Follow Along G's Run to the NA's

[Pushtoday]

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

Well Happy Birthday to Mrs. Guns!


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[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
oa supp pull downs w/stretch 35x10 42.5x10 50x10 60x10 70x10 50x10(5sec stretch each rep)
mod incline db row 35x10 45x10 50x10 55x10 60x10 65x10 70x10 (little light)
incline db seal row 25x10 30x10 35x10 40x10 45x10 50x10
hs dante stretch pull downs 45x10 70x10 90x10 100x10 110x10 80x10(5sec stretch each rep)
chest supp machine row pg 135x10 150x10 165x10 180x10 195x10 150x10(5sec stretch each rep)
machine pull overs ss 105x10ss 120x10ss 135x10ss 150x10ss
hs shrugs ss ss90x10 ss180x10 ss225x10/2

done for the day. lower back/hip is still messed up. seems like it is going to take forever to get fixed but not as bad as it was before my first treatment session. i am still protecting it and trying to not irritate it more. that's why i went easy on the mod db rows but still got good engagement. got a good amount of volume in and strength was really good. moved up a bit on a couple of movements. pump was quick and pretty nasty. all in all a good session. weekend was off for me since it was the mrs birthday. so it was a cheese cake factory cheat. so i had the fried mac and cheese burger and fries with loaded steak nachos. also had a sticky bun from cinnabon and some bday cake. so not to crazy but good quality food.


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
cheats saturday
fried mac and cheese burger
fries
bday cake and sticky bun

[guns01]

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

today

abs/legs

banded ab wheel x10/4
seated ol leg curls 10x10 20x10 30x10 40x10 50x10 ds40x10ds 30x10ds 20x10ds 10x10
sissy squats x10/5
adductor ss 190x10/5
abductors ss 80x10 90x10 100x10 110x10 120x10

shut it down for the day. hip and hip flexor are extra aggervated today and since i have the therapy session tomorrow i went really really easy. not to mention i didnt want to go in all sore and tight on top of the issues i am already having with it. so not a great session at all but still moved a little blood around. i am hoping i didnt over do it to much on the adductors because getting those worked on when they are fresh is brutal as it is. so not happy with today but hopefully i can get close to being fixed up tomorrow. cardio and therapy only tomorrow


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

calves/chest/delts/tri/cardio

seated machine press w/stretches 150x10 170x10 190x10 210x10
ng machine press 80x10 90x10 100x10 120x10 140x10 160x10 ds150x10ds 120x10ds 100x10ds 90x10ds 80x10
incline db hex press 25x10 35x10 45x10 50x10 55x10 65x10
flat pro grip db fly 20x10 25x10 30x10 35x10/3
incline pro grip db fly 25x10 30x10 35x10 40x10/3
reverse peck deck fly 30x10 45x10 60x10 75x10 90x10 105x10
incline machine press 135x10 150x10 165x10 180x10
straight arm machine fly 10x10 15x10 30x10 35x10 40x10 45x10
v bar press downs 30x10 35x10 42.5x10 50x10 (tricep got angry)
20 min stepmill intervals 1-1

done for the day. not to bad of a session at all today. woke up and back and hip were all fucked up and hurt real bad. did some fascia blasting work on them both and the hip flexor and it feels quite a bit better. it was so bad i contemplated not training today it hurt so bad. recovery tools to the rescue though. did finally get an appointment with my therapy lady since she is finally back to work. only issue i had today was the tricep again. it got real fired up on the last set of press downs and shot into the elbow a bit. so i must have something nasty going on in the entire area. no issues at all training chest or shoulders but direct work was not good at all. so she will have to focus on that and the hip back issues for sure. i am all busted up haha. overall a good session though. the 1-1 intervals are seriously kicking my ass. glad i only have 4 a week now.


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

That’s an extreme cheat meal/meals...��


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and it was a miserable and horrible failure on my end.

[Pushtoday]

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

That’s an extreme cheat meal/meals...🧇


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[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