happened. i try to pose after cardio when i am bone dry in the am and a little fatigued so it somewhat simulates being on stage. it does set you up for these issues but it's as close to being depleted and dry as i can get right now. great pump and a pretty good session but limited a bit from the back. i will say a pretty good one though. day off tomorrow and some additional fascia blasting to hopefully be good by leg day.


meal 1
2 whole eggs
4oz sirloin
1.5 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1.5 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
1/3 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
1/3 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
1.5cup jasmine rice
1/4 cup black beans
1/2 avocado
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

daily supp additions
75 tne
30 halo
50 drol

[guns01]

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

yesterday

cardio/abs/back

30min stepmill lss

banded ab wheel x10/4
oa sup pull downs sets of 8 to failure (not on my normal machine so no clue on this one) about 8 sets total
ng low row 100x10 120x10 140x10 160x10 180x10 200x10 220x10 240x10
Giant set 1
sup grip pull downs 140x10gs
sup grip bent row 135x10gs
incline db seal rows 45x10gs
low row 180x10gs
tbar row 125x10gs
bent row deadstop gs 135x10
Giant Set 2
Tbar row ds/gs 175x10ds 125x10ds 100x10ds 75x10ds 50x10ds 25x10
bent row deadstop gs 135x10gs
low row gs 180x10
incline db seal rows gs 45x10
sup grip bent row gs 135x10
pull downs 140x10gs
incline sup grip pull downs 65x10-9-8-7 down to 1

done for the day. feeling pretty good and strong going in but got delayed starting up, so time was cut short. gym was a little busy later than usual so we had to hold off for a bit to hit giant sets. so still got in some good work and volume but i did want to work some more movements and angles in. still got an excellent pump and other than a little nagging with the elbows and a nasty forearm pump it went really well. did tighten hips up a tad little bit but no low back issues at all. so chalk it up for a really good day in the books. this is the final week of the additional supps for the time being.


meal 1
2 whole eggs
4oz sirloin
1.5 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1.5 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
1/3 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
1/3 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
1.5cup jasmine rice
1/4 cup black beans
1/2 avocado
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

daily supp additions
75 tne
30 halo
50 drol

[guns01]

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

yesterday

cardio/chest/delts

30 min stepmill lss

db hex press 25x10 35x10 45x10 55x10 65x10 75x10 85x10
incline pro db fly 20x10 25x10 30x10 35x10 40x10
bb bench press tut 135x8 135x6 135x6 135x43
hs bench press ss 45x10ss 70x10ss 90x10ss 115x10ss 135x10ss
reverse pec deck fly ss 60x10 70x10 80x10 90x10 100x10

done for the day. hit a pr on the db hexs but went into the session trying to protect the elbow but still be productive. both elbows and shoulders are nasty beat up now. no clue how or why but i really dont want to push them further. so other than the heavy db hex press i saved the heavy press for the end and even added a super set in. actually ended up able to push more than i figured. no pain during training really but once cooled down they still hurt pretty good. still making progression on the iron mind bands and using my creams. it should balance out eventually haha. may pull back a week with high reps or long contractions to give everything a little break. wont make that call till my two rest days over the weekend.


meal 1
2 whole eggs
4oz sirloin
1.5 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1.5 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
1/3 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
1/3 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
1.5cup jasmine rice
1/4 cup black beans
1/2 avocado
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

daily supp additions
75 tne
30 halo
50 drol

[jolter604]

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

Tne is a great boost

Eat, pound, sleep...