Follow Along G's Run to the NA's

[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

[guns01]

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

[guns01]

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 mushrooms

[guns01]

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 mushrooms

[guns01]

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 mushrooms

[guns01]

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 Tapatalk

that or pilates or zumba haha. i will run it till the wheels fall off

[Pushtoday]

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 Tapatalk

[guns01]

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 mushrooms

[guns01]

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 mushrooms

[guns01]

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 mushrooms