Follow Along G's Run to the NA's

[Pushtoday]

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

I guess it’s not actually a prep if your not some kind of busted up. [emoji41]


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[guns01]

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

today

abs/delts/cardio

reverse hypers x10/4
ab wheel x15/4
machine press 60x8 80x8 100x8 120x8 140x8 160x8 190x8 140x21
machine lats w/forced negatives 40x8 50x8 60x8 70x8 80x8
reverse peck deck fly 60x30/2 75x30x2
rope front raise ss 30x15ss 35x15ss 40x15ss 45x15ss
band pull a parts ss x15/4
heavy db lat swings 45x20 50x20/3
20 min stepmill intervals 2-1

done for the day. elbow a little tender today but i was able to max out the press machine so we are headed in the right direction again. now to get back to where we were prior to the flare up. no issues gripping with the damn finger either but it is def sore as shit. i am all busted up haha going a couple weeks into prep, going to be a long ass ride. really good session today though and tearing it up.


meal 1
3 whole eggs
4oz sirloin
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
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
4 cups captain crunch cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
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

Monday

abs/back/cardio

reverse hypers x10/4
ab wheel x15/4
meadows rows 25x8 50x8 75x8 100x8 125x6(dislocated finger) 75x16
t bar rows 45x8 70x8 90x8 115x8 135x8 70x16
chins x10/4
db pullovers x31 35x16ds x17
20 min stepmill intervals 2-1

done for the day. well elbow was solid today but i dislocated my middle finger picking up the bar for the meadows rows. lots of good painful fun on that one. i gripped it started to row and something popped in my palm around my middle finger, a good little jolt of electricity and then pain. absolutely destroyed my ability to grip. so i wrapped up as best as i could with middle finger extended and finished as heavy and solid as possible. pretty good pump but def a day that i left a lot in the bag. nsaids and ice are on the damn menu now. dont have time to let this one linger around.


meal 1
3 whole eggs
4oz sirloin
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
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
4 cups captain crunch cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
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

Sunday

calves/chest

leg press calf raise 275x100
db press 25x15 40x15 55x15 60x8 65x8 70x8 75x8 85x8 95x8 110x8 70x26
machine incline press rp 225x5 240x5 255x5 280x12x3x1 165x28
hs decline press 45x8 70x8 90x8 135x8 165x8 100x24
machine fly 90x12 105x12 120x12 135x12

done for the day. no elbow issues at all pressing today. it is still a tad bit tender but it isnt really hindering anything at the moment. strength is still climbing pretty good and i havent tabled off just yet. pump and pace were pretty good today. all in all a good session.



meal 1
3 whole eggs
4oz sirloin
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
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
4 cups captain crunch cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
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

Friday

abs/legs/cardio

reverse hyper x10/4
ab wheel x15/4
seated leg curls 90x20 105x20 120x20 135x20 150x20 165x20 180x20
adductors 235x20 280x20/4
leg press 200x8 300x8 400x8 490x8 580x8 670x8 760x8 850x8 940x8 ascending set 90x5 180x5 270x5 360x5 450x5 540x5 630x5 720x5 810x5 900x5
belt squats 90x10 180x10 270x10 360x10
20 min step mill lss

done for the day. great pace and pump. a little bit of a lower back and hip issue but nothing serious at all. feeling more that it was coming from being pumped up more so than from being angry. very little rest between sets today.


meal 1
3 whole eggs
4oz sirloin
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
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
4 cups captain crunch cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
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

Thursday

arms/cardio

reverse hypers x10/4
ind handle press downs 60x20 70x20 80x20 90x20 100x20 110x20 120x20 130x20 140x20
cable curls 30x20 40x20 50x20 60x20 70x20 80x20 90x20 100x20
assist machine press downs 60x20 70x20 80x20 90x20 100x20
db hammers 20x12 25x12 30x12 35x12
bench dips x41 x37 x31 x29

done for the day. high high rep work but elbow wasnt an issue at all today.


meal 1
3 whole eggs
4oz sirloin
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
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
4 cups captain crunch cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
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

[BABY1]

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

Hope you knock that snot out soon!

[guns01]

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

Feel better, guns! Lots of snot going on?

yes ma'am. should have jumped on the flonaise when i first started getting congested up before it got into my chest. i figured i could hold off cause one day its 28 the next it's 80, so i was hoping the pollen would stay at bay for a little bit longer. no bueno on that hope and it got me good

[BABY1]

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

Feel better, guns! Lots of snot going on?

[guns01]

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

yesterday

calves/delts/cardio

reverse hypers x10/4
strap pressdowns 40-80x20
single arm pressdowns 20x20 25x20 30x20
seated calf raise 45x8 90x8 135x8 180x8 225x8
machine shoulder press 60x8 70x8 80x8 90x8 100x8 110x8 120x8 130x8 140x8 150x8 160x8 110x27
spider crawls x3/4
machine lats w/forced negs 40x10 50x10 60x10 70x10x10p(10sec iso)
rope front raise ts 30x15ts 35x15ts 40x15ts
band pull aparts ts x15/3ts
band lat iso hold ts ts x10s/3
20 min step mill intervals 2-1

done for the day. elbow yep not liking these presses at all, had to lose a ton of weight and go straight up volume. still keeping it moving so it doesnt make it worse and i dont loose a shit load. sickness isnt helping any either, no cpap and i am having to way slow down my intervals. not losing them entirely but i damn sure cant push the pace anywhere close to the pace i normally do. put flonaise and some other meds in to help speed up the removal of this garbage.



meal 1
3 whole eggs
4oz sirloin
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
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
4 cups captain crunch cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
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

Monday

abs/back/cardio

reverse hypers x10/4
ab wheel x15/4
stand curry pd neutral grip 4 sets
seat curry pd neutral grip 4 sets
wide grip curry pull downs pro grip 4 sets
machine tbar rows pro grip 195x8 210x8 225x8 240x8 255x8 150x33
one arm machine row neutral grip 120x8 140x8 160x8 180x8 200x8 260x8 160x27
db pullovers 45x10 50x10 55x10
20 min step mill intervals 2-1

done for the day. yep elbow doesnt feel good at all on back day. screaming painful. i did give some new stuff a try for lower lats that i picked up from brandon curry working and prefatiguing the lower lat. idk if i like it or not just yet because the elbows prevented me from being able to get to heavy at all on the motions. still able to get some good weight going on the other movements though and finished up strong. now when it rains it pours, since it wants to be in the 80s the pollen count is through the roof, so on top of my lovely allergies i have a nasty sinus and upper resp infection. not corona though, i dont drink, so i am good haha.


meal 1
3 whole eggs
4oz sirloin
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
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
4 cups captain crunch cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
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

Sun

calves/chest

reverse hypers x10/4
leg press calf raise 335x10x10 355x10x10 375x10x10 395x10x10/2
flat db press 25x15 40x15 55x15 60x8 65x8 70x8 75x8 80x8 85x8 95x8 105x8 70x23
incline machine press rp 225x5 240x5 255x5 280x11x5 165x24
hs decline press 45x8 70x8 90x8 135x8 150x7 90x21
machine flys 105x12 120x12 135x12/2
db 6 ways 10x10/3

done for the day. elbow is still absolutely wrecked. using my elbow band and the equiblock cream which helps. it really isnt to bad during chest training but back shoulders and triceps are brutal painful. i did a bunch of pressdowns today prior to starting chest work. helped out a bit but i still didint go ham on it at all. did lose a little strength today also but felt pretty good.


meal 1
3 whole eggs
4oz sirloin
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
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
4 cups captain crunch cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
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

Sat

abs/legs

reverse hypers x10/4
incline situps x15/4
seat leg curl ss 90x10ss 105x10ss 120x10ss 135x10ss 150x10ss 165x10ss 180x10ss
adductor ss ss215x15 ss255x15/6
hacks 1.5s 90x10 180x10 270x10 360x10
leg press 200x8 400x8 490x8 580x8 670x8 760x8 850x8 940x8 400x65
prowler push 160x40yards/3
prowler banded drags 160x40yards/3

done for the day. no issues at all to note today.


meal 1
3 whole eggs
4oz sirloin
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
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
4 cups captain crunch cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
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

[BABY1]

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

Hope you're feelin better this a.m.

[guns01]

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

yesterday

calves/arms/cardio

leg press calf raise 315/8 335x8 355x8 375x8 395x8
reverse hypers x10/4
ind handle press downs 60x20 70x20 80x20 90x20 100x20 110x20 120x20
cable curls 30x20 40x20 50x20 60x20 70x20 80x20 90x20
assit machine press downs 60x20 70x20 80x20 90x20 100x20
db hammers 20x20 25x20/3
20 min step mill intervals 2-1

done for the day. horrible day today with the tendonitus going on. went with high high rep and was shooting for more volume but the pain didnt let up. still got a pretty nasty pump going though. so it may have at least been a little successful. had my therapy work done also. no really painful areas other than a little in the hip area and mid back spinal area. had a huge knot break loose on my scapula but it wasnt painful. got pecs and shoulders open up also so i can get my hands back in a rear dbl bicep pose. so the session went pretty well. helped the elbow a little bit but still painful as all hell haha.


meal 1
3 whole eggs
4oz sirloin
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
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
4 cups captain crunch cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
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