Follow Along G's Run to the NA's

[guns01]

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

yesterday

arms

ez bar curls ss 55x15ss 75x15ss 95x15ss 115x15/3
ind handle press downs ss50x20 ss60x20 ss70x20 ss80x20 ss90x20 ss100x20 (pulley is super heavy on this stack)
bb pin press ss 135x6ss 185x6ss 225x6ss 255x6ss
db hammers thumb over ss 20x12 ss25x12 ss30x12 ss35x12
lying chain skullies ss 30x12ss 60x12ss 90x12/2ss
machine preacher curls ss ss45x15+5p ss55x15+5p ss65x10+5p/2

done for the day. back with my buddy again in his facility. when i can get in with him to train his place has lots of stuff my normal one doesnt like chains band pegs a lot of different specialty bars etc.... so we are able to change up things like the normal skullies with chains and a bunch of other cool stuff. pretty straight forward day in today. strength was pretty good and as usual pump was painful and miserable. elbow as always was fucked and not happy at all once i got my sleeve adjusted and warmed up it got better but getting there is quite painful. sucks adding more wear and tear on different and new spots but all apart of getting older and part of the game.


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
tour of italy meal from og
slice of taramisu cake

[Pushtoday]

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

I always secretly feel bad for the taller fellas, so much more range if motion...[emoji41]


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[guns01]

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

Friday

cardio/abs/delts

35min incline tread am fasted

ab wheel x10/4
bb shoulder press 95x8 115x8 135x8 155x8 175x8 185x8
machine press 100x4 120x4 140x4 160x4 rp190x9x5x3
reverse pec deck 45x25+5p 60x20+5p 75x15+5p 90x12+5p
leaning db lats ss 15x10ss 20x10ss 25x10ss 30x10ss
band lat ss ss x10/4
plate raise 25x12 35x12 45x12

done for the day. buddy didnt train today so my son and i went to my normal gym. since everything is secretly open only about 5 total people in the facility which is very nice. a little bit of elbow issues with the shoulder presses but once warmed up a little it was only minimum. since training in a different facility for so long and coming back into this one, strength is a little bit different on different machines and weights but still holding pretty good. all in all a really good pump with a good tempo and session. my boy actually shoulder pressed 85 for 8 perfect reps which is good considering he is over 6ft tall now and long and lanky. the exact opposite of me haha.


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

[joe1313]

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

Following and good luck with your prep.

[Pushtoday]

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

If people only understood how much of a role diet plays in the process, we would have more “guns” out there. Impressive as always brother!


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[guns01]

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

yesterday

cardio/legs

35min incline treadmill am fasted

seated leg curls 60x8 70x8 80x8 90x8 100x8 120x8 140x8 160x8 180x9
adductor 100x8 120x8 140x8 160x8
leg press 200x8 400x8 600x8 780x8 960x8 ds1140x8ds 870x8ds 780x8ds 670x8ds 600x8
ssb squats x8 135x8 185x8 225x8 275x8
hacks of death 180x4 270x4 ds360x8(8s) 270x8(8s)ds 180x8(8s)ds 90x8(8s)

done for the day. had an exact opposite day from yesterday. felt very very strong today with almost no issues at all. first day putting any kind of bar on my back also since i have been belt squatting for months. we shut that one down a little on the lighter end just to let the low back get used to progressive weight and not busting it up to bad training. i am already beating the hell out of it with cardio. hips actually felt good even with the squats. i can honestly say that we absolutely killed this session. programing will be changing up next week so legs will start the week off. so only a few days to recover from this one before hitting it again.


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

[guns01]

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

yesterday

cardio/chest/abs

35min incline treadmill am fasted

incline db press 25x15 40x15 55x15 70x8 85x8 100x8
incline bb press 135x6 185x6 225x6 245x6 255x6 225x6
cable cross 25x15 30x15 35x15 40x15 (different than i usually use and heavy as hell)
pec minor dips x20 x18 x20 x17
dips x10/3
standing cable crunch w/vac 55x15 70x15/3

done for the day. nowhere near as strong on anything today that i would have liked to have been. i do have an excuse with the incline bb because i havent touched a bar in many months. so i knew going in strength and speed would be way down but it also tanked on the db presses right out of the gate. huge disappointment for sure. sleep is good but recovery is down a bit, being sore for 4 days or more is the norm right now. i need to iron out where the recovery issues are coming from because i am clueless right now. could be maint cycle before the blast since i fired up and got cranking then had to shut down due to the shows being pushed. that's my guess right now. other than that a pretty decent day in the books but nothing to wright home about.


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

[guns01]

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

yesterday

35min incline treadmill am fasted

back

db rows 50x10 60x10 70x10 80x10 90x10 100x10 110x10
pg incline db row 30x10 35x10 40x10 55x10/2
ng pull downs 85x12 100x12 120x12 140x12
hvy band rack pull 135x2 185x2 225x2 225x3/8
db pullovers 45x12 50x12 55x12 60x12

done for the day. pretty good session today with only a little bit of lower back/hip issues. low back and hips are pretty beat up from the treadmill and not being able to get worked on but it didnt have a big effect on pulling. it's more so after which i get pretty much daily. strength is rolling pretty well and pumps are running really good. not excessively depleted so far so i actually feel pretty damn good. overall a pretty good day in the books. i think i have 2 maybe 3 weeks until we drop the hammer and start going damn hard across the board. going to do some theraputic phlymbotomy work here in 4-6 weeks when i fire up all the heavy harsh stuff. got a damn good doc now overseeing my health while blasting and keeping me normalized while cruising. could maybe translate into a better more healthy physique, if nothing else i will def be healthier haha.


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

[guns01]

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

Right on brother. Glad all is well, you gotta wonder if every show that does actually happen will be slap full or very small turnout. Either way, it’s good to see you logging again.


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their is talk of making us wear masks on stage along with spectators and all the other guidelines. with all the shut downs it is def going to be interesting to see turnouts and how bad it is going to hurt the promoter's bottom lines. right now in the states that i normally compete in they have canceled all the local shows through august and they pushed all the national level ones to start in sept.

[Pushtoday]

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

Right on brother. Glad all is well, you gotta wonder if every show that does actually happen will be slap full or very small turnout. Either way, it’s good to see you logging again.


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[guns01]

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

today

arms

bar pressdowns 25x20 30x20 35x20 42.5x20 50x20 ran through the entire stack for 10
pin press 135x8 185x8 225x8 245x8
kb skullies 20x12 25x12 40x12 45x12
bb curls 45x8 65x8 75x8 85x8+8p
db hammers thumb over 15x12 20x12 25x12 30x12
cable drag curls 15x10 20x10 25x10 30x10

done for the day. first off elbow and back are still jacked up pretty bad and i havent missed any training at all. i am still busted up since i havent been able to have any therapy work done in over 2 months. i dont think it is hampering my training to bad but it is def a pain in my ass. still in full blown prep mode for the north americas as we speak. may hit another small show prior for next year's qual if they stop canceling them all that i look at. got a new doc that i found that i can be 100% honest with that is working to keep me in optimal health both while blasting and cruising. so everything is good in pretty much all aspects right now. well i am on someone else's sched for training since all the facilities are still on lock down. going really good though and still have a cheat in now for at least another week.


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
proposed cheat
a couple slices meat pizza or fried chicken (havent made the call just yet)
ice cream from either dq or cold stone

meds right now
np thyroid 60mcg
500mg er metformin

cycle
200mg test c
250mg primo

[guns01]

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

Are you still able to get to a gym? With all the shutdowns happening. My state shut em down yesterday.


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we arent shut down just yet but will be. i am fortunate that a friend owns a gym right down the street from me. so i can go in and train anytime i want to. so i am good to go in that aspect

[Pushtoday]

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

Are you still able to get to a gym? With all the shutdowns happening. My state shut em down yesterday.


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[guns01]

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

Great stuff, guns! No rest for the wicked! Dont forget the self care though...like bacon and Krispy Kreme waffle sammiches

shit i wished haha

[BABY1]

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

Great stuff, guns! No rest for the wicked! Dont forget the self care though...like bacon and Krispy Kreme waffle sammiches