Re: Follow Along G's Run to the NA's
Christmas
abs/arms/cardio
standing cable crunch w/vac 70x15/4
v bar press downs ss 25x10ss 30x10ss 35x10ss 42.5x10ss 50x10ss 57.5x10ss 65x10ss 72.5x10ss 80x10ss
rope curls ss ss25x10 30x10 35x10 42.5x10 50x10 57.5x10 65x10 72.5x10 80x10
hs dips ss 90x10ss 140x10ss 180x10ss 230x10ss
machine preacher curls ss 30x10 40x10 50x10 60x10
one arm machine curls ss 30x10ss 40x10ss 50x10ss 60x10ss 70x10ss 80x10ss
one arm machine tri extensions ss 30x10 40x10 50x10 60x10 70x10 80x10
20 min stepmill lss
done for the day. only a handful of people in the gym early this am so that was a plus. got some good super set action going so the pace was great. so it was a in and out with some pretty good strength and pump going on and called it a day. no joint issues at all today which was actually surprising and nice since the temp dropped about 20 plus degrees over night. so i was thinking getting warmed up was going to suck ass. legs are smoked and sore as all hell today though, so i am sure that arms will be the same over the weekend as well. good thing i will be in a hell of a big cal surplus this weekend from christmas goodies.
nasty food lineup
gravy and biscuits
2 strawberry cinnamon rolls
santa sugar cookies
slice of panatone cake (not to big)
ham mashed potatoes mac and cheese broccoli casserole sweet potato casserole stuffing rolls did i say ham yeah lots of salt cured country ham
slice of pecan pie
slice of dutch apple crumb pie.
pretty sure that was about it. didnt over load or make myself sick but i got a pretty good amount of cals in for the day. i missed out on thanksgiving a bit but got it in pretty good today.
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Re: Follow Along G's Run to the NA's
christmas eve
legs
leg extensions as 60x10as 70x10as 80x10as 90x10as 100x10as 110x10as 120x10as 130x10as 140x10as 150x10as ds 160x10ds 150x10ds 140x10ds 130x10ds 120x10ds 110x10ds 100x10ds 90x10ds 80x10ds 70x10ds 60x10ds 50x10ds 40x10ds 30x10ds 20x10
seated leg curls as 60x10as 70x10as 80x10as 90x10as 100x10as 110x10as 120x10 ds 120x10ds 110x10ds 100x10ds 90x10ds 80x10ds 70x10ds 60x10ds 50x10ds 40x10ds 30x10ds 20x10ds
belt squats as 45x10as 90x10as 135x10as 180x10as 225x10as 270x10as 315x10as 360x10
leg press as 45x10as 90x10as 135x10as 180x10as 225x10as 270x10as 315x10as 360x10as 405x10as 450x10as ds450x10ds 405x10ds 360x10ds 315x10ds 270x10ds 225x10ds 180x10ds 135x10ds 90x10ds 45x10
done for the day. went in today with the goal of max blood volume with as much pain as possible. that and trying to break my training partner off for good fun and we were able to do both. legs were so full they wouldnt bend and the pain was nasty. the pump was so bad that my hams swelled up so much that they were perfectly in line with my glutes, no split at all just a straight line. outstanding session that i will most likely pay for for a few days. i was actually surprised and how heavy i was able to go. good stuff across the board. going to be a cardio and arm day for christmas
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
Merry Christmas gunz
Eat, pound, sleep...Leave a comment:
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Re: Follow Along G's Run to the NA's
yesterday
cardio/chest/delts
20min stepmill lss
Giant set 1
decline db hex press 45x10gs 50x10gs 55x10gs 60x10gs
decline db fly 20x10 25x10 30x10 35x10
hs bench forced neg 45x10 70x10 90x10/2
decline db press gs55x10 gs60x10 gs65x10/2
Giant Set 2
Incline db pro fly gs 35x10/4
flat db fly gs 35x10/4
flat db press gs65x10 70x10 75x10/2
decline db press gs 65x10 70x10 75x10/2
incline bb press pause 135x10/4
incline bb press 135x42
dante incline rear delt row 75x10 95x10 115x10 135x10 155x10
cable lats x10/4
done for the day. pretty damn good session today. elbows were a tad bit achy and angry the first couple of sets in when warming up but once warm they stopped hurting and didnt cause any more issues. i was thinking oh man this is going to suck ass by the way they felt the first couple of sets. moved some pretty damn good weight even moving into giant sets and got an excellent pump. so all in all a really 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
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 mushroomsLeave a comment:
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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 mushroomsLeave a comment:
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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 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
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 mushroomsLeave a comment:
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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 mushroomsLeave a comment:
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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 mushroomsLeave a comment:
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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 mushroomsLeave a comment:
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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 mushroomsLeave a comment:
Leave a comment: