Follow Along G's Run to the NA's

[guns01]

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

yesterday

cardio/abs/back

35 min stepmill am fasted

standing cable crunch w/vac 55x15 70x15/3
wide grip pull downs 85x10 100x10 120x10 140x10 160x10 180x10 200x10
low row 100x10 120x10 140x10 160x10 180x10 200x10 170x10-9-8-7 down to zero
Giant Set 1
sup grip pull downs 80x10gs
sup grip bent row 185x10gs
incline db seal row 50x10gs
low row 170x10gs
tbar row 100x10gs
dead stop bb row 185x10gs
tbar row ds 175x5ds 125x5ds 150x5ds 100x5ds 75x5ds 50x5ds 25x5
Giant Set 2
tbar row gs 200x10gs
dead stop bent row 185x10gs
low row 170x10gs
incline db seal row 50x10gs
sup grip bent row 185x10gs
close ng pulldowns 120x10gs
incline sup grip pull downs 80x10-9-8 down to 1 holds
Giant Set 3
db pullovers 60x10gs
hs iso pulldown forced stretch 90x10gs
close ng pull down 120x10gs
incline sup grip pull down 80x10gs
incline pro grip pull down 80x10gs
low row 70x10gs (leaning way forward to chest)
low row 170x10gs
Giant Set 4
hs iso row 180x10gs
db pullover 60x10gs
incline pro grip pull downs 80x10gs
wide grip pulldowns squeeze 100x10gs
ng pull downs 100x10gs
db pullover 60x10gs
low row 3sec contract 170x10

done for the day. feeling way way off today and not right. still got in a pretty good and pretty heavy session. pump and energy were really good. low back always takes a beating on the pullovers from arching the incline pulls do the samething. same spot right in the tail bone top of the butt checks spot. it needs to be worked on badly. so workout was great but heart was racing a little bit more than usual. got home had my post workout meal with my supps. had to hit the bathroom and just wasnt feeling right. heart was still racing and pounding with tightness in my chest. should back up and say that when the doc raised my np thyroid i have been feeling some tightness and pressure, so i pulled it out and it subsided a little bit but it didnt get all the way good. yesterday when i started feeling off and was sitting still in my chair my hear rate was in the 120s and i could feel it bad. so i drove my big happy ass to the er thinking great i may be having a heart attack or something bad. spent about 6 hours up in there(hopefully didnt get the rona) had chest x rays and ct scans with contrast tons of blood work ekgs. i am assuming the whole 9 yards. doc comes in and says all my cardiac enzymes ekg and stuff are good and i wasnt having a heart attack and from what she could tell i was good but needed to follow up with my doc and get a stress test done asap. so two bad doc visits in two days, so i am on a roll. idk, maybe i was freaking myself out a little bit because of the tightness which she said could be coming from the thyroid stuff but no clue on what is or was causing it. funny thing is they come in and where getting ready to load me up on morphine and i was like wtf is that for. she says for your pain. i said no not unless it is 100% necessary because it will take your whole crew to carry me out of here if you put me on that strong of a pain med. so a little rough day yesterday but right now i am healthy haha and yes i did get up and do fasted am cardio hard this am and i will be training today as well


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[BABY1]

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

Guns, you are more knowledgeable from experience alone! These docs have nothing on you

[guns01]

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

today

cardio/chest

35min stepmill am fasted

incline db press 25x15 40x15 55x15 70x10 85x10 100x10 100x9 100x8
Giant set 1
decline db press 55x10gs
flat db fly 25x10gs
hs bench press forced neg 45x10gs
incline pro fly 30x10
Giant Set 2
incline db fly 30x10gs
hs bench press 90x10gs
flat db fly 25x10gs
decline db press 65x10gs (last 4 forced reps)
incline bb pause press 135x10
Giant Set 3
cable fly high 25x10gs
flat fly 25x10gs
incline bb press 135x10gs
decline db fly 25x10gs
flat db press 65x10gs (last 5 forced)
incline bb press 135x10
Giant Set 4
incline bb press (TUT super slow) 95x9gs
flat db fly 25x10gs
decline db pullover fly 15x10gs
incline bb press 135x10gs
cable fly high 25x10
incline bb press 115x10

done for the day. sway on the strength ability today. def had some serious petering off points for the duration of the giant sets. i would be rolling along nicely rep go up perfect and then the next would be a big ass no go. crazy it would go pretty much to absolute nothing. so i opted in for some forced reps to finish out some of my sets. the pump was insane today. so i dont think low glycogen is the issue going in but i may be emptying out the tank pretty quickly. was supposed to do a blood drain today per my new docs orders but the doc at the place he ref me to said no and ran a bunch of other tests on me instead. she said if it isnt a bone marrow issue then doing a drain would be pointless. her option to me was to not use test at all anymore and hope that my sleep apnea didnt keep them high as well. she talked to me like i was stupid haha. idk if i want my doc to tear her to pieces or just send me somewhere else. funny thing is when she showed me my bloods on the paper he had written on it that i needed it due to it being elevated from hrt and she didnt want me to see it. dumb ass i already went over everything with my doctor when we came up with the plan. i absolutely hate doctors. glad i found this new one but damn if he is going to have a hell of a time to take care of me with all the other morons running around.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

How long will you keep with the giant sets? Is it programmed in, or just til you feel it’s time to change?


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programmed for another 2 weeks. then back to other crazy stuff

[Pushtoday]

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

How long will you keep with the giant sets? Is it programmed in, or just til you feel it’s time to change?


Sent from my iPhone using Tapatalk

[guns01]

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

yesterday

cardio/abs/legs

35min step mill am fasted

ab wheel x10/4
leg extensions 90x20/2
Tri set warmup
leg extension 90x10ts
hacks ts 90x10
squats ts 135x10
Giant Set 1
leg extension 180x10gs 3sec hold
hack 180x10gs
squat 225x10gs
leg extension 180x10gs
squat 225x10
Ascending to descending set leg press
leg press 450x3as 540x3as 630x3as 720x3as 810x3ds 720x3ds 630x3ds 540x3ds 450x10
Giant Set 2
hack 270x10gs
squat 315x10gs
leg extension 135x10 3sec hold
leg press 450x10
leg press 270x10 super slow tut long painful reps
Heavy Hack drop
hacks 540x2ds 450x2ds 360x2ds 270x2ds 180x3(super slow nasty) 90x3(super slow nasty)
Giant Set 3
leg extensions 180x10gs
seated leg curls 120x10-9-8-7 each rep down 1 sec
standing ol leg curls gs 25x10
stiff leg dead gs 135x10
seated leg curls pump 120x10
standing ol leg curls 25x10

done for the day. pretty good strength wise today. a little bit stuff and tight going in but once warmed up, i had zero issues. was able to get surprisingly heavy with only enough time to move to the next movement for rest. so it was a serious kick in the nuts. the pump was brutal and legs were buckling at the end. all in all a great session.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
3/4 cup oats
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

Well yeah, lower back got fired up....look at all that volume!! Holy Hell.
Did this session take longer than usual or about the same because of the giant sets and pace?


Sent from my iPhone using Tapatalk

a little under an hour and a half. i think it was about 118 to be exact and that was with a partner. going to try to add in the banded rack pulls at the end as a solo movement next week to really destroy it haha

[Pushtoday]

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

Well yeah, lower back got fired up....look at all that volume!! Holy Hell.
Did this session take longer than usual or about the same because of the giant sets and pace?


Sent from my iPhone using Tapatalk

[guns01]

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

yesterday

cardio/abs/back

35min step mill am fasted

wide grip pull downs 85x10 100x10 120x10 140x10 160x10 180x10 200x10
low rows ng 100x10 120x10 140x10 160x10 180x10 200x10 160x10 1-2-3-4 holds up to 10. so reverse the normal way
Giant Set Round 1
sup grip pull down 120x10gs
sup grip bent row 135x10gs
incline db seal row 40x10gs
low row 160x10gs
tbar row 75x10gs
deadstop bent row gs135x10
tbar row ds 125x5ds 100x5ds 75x5ds 50x5ds 25x5
Giant Set Round 2
t bar row 175x10gs
dead stop bent row 135x10gs
low row 160x10gs
db seal row 40x10gs
sup grip bent tow 135x10gs
pull downs 120x10gs
incline sup grip pull down 50x10 10-9-8-7 down to 1
Giant Set Round 3
db pull overs 50x10gs
hs iso pull down forced stretch 70x10gs
pull down 120x10
incline sup grip pull down 50x10
incline pg pull down 50xx10
low row (fwd lean) 85x10
low row 160x10
Giant Set Round 4
hs iso row 135x10gs
db pullovers 60x10gs
pull downs 120x10gs
pull downs 3sec contract 85x10gs
ng pull downs 3sec contract 85x10gs
cable pull overs 65x10gs
low row 3sec contract 160x10

done for the day. great mix of heavy weight lots of intensity techniques and brutal pumps. moved some really good weight and felt really good endurance wise. lower back did get a tad bit fired up from arching like it always does but other than that no issues. great volume and excellent session.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
3/4 cup oats
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

Looks like a ridiculous session. How did you decide which exercises will be in each Giant Set?


Sent from my iPhone using Tapatalk

try to hit the areas that need the most focus early on and at the end as well. that and changing angles from run to run.

[Pushtoday]

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

Looks like a ridiculous session. How did you decide which exercises will be in each Giant Set?


Sent from my iPhone using Tapatalk

[guns01]

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

yesterday

cardio/chest

35min step mill am fasted

Warm Up
incline db press 25x15 40x15 55x15
Giant Set Round 1
incline db press super slow 60x10gs
hs incline press gs 45x10 gs75x10
hs bench press forced negs 45x10
incline pro fly gs 25x10
Giant Set Round 2
incline db press super slow gs 60x10
machine dips gs 180x10
hs incline press gs 70x10
hs bench press forced negatives gs 45x10
incline pro fly gs 25x10
Giant Set Round 3
Incline db press super slow 60x6
machine dips gs 180x10
hs incline press gs 70x10
hs bench forced negatives gs 45x10
incline pro fly 25x10
incline bb press 135x10
incline bb press 95x30
Tri Set
incline cable cross 15x10
flat cable cross ts 15x10
standing cable cross ts 25x10

done for the day. good fast paced brutal session. not able to move to much weight and strength dropped off extremely fast. lots of shaking cramping pump and pain with this one. a little bit of a labrum issue going on during warmups and lats actually got pumped up a little bit as well. all in all a great session that was a pretty good kick in the nuts.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
3/4 cup oats
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[Pushtoday]

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

Killer session, and with no issues....[emoji1306]


Sent from my iPhone using Tapatalk

[guns01]

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

yesterday

cardio/abs/legs

35min step mill am fasted

standing cable crunch w/vac 55x15 70x15/3
Warmup round 1
leg extensions ts 90x20/2ts
seated leg curls ts 100x20/2ts
adductors ts 100x20/2ts
Warm up round 2
leg extensions ts 140x20
hacks ts 90x10ts
squats ts 135x10
Giant Set Round 1
leg extension gs (3sec contraction) 180x10ts
hacks gs 180x10
squats gs 225x10
leg press gs 360x10
Ascending to drop set
leg press 360x3as 450x3as 540x3as 630x3as ds630x3ds 540x3ds 450x3ds 360x12
Giant set Round 3
hacks 360x10gs
squat 275x10gs
leg extensions (3sec hold) 180x10gs
leg press gs 360x10gs
seated leg curls 100x10 (10-9-8 per rep down to 1)
leg press gs 360x10 (super slow motion)

done for the day. nasty session today with lots of back to back movements and a hell of a brutal pump. actually surprisingly strong considering the oxygen requirement for all the movements. i may have underestimated the weight on the lower end on a lot of the movements but this was more of a feeler run to see where i am at. no issues at all with back legs or knees. so a hell of a good day in the books.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
3/4 cup oats
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

Hi guns! How's the back doing?

not as bad but still keeps me on my toes. got to be extra careful for damn sure