Follow Along G's Run to the NA's

[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.

[Pushtoday]

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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[guns01]

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

today

cardio/chest

15min stepmill intervals 2-1 ended up being fasted
15min stepmill lss

hs incline 45x10 70x10 90x10/4 (back to back w/partner)
reverse pec deck fly 80x10 90x10 100x10 110x10 120x10/2
flat db hex press 25x10 40x10 55x10 60x10 65x10 70x10
machine lats 60x10 80x10 70x10 90x10 110x10 100x10 (did some funky stuff here)
incline tut bb press 95x5/4 (super slow motion only the muscle contracting to move and lower the weight)

done for the day. only did cardio yesterday which was intervals and steady state since i traveled to see my doc. excellent doc visit other than thyroid being off and my test level being the lowest he has ever seen in his office before. so any of you wanting to get on hrt reading this, drop your test for two or three weeks and run tren and masteron 100 eod during this period with no anti e. it will crush your test into oblivion. liver liver values are also pretty high but i put tudca in to take those down quickly.
today was a pretty solid session and most likely will be my last easy week of no failure. i am pretty sure i slept on my shoulder funky last night because it wasnt happy at all today. still an excellent pump and moved some ok weight around. my hex presses strength is climbing nicely and still not coming anywhere near failure. so we will chalk today up to a success. tomorrow will be another off day and cardio only so i dont have 3 days off in a row.


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/back/cardio

ab wheel x10/4
oa sup pulldowns 27.5x10 35x10 42.5x10 50x10 60x10 42.5x20(15sec stretch)
oa ng machine rows 100x10 110x10 120x10 130x10 140x10 150x10(15sec stretch)
hs dante pull downs 45x10/2 70x10/2 90x10/2(15sec stretch)
pg machine rows 120x10/2 135x10/2 150x10/2(15sec stretch)
mag wide grip pull downs 100x10 120x10 140x10 160x10 180x10 120x10(5sec stretch each rep)
machine pull overs 105x10/2 120x10/2
bb shrugs 3sec contract 135x10/2 185x10/2
15min stepmill intervals 2-1
15min stepmill lss

done for the day. have a doc appt today and will be out of town so went ahead and fired the week up early. that and i wanted to put all the glycogen load from my free meal on sat to good use and man did it pay off. excellent pumps and a great session. felt good and strong, was able to add in quite a bit more volume and add shrugs in. going to focus on bringing traps up a bit as long as my neck will let me more depth and width with my back training. lots and lots of forced stretching is being added in. i have been slowly easing into that addition and got it all in today with no crazy pain. it hurts but the first week or two back it was almost unbearable. all in all a really good session.


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/arms/calves

15min stepmill intervals 2-1
15min stepmill lss

rope press downs ss 6sets 10
rope curls ss 6sets 10
ind handle reverse press downs ss 6sets 10
ez bar cable curls ss 6sets 10
assist machine press downs ss 5 sets 10
hs preacher curls ss 4 sets of 10 ds x5 x10 x15 x20
hack squat calf raise 45x10 90x10 135x10 180x10

done for the day. as always my least favorite day of the week. pump was insane and extra painful. decided to ramp it up just a little and bust out some super sets for more blood and just a touch of intensity. i am starting to creep up close to failure but shutting it down when i get just short of total failure. achiles(sp) tendon got a little bit irritated on the calf raises so i shut those down early. could have been my shoes pinching in on it because it stopped hurting after i took my shoes off. try different ones on next calf session. all in all a good day with no other real issues to note. cardio only over the weekend and a good cheat tomorrow. so i am stoked for the weekend. i see cinnamon buns in my future with maybe some buffalo wings. idk havent made the call just yet.


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/abs/legs

30min stepmill lss

ab wheel x10/4
standing ol leg curls 10x10 20x10 30x10 40x10 50x10 60x10
adductors 100x10 110x10 120x10 130x10 140x10
abducotrs 60x10 70x10 80x10 90x10 100x10
hacks 45x10 90x10 135x10 180x10 225x10 270x10
leg press 100x10 200x10 300x10 400x10 500x10 600x10
bulgarian split squat x10 25x10 35x10 45x10

done for the day. did cardio first thing this am and since it was legs today no intervals. no issues there at all well they were still a little tired going into legs but not to bad but noticable. got in and out quick today because of bs contractors again. i wanted to add in 2 more movements and a tad bit more volume but wasnt able due to time restrictions. all in all a good session. legs pump up nasty with little to no effort and it is hell to get them to bend after a few sets. so i would say the glycogen is moving around really well. back is still a little ill tempered but other than that good to go. probably going to be sore as all hell though.


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

Damn steak sounds good right now.
I always read your meals first when I'm hungry because you have that stuff detailed.

my favorite is a steak bowl that i do. i mix the steak potatoes and fry the eggs and mix them all together with a little steak sauce. i also like to do a taco bowl as well mixing my rice ground turkey and put taco seasoning in the turkey, toss in a little low or no sugar taco sauce and black beans. i have all kinds of tricks to break up the same things day in and day out haha. then again i will do turkey burgers with rice 99% of the time

[jolter604]

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

Damn steak sounds good right now.
I always read your meals first when I'm hungry because you have that stuff detailed.

[guns01]

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

today

cardio/abs/off day

standing cable crunch w/vac 55x10/4
15min stepmill intervals 2-1
15min stepmill lss

done for the day. nothing crazy today and actually an off recovery day with some cardio. i tossed abs in for shits and giggle so i can continue to ramp them back up. was going to go first thing this am but we got up a little later and i had to train my son, so i opted for a later day. also wanted you guys to see what my off day eating looks like right now. pretty much almost mirrors my last weeks training numbers for the most part with beans added in.


meal 1
2 whole eggs
4oz sirloin
1 cup oats
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3
2 scoops whey iso
1/4 cup cor
meal 4
2 scoops whey iso
1/4 cup cream of rice
meal 5
2 cups egg whites
6oz red potatoes
asparagus
1/4 cup black beans
meal 6
6oz turkey
3/4cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
6oz purple potatoes
onions and mushrooms

[BABY1]

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

Lookin great here, guns!