Follow Along G's Run to the NA's

[guns01]

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 mushrooms

[guns01]

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

I did legs yesterday did decent legs but hit my calves good. Walking around like a old man today sense I took a week off for the covid.

Eat, pound, sleep...

that's the worst part of taking a week off from legs and or calves. the doms for a week is miserable

[jolter604]

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 mushrooms

I did legs yesterday did decent legs but hit my calves good. Walking around like a old man today sense I took a week off for the covid.

Eat, pound, sleep...

[guns01]

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 mushrooms

[guns01]

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 mushrooms

[guns01]

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 mushrooms

[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