Re: Follow Along G's Run to the NA's
yesterday
cardio/abs/back
30min stepmill lss
band ab wheel x10/4
mag wide grip pull downs 85x10 100x10 120x10 140x10 160x10 180x10 200x10 140x12(5sec stretch each rep)
chest supp tbar row ss 45x10ss 90x10ss 135x10ss 180x10ss 115x10ss(5sec stretch)
sup grip bent rows ss ss135x10/5
oa sup pulldowns ss 35x10ss 42.5x10ss 50x10ss 60x10ss 70x10ss 80x10ss
hs shrugs ss ss90x10 ss180x10 230x10 ss270x10/3
hs dante stretch pulldowns ss 45x10ss 70x10ss 90x10ss 100x10ss
machine pullovers ss ss120x10 ss135x10 ss150x10 ss165x10
done for the day. outstanding day today with no issues other than a nasty pump. felt good and super strong for sure and tested the lower back/hip out with some bent over bb rows. no problems at all but damn if it didnt light up my lats something fierce and i put them together with a super set so i didnt have to go quite as heavy. all and all a great day in the books and finally looking like i am on the mend. got some new food additions added in today.
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
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Re: Follow Along G's Run to the NA's
yesterday
abs/legs
band ab wheel x10/4
lying leg curls as 30x10as 40x10as 50x10as 60x10as 70x10 80x10 90x10 100x10 (going to take me a bit to get these back up to strength)
abductor ss 80x10ss 90x10ss 100x10ss 110x10 120x10/2
adductor ss 100x10(no bueno) ss60x20/2 (had to shut it down)
leg extensions 115x20/4
belt squat 90x10 180x10 270x10 360x10 450x10 270x28
leg press 360x30 540x20 720x10
hs lunges x10/3
done for the day. since my hip/low back has been jacked i had pulled pretty much all direct ham work out to let it heal. well it has somewhat healed up now and i am slowly adding it back in. so strength is way way down and it pumps up quick as hell. painful after a couple sets at how tight it gets, so they are firing nicely but no where near where i would like them to be. also thought the groin had healed up enough to start adding them back in and when i loaded them, it gave me a big fuck off. so i pulled back and just tried to push some blood in with some high rep light stuff. training around them right now and doing the same that i did with hams, let it heal then i will get back after them. had therapy work done on weds and she worked the area but it is still not ready. the ham and groin were locked together. the adduct was even locked onto the vast meds all the way up to my knee. so to say it is angry is an understatement. good news is my back is smooth and as healthy as it has been since the bs virus shit kicked off. so making progress on body work and healing as well. all in all a good session though.
meal 1
2 whole eggs
4oz sirloin
1 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
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 mushroomsLeave a comment:
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Re: Follow Along G's Run to the NA's
yesterday
chest/delts
hs bench press 45x8 70x8 90x8 115x8 135x8 160x8 90x28
Giant Set 1
decline db press 70x10
flat fly 25x10
hs bench forced neg 45x10
incline db fly 35x10
Giant Set 2
cable fly 25x10
flat fly 35x10
incline bb press (pause) 135x10
decline fly 30x10
flat db press 70x10
incline bb press 135x10
reverse pec deck fly 60x10 70x10 80x10 90x10 100x10 110x10 120x10
sup leaning db lats 15x10 20x10 25x10 30x10 35x10
done for the day. elbows and shoulders a little angry going in and back was super sore and tight. so i figured again it was going to be a stretch to move any weight around. once nice and warmed up though everything loosened right up. pec did start to tighten up a bit on the last couple of sets but again i am still having some light cramping issues. so i am leaning more towards cramping than knotting up to try to tear. got a good pace going and slowly ramping back into giant sets into the rotations. most likely going to go back and forth between rest pause work and giant sets. back is slowly starting to heal back up and adductor is still pretty tender but nowhere near as bad as it was. so we are healing up nicely so hopefully we are hitting a good stride.
meal 1
2 whole eggs
4oz sirloin
1 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
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 mushroomsLeave a comment:
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Re: Follow Along G's Run to the NA's
yesterday
cardio/abs/back
30 min stepmill lss
banded ab wheel x10/4
oa sup pulldowns 35x8 42.5x8 50x8 60x8 70x8 80x8
hs iso row ng ss 45x8ss 90x8ss 135x8ss 180x8ss
hs shrugs ss ss90x10 ss140x10 ss180x10 ss230x10
chest sup tbar rows ss 45x8ss 90x8ss 135x8ss 180x8ss
machine pullovers ss ss105x10 ss120x10 ss135x10 ss150x10
oa dante stretch pulldowns ss 45x10ss 70x10ss 90x10ss 100x10ss
sup grip incline pulldowns ss 40x10 55x10 70x10/2
done for the day. felt good and very very strong today, so that was def a plus. not a big surprise with a full weekend off and enough glycogen in the muscles and liver to fill up a tank. so both the strength and pumps were great. no bad joint issues at all but still hovering around some cramping issues in the calves and legs a bit. i am still forgetting to salt my foods like i am supposed to which is a habit i got out of post show that was not on purpose. my wife does salt my potato meals but the ones i do myself i forget. so i am thinking that;s where it is coming from. groin is still a little beat up but that doesnt have an effect on 99% of my training at all, now it is more annoying than anything. got a therapy appt this weds and i am dreading telling her that that adductor and hamstring need extra work. those areas are brutal painful to have scraped and i hate having them worked on. the worse areas are around the tail bone, spine, groin and feet. man those all make you feel like you are about to come off the table. all in all an excellent session.
meal 1
2 whole eggs
4oz sirloin
1 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
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 mushroomsLeave a comment:
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Re: Follow Along G's Run to the NA's
Christmas
abs/arms/cardio
standing cable crunch w/vac 70x15/4
v bar press downs ss 25x10ss 30x10ss 35x10ss 42.5x10ss 50x10ss 57.5x10ss 65x10ss 72.5x10ss 80x10ss
rope curls ss ss25x10 30x10 35x10 42.5x10 50x10 57.5x10 65x10 72.5x10 80x10
hs dips ss 90x10ss 140x10ss 180x10ss 230x10ss
machine preacher curls ss 30x10 40x10 50x10 60x10
one arm machine curls ss 30x10ss 40x10ss 50x10ss 60x10ss 70x10ss 80x10ss
one arm machine tri extensions ss 30x10 40x10 50x10 60x10 70x10 80x10
20 min stepmill lss
done for the day. only a handful of people in the gym early this am so that was a plus. got some good super set action going so the pace was great. so it was a in and out with some pretty good strength and pump going on and called it a day. no joint issues at all today which was actually surprising and nice since the temp dropped about 20 plus degrees over night. so i was thinking getting warmed up was going to suck ass. legs are smoked and sore as all hell today though, so i am sure that arms will be the same over the weekend as well. good thing i will be in a hell of a big cal surplus this weekend from christmas goodies.
nasty food lineup
gravy and biscuits
2 strawberry cinnamon rolls
santa sugar cookies
slice of panatone cake (not to big)
ham mashed potatoes mac and cheese broccoli casserole sweet potato casserole stuffing rolls did i say ham yeah lots of salt cured country ham
slice of pecan pie
slice of dutch apple crumb pie.
pretty sure that was about it. didnt over load or make myself sick but i got a pretty good amount of cals in for the day. i missed out on thanksgiving a bit but got it in pretty good today.Leave a comment:
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Re: Follow Along G's Run to the NA's
christmas eve
legs
leg extensions as 60x10as 70x10as 80x10as 90x10as 100x10as 110x10as 120x10as 130x10as 140x10as 150x10as ds 160x10ds 150x10ds 140x10ds 130x10ds 120x10ds 110x10ds 100x10ds 90x10ds 80x10ds 70x10ds 60x10ds 50x10ds 40x10ds 30x10ds 20x10
seated leg curls as 60x10as 70x10as 80x10as 90x10as 100x10as 110x10as 120x10 ds 120x10ds 110x10ds 100x10ds 90x10ds 80x10ds 70x10ds 60x10ds 50x10ds 40x10ds 30x10ds 20x10ds
belt squats as 45x10as 90x10as 135x10as 180x10as 225x10as 270x10as 315x10as 360x10
leg press as 45x10as 90x10as 135x10as 180x10as 225x10as 270x10as 315x10as 360x10as 405x10as 450x10as ds450x10ds 405x10ds 360x10ds 315x10ds 270x10ds 225x10ds 180x10ds 135x10ds 90x10ds 45x10
done for the day. went in today with the goal of max blood volume with as much pain as possible. that and trying to break my training partner off for good fun and we were able to do both. legs were so full they wouldnt bend and the pain was nasty. the pump was so bad that my hams swelled up so much that they were perfectly in line with my glutes, no split at all just a straight line. outstanding session that i will most likely pay for for a few days. i was actually surprised and how heavy i was able to go. good stuff across the board. going to be a cardio and arm day for christmas
meal 1
2 whole eggs
4oz sirloin
1 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
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 mushroomsLeave a comment:
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Re: Follow Along G's Run to the NA's
Merry Christmas gunz
Eat, pound, sleep...Leave a comment:
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Re: Follow Along G's Run to the NA's
yesterday
cardio/chest/delts
20min stepmill lss
Giant set 1
decline db hex press 45x10gs 50x10gs 55x10gs 60x10gs
decline db fly 20x10 25x10 30x10 35x10
hs bench forced neg 45x10 70x10 90x10/2
decline db press gs55x10 gs60x10 gs65x10/2
Giant Set 2
Incline db pro fly gs 35x10/4
flat db fly gs 35x10/4
flat db press gs65x10 70x10 75x10/2
decline db press gs 65x10 70x10 75x10/2
incline bb press pause 135x10/4
incline bb press 135x42
dante incline rear delt row 75x10 95x10 115x10 135x10 155x10
cable lats x10/4
done for the day. pretty damn good session today. elbows were a tad bit achy and angry the first couple of sets in when warming up but once warm they stopped hurting and didnt cause any more issues. i was thinking oh man this is going to suck ass by the way they felt the first couple of sets. moved some pretty damn good weight even moving into giant sets and got an excellent pump. so all in all a really good day in the books.
meal 1
2 whole eggs
4oz sirloin
1 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
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 mushroomsLeave a comment:
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Re: Follow Along G's Run to the NA's
yesterday
cardio/abs/back
20min stepmill lss
standing cable crunch w/vac 70x15/4
prone rows 95x10 155x10 205x10 205x8 ds205x6ds 155x7ds 95x12
mod db rows 60x8 70x8 80x8 90x8 100x8 110x8
incline db seal rows 35x10 40x10 45x10 50x10 55x10 60x10
done for the day. nowhere near the volume nor angles i wanted to hit today but ran short and out of time. grand baby had an appt wife working crazy hours, so my sched got dicked up. so even with a break neck pace in the gym, i still came up short. not happy at all with strength on the prone rows but everything else was pretty good. pump was insane and everything felt pretty good. no loading or forced stretch work today which also sucked ass should be smooth sailing the rest of the week i hope.
meal 1
2 whole eggs
4oz sirloin
1 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
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 mushroomsLeave a comment:
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Re: Follow Along G's Run to the NA's
yesterday
abs/legs
banded ab wheel x10/4
leg extensions 60x20 70x20 80x20 100x10 115x10 130x10 145x10 160x10 ds175x10ds 160x10ds 145x10ds 130x10ds 110x10ds 100x10ds 85x10ds 70x10ds 60x10 (3sec hold on upsets)
adductors 190x10/6
belt squats 90x10 180x10 270x10 360x10 450x10 540x10
leg press 380x30 560x20 740x10
frog hacks 45x10 90x10 135x10
done for the day. super heavy day with no issues at all except a little groin tweak no the adductors. i dont think it was actually a tweak or injury so much as i didnt do them last week and hammered the piss out of them today. so my left one is angry and sore as all hell. had no impact at all on my training but damn if it didnt let me know what's up when i cooled down. super happy with the weights and pump today and how smooth everything went. i guess pre exhaust didnt have much effect on my belt squats. awesome day in the books.
meal 1
2 whole eggs
4oz sirloin
1 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
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 mushroomsLeave a comment:
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Re: Follow Along G's Run to the NA's
yesterday
cardio/chest/delts
20min stepmill lss
ng machine press 60x20 70x20 80x20 100x12 120x12 140x12 160x12 180x10 (long 3sec contractions)
incline machine press 210x8 225x8 240x8 255x8 260x8 150x26
ng incline machine press 60x10 70x10 80x10 100x10 110x10 120x10
flat pg db fly 15x10 20x10 25x10 30x10 35x10/2
reverse peck deck fly ss 45x10ss 60x10ss 75x10ss 90x10ss 105x10ss 120x10ss
peck deck fly ss ss90x10 ss105x10 ss120x10/2
bb upright rows 20x10 30x10 40x10 50x10 60x10 70x10
seated db lats (3sec hold) 10x10 15x10 20x10/2
done for the day. rolling solo today since partner had other obligations going on. i was falling asleep in my chair about 20 mins before going in so getting rolling was a little tough. so my sleep still hasnt caught back up just yet. elbows a little bit achy going in and i think that's from a temp drop of about 30 degrees over night. not hindering at all and lower back actually feels pretty good. not full blown recovered but not crippling like it was. so strength was pretty good and pump was excellent. so a good day in the books.
meal 1
2 whole eggs
4oz sirloin
1 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
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 mushroomsLeave a comment:
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Re: Follow Along G's Run to the NA's
yesterday
cardio/abs/back
20min stepmill intervals 1-1
banded ab wheel
oa sup pull downs 35x8 42.5x8 50x8 60x8 70x8 80x8 50x12(5sec stretch each rep last set)
db rows(not on bench) 55x8 65x8 75x8 85x8 95x8 105x8
incline db seal rows 40x8 45x8 50x8 55x8 60x8 65x8
db pullovers 55x10 60x10 65x10 70x10 75x10/2
dante stretch pulldowns 45x10 70x10 90x10 100x10
tbar rows ss 45x8 90x8 135x8 70x12(5sec stretch last set)ss
hs shrugs ss 90x10 ss135x10 ss180x10/2
done for the day. cardio was rough for some reason. seems it drops off pretty hard on me over the weekend but levels back out after the first session of the week. so that first session is a kick in the nuts breathing wise. crazy how fast it slips even with consistency. went a little on the heavy side today and kept a good pace on everything except the db rows when it started to get heavy. those take a bit longer to recover from for me. got an excellent pump and moved some good weight today with no real issues at all. the pullovers do ding my lower back a little bit but not to bad at all today. so all in all a really good session across the board.
meal 1
2 whole eggs
4oz sirloin
1 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
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 mushroomsLeave a comment:
Leave a comment: