Follow Along G's Run to the NA's

[guns01]

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

yesterday

cardio/delts

30 min stepmill lss

standing viking press 45x8 70x8 90x8 115x8 135x8 160x8 180x8 205x8 115x25
hs shoulder press 1.5s 45x5 70x5 90x5 rp115x8x4x2 (way to heavy)
reveres pec deck fly 1.5s 60x12 80x12 100x12 120x12
cable lats 10x12 15x12 20x12/2
cable front raise 10x12 15x12/2

done for the day. nice short and sweet delt session. really strong and smooth on the viking press but def a no go on the 1.5s. eyes were much bigger than shoulders on that one. i did hit the target of 8 on the first rp but after that it was a shit show. so i will say pretty good strength overall even though side delts crapped out and had none at all. a hell of a pump that was actually showing through my sweat shirt. good session for sure


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

Tuesday

cardio/abs/chest

30 min stepmill lss

hanging knee raise x20/4
hs bench (all negs) 45x8 70x8 90x8 115x8 135x8 180x8 215x8 225x8 90x23
incline db press 75x8 85x8 95x8 105x7 70x21
banded floor press 50x12 50x10 50x11 50x12

done for the day. didnt do any stretching movements today because i was failing miserably and had nothing left in the tank at all. the negatives on the first movement then the heavy dbs just completely took everything out of my chest. i should have moved them to the end esp since they were a new tech being added in and it completely destroyed my chest. nasty pump though and everything held up and felt really good other than hitting the wall big time.



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

monday

cardio/abs/back

30 min stepmill lss

standing cable crunch w/vac 70x20 85x20/3
pull leg fwd db rows 50x10 55x10 60x10 65x10 70x10 75x10 80x10 85x10 90x10
chest supp tbar rows 45x8 70x8 90x8 115x8 135x8 160x8 rp160x9x6x4
hs iso row ng 45x10 90x10 135x10 180x10 225x10
assist chins x10/4

done for the day. nothing really crazy today, all straight sets with a few different movements. did train with my buddy at his facility where the dbs have huge grips and the tbar row machine is way different than the other 2 facilities i train at. so much heavier on everything and different angles. def got a really good pump going and damn if i didnt get sore as hell after this session. db rows kind of irritate lower back a bit because that type of pull is really awkward but locks in place better and makes it harder to use momentum and cheat.


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

hanging knee raise x20/4
standing cable crunch w/vac 70x20 85x20/3
mag wide grip pull downs 85x10 100x10 120x10 140x10 160x10 180x10 200x10 220x9ish
neutral close grip low row 100x10 120x10 140x10 160x10 180x10 200x10 220x10
Giant Set 1
sup grip pull downs gs 140x10
sup grip bent rows gs 135x10
hs dante row gs 90x10
dead stop bent row gs 135x10
hs iso rows gs 90x10
hs shrugs gs 90x10
t bar row gs 90x10
hs deadlift gs 90x10
Giant Set 2
tbar row ds gs 100x10ds 75x10ds 50x10ds 25x10
hs iso pulldown stretch gs 70x10
dead stop bent row gs 135x10
hs dante row gs 70x10
sup grip bent row gs 135x10
hs shrugs 70x10
hs deads 70x10
Giant Set 3
hs dante stretch pulldown 90x10
pg machine row gs 150x10
machine pullover gs 120x10
tract machine pulldown pg 140x10
tract machine pulldown ng gs 100x10
hs shrugs gs 90x10
Straight sets
hs deads 90x10 115x10/4

done for the day. went out of town for sunday and monday for some q time with the mrs and a doc appt. was a blast but training week is off track now since i lost monday. top that on going in at what should have been dead time and it was shit housed packed full of morons. hadnt planned on doing double ab training but had to do something while waiting. that and i also had to differ the movements i had programmed in because of stupid people. actually got lucky and worked in with a couple reasonable guys for a change. most are arrogant dick heads and travel in packs. anyway beat up a little bit but not to bad from the trip. obviously hips and low back are tight from sitting but it was nice to do some pulls with the lats on a dead lift platform. got some really good blood moving around and some hellatious pumps. all in all a good session. got therapy weds so week will have to shift even more.



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

abs/legs

standing cable crunch w/vac 70x20 85x20/3
leg extensions 75x20 90x20 105x20 120x20 135x20 150x20 165x20 180x20 195x20 210x20
seated leg curls 75x20 90x20 105x20 120x20 135x20 150x20
abductors ss 80x10ss 90x10ss 100x10ss 110x10ss 120x10ss 130x10ss 140x10ss(no rest all back to back and back and forth)
adductors ss 100x10 ss120x10 ss140x10 ss160x10 ss180x10 ss190x10/2
reverse hacks ss 90x10ss 180x10ss 270x10ss 360x10ss
hacks ss ss90x10 ss180x10 ss270x10 ss360x10
belt squats tut 90x10 180x10 270x10 ran out of time (these were done with as slow on both neg and concentric as possible each rep probably close to about 45sec of so)

done for the day. super fast paced day today and was running behind right out of the gate. a little tired and ran down going in but still got a pretty good session in considering. i like to push the tempo and force blood but i dont like chasing the clock haha. i like to be damn near done and look down and it's only been like 70mins not i only have 20mins left. great pump and pretty good strength. the reverse hack into normal hack super set was a huge lung check for sure. i kept the negatives pretty slow and controlled and exploded out of the hole. lit the entire leg up big time and then moving into the tut on belts was a serious test of pain tolerance and gut. i was shaking like a cat shitting razor blades at the end. all in all i would say a damn good one even though i would have like to got a tad bit more volume in.


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/chest/delts

30 min stepmill lss

hanging knee ups x15/4
neutral grip machine press 60x20 80x20 100x20 120x8 140x8 160x8 180x8 200x8 ds190x8ds 160x8ds 120x8ds 100x8ds 90x8ds 80x8ds 70x8ds
neutral grip incline machine press 80x10 90x10 100x10 110x10 120x10 130x10 140x10
incline machine press 205x8 230x8 245x8 260x8 (not getting to full contract on last rep of final 2 sets. chest was smoked)
machine fly ss 75x10ss 90x10ss 105x10ss 120x10ss 135x10ss
reverse pec deck fly ss ss30x10 ss45x10 ss60x10 ss75x10 ss90x10 105x10
incline pro grip fly 20x10 25x10 30x10 35x10

done for the day. pretty damn good session in today but later than usual so timing was a tad bit off. the mrs went into work later than usual so i chilled with her so whole sched got shifted. good pace since i was solo and actually pretty strong since i hadnt been on these machines in a couple of weeks. was missing the top end of the reps on my heavy work but i figure that came from the higher rep and volume of the first two movements. got new iron rebel elbow sleeves so elbows actually felt great but shoulders not so much. so i went with rear delts only and even that hurt quite a bit. crazy no pain with chest training but as soon as i rolled into shoulder work they got pretty angry. hell of a pump in the rear delt though. all in all a good session


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

standing cable crunch w/vac 55x20 70x20 80x20/2
mag wide grip pull downs 85x10 100x10 120x10 140x10 160x10 180x10 200x10 220x10
mag medium neutral grip low row 100x10 120x10 140x10 160x10 180x10 200x10 220x10
Giant Set 1
mag medium sup grip pull down gs 140x10gs
sup grip bent row gs 135x10gs
incline db seal row gs 45x10gs
mag medium grip sup low row gs 180x10gs
t bar row gs 100x10gs
dead stop bent row gs 135x10
Giant Set 2
t bar row gs/ds 150x10ds 125x10ds 100x10ds 75x10ds 50x10ds 25x10
dead stop bent row gs 155x10
low row gs 180x10
incline db seal row gs 45x10
sup grip bent row gs 155x10
pulldowns gs 140x10
incline mag medium sup grip pulldown 65x10-9-8-7 down to 1
Giant Set 3
db pullovers gs 55x10gs
hs iso row forced stretch gs 90x10
pull downs gs 140x10
incline med sup grip pulldowns gs 65x10
incline med pro grip pull downs gs 65x10
fwd lean low row gs 70x10
low row gs 180x10

done for the day. testing the waters big time after last weeks mid back sweet baby jesus painful lockup. a little bit tender on the first couple of sets but no issues with that at all. hopefully it wont sneak up and get me later on haha. low back hip on opposite side was a little irritated but nothing crazy, did pump up quite a bit on me but not painful or an issue over all. buddy brought in all the different mag grip bars for back training, so the choice of angles was unlimited. so we def hit some areas that normally dont get hit as hard. all in all an outstanding workout and great pump. bloods were done up first thing in the am and test was put back in. so we are most likely all systems go.



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

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