Follow Along G's Run to the NA's

[guns01]

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

today

abs/back/cardio

banded ab wheel x10/4
ind handle sup low rows 27.5x10 35x10 42.5x10 50x10 60x10 70x10
oa sup pull downs w/stretch 27x5x10 35x10 42.5x10 50x10 60x10 70x10 (held last stretch for 20sec)
chest supp machine rows 135x10 150x10 165x10 180x10 195x10 120x10(held the stretch on each rep for 5sec on last set)
machine pull overs 105x10 120x10 135x10 150x10
hs dante pull downs w/stretches 45x10 70x10 90x10 115x10(10sec stretch on last rep)
ng trac machine pull downs 100x10 110x10 120x10 130x10 140x10
hs machine shrugs 90x10 140x10 180x10 230x10
15min stepmill intervals 1-1
5min stepmill steady state

done for the day. up the session just a tad bit and added a band to the ab rollouts. damn if it def didnt make the contraction crazy hard and burn like hell. gym was pretty slammed up because of the holiday so i didnt really add in any new movements but did increase volume and weight a bit. felt pretty good going in and got a pretty damn good pump going. the loaded stretches are still pretty damn painful but it loads the lats and such full of so much more blood. we made a little change to the cardio going to 1min slow and 1 min sprint tempo because my heart rate isnt getting up hardly at all with the 2-1 or during steady state. so i am not burning hardly any cals. was huffing and puffing pretty good on these today peak heart rate was 154 and average was 138. it will prob be back in the 120s again within a week or so at most. did my cardio only on saturday and a impossible waffle challenge that i failed at miserably. we have a bad asses coffee shop that makes a hybrid yeast waffle that is off the hook but not very big. well a buddy of mine told me they had added a challenge. i hadnt been in there in quite a while and had no idea that someone had bought them out and changed the size and recipe on the waffles. so they were both bigger than what i thought and much denser but still tasty. so the challenge was a full bottle of sparkling mineral water a large iced or hot coffee of choice and 26 of their waffles in 40 mins. the waffles alone weigh in at 6lbs. with my epic failure i only managed 15 of them in about 15 mins but when they got in my stomach they expanded like a mother fucker. so i had to gracefully tap out. needless to say for the first time in a long time i was not hungry until about 7pm because they had blown up so much in my stomach. i have beaten a number of challenges that were just as massive but damn that was a huge let down they blew up like that.


meal 1
2 whole eggs
4oz sirloin
1 cup jasmine rice
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/4 cup cream of rice
meal 5
2 cups egg whites
8oz red potatoes
asparagus
1/4 cup black beans
meal 6
6oz turkey
1cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
Saturday Cheat Meal
15 Waffles
Big Boss burger with rib meat cheddar jalepno sausage brisket cheese and burger
large fries

[guns01]

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

Looks good man
The routine and the food intake

looks like a whole lot on paper but for me it is not to much haha. lower volume and movements and starving. reverse dieting and slowly ramping is not my cup of tea

[guns01]

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

Geez, arm day pump amplified by a cramp...it’s a cruel, cruel sport sometimes.


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wouldnt be such an issue if i could pull my head out of my ass and stop forgetting to salt my food like i am supposed to haha

[Pushtoday]

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

Geez, arm day pump amplified by a cramp...it’s a cruel, cruel sport sometimes.


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[jolter604]

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

Looks good man
The routine and the food intake

[guns01]

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

today

cardio/arms

30min stepmill intervals 2-1

rope press downs 25x10 35x10 42.5x10 50x10 57x5x10 65x10 ds57x5x10ds 50x10ds 42.5x10ds 35x10ds 30x10ds 25x10ds 20x10
bb curls 25x10 45x10 65x10 85x10 95x10 ds85x10ds 65x10ds 45x10ds 25x10
oa db french press 20x10 25x10 30x10 35x10 40x10 (held 5sec weighted stretch each set)
seated db curls 15x10 20x10 25x10 30x10 35x10
oa cable extension 10x10 15x10 20x10 25x10 30x10
rope hammers 25x10 30x10 35x10 42.5x10 50x10 57x5x10

done for the day. had a tad little hick up this am. did my cardio and since my training partner was going out of town today, i literally had about 20 mins to recover post cardio. so little tired and dehydrated going in and full of preworkout meal haha. i did get a nasty what felt like a cramp starting in one of my triceps that lingered the entire time. felt like it was about to rip off the bone for the whole session and was nasty when flexing it really hard. it is either from dehydration or sodium being low from not having my foods in and i forgot to salt some of my meals like a dumb ass yesterday. even with the hickup and pain in the ass issue i got one hell of a pump and still being easy but moved some pretty good weight around. pace was also pretty solid.


meal 1
2 whole eggs
4oz sirloin
1 cup jasmine rice
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/4 cup cream of rice
meal 5
2 cups egg whites
8oz red potatoes
asparagus
1/4 cup black beans
meal 6
6oz turkey
1cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

today

abs/legs

ab wheel x10/4
seated leg curls 100x10 110x10 120x10 130x10 140x10 150x10
adductors 100x10 110x10 120x10 130x10 140x10 150x10
leg extensions 80x10 100x10 120x10 140x10 160x10 180x10
bulgarian split squat x10 25x10 35x10 45x10 55x10 65x10
belt squat ss 90x10ss 140x10ss 180x10ss 230x10ss 270x10ss
prowler band drags ss 90x30yards ss135x30yars ss180x30yards/4

done for the day. not a bad session at all today. pushed the pace pretty good and drove max blood in really quick. used a different leg extension machine which was pretty comfortable on the knees. got some good volume in and moved the weight up a tad bit. i stayed away from the press and hacks today because of the hip flexor. i did fascia blast it this am and used a roller on it while training today. trying to let it heal up a bit before maybe putting those back in again and increasing movements. i will play how it feels by ear next session. all in all happy with today though. may add bands to the ab wheel and test that out here friday. tomorrow will be a cario/rest day for my partner to catch up since he missed yesterday


meal 1
2 whole eggs
4oz sirloin
1 cup jasmine rice
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/4 cup cream of rice
meal 5
2 cups egg whites
8oz red potatoes
asparagus
1/4 cup black beans
meal 6
6oz turkey
1cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

today

cardio/chest/delts

27min stepmill intervals 2-1
3min stepmill lss

db hex press 25x10 40x10 55x10 65x10 75x10 70x10 (got to silly with the 75)
incline db hex press 25x10 35x10 45x10 50x10 55x10 60x10
incline db pro flys 20x10 25x10 30x10 35x10/3
straight arm machine lats 15x10 20x10 30x10 35x10 40x10 45x10
reverse pec deck fly 30x10 45x10 60x10 75x10 90x10 105x10

done for the day. ran short on time today so i missed a movement or 2 i would have liked to have squeezed in. went at a different time and was on a timeline and go figure it was packed. so even though i didnt hit what i wanted i still got a hell of a good session and pump in. i did get a little over excited on the flat hex press hitting 75. i didnt fail at 10 but i damn sure would have if i would have went for 11. on a good note no shoulder or elbow issues at all right now and only issue is still the hip and back and it's really not to bad. be easy to piss it off really bad but i have plenty of time to heal up.


meal 1
2 whole eggs
4oz sirloin
1 cup jasmine rice
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/4 cup cream of rice
meal 5
2 cups egg whites
8oz red potatoes
asparagus
1/4 cup black beans
meal 6
6oz turkey
1cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

Woowoo!
That’s a cheat meal.


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man, since i am still starving during the week, that cheat meal is much tastier than usual in the off season. i think i am more hungry reverse dieting than i was while dieting for the show haha. the burger was off the chain though but the service was absolutely horrible

[Pushtoday]

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

Woowoo!
That’s a cheat meal.


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[guns01]

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

today

cardio/abs/back

24min stepmill intervals 2-1
6min stepmill lss

standing cable crunch w/vac 55x15 70x15/3
one arm sup pull downs 25x10 40x10 55x10 70x10 40x10 (lots of forced stretching every set)
low cable rows 100x10 120x10 140x10 160x10 180x10 200x10 140x10(forced stretch every rep last set)
mag wide grip pull downs 85x10 100x10 120x10 140x10 160x10 120x10(forced stretch every set)
hs iso low rows 45x10 70x10 90x10 115x10
db shrugs 55x10 65x10 75x10 85x10

done for the day. no increase in nasty training yet but i am able to get closer to failure but still not supposed to push heavy weight just yet. still in recovery mode atm. so i am still slowly ramping it up week to week. i am really focusing on increasing the loaded forced stretching work and hopefully will get some really good width and additional growth from it. it is painful as all hell doing it but i can def tell the difference in pumps for sure. all in all a great session today. i did miss the pullover movement today but low back was a little iffy still so i didnt want to stress it more.


meal 1
2 whole eggs
4oz sirloin
1 cup jasmine rice
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/4 cup cream of rice
meal 5
2 cups egg whites
8oz red potatoes
asparagus
1/4 cup black beans
meal 6
6oz turkey
1cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

saturdays additional cheat meal
guniess beer cheese burger
fries
small hot fudge/caramel sundae
3 caramel apple scones

[guns01]

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

today

cardio/arms

21 min stepmill intervals 2-1
9 min stepmill steady state

press downs ss 5sets x10/5 did a 60rep drop set starting with the heaviest weight down for 60reps total
rope extensions against the bar ss 5sets x10/5 6 set was drop set same as above
hs preachers ss 25x10ss 35x10ss 45x10ss 55x10ss
hammer bar preachers ss 40x10/5
db tate extensions ss 20x10ss 25x10ss 30x10ss 35x10ss
db skullies ss ss20x10 ss25x10 ss30x10 ss35x10
cable curls ss 4sets of 10ss
cable hammers ss 4sets of 10

done for the day. knocked cardio out early am fasted not by design but by choice and sched. still pumped the legs up a little bit empty though haha. glutes are sore as hell but legs arent to bad just a little tight. got in a quick nasty pump session today and it will probably be the last easy non failure session most likely. idk yet but should find out tomorrow. one hell of a nasty pump today for sure and some ok weights. moving up nicely with strength even though still being easy and not pushing it but still moving up nonetheless. havent made the call yet if we will train over the weekend on sunday just yet. it was a huge pain in the ass this past weekend, so idk i will make the call on sunday. strongman buddy is in town for work and he isnt training until late in the evening during the week and me and my other training partner arent doing those hours. to much food in at that point and way to uncomfortable and inconvient to do. we will see and i will update the log if so. if not it will be cardio and maybe some calves and abs.


meal 1
2 whole eggs
4oz sirloin
1 cup jasmine rice
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/4 cup cream of rice
meal 5
2 cups egg whites
8oz red potatoes
asparagus
1/4 cup black beans
meal 6
6oz turkey
1cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[Pushtoday]

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

Plenty of fuel, fast paced supersets, and lots of volume. Hell yeah the pump was real. [emoji1787]


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[guns01]

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

today

legs

seated leg curls ss 100x10ss 110x10ss 120x10ss 130x10ss 140x10ss 150x10ss
adductors ss ss100x10 ss110x10 ss120x10 ss130x10 ss140x10 ss150x10
hs leg extensions ss 45x10ss 90x10ss 135x10ss 180x10/3ss
hs hacks ss ss45x10 ss90x10 ss135x10 ss180x10 ss225x10 ss270x10
belt squats ss 90x10ss 140x10ss 180x10ss 230x10ss
leg press ss ss100x10 ss200x10 ss300x10 ss400x10
bulgarian split squats 25x10 35x10 45x10 55x10

done for the day. yesterday was a cardio/rest day only with half intervals half steady state. i actually did an extra interval just for good measure and my heart rate isnt climbing up to much. today we dropped cardio on leg day so that's a plus and also i ran errands all morning and had to pick kid up from school so i was super pressed for time. so i opted to increase intensity a bit today with super sets and i missed my ab work. back is still iffy and i am pretty sure my hip is out of wack. lots of tightness on the left side and crazy tight hip flexor on the left side. added a little bit of volume in today as well. other than the mentioned issues it ran quick and pretty smooth. the pump was insane.


meal 1
2 whole eggs
4oz sirloin
1 cup jasmine rice
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/4 cup cream of rice
meal 5
2 cups egg whites
8oz red potatoes
asparagus
1/4 cup black beans
meal 6
6oz turkey
1cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

Alright, alright, alright.
Measured rest and recuperation is paying off. It’s nice to see weight, strength, and endurance climb back up after a planned/scheduled break so to speak. I’m sure you’ll continue to rebound nicely. As always good work brother.


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that and the doc said that once my test levels actually level off i should feel like a brand new man again. levels sitting lower than a pre teen girl is not good for feeling good but def good for the script haha.