Follow Along G's Run to the NA's

[guns01]

tuesday

cardio/push/abs

25min stepmill lss level 9 fasted

incline db curls 25x20 45x15 65x4 80x4 85x5 90x8 90x7ds 60x8
incline bb press 135x6 185x4 185x7 185x6 (shoulder not happy)
standing chest press 135x6 rp 180x8rp x5rp x4rp x3
stretch pushups x12 x11
db rear lat raise 15x21/4
db incline y raise 10x12/3
spider crawls x3/3
incline db kickouts 30x12/4
planks 30sec/4
machine crunches 20x10/4

done for the day. again still dealing with the trap/rhomboid issue creating nasty shoulder pain. super freaking frustrating since it hasnt fully healed in going on 2 years. it hurts like a mother fucker and crushers my push strength completely. i still get a good pump going but my weight and rep progressions are crap. i did get a suggestion to see a pt that is supposed to be the man when it comes to getting athletes back in the game at 100%. so i submitted to get setup. we will see. other than that pretty smooth painful and pain in my ass day.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
1 daves killer bread bagel
onions and mushrooms
lrg green salad w/vinegarette zz0.jlxic0lre6zz

[guns01]

monday

cardio/back/bis/abs

25min stepmill lss level 9 fasted

meadows rows 25x15 50x15 75x4 100x10 100x10ds 75x10
oa incline cable rows 25x10 44x10/4
rack pulls 185x5 225x5 275x1/14
stretch pulldowns 110x5 130x5 140x10/4
hypers x30 x15 x10/2
standing db curls 15x15 20x26/4
incline db curls 25x12/3
machine crunches 80x10/4

done for the day. trained at my favorite facility today and it went nice and smooth. not to crowded and a pretty good pace. everything felt pretty solid and strength was on point for the day. pretty nasty pump going as well. the rack pull and hyper combo fried my lower back though. all in all a good start to the week.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
1 daves killer bread bagel
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

yesterday

back/bis/abs

chambered bar bent rows 45x10 135x10 155x10/3
assist pullups x10/3
db pullovers 40x5 50x10/3
eagle rows 150x10 170x10/3
db preachers 30x8+4part/3
planks 30sec/4
machine crunches 20x10/4 (these are more of the leg raise style not crunching down but up)

done for the day. finished the week out good and strong as well as sore a fucking hell. i mean crippled ass and lower body sore. getting on and off the shitter is bad haha. not a whole lot to note from today other than how god awful sore i an. water was out yesterday and our normal gym but today we got to hit the normal one. kind of cool i have 4 different locations around my area that i can go to and each one has some of the same equipment and some different. great facilities though across the board. good week in the books and now i am going to rest and recover.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
1 daves killer bread bagel
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

yesterday

cardio/legs/abs

25min stepmill lss level 9

seated leg curls 70x20 85x20 110x5 130x5 140x8 140x8ds 110x10 x10p 20sec iso at top end
adductors 90x15 110x15 130x15 145x15
bear squat 45x10 90x10 180x10 270x4 360x4 450x4 540x8/2
leg extensions rp 100x5 110x10rp x6rp x4rp x3rp x2
bulgarian split squats of death 20x4 30x4 40x4 ds 50x8ds 40x8ds 30x8ds 20x8 (8sec iso each set at the top 1/3)
ssb good mornings 55x10 155x10/3
machine crunches 110x10/4

done for the day. i will say that some of the rp programmed days were rough but going back into mountain dog style training takes it to a whole new level. it is brutal as brutal can be and then some. not so much getting hurt (most of the time) but the setups and volume hit so much and work so well. i will say that i didnt get hurt as much doing the rp work but at the same time i dont feel like it was enough volume or stimulus for my genetics. i could be wrong or i could have been doing it wrong but it is a night and day difference for me personally. i feel like for me mountain dog or fortitude training(which is similar) have been the most effective both for growing and getting into some of the best shape of my life. as for this session, it was a kill you break you off and then try not to pass out session. going to be insanely sore for days now. i havent done the drop set of death in a long ass time. honestly that's the big drawback for the rp setup is it doesnt program in intensity techniques and you have to put them in yourself. where other setups write them in and dial it up and down to allow for recovery. i have the knowledge and ability to do it myself but the app doesnt provide the space or ability to check it. joints and back are holding up good enough and i will finish up the week with a pull pump workout and have the weekend off. good stuff across the board.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
1 daves killer bread bagel
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

yesterday

cardio/chest/delts/tri/abs

25min stepmill lss level 9

incline db press 25x20 45x15 65x6 80x5 85x5 90x8 ds 90x6ds 65x9
incline bb press 135x6 185x7 185x6
standing machine press 135x8 rp 180x8rp x4rp x3rp x2
stretch pushups x10/2
db rear lats 15x20/3
db y raises 15x10/3
spider crawls x3/3
db tricep kickouts 30x10/4
machine crunches 90x10 110x10/3

done for the day. holy shit i am weak as hell on chest work and the shoulder is still wrecked from the neck issue from 2 years ago. i had backed off a lot of different chest and delt work opting for machines and movements that dont mess with it but i dove into this one training to get back at it while still keeping it healthy at the same time. it is sore as fuck today but so is everything else i have trained so i am hoping it is from training and not making it back angry again. frustrated and pissed but i will build the strength back up over time. all in all not a bad session other than strength and noting i am sore as hell across the board. the leg sessions are going to be crippling for days. i love legs but i am dreading the after affect big time. at least my family gets to suffer with me haha.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
1 daves killer bread bagel
onions and mushrooms
lrg green salad w/vinegarette zz0.pw8nd0f3b3zz

[guns01]

monday

cardio/rp

25min stepmill lss level 9

meadows rows 25x20 50x20 75x6 100x8 ds100x8ds 75x9
incline cable rows 25x10 45x10/3
rack pulls 185x5 225x5 275x1/10
stretch pulldowns 110x10 140x10/3
hypers x10/3
stand db curls 15x10 20x25/3
incline hammer curls 20x25/3
planks 30sec/4
machine crunches 40x10/4

done for the day. going back to the roots of mtn dog training while plugging it into the rp app. we will see how this plays out for a training block but i can tell right out the gate that it is still as brutal as i remember. pretty good session in today with a really good pump and even though i feel weak as shit still moving some ok weight right out the gate. hopefully i can stay healthy and make some good improvements during this block as i get leaner and the cardio increases. no complaints so far.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
1 daves killer bread bagel
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

what's upan I see your.log is still going strong.

yeah man, still consistent and trucking along. had a big move and my youngest graduated high school. so even doing my thing i have been slam house busy for the last few months

[jolter604]

what's upan I see your.log is still going strong.

[guns01]

yesterday

cardio/rp programming(deload)

25min stepmill lss level 9

cybex eagle rows 110x15 130x10 150x9/2
db hammer curls 10x10 20x9/2
machine preacher curls 30x10 44x9/2
db lats extreme rom 10x10/2
glute bridge machine 90x10/2
planks 30sec/4
machine crunches 40x10/4

done for the day. final day of the deload for the block. i am tinkering around with the idea of swapping back to mountain dog training for my final push. i am a huge fan of the rp programming but my biggest complaint is it doesnt add in intensity techniques at all. i am not to dumb to do that on my own but with how the app programs and lays out training imo it would jack that up. so i will ponder that this weekend and figure out what i am going to do. i may just do a manual program and just add the mountain dog stuff into the app and see what happens. not to much going on right now, did add in the planks to help the low back out a little bit since it has been lingering a bit fragile on me. not hurt or impacting anything but it is teetering on hey if you do this or move this way i am going to shut you down. so i am trying to get ahead of it before it happens. that and a sore knee is about all i have going on right now. pretty good successful block.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
1 daves killer bread bagel
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

thurs

rp programming(deload)

ng med pulldowns 90x15 100x15 110x10 120x10 110x10 120x10
cable pullovers 33x15 49x15/3
cable drag curls 15x10 25x9/2
machine chest press 90x15 100x12 110x10 120x6 130x6 140x6
dip machine 90x10/2
db lats thumb down 10x10 15x10/2
leg press 90x20 180x20 270x9/2
machine crunches 20x10/4

done for the day. obviously deload here so rep ranges are a bit funky and work load is pretty low. i dont think i was 100% in need of a full deload but close so i took it anyway just to make sure i was ready for the last push into the show. more of a 60/40 need of a deload than not needed. nothing really to note today at all. i did have to skip cardio this am because all the cardio machines were taken this am but it's no big deal because i am only doing it 4 days a week right now. i do like to get it done 4 days straight when i can so i can get a full 3 days of rest going into the next week. since this isnt a pro qual show and i am just getting my q for next year, i am trying to do stuff a little different to see if i can enhance recovery and find better ways to do stuff. not that any 2 preps are ever the same but optimizing and finding ways to do so always helps. pretty happy with everything so far. i should note that my new gym cable and machine weight stacks are the funkiest shit i have ever seen. for starters you cant add 1.5 or 2.5lb adjustments on most of them which is a pain in the ass and they almost all of them go up in funky weights. like 22.5 29, 33 etc.... it's the weirdest thing i have ever seen, at first when i glanced i thought it was kg and not lbs but when i looked closer that wasnt the case. anyway i can make anything work but it is def funky.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
1 daves killer bread bagel
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

yesterday

cardio/rp programming(deload)

25min stepmill lss level 9(fasted)

leg extensions 30x60 40x60 50x60
adductors 100x15 115x15 130x15 145x15
bear squats 45x15 90x12 180x10 270x10 360x8/2
belt squats 90x10 180x10 270x8/2
db stiff leg deads 25x15 40x10 60x9/2
wide grip cable curls 40x10 55x9/2
db lats thumb down 17.5x10/2
machine leg raises 20x10/4

done for the day. been slacking on here but i promise i am going to get back after it. training and normal logging hasnt changed but i am def slacking on the log. i am finally settled into my new place completely and got a couple weeks in the new area and back onto my sched and routine. it's a bit more tricky here with timing dealing with around a 30min or more commute to train but i do have a stair master in my community gym where i live so i dont have to travel for that at all. now the traffic situation and training are were the timing can be interesting. sometimes it can be a 15-20min and sometimes it can take over an hour or more. so i have to haul my post workout meal with me as a just in caser. gyms here are super well equipped and freaking massive, so of course i love it.
sitting on about 11 weeks out from show time and everything is running pretty smoothly. cardio/train/eat and hit the pool that's been my sched so far and hoping to keep it going that way. not doing a national level show this year due to my move and having to move my youngest in for college hit the piggy bank super hard, so i am just going to sneak into a qual show for next year and call it a season. so far so good.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
1 daves killer bread bagel
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

yesterday

rp/cardio

leg extensions 25x60 30x60 35x60
adductors 100x15 120x15 140x15 160x15
reverse hacks x15 90x10 180x10 270x8 360x8 460x8/2
wide stance belt squats 90x10 180x10 280x12/2
db stiff leg deads 25x15 40x10 65x11/2
wide grip cable curls 42.5x10 50x10/2 57.5x11/2
db lats thumb down 10x15 20x11/3
machine crunches 80x10/4
stepmill lss level 8,9,10 (level 8-15 level 9-3 level 10x2)

done for the day. pretty solid day in today with a good pump going. programming wise yesterday and today are the hardest of the week. today is an absolute nut crusher. everything moved pretty smooth with no issues at all. i did have a pretty good delay after my last movement going into cardio and waiting on a stepper. everyone was still on the long weekend so the gym is packed and a pain in the ass. all in all a good session with no real issues at all to note.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
400g jasmine rice
2 cups spinach
meal 2
8oz chicken
400g jasmine rice
2 small bags rice cakes
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
400g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
400g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
400g jasmine rice
meal 7
8oz sirloin
2 rice krispy treats
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

yesterday

rp/cardio

oa sup pulldowns 50x15 60x12 72.5x8/2
incline cable rows 50x10 57.5x10 65x11/2
cable flexion rows 117.5x10
cable curls 42.5x10 50x10 57.5x11/2
hupers x11/2
incline db press 25x15 40x12 55x10 70x8 80x9/2
inverted skullies x13/2
stand cable crunches 85x10/4
20min stepmill lss level 8-9-10 (i did level 8 for 15, 9 for 3 and 10 for 2)

done for the day. so to open this week i have to note that last week was a feeder week and holy shit balls i got sore as hell. i mean crippled sore to the point where it felt like it does when you take a break for to long and come back wide open. i am not detrained but i did run the same training block for 3 rounds with pretty much all the same movements in place. trying to continue to progress on those movements. this block i changed movements and made a pretty much leg day on it's own as opposed to spreading it through the week. it was absolutely brutal. as for yesterday's training. nothing really to complain about and feel pretty good. joints arent to bad and only semi bad issue i am dealing with is a fragile lower back from the garage cleaning and other stuff i am doing to prepare to move. that stuff will be done in a few weeks so hopefully it goes away. all in all a pretty damn good session.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
400g jasmine rice
2 cups spinach
meal 2
8oz chicken
400g jasmine rice
2 small bags rice cakes
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
400g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
400g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
400g jasmine rice
meal 7
8oz sirloin
2 rice krispy treats
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

tues

rp/cardio

leg extensions (wu) 25x60 30x60 35x60
adductors 100x15 120x15 140x15
reverse hacks x15 90x15 180x10 270x10 360x8 450x8/2
wide stance belt squats 90x10 180x10 270x12/2
db stiff leg 25x15 40x15 65x10/2
wide grip cable curls 42.5x10 50x10 57.5x10/2
db lat thumb down 10x15 15x10 20x10/2
machine crunches 80x10/4
20min stepmill lss level 8

done for the day. so i am sore as shit from yesterday's session and i have no clue why but i am damn near crippled sore. luckily this program is setup where legs pretty much get a day of their own but feeling like i do today then legs are going to be wrecked for the week. got a pretty nice pump going today and moved some pretty good weight around with no issues other than dry heaving a few times. joints held up pretty good with no issues there and no low back issues as of now. here is the kicker, i did put ssb squats into my last training block to get back into loading my spine and it went well for a few weeks and then my back started getting very irritated and fragile. it wasnt in the gym either it was at the end of an off day when i got out of my chair it let me know it wasnt happy. fast forward to last weekend. my son and i are cleaning out my storage building throwing stuff away and burning some old paper work. i was tossing stuff into a bag bent over and i stood up and bam it flared up. bingo, i figured out why it was getting pissed off again and it wasnt from the gym. so now i am not directly loading it during this block until i get the garage done. funny, you have to learn as you get years on you both in and out of the gym how to load and not load your back and how much it can handle. i think i can push it pretty hard as long as i dont over reach outside of the gym on top of my training. pretty good day with no complaints and i have an off day and graston session tomorrow.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
400g jasmine rice
2 cups spinach
meal 2
8oz chicken
400g jasmine rice
2 small bags rice cakes
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
400g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
400g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
400g jasmine rice
meal 7
8oz sirloin
2 rice krispy treats
onions and mushrooms
lrg green salad w/vinegarette zz0.yijq9utf6sozz

[guns01]

monday

rp/cardio

oa sup pulldowns 50x15 60x12 70x8 80x8 70x8 (had to go back down since 80 was ugly)
oa incline cable rows 50x10 57.5x10 65x10
cable flexion rows 100x10 115x1-/2
cable curls 42.5x10 50x10 57.5x10/2
hypers x10/2
incline db press 25x15 40x12 55x10 70x8 80x8/2
inverted skullies x12/2
stand cable crunches 85x10/4
20 min stepmill lss level 8

done for the day. ok, so this is a feeder block going off of what i have done with these movements in the past blocks. i did get a tad bit overzealous with the pulldowns and had to go back down since 80 got to sloppy. i have also learned using the ap programming that you need to er on the side of lighter on the feeder setups. if i dont i end up getting buried by the end of the blocks. i have over reached a little in past blocks and ended up run down or way to beat up. getting primmed into prep right now and everything is firing good for the most part. only things that have been jacking me up is traveling to get my kid ready for college and all of his stuff lined up as well as getting ready for him to graduate. that on top of us finding a new place to live closer to his school so we dont have as much traveling to watch him play ball. i cant be driving over 8 hours a weekend sitting in bleachers for hours and staying healthy. that just doesnt cut it for my beat up ass body. so we are in the process of finding a new place and getting moved by the middle of summer. that also put a hold on national shows for the year for me. so i am just going to get my qual done for next year early or late fall and go from there. toss on top of that i have another grand kid coming this summer so i will be traveling for that as well. feels like i am back on active duty getting ready for another combat deployment with all the prep and running around. all in all a good day in the books.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
400g jasmine rice
2 cups spinach
meal 2
8oz chicken
400g jasmine rice
2 small bags rice cakes
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
400g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
400g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
400g jasmine rice
meal 7
8oz sirloin
2 rice krispy treats
onions and mushrooms
lrg green salad w/vinegarette