Follow Along G's Run to the NA's

[guns01]

yesterday

rp/cardio

leg extensions(warmup) 25x60 30x70 35x80
reverse hacks 90x10/2 180x10 270x10 360x10/2
wide stance belt squats 90x10 180x10 270x10 360x10/2
db stiff leg deads 25x15 40x10 60x10
wide grip ez bar cable curls 25x10 35x10 42.5x10 50x10/3
thumb down lat raise 10x10 15x10/3
machine crunches 70x15/4
20min stepmiill lss level 8

done for the day. yep i am def sick as shit. i either have a bad sinus infection or some other nasty resp bs going on. if i wasnt in a feeder week i would take the entire week off but i cant. i had a hell of a time warming up since everything is achy and nasty. once i got going the aches and pains went away but the weakness and breathing like a ***** did not. still got it in and in my mind i am hoping that sweating a bit and moving around may speed up the process a bit. wishful thinking but i do have tomorrow off entirely. so we will see.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
400g jasmine rice
2 cups spinach
meal 2
8oz chicken
400g jasmine rice
2 small bags rice cakes
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
400g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
400g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
400g jasmine rice
meal 7
8oz sirloin
2 rice krispy treats
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

monday

rp programming/cardio

hs pulldowns 45x15 90x12 117.5x10/3
hs iso low rows 45x10 90x10 137.5x8/2
cg ez bar curls 30x10 50x10 60x11/3
machine chest press 90x15 110x1 130x10 155x10/2
cable press downs 35x10 50x10 65x10 82.5x10/3
seat leg curls 90x15 110x10 135x8
glute kickback machine 135x10/2
hs machine crunches 20x16/4
20min stepmill lss level 8

done for the day. ok, back after it. this rp block is back and bicep focuses. i wrecked my shoulder/lat again last block doing hs incline press. i isolated what caused the problem and eliminated it but it is a pain in the ass training around it for the time being. i am hoping it doesnt last as long as it did last time i did it. feeling pretty good other than that and moving around some pretty good weight. pumps are staying pretty good and strength is on point. so this is the first week of the actual training block so the progressions have started up.
so the reason i havent been on and logging for anyone that follows is my son blew his knee out and had to get surgery. so dealing with that on top of my day to day had been a bit of a whirlwind. still been hitting it hard and consistent as always and making good progress. he has been back in and training with my for the last 2 weeks upper body. so we are back at it wide open. well he is half way wide open.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
400g jasmine rice
2 cups spinach
meal 2
8oz chicken
400g jasmine rice
2 small bags rice cakes
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
400g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
400g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
400g jasmine rice
meal 7
8oz sirloin
2 rice krispy treats
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

yesterday

rp/cardio

pg incline db seal rows 25x15 40x10 50x11/3
wide grip cable curls 35x10 42.5x10 50x11/3
db preacher curls 15x10 25x11/3
db lats full rom 10x10 15x11/3
belt squats 90x15 180x10 270x10 370x10/2
hanging knee raise x13/4
20min stepmill lss level 8

done for the day. not to bad of a day in the books. switched this block of seal rows from neutral grip to pronated grip. made a big difference in how much weight i could handle but damn good range of motion on these. after the feeder week of this block i was worried the ton of bicep work was going to fire up my tendonitus but so far this week it is holding up. i also did happen to add in a upper body warmup block of stuff and i feel like that is making a big difference in the area that is messing with my shoulder. doing this 4x a week with all my sessions so hopefully it will heal up sooner rather than later. still crushing the cals and starving my ass off. other than the one shoulder all my joints and stuff feel great.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
400g jasmine rice
2 cups spinach
meal 2
8oz chicken
400g jasmine rice
2 small bags rice cakes
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
400g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
400g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
400g jasmine rice
meal 7
8oz sirloin
2 rice krispy treats
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

Monday

rp/cardio

hs pulldowns 45x15 90x12 120x10/3
hs iso low rows 45x10 90x10 140x8
cg ez curls 30x10 50x6 60x12/3
machine chest press 110x15 130x10 150x10 160x10/2
tricep pressdowns 50x10 65x10 85x10/2
seated leg curls 90x15 110x10 135x10
glute kickbacks 135x10/2
hs machine crunch 20x17/4
20min stepmill lss level 8

done for the day. not to bad of a session in today. was running a little behind and had to shift meals around a little. so i ended up training with more food in my guts than i tend to like. that def didnt translate into a great situation. nothing worse than training while trying not to throw up all your meals. if had been a heavy leg day it would have been game over. hitting progressions pretty easily and feeling pretty good with no really bad issues going on currently. i am actually happy so far in the block. all in all a good session in today.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
400g jasmine rice
2 cups spinach
meal 2
8oz chicken
400g jasmine rice
2 small bags rice cakes
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
400g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
400g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
400g jasmine rice
meal 7
8oz sirloin
2 rice krispy treats
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

Tuesday

rp/cardio

incline db seal rows 25x15 40x10 50x10/3
wg cable curls 35x10 42.5x10 50x12/3
db preacher curls 15x10 25x12/3
db lat raise full rom 10x10 15x12/3
belt squats 90x15 180x10 270x10 380x10/2
hanging knee raise x14/4
20min stepmill lss level 8

done for the day. good pump going today but belt squats took my lunch. it gave me baby deer legs after the last set and their was so much blood in my quads after the first work set i didnt think the bastards were going to bend. i did push the pace a bit on them going into each set as soon as my heart rate dropped under 100. i had cranked out so much blood that when i got into cardio my heart rate went to max within about 10 mins. that is a nasty session in and then some. another good one down and in the books. rest day tomorrow and i dont plan on doing anything at all.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
400g jasmine rice
2 cups spinach
meal 2
8oz chicken
400g jasmine rice
2 small bags rice cakes
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
400g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
400g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
400g jasmine rice
meal 7
8oz sirloin
2 rice krispy treats
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

today

rp/cardio

bent over db rows 25x15 40x10 50x12/2
chest supp machine rows 135x10 150x10 175x10/2
cable cross curls 35x10 45x6 50x12/2
cable cross high to low 25x15 40x10 50x12/2
cable rope pressdowns 35x10 42.5x6 50x12/2
db stiff leg deads 25x15 40x10 60x12
cable crunches 100x10/4
20min stepmill lss level 8

done for the day. another solid day in the books today with no issues at all. only thing that was notable was how freaking heavy the damn cable crunches were. holy shit balls that was brutal and i would never do that if i hadnt got the judges feedback to thicken up my ab wall. so we are working it hard this offseason and hammering the piss out of my back. making some pretty good and solid progress so far. cardio is taking a bit of a hit as i get heavier but i am not pulling back on it for health reasons. i forgot to note in my monday post that i added in slu-pp-332 at 200mcg 3x per day. i am anxious to see if i get anything out of this new addition. if i am able to eat more and keep eating and get lean at the same time it is def a win win.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
400g jasmine rice
2 cups spinach
meal 2
8oz chicken
400g jasmine rice
2 small bags rice cakes
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
400g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
400g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
400g jasmine rice
meal 7
8oz sirloin
2 rice krispy treats
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

monday

rp/cardio

hs pulldowns 45x15 90x12 125x10/3
hs iso low rows 45x10 90x10 145x8/2
ng ez bar curls 30x10 50x6 60x14/3
machine chest press 110x15 130x10 150x10 170x10/2
tricep pressdowns 50x10 65x10 85x10/2
seated leg curls 90x15 110x10 135x10
glute kickbacks 140x10/2
hs machine crunch 20x18//4
20min stepmill lss level 8

done for the day. i ended up having to train on saturday as opposed to friday so my training days were closer together than i like. i got into my first work set and was like what the fuck on rep 5, this is way heavier than it should feel. so my son did his set and looked about the same as i felt and i asked him how it was, he says it was way heavier than it should be. then he pointed out it was because we trained on sat instead and it clicked haha. i was thinking i slept good was hydtrated and not stressed at all so wtf? after the first set though it went better but still much harder than it should be. still hit all the progressions and got a damn good pump going. all in all a pretty damn good session.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
400g jasmine rice
2 cups spinach
meal 2
8oz chicken
400g jasmine rice
2 small bags rice cakes
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
400g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
400g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
400g jasmine rice
meal 7
8oz sirloin
2 rice krispy treats
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

tuesday

rp/cardio

incline db seal rows pg 25x15 40x10 50x11/3
wg cable curls 35x10 42.5x6 50x13/3
db preacher curls 15x10 25x13/3
db lat super rom 10x10 15x13/3
belt squats 90x15 180x10 270x10 390x10/2
hanging knee ups x15/4
20min stepmill lss level 8

done for the day. a little bit sore going in but not hindering and once warmed up good everything felt pretty damn good. idk what is going on right now but the pumps are getting and painful which is kind of off because i am pretty deep in the off season and carbs are high. i did add in the slu so maybe that's what it is coming from with the mitocondria working better. i am def sweating a boat load during training and cardio, so that part is working. that's the only change that i have made and i am not aware of it improving insulin sensitivity but it does help with liver and kidneys. so maybe it does help with glucose a bit. other than those notes, nothing crazy going on and everything is working out really well. good day in the books yet again.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
400g jasmine rice
2 cups spinach
meal 2
8oz chicken
400g jasmine rice
2 small bags rice cakes
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
400g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
400g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
400g jasmine rice
meal 7
8oz sirloin
2 rice krispy treats
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

today

rp/cardio

bent over db rows pg 25x15 40x10 50x13/2
chest supp machine rows pg 135x10 150x10 165x10 180x10/2
facing away cable curls 35x10 45x6 50x13/2
cable crossovers 25x15 35x10 45x10 50x13/2
rope pressdowns 35x10 42.5x10 50x13/2
db stiff leg deads 25x15 45x10 60x13
standing cable crunch 85x6 102.5x10/4
20min stepmill lss level 8

done for the day. got inclimate weather in my area so pretty much everything was closed except for non essential people. so low and behold everyone their brother and sister were in the gym we trained at today. so lots of waiting and lots of frustration with it taking twice as long as usual. still got it knocked out and a good session in. hit all the progressions pretty easy and again the pumps are holding solid. actually moved some pretty good weight around today as well. cardio is still a kick in the nuts but i am up in weight quite a bit and i am feeling it. that and training with more food in the old gut makes for not a really happy camper. i forgot but i had to pull the trash can over a couple times yesterday and today in case i had to let my meal loose. i kept it all down though. so i will call that a win. got me a ultrahuman ring to track all of my metrics, so we will see how much i can get out of that bad boy.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
400g jasmine rice
2 cups spinach
meal 2
8oz chicken
400g jasmine rice
2 small bags rice cakes
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
400g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
400g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
400g jasmine rice
meal 7
8oz sirloin
2 rice krispy treats
onions and mushrooms
lrg green salad w/vinegarette