Follow Along G's Run to the NA's

[guns01]

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

yesterday

cardio/abs/back

30 min stepmill lss

banded ab wheel x10/4
mag wide grip pull downs 85x10 100x10 120x10 140x10 160x10 180x10 200x10 220x10 160x10(forced stretch)
kb bent rows pg 6sets 10 (no clue on weights but got pretty heavy)
hs low row 45x10 70x10 90x10 115x10 135x10 45x10(forced stretch)
hs pull down(forced stretch) 45x10 70x10 90x10 115x10 135x10
incline cable row 20x10 25x10 30x10 35x10

done for the day. pretty good smooth session today with no issues at all. well shoulder and neck/trap were a little aggervated from sleeping funky last night. didnt really impact training but i damn sure wasnt doing any shrugs today. funny it got worse after cardio but better after training. felt pretty good over all and strong. got a good pump going and stretched everything out. all in all a good session.


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

abs/legs

stand cable crunch w/vac 70x15/4
leg extensions 55x10 70x10 85x10 100x10 115x10 130x10 145x10 160x10 175x10 190x10 ds205x10ds 190x10ds 175x10ds 160x10ds 143x10ds 130x10ds 115x10ds 100x10ds 85x10ds 70x10ds 55x10ds 40x10
Tri Set
Seated leg curls ts 90x10 105x10 120x10 135x10 150x10 165x10
abductors ts 80x10 90x10 100x10 110x10 120x10 140x10
adductors ts 100x10 110x10 120x10 130x10 140x10 150x10
Seated leg curls ds 165x10ds 150x10ds 135x10ds 120x10ds 105x10ds 90x10ds 75x10
abductors ds 140x10ds 130x10ds 120x10ds 110x10ds 100x10ds 90x10ds 80x10ds 70x10
reverse hacks ss 90x10ss 180x10ss 270x10ss 360x10ss
sissy squats ss x10/4

done for the day. not a bad session today but kept getting interrupted by the usual dip shit. literally standing their talking while trying to do my sets. even put my head down with head phones in and made zero eye contact. dude even told me i been here an hour and havent done a set. finally got broken away from him when i literally walked away. shit gets old quick but hey at least the gym wasnt packed. moved some pretty good weight with no issues or bad issues at all. glutes and lower back kind of started to tighten up a bit on the hacks, so i didnt move up to 5 or 6 plates today. i just slowed the rep tempo way way down. got a pretty good pump going but may be losing a little insulin sensitivity right now. going to increase berberrine and see if i can off set a tad bit. got bloods again on 22 of next month so i will see how it looks long term. the high amount of carbs is hard on the old pancreas even if the sugars are really low.


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/delts

30 min stepmill lss

banded ab wheel x10/4
ng machine press(3sec contract) 60x20 80x20 100x20 120x10 130x10 140x10 150x10 160x10 ds 170x10 160x10ds 150x10ds 140x10ds 130x10ds 120x10ds 110x10ds 100x10ds 90x10
machine incline press 210x10 225x10 240x10 cs255x9cs x5cs x2
incline pro grip fly 15x10 20x10 25x10 30x10 35x10 40x10
pullover fly 10x10 15x10 20x10
reverse peck deck fly 30x15 45x15 60x12 75x12 90x10 105x10 120x10
machine lats 10x10 15x10 20x10 30x10 35x10 40x10

done for the day. nasty nasty chest pump today. the 3 sec contractions def lowered the amount of weight i could handle but man if it didnt make for one hell of a pump. it knocked off a little bit of the strength going into my cluster sets also. that and my endurance fell off quick as well. no issues at all with elbows or shoulders today and actually felt surprisingly good. so all in all a pretty damn good session.


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

30 min stepmill lss

banded ab wheel x10/4
mag wide grip pull downs 85x10 100x10 120x10 140x10 160x10 180x10 200x10 220x10 160x10(forced stretch)
ng low row 100x10 120x10 140x10 160x10 180x10 200x10 220x10
incline cable rows 10x10 15x10 20x10 25x10 30x10 35x10
db pull overs 50x10 55x10 60x10 65x10 70x10 75x10

done for the day. not a whole lot of angles today and a pretty brief session. ran into a training partner of mine that i hadnt seen in a long ass time. so my timeline got all fucked up to start the day off. still got some pretty good work in but would have liked to have hit a little more volume. lower back is a tad bit dinged up but not to awful bad. more sore and stiff right now. i got a therapy session tues and a gastro appt. so my training week is also going to be dicked up as well. added some cals this week and rolling into week two with the power supps 2 days a week. great pump and joints arent to crazy bad kicking the week off. i also added in morphogene nutrition morphobiome 2 caps am and 2 caps pm


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

abs/legs

banded ab wheel x10/4
leg extension ss 70x20ss 85x20ss 100x20ss (3sec contract) 115x10ss 130x10ss 145x10ss 165x10ss ds175x10ds 150x10ds 135x10ds 120x10ds 105x10ds 90x10ds 75x10ds 55x10
lying leg curls ss 50x15 60x15 70x15 80x10 90x10 100x10 110x10 120x10
abductors 80x10 90x10 100x10 110x10 120x10 130x10 140x10
sissy squats x10/6
hacks 90x10 180x10 270x10 360x10 (did 5rep super 5 and 5 medium toes out)
vertical leg press ss 90x10ss 180x10ss 270x10ss 360x10ss
reverse hacks ss ss90x10 180x10 270x10 360x10

done for the day and smoke checked. hell of a session today. went to load the spine a tad bit more and get a bit more on the heavier end with weight on my back but i did quite a bit of pre exhaust work to start. still was able to work up to 4 plates per side on both normal and reverse hacks with no issues at all but i did shut it down there. may work up a plate per week and slowly add more load. i know i had another 2 maybe 3 plates left in the tank but i also didnt want to over tax my lower back and hip to quick and be set back again. the reverse hacks def activated the hell out of my glutes and that made me a tad bit nervous but it didnt start pulling or pumping lower back up at all. pump was excellent and other than hill billy guy trying to talk to me during my sets it was a good session.


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
meal 6
6oz turkey
1.5cup jasmine rice
1/4 cup black beans
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 incline 45x10 70x10 90x10 115x10 135x10 ds135x10ds 115x10ds 90x10ds 70x10ds 45x10 (needed assist on some of the latter sets)
Giant Set 1
decline db press 75x10gs
flat fly gs 25x10
hs bench forced neg gs 135x10
incline pro db fly gs 25x10
Giant Set 2
incline db pro fly gs 30x10
flat db press gs 80x10
flat fly gs 30x10
decline db press gs 80x10
incline bb press pause gs 135x10
Giant Set 3
cable fly high to low gs 25x10
flat fly gs 30x10
incline press gs 135x10
decline fly gs 30x10
flat db press gs 75x10
incline bb press gs 135x10
lean supported db lats 15x10 20x10 25x10 30x10 35x10

done for the day. trained with my normal training partner today at his facility. his machine selection is a bit more limited than my normal gym but we got a good amount of angles and volume in. strength was ok but i was hoping to get a little more. felt like my additional drive was good but i was def losing gas on the back end of sets. so my strength was good on say the first 5-7 reps and then it would completely fall off. elbows didnt hurt pressing at all but grabbing and picking up weights as well as flys was pretty damn tender. so they are beat up from pulling for damn sure. got a hell of a good pump going though and failed a number of times. so an ok session i would say. also moved up to the next iron mind band.



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
meal 6
6oz turkey
1.5cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

supp additions

100mg tne 4 hours prior
50mg drol 2hours prior
20mg halo 2 hours prior

[guns01]

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

yesterday

cardio/abs/back

30 min stepmill lss

banded ab wheel x10/4
mag wide grip pull down 85x10 100x10 120x10 140x10 160x10 180x10 200x10 220x10
low row ng 100x10 120x10 140x10 160x10 180x10 200x10 220x10
Giant Set 1
t bar row pg gs 45x10 90x10 135x10
sup grip bent row gs 135x10/3
hs deadlift gs 90x10 180x10 270x10
hs iso row ng gs 90x10 135x10/2
bent row deadstop 135x10/3
low row 160x10 (missed two sets because someone jumped on it)
Giant Set 2
hs dante stretch pull down gs 45x10 70x10 90x10
machine pull overs gs 135x10 150x10/2
oa sup grip pull downs gs 50x10 60x10/2
hypers gs x10/3
reverse hypers x10/3

done for the day. not a bad day going in but had a hill billy dude that decided he wanted to hang out next to me and try to talk to me for the majority of my workout. so that slowed down my heavy sets a bit and irritated me when i was huffing and puffing with the giant sets. the crowd and guys like that make my normal gym a huge pain in the ass to train in. still able to get one hell of a nasty pump going though. i was actually able to add in some hammer strength deads in with the focus being on pulling with the lat. lower back did pump up after the first two sets but not a hurt pain but more of what are you thinking pump pain. elbow and forearm splints are kicking pretty bad going into the week and i am still working the iron mind bands for rehab. may move up a level on them today because the light ones arent that hard to do now. other than the distractions today a pretty good session in the books. we did add in some additional supps to the lineup since bloods were so good. the only go in on back chest and shoulder day though. they are noted at the bottom.


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
meal 6
6oz turkey
1.5cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

supp additions

100mg tne 4 hours prior
50mg drol 2hours prior
20mg halo 2 hours prior

[guns01]

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

yesterday

abs/arms

standing cable crunch w/vac 70x15/4
bb curls 20x20 30x20 40x20 50x10 60x10 70x10 80x10 90x10
machine preacher curls 20x10 30x10 40x10 50x10 60x10 70x10 80x10 ds60x10ds 50x10ds 40x10ds 30x10ds 20x10
rope curls 25x10 30x10 35x10 42.5x10 50x10 57.5x10
ind hand pressdowns 30x20 35x20 42.5x20 50x20 57.5x10 65x10 72.5x10 ds80x10ds 65x10ds 57.5x10ds 50x10ds 42.5x15ds 35x15ds 25x20
assit machine press downs 80x10 90x10 100x10 110x10 120x10 130x10 140x10 ds120x10ds 110x10ds 100x10ds 90x10ds 80x10ds 70x10ds 60x10

done for the day. got a stupid late start on the training day and had full intention of doing cardio post workout since mrs went into work later in the day. also thought it was going to be a solo training day since my normal training partner had appointments but a deputy buddy of mine decided to jump in with me. so a combo of running late and a different training partner slowed the process way down and wasnt able to get cardio in before i had to leave to pick up my kid. deputy buddy is going to be a hurting unit for a few days though. had to be very easy today and not irritate the elbow again so i tested out reverse curls to see how it felt with light weight and it was a no go. also opted for bis first for that purpose as well. no issues other than not being able to do the reverse curls and it didnt get any more aggervated. got a good nasty pump going and overall a good session. will be doing cardio on sat am to make up for missing it.


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
meal 6
6oz turkey
1.5cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

abs/legs

band ab wheel x10/4
seated leg curls ss 90x15ss 105x15ss 120x15ss 135x10ss 150x10ss 165x10ss 180x10ss 195x10ss
abductors ss ss60x10 ss70x10 ss80x10 ss90x10 ss100x10 ss110x10 ss120x10 ss140x10
belt squat 90x10 180x10 270x10 360x10 450x10
leg press 490x30 670x20 850x10
hack 90x10x5p 180x10x5p 270x10x5p(20sec iso)

done for the day. rolled solo today, so tempo was a little faster than usual, so the pump was nastier. started to go with some higher rep work but joints felt pretty good so i opted to go a little heavier in the 10 range and slow the negs way down. most were in the 3-5sec range. hopefully i got some really good muscle damage going on considering how heavy i was able to go. lower back did get a little stiff and irritated but not bad at all. may have pumped it up a little on the leg curls, that's my guess. all in all a good session.


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
meal 6
6oz turkey
1.5cup jasmine rice
1/4 cup black beans
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

standing cable crunch w/vac 70x15/4
db hex press 25x10 35x10 45x10 55x10 65x10 75x10
decline db fly 15x10 20x10 25x10 30x10 35x10 40x10
incline db pro fly ss 20x10ss 25x10ss 30x10ss 35x10ss 40x10ss
banded over and back ss ss x10/5
machine incline press ng 80x10 90x10 100x10 110x10 120x10 130x10 140x10
reverse pec deck fly 45x10 60x10 75x10 90x10 105x10 120x10

done for the day. had a little cramping issue going into the 3d set of crunches so started the session of on a bad foot. then got the wild hair to add in the banded over and backs to stretch shoulders and let more blood into the chest. well low and behold it aggervated the shit out of my shoulder. so that went ahead and hampered both chest and i had to pull back on shoulders. so chest started off good solid and great to end with, i dicked the dog and fucked it all up. still got a really good pump going but had to half ass so i didnt tweak or hurt anything bad. so not the best session but got it in and finished nonetheless. not happy with it at all though.


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
meal 6
6oz turkey
1.5cup jasmine rice
1/4 cup black beans
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
mag wide grip pull downs 85x10 100x10 120x10 140x10 160x10 180x10 200x10 220x10 140x10(forced stretch)
low row 100x10 120x10 140x10 160x10 180x10 200x10 220x10 160x10-9-8-7 down to 1 sec holds
Giant Set 1
sup grip pull down gs 140x10
sup grip bent row gs 135x10
incline db seal row gs 45x10
low row gs 180x10
tbar row gs 125x10
bent row deadstop 135x10
Giant Set 2
Tbar row gs/ds 150x10ds 125x10ds 100x10ds 75x10ds 50x10ds 25x10
bent row deadstop gs 135x10
low row gs 180x10
incline db seal row gs 45x10
sup grip bent row gs 135x10
mag wide grip pull down 140x10
sup grip pull down gs 100x10

done for the day. pretty good day today. elbow held up really well which surprised the hell out of me but had horrible issues with grip and forearm pump. barely able to hold onto the weights as the giant sets got deeper. brutal painful pump to say the least. got one hell of a nasty pump going though and moved some pretty good weight. got to add back in tbar rows off the floor and no low back or hip issues. so i am trying to slowly add back in unsupported work as long as low back doesnt get aggervated. all in all a great session though. got my new iron mind bands in yesterday for elbow rehabbing. will start with the lightest band and do 3sets of 20 3 times a day. see if i can get and keep the elbow stuff under control.


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
meal 6
6oz turkey
1.5cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

[guns01]

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

Tuesday

cardio/abs/back

30 min stepmill lss

band ab wheel x10/4
mag wide grip pulldown 70x10 85x10 100x10 120x10 140x10 160x10 180x10 200x10 220x10 160x12(5sec stretch)
ng low row 100x10 120x10 140x10 160x10 180x10 200x10 220x10 140x10-9-8-7 holds
Giant Set
t bar rows gs 45x10 90x10 135x10
sup grip bent row gs 135x10 155x10/2
hs iso row ng gs 45x10 90x10 135x10
hs shrugs gs 90x10 180x10 270x10
deadstop bent row pg gs 135x10 155x10/2

done for the day. so was supposed to train on monday and since the military was off for a holiday i walked in and spent 10 mins in and said fuck this and left. gym didnt have water either and i piss like a race horse when drinking my intra. i was also super hydrated from bloods i did first thing in the am. did get my cardio in but no training on monday. training was spot on though and felt good and strong with a really good pump and no issues at all. no low back issues with the rows and strong on initial movements. so happy with that for damn sure. got bloods back and everything is in order so we continue the push. all in all a good session.


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
meal 6
6oz turkey
1.5cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

[BABY1]

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

Lookin great, guns. Love some jasmine rice...YUM!

[guns01]

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

Thursday

cardio/arms

30 min stepmill lss

bar press downs ss 25x20ss 30x20ss 35x20ss 42.5x20ss 50x20ss 57.5x20ss 65x20ss ds72.5x10ds 65x10ds 57.5x10ds 50x10ds 42.5x10ds 35x10ds 30x10ds 25x10ds 20x10
rope hammers ss ss25x20 30x20 35x20 42.5x20 50x20 57.5x20 65x20 ds72.5ds 65x10ds 57.5x10ds 50x10ds 42.5x10ds 35x10ds 30x10ds 25x10ds 20x10
db jm press ss 20x20ss 25x20ss 30x20ss 35x20ss ds45x10ds 35x10ds 30x10ds 25x10ds 20x10
hs preacher curls ss ss25x20 ss35x20 ss45x20 55x20 ds65x10ds 55x10ds 45x10ds 35x10ds 25x15
cross body cable extension ss 10x10ss 15x10ss 20x10ss 25x10
cable drag curls ss ss10x10 15x10 20x10 25x10

done for the day. final day of training week before getting bloods as noted. so everything is done for the week and i will try to do as little as possible to not skew my numbers. diet will be a little lower than my regular non training days also to help best map out the markers. the hope is that i can keep pushing the off season cycle and transition into prep with no need for a break. i have kept my health supps in all year and consistent along with cardio and this worked last year. so hopefully we will be good to go.
no bad issues at all training today. was running a little behind so cardio was a tad bit closer to my training than i like and i was only one meal in for the day. didnt hurt the pump energy or strength at all. pump was absolutely brutal nasty. lots of reps and sets today so volume was pretty high so i kept the number of movements lower. all in all a great week and session.


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
meal 6
6oz turkey
1.5cup jasmine rice
1/4 cup black beans
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

30 min stepmill lss

banded ab wheel
banded abductor work x10/3
ghr x10/4
belt squats 90x8 180x8 270x8 360x8 450x8 180x12cs x10cs x10(partials bottom 1/3 x10 and 20 sec iso hold at top.(all sets done with 3-5 sec neg)
sissy squat x10 40x10ds x5 40x10ds x6 40x10ds x5/3
occluded leg extensions 100x33x28x22x21x19
occluded seated leg curls 80x31x26x22x21x18

done for the day. doesnt look like much on paper but man if it wasnt a punch in the gut session. nasty painful pump for start to finish. had programmed to do cluster sets on belt squat and hacks with a finisher of high rep leg presses but partner's back seized up again. so i modified the session with stuff he could do. honestly i think it made it much worse haha. did tweak the groin again with either the occluded extension or leg curls. i think the ham is tightening up and pulling the groin and that's what is causing the pain. it is most likely locked onto it like i have had in the past. i have a therapy session sched next week i believe to get worked on. got bloods on monday also so today will be the last training session of the week. i also noticed i wasnt feeling the same umph and strength going into my session and bam it hit me. i did cardio in the am which i normally havent been doing on leg day haha. still pretty smooth and strong though. good session.\


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
meal 6
6oz turkey
1.5cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms