Follow Along G's Run to the NA's

[guns01]

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

yesterday

cardio/delts

35min step mill am fasted

GIANT SET 1
incline rear delt lat gs ds 30x10ds 20x10ds 10x10ds/gs
machine press ds 150x10ds 125x10ds 100x10ds 75x10 50x10gs
wide grip upright row 45x10gs
seated overhead db lats 10x10gs
db lats 10x10gs
incline db rear lats 30x10gs
dante high row gs 45x10
viking bar shoulder press 90x10
GIANT SET 2
crossed rear cable lats 10x10gs
crossed cable lats 10x10gs
machine lats ds 100x10ds 80x10ds 60x10ds/gs
machine press partials 150x10
incline rear lats ds 30x10ds 20x10ds 10x10gs
viking bar shoulder press 90x10 (super slow)
upright row gs 65x10gs
db overhead lats 1.5s 10x10gs
incline db front raise 10x10gs
db rear lats 30x10gs
dante high row 65x10
reverse pec deck 140x10ds 50x10(2sec c) 120x10ds 60x10(2sec c) 100x10ds 60x10(2sec c) all one set here
upright rows ds 105x10ds 85x10ds 65x10ds 45x10

done for the day. nasty fast paced lots of angles and one hell of a brutal pump. no really bad pain issues until the reverse pec deck heavy work that was explosive. that didnt make the elbow to happy at all but after we were done it wasnt to bad. all in all a really good session with nothing really note worthy to put in.


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

Maybe not a crazy heavy back day, but lots of volume. [emoji1320]


Sent from my iPhone using Tapatalk

i am sore as hell today from that one man. good thing i didnt get crazy and add in static holds and other stuff haha

[Pushtoday]

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

Maybe not a crazy heavy back day, but lots of volume. [emoji1320]


Sent from my iPhone using Tapatalk

[guns01]

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

today

cardio/abs/back

35min step mill am fasted

GIANT SETS 1
sup grip pull downs 85x10gs 100x10gs 120x10gs 140x10gs
sup grip bent row gs 135x10/4gs
incline seal rows gs 35x10gs 40x10gs 45x10gs 50x10gs
low row gs 100x10gs 120x10gs 140x10gs 160x10gs
t bar rows gs 50x10gs 75x10gs 100x10gs 125x10gs
pro grip bent row gs 135x10/4
t bar rows ds 150x10ds 125x10ds 100x10ds 75x10ds 50x10ds 25x10
GIANT SET 2
rack chins gs x10/4gs
cable pullovers gs 50x10gs 57.5x10gs 65x10gs 72.5x10gs
hs iso rows ng gs 45x10gs 70x10gs 90x10gs 135x10gs
standing dante low rows gs 40x10 55x10 70x10/2
reverse hypers ss 45x10/4ss
hypers ss x10/4

done for the day. nasty kick in the nuts session today. a tiny bit of low back issues from the hyper/reverse hyper combo but other than that it was solid. not the craziest heavy back day but still nasty. the tempo and pump were rolling really good. didnt add in any additional intensity techniques on this one just to make sure i didnt over stress my recovery. may be adding more of these sessions in once or twice a month and see if i can add in a ton more detail.


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

yesterday

cardio/chest

35min stepmill am fasted

incline db press 25x15 40x15 55x15 60x8 70x8 75x8 (all 5sec negs and 3-5sec concentrics)
banded incline press (heavy orange band) 45x6 70x6/3 (5sec negs explosive concentric)
hs bench press 45x2 90x2 mr 135x4/6 (15-20s rest between rounds)
incline pro fly 20x10 25x10 30x10 35x10
pec minor dip x20 x21
dips x10 x11

done for the day. still going to be carrying on with the tut type of method to change things up and heal up any nagging bs i still have going on. crazy thing is it is firing fibers that normally dont fire the way it is supposed to and it is about 10x harder than moving heavy weight and or doing higher rep training. bout rep 3 or 4 down the shaking and nasty gets going good. the pumps are unreal. all in all a pretty damn good day in with no issues.


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

yesterday

cardio/abs/legs

35 min step mill am fasted

standing cable crunch w/vac 55x15 70x15/3
seated leg curls 80x10 90x10 100x10 120x10 140x10 160x10 180x10
adductors 100x10 120x10 140x10 160x10 170x10
leg extensions 45x10x10/2 70x10x10/2 90x10x10 ds180x10ds 135x10ds 90x10ds 45x10 (first sets were done single leg then double leg)
chambered bar squats 5sec neg pause in the hole x8 135x8 185x6 225x6/2
prowler drags 135x40yards 5rounds

done for the day. still being really easy on the tear drop right now, so we opted for 5sec negatives on pretty much everything. also worked on some extended contractions as well. absolutely lit my legs up big time and then tossed in the sled drags in for good measure with little or no chance for damage. i will slowly add back in more movements and volume but most likely will be sticking with the super slow tempos and focus on tut for the most part. no issues at all with the leg though and an excellent pump.


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

added in sr9009 at 6.5mg

[guns01]

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

yesterday

cardio/back

35 min stepmill am fasted

hs iso row ts 45x10ts 70x10ts 90x10ts 115x10ts 70x(10s down to 1s each contraction)ts
hs iso pull down ts 45x10ts 70x10ts 90x10ts 115x10ts 45x(10s down to 1s each contraction)ts
hs iso low rows ts ts45x10 ts70x10 ts90x10 ts115x10 ts45x(10s down to 1s each contraction)ts
low row ts 85x10 100x10 120x10 140x(10s down to 1sec each contraction)ts
incline sup pulldowns x10/3ts x10(10s down to 1s each contraction)ts
incline db seal rows ts 25x10 ts35x10 ts45x10 ts55x10
banded rack pulls 135x4 185x4 225x2/8 green monster mini bands

done for the day. ran through with straight tri sets on everything today and then rolled into the long ass iso holds for a triset as well. this was brutal painful with one hell of a nasty pump. so much so even though i was focused on locking lats in on the rack pulls they were literally numb. that and they were rubbing my triceps with an over shoulder width grip. so not so much the heaviest day but still nasty. i missed weds due to having to travel for a funeral. since everything in that state was still locked down and the hotel wouldnt let me use the fitness room. i ended up having to do cardio by walking the mountain roads for 35 mins and the vast majority of it was up hill. now i have terrible shin splints haha. i kept a 4 and a half mile an hour pace and havent done that since i was on active duty. all in all a good day.



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

today

cardio/abs/chest

35min stepmill am fasted

standing cable crunch w/vac 27.5x10 35x10/3
incline db press 25x15 40x15 55x15 75x8 85x8 95x8 100x8
incline machine press 225x6 240x6 255x6/4
pec minor dips x15/3
dips x8/3
incline pro grip fly 20x12 25x12 30x12/2
band over and backs x10/3

done for the day. well at least one good thing going with no shoulder pain doing stretching movements today. didnt push any crazy heavy weights at all but still pretty good numbers. no elbow issues today either. so maybe getting a couple things a little healed up and others are getting banged up haha. no bruising on the quad today but it is pretty sore. my legs are both actually pretty sore. fascia blasted post cardio and it loosened back up and no pain again. so hopefully it is just a cramp, minor strain or something not to significant. i also am having some low sodium issues going on with my last blood work and it is having an effect on pumps. i was wondering why i was only getting a good pump but not skin tearing and click, i need to add in sodium to get it into range. started that up today.


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

yesterday

cardio/abs/legs

35 min stepmill am fasted

ab wheel x10/4
standing leg curls 10x12 20x12 30x12 40x12 50x12 60x12
adductors 100x20 120x20 140x20 160x20
leg press 200x20 300x20 400x20 500x20 600x20 690x20 780x20 870x20 ds960x10ds 870x10ds 780x4(pulled my tear drop and shut it down).
lunges with chains x30yards 1c x30yard 2c x30yards 3c x30 yards
squat 155x6 (testing leg out)

done for the day. had a really good smooth day going on. we decided to go with high rep stuff today and not go overboard on loading with a ton of weight since my partner tweaked a quad last week and i am pretty beaten up. well low and behold it didnt work out to well on my end. got into the drop set and when i came down and started back up on one of the reps, i got three twitches where the tear drop inserts into the inside of the leg. no pain, no pop, or anything like that more of a cramping/twitch. it was enough for me to shut the set down and not put a heavy load on it. i am just over 11 weeks out and there is no point in blowing something out and being shut down. now to find a way to continue to work around it and not lose any size. since i still havent been able to get in to see the therapist i am fascia blasting it and will continue to cardio to flush the area. now it's just a tad bit sore. still had a hell of a workout and legs were destroyed.


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

No learn something new everytime I check in on your log.
10 sec hold then 9 sec hold etc...geez.
Of course I’m gonna try it and not get anywhere near those...[emoji1360]


Sent from my iPhone using Tapatalk

thanks man. i am going to try it on other movements as well. just a little tweak on the normal iso holds we normally do but taking it to a whole other level haha

[Pushtoday]

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

No learn something new everytime I check in on your log.
10 sec hold then 9 sec hold etc...geez.
Of course I’m gonna try it and not get anywhere near those...[emoji1360]


Sent from my iPhone using Tapatalk

[guns01]

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

yesterday

cardio/back

35min stepmill am fasted

one arm db row 55x10 65x10 75x10 85x10 95x10 105x10 115x10
kd bent rows 4sets 10 reps. no clue on the weight but heavy
hs iso pull downs 45x10 70x10 90x10 (these were done with a 10sec hold in the contraction then 9 and so on all the way down to 1-1 on the last rep. brutal)
banded rack pulls x4 135x3 185x3 225x3 245x2/8 (dbl monster mini)
reverse hypers ss 90x10/4ss
cable pullovers ss ss65x10 72.5x10/3

done for the day. another late in the day full gut training session. i am sore as hell all over so it was brutal getting started going. my legs are wrecked across the board. the pull down variation we did today was iso hold emphasis with 10sec on rep one 9 on rep two dropping a sec from each rep all the way down to 1sec on the 10th rep. these were extra special nasty. lats were super pumped and fatigued going into the rack pulls. great session across the bored and no issue with the shoulder today, so that's a plus.


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
60g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/chest/delt

35min stepmill am fasted

incline db press 25x15 40x15 55x15 70x8 85x8 100x8 115x7(fail)
incline bb press 135x6 185x6 225x6 245x6 265x6 225x6
machine fly 120x15 130x12/2(shoulder pain) 100x12(same pain)
pec minor dip x33 x31 x30 x27
dips x11 x10 x10 x9
machine lats 70x15 80x12 90x10 100x10

done for the day. another late day in with strongman buddy. my destroyed shoulder got tweaked on the flys and kind of weird, every time i hit number 12 on the reps i would get a sharp stabbing pain. even dropped the weight and it said no bueno. may have to pull back just a tad little bit and be very careful on fly movements all together. when i train shoulders it will give me a much better idea. it didnt give me any pain or issues with the flys so i dont know where it is coming from other than being in a full stretch. other than that not a bad session at all and elbow actually held up pretty good.


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
60g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/legs

35min stepmill am fasted

seated leg curls 80x8 90x8 100x8 120x8 140x8 160x8 180x8 200x8 220x8+10p
adductor 100x15 120x15 140x15 160x15 170x15
leg press 200x8 400x8 600x8 780x8 960x8 1140x8 ds1320x8ds 1140x8ds 1050x8ds 960x8ds 870x8ds 780x8ds 690x8ds 600x8
chambered bar squat x8 135x8 185x8 225x8 275x8
hacks of death 180x4 270x4 360x4 ds450x8+8s 270x8+8s 180x8+8s 90x8+8s

done for the day. way late in the day training session since my strongman buddy is in town. so right out of the gate the whole ordeal was off but still a really strong session. added weight on movements and got a pretty good pump going. aggervated the piss out of my mid quad on both legs or just absolutely wore them out more than usual. they are hammered big time. low back held up pretty good and we switched squat bars up. the pitch on the chambered bar is freaky and you have to stay tight and controlled or it will jack you up. since we were so late and i couldnt miss meals i ended up not hitting lunges, not that i really needed to because i was hobbled on this one. great session though.


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
60g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

arms

rope press downs ss 30x20ss 35x20ss 42.5x20ss 50x20ss 57x5x20ss 65x20ss 72.5x20ss
ez bb curls ss ss20x15 ss30x15 ss40x15 ss50x15 ss60x15 ss70x15 ss80x15
pin press ss 135x6ss 185x6ss 225x6ss 255x6ss 275x6ss
db hammers ss30x12 ss35x12 ss40x12/3
db skullies ss 30x12ss 35x12ss 40x12ss 50x12ss
hs preachers ss ss50x15+5p ss60x15+5p ss70x10+5p ss80x10+5p a couple forced reps on this set

done for the day. nothing crazy or fancy here at all, just nasty brutal pumps from start to finish. elbow is still a limiting factor but not as bad. almost zero pain on the pressdowns but it does tend to get angry on the pin press and the skullies but not as bad with the skullies as the pin press. i think it is just something i will have to ride out through this prep. great pace and tempo today and actually increased numbers on all movements including the pin presses. friday ended up being a rest day with cardio only so i just did the 35 min of fasted step mill. good successful week in the books.



meal 1
3 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
60g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
cheat
20 wings hot w/ranch
slice of bday cake