Follow Along G's Run to the NA's

[guns01]

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

thursday

abs/legs

standing cable crunch w/vac 70x15/4
lying leg curls (3sec contract) 50x10 60x10 70x10 80x10 90x10 100x10 110x10 no hold 120x10
leg extensions (3sec contract) 75x10 90x10 105x10 120x10 135x10 150x10 165x10 180x10
abductor ss 80x10 90x10 100x10 110x10 120x10 130x10 140x10 150x10
adductor ss 100x10 120x10 140x10 160x10 180x10 190x10/3
reverse hacks ss 90x8ss 180x8ss 270x8ss 360x8ss 450x8ss 540x8ss
sissy squats ss x10/6
one leg leg press ss 200x10ss 290x10ss 380x10ss 470x10ss
vertical leg press ss 90x10 135x10 180x10 225x10

done for the day. not a bad session at all today. no issues at all whatsoever and got pretty damn heavy and still had some left in the tank. pump was good and painful and left with legs buckling. i actually went solo because partner had appt, so i got to push really hard on the reverse hacks at my normal gym. all in all 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

[guns01]

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

yesterday

cardio/chest

30 min stepmill lss

incline db press 25x8 40x8 55x8 70x8 85x8 100x10 110x10
Giant Set 1
decline db press gs 80x10
flat db fly gs 35x10
hs bench forced neg gs 70x10
incline db fly gs 35x10
Giant Set 2
incline db fly gs 35x10
flat db press gs 85x10
flat db fly gs 35x10
decline db press gs 80x10
incline bb pause press gs 135x10
Giant Set 3
Cable fly high to low gs 30x10
flat db fly gs 35x10
incline bb press gs 135x10
decline db fly gs 35x10
flat db press gs 85x10
incline bb press gs 135x10
Giant Set 4
incline bb press tut 95x10
flat db fly gs 35x10
decline db pullover fly gs 15x10
incline bb press gs 135x10
cable fly high to low gs 30x10
Finisher
hs bench press 70x30

done for the day. great session today for the most part. switched issues up a tad bit with forearms and elbows being good but shoulder is a tad bit beat up. so i dropped the shoulder work off for today and will tack it on with arms friday. didnt want to push it further considering how heavy and much volume i hit. super strong though today and an excellent pump. everything was firing on point esp since we were going back to back on the intro heavy incline db press. so maybe 20-30sec rest between sets and still able to move up over 100. actually have gotten a bit stronger. all in all a 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

[guns01]

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

yesterday

cardio/abs/back

30min stepmill lss

standing cable crunch w/vac 70x15/4
mag wide grip pull downs 85x10 100x10 120x10 140x10 160x10 180x10 200x10 220x10 160x15(forced stretch)
hs iso low row 45x10 70x10 90x10 115x10 135x10 70x10(forced stretch)
Giant Set 1
sup grip pulldowns 140x10gs
sup grip bent rows 135x10gs
incline db seal row 50x10gs
low row 200x10gs
tbar row 135x10gs
bent row dead stop 135x10
Giant Set 2
t bar row ds 180x10ds 135x10ds 90x10ds 45x10gs
bent row dead stop 135x10gs
low row 200x10gs
incline db seal row 50x10gs
sup grip bent row 135x10gs
Mag wide grip pulldowns 140x10gs

done for the day. sched got all dicked up today so had to get in way earlier than usual and jam my two meals prior way closer together than i like to. so training on a way fuller gut was not fun at all and i was fighting back keeping it down. not to mention a little on the dehydrated side. had the hvac people coming out to work on the ac so since i had a 4 hour window i had to roll out early and get out fast. got a really good pump going and strength was pretty damn good to boot. moved into hrt maint phase right now for bloods on 22d and doc appt on the 29th. then it will be wide open for prep. see if i can continue to make some improvements during this block as well. not as much pining is going to be a nice break though. i did crank up my gh to 6iu ed 5 days a week last week which i forgot to note here.


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/delt

30 min stepmill lss

incline situps x15/4
ng machine press 60x20 80x20 100x20 120x8 140x8 160x8 180x8 200x8 220x8 240x8
ng machine incline 100x10 120x8 140x8 150x8 160x8
incline machine press 210x8 225x8 240x8 240x8 240x8 240x7
machine fly 75x10 90x10 105x10 120x10 135x10 150x10
reverse pec deck fly 30x10 45x10 60x10 75x10 90x10 105x10 120x10 135x10

done for the day. super strong today but petered off on the 3d movement which was supposed to be my heaviest. went in elbows beat up and i tweaked the shit out of my mid back posing in the am pretty damn bad. right in the kidney area where the lower meets the mid lower rhomboids. it hurts to breath in haha. i knew exactly what i did when i locked into a front dbl pose and it tightened up. i said damn it, cause it's not the first time it's happened. i try to pose after cardio when i am bone dry in the am and a little fatigued so it somewhat simulates being on stage. it does set you up for these issues but it's as close to being depleted and dry as i can get right now. great pump and a pretty good session but limited a bit from the back. i will say a pretty good one though. day off tomorrow and some additional fascia blasting to hopefully be good by leg day.


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

30min stepmill lss

banded ab wheel x10/4
oa sup pull downs sets of 8 to failure (not on my normal machine so no clue on this one) about 8 sets total
ng low row 100x10 120x10 140x10 160x10 180x10 200x10 220x10 240x10
Giant set 1
sup grip pull downs 140x10gs
sup grip bent row 135x10gs
incline db seal rows 45x10gs
low row 180x10gs
tbar row 125x10gs
bent row deadstop gs 135x10
Giant Set 2
Tbar row ds/gs 175x10ds 125x10ds 100x10ds 75x10ds 50x10ds 25x10
bent row deadstop gs 135x10gs
low row gs 180x10
incline db seal rows gs 45x10
sup grip bent row gs 135x10
pull downs 140x10gs
incline sup grip pull downs 65x10-9-8-7 down to 1

done for the day. feeling pretty good and strong going in but got delayed starting up, so time was cut short. gym was a little busy later than usual so we had to hold off for a bit to hit giant sets. so still got in some good work and volume but i did want to work some more movements and angles in. still got an excellent pump and other than a little nagging with the elbows and a nasty forearm pump it went really well. did tighten hips up a tad little bit but no low back issues at all. so chalk it up for a really good day in the books. this is the final week of the additional supps for the time being.


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/chest/delts

30 min stepmill lss

db hex press 25x10 35x10 45x10 55x10 65x10 75x10 85x10
incline pro db fly 20x10 25x10 30x10 35x10 40x10
bb bench press tut 135x8 135x6 135x6 135x43
hs bench press ss 45x10ss 70x10ss 90x10ss 115x10ss 135x10ss
reverse pec deck fly ss 60x10 70x10 80x10 90x10 100x10

done for the day. hit a pr on the db hexs but went into the session trying to protect the elbow but still be productive. both elbows and shoulders are nasty beat up now. no clue how or why but i really dont want to push them further. so other than the heavy db hex press i saved the heavy press for the end and even added a super set in. actually ended up able to push more than i figured. no pain during training really but once cooled down they still hurt pretty good. still making progression on the iron mind bands and using my creams. it should balance out eventually haha. may pull back a week with high reps or long contractions to give everything a little break. wont make that call till my two rest days over the weekend.


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

[jolter604]

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

Tne is a great boost

Eat, pound, sleep...

[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