Re: Follow Along G's Run to the NA's
yesterday (thanksgiving)
abs/legs
banded ab wheel x10/4(red band)
leg extensions 55x20 70x20 85x20 100x20 115x20 130x20 cs145x12csx5csx5csx3 (all reps 3sec contraction and should have went heavier)
adductors 190x10/6 (5sec stretch)
belt squat 90x10 180x10 270x10 360x10 450x10
leg press 360x30 450x20 540x10
done for the day. turkey day leg day. started off excellent and got a damn good pace going and then bam had to wait for like 15 mins on the adductor while some dick head played with himself on his phone doing a half ass pathetic set every 5 mins. started to call him out and figured getting locked up on thanksgiving would have pissed the mrs off big time since it was her first day off in over 2 weeks. so i waited while losing my pump. still a good strong session and had a great pump lost it and then got it back. back and hip going in were still pretty fired up but they warmed up good and actually stayed pretty good all day. i did stretch the piss out of them post training. so a pretty damn good day. ate way to much food yesterday but probably not as much as i do on a daily basis just much higher in cals.
turkey day lineup
sausage links and patties brown sugar and hickory
couple pieces of bacon
sausage gravy
4 or 5 buttermilk biscuits
enough ham to kill a horse
mashed yellow potatoes
stuffing
hashbrown casserole
sweet potato casserole (lots and lots)
rolls
cranberry sauce
pecan and pumpkin pie w/ egg nog ice cream
that was it for the day. actually surprisingly no gut issues at all today. we shall see how the week pans out with that one though haha
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Re: Follow Along G's Run to the NA's
yesterday
cardio/chest/delts
20 min stepmill intervals 1-1
decline db press 25x10 35x10 45x10 55x10 65x10 75x10 85x10
pro decline db fly 20x10 25x10 30x10 35x10 40x10 45x10
flat db hex press 25x10 35x10 45x10 55x10 60x10 65x10 70x10
pro flat db fly 20x10 25x10/2 30x10/2 35x10 40x10
db lats 15x10 20x10 25x10 30x10
reverse pec deck fly 45x10 60x10 75x10 90x10 105x10 120x10
machine press ds 100x10 120x10 140x10 160x10
done for the day. went in solo today since i didnt hear from my partner. so a little different approach to training with quick straight sets. pretty strong on the decline work but had to pull up short because i was afraid i would either slide off the back of the bench or not be able to get back up with db extended. so i went as heavy as i could with 3sec hard contractions up to failure. so still surprisingly strong considering. got an unreal pump going as well but elbows did get a tad little bit beat up. i think i was locking them out and not catching it early on so that's where the irritation was coming from. all in all a good session. back and hip were pissed as all hell when i got up this am also. so still hitting the rumble and other things. had upper gi done also and from what he says i have severe acid reflux and indigestion issues going on and most likely that's where the nasty chest pain is coming from. funny thing is i really dont get nasty heart burn like i did years ago where i couldnt sleep flat to save my life. no clue on that one. i do have one more cardiac test to be done with a ct scan with contrast that does 3d imaging of the heart and coronary arteries just to rule out that nothing is hiding in there. other than being cathed and them going into my actual heart that is the last cardio test left to do. cool thing i guess about that is the doc said that i was at little to no risk of stroke or cardiac event but just to be 100% sure. last 8 months i have been like a guinea pig with all this testing haha.
meal 1
2 whole eggs
4oz sirloin
1 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1.5 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
1/3 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
2 cups egg whites
12oz red potatoes
asparagus
1/4 cup black beans
meal 6
6oz turkey
1.5cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
12oz purple potatoes
onions and mushroomsLeave a comment:
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Re: Follow Along G's Run to the NA's
yesterday
cardio/abs/back
20min stepmill intervals 1-1
banded ab wheel (red band)
sup grip pull downs 55x10 70x10 85x10 100x10 120x10 140x10 160x10
sup grip low rows ss 70x10ss 85x10ss 100x10ss 120x10ss 140x10ss 160x10ss
pg low rows ss ss70x10 ss85x10 ss100x10 ss120x10 ss140x10 ss160x10
sup grip incline pull down ts 50x10ss 57x5x10ss 65x10ss 72.5x10ss
pg incline pull down ts 50x10 ts57.5x10 ts65x10 ts72.5x10
rope face pulls ts 25x10 30x10 35x10 42.5x10
cable pull overs 50x10 57x5x10 65x10 72.5x10
done for the day. rumble rolling and stretching before cardio first thing in the am and then stretching post cardio and hitting the rumble in the evening again. so it has helped out a bit. still hurts but no where near as bad, so hopefully i am turning the corner on this crap. pretty good strong mainly fluff session today. lots of focus on lower lats. got a great pump and was actually surprised at how well strength held up. so all and all a good session. got a little bit of a gut issue going on today but i am pretty sure its to much of the spicy stubbs seasoning i used on my protein. i know if i eat to much of it over 2 days it hammers me pretty good and i am pretty sure i did a day and a half worth. so paying the price all day. good day in the books.
meal 1
2 whole eggs
4oz sirloin
1 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1.5 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
1/3 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
2 cups egg whites
12oz red potatoes
asparagus
1/4 cup black beans
meal 6
6oz turkey
1.5cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
12oz purple potatoes
onions and mushroomsLeave a comment:
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Re: Follow Along G's Run to the NA's
yesterday
arms
cable press downs 35x10 42.5x10 50x10 57.5x10 65x10 72.5x10 85x10 ds95x10ds 72.5x10ds 57.5x10ds 50x10ds 42.5x10ds 35x10ds 30x10
away facing cable press down 50x10 57.5x10 65x10 72.5x10 65x10 72.5x10 85x10
jm press 75x10 95x10 115x10/2
rope curls 6sets of 10 (stack wasnt marked on this one)
db hammers 15x10 20x10 25x10 30x10 35x10 40x10 45x10
hs preachers 25x10 50x10 60x10 70x10 80x10 90x10
done for the day. so had a cardiologist appt that i didnt know about until last night. so with the time of the appt i had no time to do am cardio and recover before training. so i made the call to push cardio till sat. also have an appt for upper gi scope on weds and will have to take a full day off so i will be doing cardio on to replace that one as well. sucks but only way to balance it out.
got a damn good pump going today and strength was really good. still not as strong as my training partner but it is climbing nicely and no elbow pain at all. think the tricep ball has ironed itself out also with the therapy work my lady has been doing. so we are getting better on some fronts. legs are smoked sore and hip is not as bad but lower back is crooked as all hell from the muscle pulling it off line. 3x a day of rumble rolling and 90/90 stretching to speed up that process. i am hoping to be back at it 100% or as close before the start of the month.
meal 1
2 whole eggs
4oz sirloin
1 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1.5 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
1/3 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
2 cups egg whites
12oz red potatoes
asparagus
1/4 cup black beans
meal 6
6oz turkey
1.5cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
12oz purple potatoes
onions and mushroomsLeave a comment:
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Re: Follow Along G's Run to the NA's
Looks like some good volume brother. It’s almost as if the back and hips let you get through the session then they make you pay for it.
It might time for us to take up CrossFit?
Sent from my iPhone using TapatalkLeave a comment:
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Re: Follow Along G's Run to the NA's
yesterday
abs/legs
banded ab wheel(red band) x10/4
leg extensions ss 55x15ss 70x15ss 85x15ss 100x15ss 115x15ss 130x15ss
seated leg curls ss ss90x15 ss105x15 ss120x15 ss135x15 ss150x15 ss165x15(damn near failure here)
leg extensions ss 145x10ss 160x10ss 175x10ss 190x15ss
adductors w/10sec stretch ss 190x10/4
belt squats 90x10 180x10 270x10 360x10
platz hack frog squats x10 50x10 75x10 100x10 125x10 150x10
done for the day. had a doc appt this am so i had to go super fast paced and solo at my regular gym. hip and back were angry as all hell going in so i did some 90/90 stretching in between ab wheel rounds as well as some groiners. so before i went into legs it had loosened up a lot. so no issues at all while training but other than the belt squat nothing really had an impact on the areas. strong and nice pump session over all and felt really good until i cooled down haha. then the back and hip got super angry. part of the being old and busted up. i am also rolling on the rumble 3x per day now focusing on hips glutes lower back and it bands. so that's helping out quite a bit. had to go into gastro yesterday and got sched up for an upper gi scope next weds. hopefully they can figure out where my chest pain has been coming from. got a follow up with cardiology today also even though he already cleared me of any cardio issues. so maybe get some indicators on what is causing the issues. big relief it isnt my heart but still a huge pain in the ass and uncomfortable as all hell.
meal 1
2 whole eggs
4oz sirloin
1 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1.5 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
1/3 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
2 cups egg whites
12oz red potatoes
asparagus
1/4 cup black beans
meal 6
6oz turkey
1.5cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
12oz purple potatoes
onions and mushroomsLeave a comment:
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Re: Follow Along G's Run to the NA's
yesterday
cardio/chest/delts
20min stepmill intervals 1-1
hs incline press 45x8 75x8 90x8 115x8 135x8 160x8
flat db hex press 25x10 35x10 45x10 55x10 65x10 75x10
flat db pro fly 20x10 25x10 30x10 35x10 40x10
incline db fly 20x10 25x10 30x10 35x10
reverse pec deck fly 60x10 70x10 80x10 90x10 100x10 110x10 120x10
leaning db lats 20x10 25x10 30x10 35x10
done for the day. nothing fancy or crazy today and no intensity tech at all. went to failure but didnt push the session because of the week off last week. no point in jumping back in like i never left off and getting hurt or being crippled up sore for the rest of the week. still held pretty good strength though and got an outstanding pump. going to go back at the giant sets and other stuff next week and get back to going ham on everything once again. did get a little pinch in the pec on the heavy incline but after that it wasnt an issue. may have been a slight cramp that i corrected with hydrating during training. just a small note on that one. cardio/rest day only tomorrow.
meal 1
2 whole eggs
4oz sirloin
1 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1.5 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
1/3 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
2 cups egg whites
12oz red potatoes
asparagus
1/4 cup black beans
meal 6
6oz turkey
1.5cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
12oz purple potatoes
onions and mushroomsLeave a comment:
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Re: Follow Along G's Run to the NA's
yesterday
cardio/abs/back
20min stepmill intervals 1-1
banded ab wheel x10/4
one arm sup pull downs 25x8 40x8 45x8 55x8 60x8 65x8
incline db seal rows 25x8 30x8 35x8 40x8 45x8 50x8 55x8 60x8
prone bb rows 95x8 145x8 195x7 165x8
incline sp pull downs ss 42x5x10ss 50x10ss 57.5x10ss 65x10ss 72.5x10ss 85x10ss
incline pg pull downs ss 42.5x10 ss50x10 ss57.5x10 ss65x10 ss72.5x10 ss85x10
done for the day. ok, finally back after it again after a week of misery. well i did get back and one cardio in last week which was a terrible idea. cardio was a kick in the nuts. idk if it was from allergies from the dust of moving or missing those sessions last week but it sucked ass either way. also learned a new tech to make the banded ab wheel work harder. harder contractions and much better focus on lower abs. good back session and hip and lower back are still dicked but finding good ways to work around it. excellent pump but not really happy with strength. once sleep and everything else is back on track i should be back into making progress again.
meal 1
2 whole eggs
4oz sirloin
1 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1.5 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
1/3 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
2 cups egg whites
12oz red potatoes
asparagus
1/4 cup black beans
meal 6
6oz turkey
1.5cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
12oz purple potatoes
onions and mushroomsLeave a comment:
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Re: Follow Along G's Run to the NA's
That’s great to get your daughter and grandchild in the house with y’all. Plus a single level/no stairs on the bay, hell yeah.
Sent from my iPhone using TapatalkLeave a comment:
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Re: Follow Along G's Run to the NA's
This Week
Week is going to be a freaking wash and it wont be a rest week either. i got back and cardio in on monday and that was a hell of a big mistake. we are moving into a larger house down on the water since my oldest is expecting and moved back here with us. so we had to get into a bigger house. home opened up in great timing for us but damn if moving isnt a pain in the ass. so missing an entire week of training but not resting so to speak. paid movers to move all my heavy shit but still have to hand move all the other stuff. so i am hoping to be finished up with old house done and cleaned by sunday night. wife's work is also remodeling and expanding so i have also been helping them out a bit as well. so only my son and i moving all of our additional stuff and it's taking much longer than i would like. been eating my non training day foods but not going to lie, timing has been off a bit and i have missed a meal or 2 here and there. been moving and working from day light till dark. getting a break today because it is storming like hell. so days will be longer tomorrow and saturday. best part is i have no stairs in this house since it's a single story and we are right by the bay. not the beach but i dont live but about 15 mins from the beach anyway and i damn sure wouldnt want to live directly on the beach anyway.
i am all busted up from moving haha. had a therapy session done yesterday and she even said holy shit you are more fucked up than last time. that was my only hour long break yesterday and that was to get beat upLeave a comment:
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Re: Follow Along G's Run to the NA's
yesterday
abs/legs
banded ab wheel (orange band)
walking lunges 30yards 30x30yards/ds x30yards 60x30yards/ds x30yards
adductors 100x10 120x10 140x10 160x10 170x10
belt squats 90x8 180x8 270x8 360x8 ds360x5ds 270x10ds 180x15ds 90x20
sissy squats x10/4
occluded leg press 300x38 300x27 300x23 300x18 left wraps on for about 2min after last set
done for the day. got in a bit late so this was a super fast paced session because i had to pick up my kid from school. leading off with the walking lunges was just as bad of an idea as starting with the prowler. it absolutely wreaks you and drives so much blood into the entire leg that it makes everything else brutal. still was able to get some pretty good weight on the belt squat and added a nasty drop set in to push more blood in. the sissy squat was a struggle to hit high reps with and topped it all off with occluded leg presses. so to say the pump was insane is an understatement. used the orange band on the ab wheel again which i may down size to the monster mini next time. still get an excellent contraction with it but it may be to heavy right now. i will play that one by ear for the next session. my back and hips were cracking and popping like a champ during every rep. so it is def opening everything up like it is supposed to. good fast session
meal 1
2 whole eggs
4oz sirloin
1 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1.5 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
1/3 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
2 cups egg whites
12oz red potatoes
asparagus
1/4 cup black beans
meal 6
6oz turkey
1.5cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
12oz purple potatoes
onions and mushroomsLeave a comment:
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Re: Follow Along G's Run to the NA's
Still going strong here! Hope the shoulder is betterLeave a comment:
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Re: Follow Along G's Run to the NA's
yesterday
cardio/chest/delts
20min stepmill intervals 1-1
hs incline press 45x8 70x8 90x8 135x8 160x8 amrap70x26
hs shoulder press 90x8 135x8 180x8 225x8 270x8 amrap 140x24
Giant Set
decline press 55x10gs 60x10gs 65x10gs
flat db fly gs 25x10gs 30x10gs 35x10gs
hs bench forced neg gs 45x10gs 70x10/2gs
flat db hex press gs 40x10 gs45x10 gs45x10
supported leaning db lats 20x10 25x10 30x10 35x10
done for the day. great session today even though i slept on my shoulder the night prior and it was pretty tender going in. i guess i loosened it up when i started getting warmed up. strength was moving up really well and pump was outstanding. no issues at all today and actually felt pretty good. starting to add in more to the giant sets and other intensity techniques week to week and going to and hitting failure. good day in the books. tomorrow will be cardio only and a rest 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 mushroomsLeave a comment:
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Re: Follow Along G's Run to the NA's
yesterday
cardio/abs/back
20min stepmill intervals 1-1
banded ab wheel (orange band,holy shit)
mag wide grip pull downs 85x10 100x10 120x10 140x10 160x10 180x10 200x10 120x10(forced stretch)
bench prone rows 95x10 145x10 195x10/2 165x10/2
hs iso pull downs forced stretch 45x10 70x10 90x10 115x10
db pullovers 40x10 50x10 60x10 70x10
done for the day. actually pretty freaking strong today. forearms and elbows are still a bit tender from arm day but no impact on the session today. i was thinking they would be a big limiting factor pulling but they were not an issue at all. did add in some weighted reverse hypers since i trained with my partner at his facility today. i am probably going to start going hard at rehab and prehab this hip lower back issues since it really isnt getting a lot better. i didnt do any bent over stuff again just to protect it and the pull overs that normally irritate the piss out of it but didnt. so training didnt make it worse but it is still pretty pissed off. going to pick up some iron mind bands also to work on my hand extensions to help with elbows from hammering the brachs. i would like to really put some focus into that and push the biceps up even more but doing so does a number on the old elbows. hell i think it is harder on them than skull crushers are. good session today and an increase in cals as well.
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
so right now my carb breakdown is pretty much 80g of carbs per meal. a good one that i have that i am not listing here is 1 pack jalepeno cheese grits a bagel and a white cheddar rice cake. i crush up the rice cake in the grits and make a burger out of the bagel. lands about 78g of carbs. really good mealLeave a comment:
Leave a comment: