Follow Along G's Run to the NA's

[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?


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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?


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[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

[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