Follow Along G's Run to the NA's

[guns01]

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

yesterday

legs

leg extensions ss 90x10ss 140x10ss 180x10ss 230x10ss 140x37
hs hacks ss ss90x10 ss180x10 ss270x10 ss360x10 ds450x5ds 360x5ds 270x10ds 180x15ds 90x33
occluded leg press 400x65x57x51x37

done for the day. no luck on getting back on track today. timeline was completely dicked, ran down for not enough sleep and my knees were screaming right out of the gate. training partner's back was locked up also so we had to modify training on the fly. i even left out abs because one my shoulders are tore up and my lower back was actually feeling pretty damn good. still able to get a pretty damn good pump going but not happy at all with the session or how i felt going into the day. spent the night painting my wife's shop, so again i missed more sleep. it is going to take me forever to get back on track.


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 mushrooms

[guns01]

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

yesterday

cardio/chest/delts

20 min stepmill lss

decline db press 25x10 40x10 55x10 65x10 70x10 75x10 80x10
decline db fly 20x10 25x10 30x10 35x10 40x10
flat db hex press 30x10 35x10 40x10 45x10 50x10 55x10 60x10 65x10
flat db fly 20x10 25x10 30x10 35x10
reverse pec deck fly ss 60x10 80x10 90x10 100x10 110x10 120x10
pec deck fly ss ss60x10 80x10 90x10 100x10 110x10 120x10
db lats 15x10 20x10 25x10 30x10 35x10/2

done for the day. not to bad of a session today. a little tired and ran down from the loss of sleep over the weekend and my whole sched being dicked up. so body didnt feel to bad but drive and mind a little off. shoulder my actual good one was a tad bit angry while warming up and since it was feeling off i didnt push the issue with heavy weight. still got some damn good contractions going though and focused more on 2-3 sec contractions as opposed to increasing the weight. over all not a bad day in the books and making progress which is good. tomorrow is a cardio only day off, so hopefully i can get caught up and back on track somewhat


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 mushrooms

[guns01]

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

yesterday

cardio/abs/back

20 min stepmill intervals 1-1

banded ab wheel x10/4 (not gotten any easier)
mag wg pull downs 70x10 85x10 100x10 120x10 140x10 160x10 180x10 200x10 120x12(5sec stretch)
db rows 50x8 60x8 70x8 80x8 90x8 100x8
incline db seal rows 40x10 45x10 50x10 55x10 60x10
db pullovers 45x10 50x10 55x10 60x10
pg machine row 135x8 150x8 165x8 180x8 195x8 205x8
hs dante pulldown ss 45x10ss 70x10ss 90x10ss
hs shrugs ss ss90x10 ss180x10/2

done for the day. not a bad session at all and the gym wasnt slam housed packed. so it was a good start to the session. did get interupted a couple of times by people i hadnt seen in a bit that wanted to chat it up. strength was really good and pump was spot on and held nicely for the duration. back and hip also held up pretty good but other than hurting like hell it just tightened up a little bit. so not bad at all and hopefully turning the corner on the issue. all in all a pretty damn good 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 mushrooms

[guns01]

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

Friday

cardio/arms

20 min stepmill intervals 1-1

bb curls 25x10 45x10 65x10 85x10 ds95x10ds 65x20ds 45x20
hs preacher curls as 10x10as 20x10as 30x10as 40x10as 50x10as 60x10as 70x10as 80x10as ds80x10ds 70x10ds 60x10ds 50x10ds 40x10ds 30x10ds 20x10ds 10x20
incline db hammer curls 20x10 25x10 30x10 35x10
bar press downs 30x20 42.5x20 50x20 57.5x20 65x20 72.5x20 85x20
reverse facing pressdowns 50x10 57.5x10 65x10 72.5x10 85x10
db skullies 25x10 35x10 45x10 50x10

done for the day. got a little crazy with the intensity techniques today just to push more blood and keep the pace going pretty good. also flipped to bi first to see if that helped with the elbow issues i normally have been having with arm work. well it worked out pretty good because it really didnt bother me to bad at all during the entire session. i did pull back on the volume a tad bit because of the intensity tech i used and not to mention the pump was so silly that i wasnt able to get a good contraction at all considering i couldnt flex my arms all the way up. so with that said i would say that it was a pretty damn good 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 mushrooms

[guns01]

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

Thursday

abs/legs

banded ab wheel
leg extensions 90x20 115x20 140x20 cs180x14x7x6x5 (3sec holds)
adductors 100x10 120x10 140x10 160x10 170x10
belt squat 90x10 180x10 270x10 360x10 450x10
hacks 90x10 180x10 270x10 360x10 cs450x12x6x4x4
leg press 490x30 690x20 780x10

done for the day. looks low on movements and volume but it was a hell of a good session. felt good and strong and everything ran actually pretty smoothly. no issues with the hip or lower back on any of the movements at all. i did train with my partner at his facility so the hack wasnt loaded on the back like the normal ones it is the hip loaded one. so that's one of the pluses there. also didnt train hams or glutes at all and may not for a couple more weeks just to let it continue to heal up and not make it even more angry during the process. last therapy session i had see says that it is bound up really bad and a lot of the issues are coming from the glutes and hams. so if any work is done it will be light and pump only for now. overall good 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 mushrooms

[BABY1]

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

yeah ng= neutral grip pg= pronated grip. changed up the movements because training partner was mia and i went solo to my normal gym not to mention it was slam housed packed. so not the movements i had programmed but after waiting almost a half an hour while some fat ass marine video his face on the machine i was waiting on, i gave up and went on the fly with somewhat similar movements. i can call him a fat marine because i am a retired marine. that and the new generation of marine's and their attitudes appearance and discipline drive me bat shit crazy. i leave them be and just curse them as a civilian because i am not that guy since i retired now. if i was still in a leadership position they would have locked me up and kicked me out about 3 years ago. these dudes blow my evermore mind. dont even get me started on the females and their pt attire either. they wouldnt make it two steps into the facility before someone ripped their faces off and embarrassed the fuck out of them. i will say some are smoking but damn you still have to maintain the standards. sorry for the rant haha will be training with my normal partner today in his facility though

I learned something here and I also got a big laugh out,lol. Thanks for the education and laughs, guns

[guns01]

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

Ng = neutral grip?
Pg = pronated grip ?

Why the change up in movements?


Sent from my iPhone using Tapatalk

yeah ng= neutral grip pg= pronated grip. changed up the movements because training partner was mia and i went solo to my normal gym not to mention it was slam housed packed. so not the movements i had programmed but after waiting almost a half an hour while some fat ass marine video his face on the machine i was waiting on, i gave up and went on the fly with somewhat similar movements. i can call him a fat marine because i am a retired marine. that and the new generation of marine's and their attitudes appearance and discipline drive me bat shit crazy. i leave them be and just curse them as a civilian because i am not that guy since i retired now. if i was still in a leadership position they would have locked me up and kicked me out about 3 years ago. these dudes blow my evermore mind. dont even get me started on the females and their pt attire either. they wouldnt make it two steps into the facility before someone ripped their faces off and embarrassed the fuck out of them. i will say some are smoking but damn you still have to maintain the standards. sorry for the rant haha will be training with my normal partner today in his facility though

[Pushtoday]

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

Ng = neutral grip?
Pg = pronated grip ?

Why the change up in movements?


Sent from my iPhone using Tapatalk

[guns01]

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

yesterday

cardio/chest/delts

20min stepmill lss

ng machine press 80x20 90x20 100x20 120x10 140x10 160x10 180x10 200x10
ng machine incline press 100x10 120x10 140x10 150x10 160x10
flat pg fly 25x10/2 30x10/2 35x10/2
incline pg fly 25x10 30x10 35x10 40x10
machine incline press 150x10 180x10 205x10 235x10 255x10
reverse pec deck fly 45x10 60x10 75x10 90x10 105x10 120x10
db lat swings ss 40x20ss 45x20ss 50x15ss 55x15ss
db lats ss ss15x10 ss20x10 ss25x10/2
incline dante rear delt row 65x10 75x10 95x10 115x10

done for the day. really good session in today. got in and did fasted cardio this am with my second steady state session. so recovery wasnt bad at all for training today. strength was up really good and pump was nasty. pretty nice that it is up considering i swapped out the majority of my movements. elbows are a tad bit dinged up still but not hindering at all. got worked on today and hopefully everything is broken up and moving like it is supposed to now. 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 mushrooms

[guns01]

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

yesterday

abs/back/cardio

banded ab wheel x10/4 (contractions are still insane)
db row both legs back 40x10 50x10 60x10 70x10 80x10 90x10
incline db seal rows 25x10 35x10 40x10 45x10 50x10 55x10
oa sup pulldowns ss 35x10ss 42.5x10ss 50x10ss 60x10ss 70x10ss
pg machine rows ss 135x10 ss150x10 ss165x10 ss180x10 195x10ss 205x10
machine pullovers ss 105x10ss 120x10ss 135x10ss 150x10ss
hypers ss x10/4
hs dante stretch pulldowns 45x8 70x8 90x8 100x8
20 min stepmill lss

done for the day. did one of my weekly cardio sessions for the week yesterday and hit intervals. going to do 2 interval session and 2 fast paced steady state sessions. so that's the plan. well i went in all motivated and ready to do work and bam packed to the gills during off hours which pissed me off and ruined my plan big time. so i changed it up and got after it. actually had a good strong session and felt pretty damn good even though it pissed me off royally. other than elbows being very angry today everything else fired and felt great. i will say an all in all good day.


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 mushrooms

[guns01]

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

Maybe deadly, but in general, everything is individual. Much depends on the level of training at the time of such training. Perhaps for some, this is a normal and feasible load. We have guys in our gym who are pressing huge weights. I don't do that, I don't set such a goal for myself. To each his own.

deadly wtf are you talking about? that is under 4k cals a day and all my health markers are beyond perfect, not to mention my bp runs around 118 over the upper 60s to mid 70s. i do have some gastro issues from a disease i contracted in iraq decades ago but i work around it. if you dont set such a goal for yourself or have anything constructive to say then stay out of my log please

[JSom]

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

Killer workout but the food log is beyond killer also

Maybe deadly, but in general, everything is individual. Much depends on the level of training at the time of such training. Perhaps for some, this is a normal and feasible load. We have guys in our gym who are pressing huge weights. I don't do that, I don't set such a goal for myself. To each his own.

[jolter604]

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

friday

abs/arms/cardio

standing cable crunch w/vac 70x15/4
ind handle press downs 30x20 35x20 42.5x20 50x20 57x5x20 65x10 72.5x10 80x10
assist machine press downs 80x10 90x10 100x10 110x10 120x10 100x26
db skullies 25x10 30x10 35x10 40x10 45x10
db hammers 20x10 25x10 30x10 35x10 40x10 45x10
reverse bb curls 30x15 40x15 50x15/3
rope hammer curls 4sets 10
20 min stepmill intervals 1-1

done for the day. a little reverse action today with post training cardio instead of fasted. a tad bit crowded going in but not bad, only had to wait once. the added sugar and carbs from thanksgiving made the pump 10x worse than normal. so even without blood work i would say that i am not creeping into insulin resistance just yet. may crank up the berberine up another 500mg just to prolong the help as long as possible. elbows a tad bit banged up but not terrible at all, they are good enough not to be wearing a sleeve right now. so i would say i am running pretty healthy other than the back. good training week 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 mushrooms

Killer workout but the food log is beyond killer also

[guns01]

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

friday

abs/arms/cardio

standing cable crunch w/vac 70x15/4
ind handle press downs 30x20 35x20 42.5x20 50x20 57x5x20 65x10 72.5x10 80x10
assist machine press downs 80x10 90x10 100x10 110x10 120x10 100x26
db skullies 25x10 30x10 35x10 40x10 45x10
db hammers 20x10 25x10 30x10 35x10 40x10 45x10
reverse bb curls 30x15 40x15 50x15/3
rope hammer curls 4sets 10
20 min stepmill intervals 1-1

done for the day. a little reverse action today with post training cardio instead of fasted. a tad bit crowded going in but not bad, only had to wait once. the added sugar and carbs from thanksgiving made the pump 10x worse than normal. so even without blood work i would say that i am not creeping into insulin resistance just yet. may crank up the berberine up another 500mg just to prolong the help as long as possible. elbows a tad bit banged up but not terrible at all, they are good enough not to be wearing a sleeve right now. so i would say i am running pretty healthy other than the back. good training week 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 mushrooms

[BABY1]

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

Lookin great here, guns! Never stop! Turkey sammiches for days