Follow Along G's Run to the NA's

[Pushtoday]

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.


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[guns01]

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 up

[guns01]

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 mushrooms

[BABY1]

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

Still going strong here! Hope the shoulder is better

[guns01]

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 mushrooms

[guns01]

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 meal

[guns01]

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

Good work brother. Cheat meal was Friday, did you get some treats yesterday as well?

nah, i just tacked it onto my post for friday because i dont train on the weekend right now. so yes yesterday was my cheat day and all i had were the cookies and scoones. getting ready to up the cals today and going into this week as well as add in gh here real soon as well

[Pushtoday]

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

Good work brother. Cheat meal was Friday, did you get some treats yesterday as well?

[guns01]

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

friday

cardio/abs/arms

20min stepmill intervals 2-1

banded ab wheel
standing cable crunch w/vac 35x15 42.5x10/3
db hammers 15x10 20x10 25x10 30x10 35x10 40x10
bb reverse curls 20x10 30x10 40x10 50x10 70x10/2
bb curls 20x10 30x10 40x10 50x10 70x10/2
incline db curls 20x10 25x10/3
ind handle press downs 20x10 25x10 30x10 35x10 42.5x10 50x10 57x5x10 65x10 72.5x10
oa db french press 25x10 30x10 35x10 40x10
pro db kick backs 20x10/4
jm press 50x10 60x10 70x10 80x10

done for the day. partner had some stuff going on during training time so i rolled solo to my normal gym. actually was pretty empty which was a plus. i put a lot of focus on the brachs today and started off with my elbow sleeve on which only lasted about 4 sets and i had to pull it off from the pump. actually ran pretty strong on the bicep portion today but elbows started to tighten up a bit so i didnt get silly. rolled into triceps with the goal of moving up on the press downs without tearing anything and did so. funny press downs is the one that fires up the knot but i can do over head extension and skullies that put a hell of a stretch on it and have no issue at all. same with the jm press but since i was solo i didnt get to heavy on those either. difficult but not stupid. all in all a pretty good session though and getting better. back and hip not so much but everything else is pretty good.



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
Cheat Meal (Saturday)
chicken biscuit
sicilian meat pizza about 5 squares
couple scoones and cookies

[guns01]

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

today

legs

leg extensions ss 60x20ss 80x20ss 100x20ss 120x20ss 140x20ss 160x20ss
seated leg curls ss 60x20 ss80x20 ss100x20 ss120x20 ss140x10 ss160x10
adductors 100x10 120x10 140x10 160x10
leg press 100x20 200x20 300x20 400x20 500x20 600x20 690x20
hacks 90x10 180x10 270x10 360x10
waling lunges w/chain ss 30x30yardsds bw x30 yards

done for the day. had graston work done yesterday so i had to keep reminding myself to pull back. lower body and back are tore up pretty bad from yesterday and were pretty sore going in. so i was supposed to go in and push blood to flush out everything real good. well i went a tad bit harder than i had in my mind and moved more weight probably than i should have. hopefully i dont pay for it later on. i pulled the ab work out for the day because she really worked my hips and lower back hard. all in all a hell of a pump and a pretty good session considering how bad she worked me over.


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

[jolter604]

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
one arm supp pull downs 25x10 40x10 55x10 60x10/3
mod incline db rows 40x10 50x10 60x10 70x10 80x10 90x10
incline db seal rows 25x10 30x10 35x10 40x10 45x10 50x10
cable pull overs 6sets of 10
farmer's walks 180x30yards/4

done for the day. back was feeling great and had a great session up to the last set of farmer's walks. yep tightened up and back crippled again. i should have shut it down when my glutes started to tight up up high by my hips. so it was def making both of my hips angry but no i had to keep on trucking along. still got a good session in and started up my off season and cycle. sucks going in banged up but hopefully with the added supps and therapy work it will iron out much quicker. bloods are money right now so no point in keeping off the gas for long. so hopefully by next week i can be wide open training and killing it. hell i will do everything seated if need be haha. it time to fire up and start to refine and add to the areas in need a little work.

supp additions
900 test c
600 eq
300 npp


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

Man great work out G
I love incline rows especially with hammer grip.
I have to look into farmer walks.

[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
one arm supp pull downs 25x10 40x10 55x10 60x10/3
mod incline db rows 40x10 50x10 60x10 70x10 80x10 90x10
incline db seal rows 25x10 30x10 35x10 40x10 45x10 50x10
cable pull overs 6sets of 10
farmer's walks 180x30yards/4

done for the day. back was feeling great and had a great session up to the last set of farmer's walks. yep tightened up and back crippled again. i should have shut it down when my glutes started to tight up up high by my hips. so it was def making both of my hips angry but no i had to keep on trucking along. still got a good session in and started up my off season and cycle. sucks going in banged up but hopefully with the added supps and therapy work it will iron out much quicker. bloods are money right now so no point in keeping off the gas for long. so hopefully by next week i can be wide open training and killing it. hell i will do everything seated if need be haha. it time to fire up and start to refine and add to the areas in need a little work.

supp additions
900 test c
600 eq
300 npp


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

yesterday

abs/legs

banded ab wheel x10/4
prowler push 90x30yard 135x30yars 180x30yards 225x30yards/3
prowler banded drags 90x30yards 135x30yards 180x30yards 225x30yards/3
adductors 100x20 110x20 120x20/2
hacks 45x20 90x20 135x20 180x20

done for the day. shut it down early on this session due to hip and partner going down on me. hip was tightened up pretty good so i didnt push it like the therapy lady told me. so when he went down i just went ahead and called it a day. starting with the prowler work wasnt the best idea on the planet. legs were so full of blood that they would barely bend. so we went ahead and did adductors second and it was still a challenge to open and close legs with so much blood in there. moving blood around was the goal and damn if we didnt accomplish that with a quickness. back and hip actually felt quite a bit better post training but no where even close to 100%. good session even though it was very short.


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

yesterday

cardio/chest/delts

20min stepmill intervals 1-1

hs incline press 45x10 70x10 90x10 115x10 45x44
flat db hex press 25x10 30x10 35x10 40x10 45x10 50x10 55x10 60x10 65x10
flat db pro fly 20x10 25x10 30x10 35x10 40x10/2 (10sec weighted stretch)
reverse pec deck fly 70x10 80x10 90x10 100x10 110x10 120x10
upright row wide ss 45x10ss 65x10ss 85x10ss
upright row close ss ss45x10 ss65x10 ss85x10
cable crossover high to low 4sets 10

done for the day. back/hip still jacked up but no issues with training today other than picking up bar for uprights. might have should have done a machine lat or seated db lat but wanted to switch up lat move today. tricep did get a little finiky with pressing but after it tightened a little warming up it wasnt an issue anymore. i was paying close attention to it since she told me if i push it to hard it will rupture. so easy does it but still trying to make progress at the same time. hell it got tight when i was doing back on monday so i had to do the same thing. trained with my partner today who is also progressing back into hard and heavy training with me so a pretty good session. did pull back a little on volume for the tricep though. excellent pump as has been the case since coming out of prep.


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

Well Happy Birthday to Mrs. Guns!


Sent from my iPhone using Tapatalk

she finally broke the big 40. i been there for a minute already haha. i gave her the full week to celebrate the milestone