Follow Along G's Run to the NA's

[BABY1]

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

Awesome, as always! Very colorful menu

[guns01]

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

today

abs/delts/cardio

reverse hypers x10/4
ab wheel x15/4
standing cable crunch w/vac 70x15/4
machine press 80x8 90x8 100x8 110x8 120x8 130x8 140x8 150x8 160x8 100x26
db press 50x8 55x8 60x8 65x8 70x8 75x8 50x24
machine lats 60x10 80x10 100x10 ds120x10(10s)ds 90x10(10s)ds 70x10(10s)ds 60x10(10s)
rope front raise ss 30x15ss 35x15ss 40x15ss
banded pull aparts ss ss x15/3
20 min step mill intervals 2-1

done for the day. lost a ton of weight off my presses this week, so that in itself sucks ass. i had to pull way way back and not go to heavy just to keep from making it even more angry. i tried to start with 120 on the machine press and as soon as i went to press i said no bueno. such a huge pain in the ass but if i push to hard it is only going to get worse. still got a really good pump going though, so it was still a productive session just not anywhere near what i wanted it to be.


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

Alright alright alright...
Been waiting for your prep to start!


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going in with nasty banged up elbows but i am about to get nasty haha. only about 25lbs or less away from striking distance so this should be a pretty smooth run

[BABY1]

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

[Pushtoday]

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


Alright alright alright...
Been waiting for your prep to start!


Sent from my iPhone using Tapatalk

[guns01]

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

today

calves/back/cardio

reverse hypers x10/4
leg press calf raise 315x10x10p 335x10x10p 355x10x10p 375x10x10p 395x10x10p
one arm machine row (ng) 120x8 140x8 160x8 180x8 200x8 220x8 240x8 260x8 160x28
one arm supp pull downs 27.5x12 35x12 42.5x12 50x12 60x12 35x31
machine tbar row (pg) 180x8 195x8 210x8 225x8 240x8 255x8 150x23
db pullovers 45x10 50x10 55x10/2
hypers x20 25x15ds x10
20 min stepmill intervals 2-1

done for the day. not to bad a session today but was hindered a bit on the pulldowns due to the elbows. that's the only movement i couldnt push hard on. lucky for me i have an appt already lined up for this week to get worked on. funny thing is i jacked up my other elbow bad after the appt before last and now it's pretty good and the other one is angry. i have been hammering pretty hard and heavy trying to finish out the off season strong. great pace and pump today which is expected the tanks are completely full and we barely cut anything out of the diet this week. cardio is also low going in.


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

yesterday

abs/chest/cardio

reverse hypers x10/4
ab wheel rollouts x15/4
vacuum ss 15sec/4ss
hanging knee ups ss x10/4
db press 25x15 40x15 55x15 65x8 70x8 75x8 80x8 85x8 90x8 95x8 65x26
incline machine press rp 225x5 240x5 255x5 275x10x6 150x23
hs decline pres 45x8 70x8 90x8 115x8 145x8 90x23
pec deck fly 90x12 105x12 120x12 135x12
db 6ways 10x10/3
20 min step mill intervals 2-1

done for the day. prep started up. nice and slow transition into the grind. going in with some pretty nasty elbow tendonitus in both freaking elbows but that is the only nagging bs i have going on right now. got in a pretty good session today with a good pace. got a new partner so i am able to taper the tempo nicely. we will see how long they last but we are good to go right now. so day one is good to go.


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

starting supp lineup

300 test c eod
300 eq eod
100 tren a eod
20 nolva
12.5 aroma

2 carditone
6g krill oil
12 aswaghanda

[BABY1]

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

[guns01]

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

Still rockin it, guns! Most disciplined person I know. That Captain Crunch though....freakin yummy with the ripped up mouth and all,lol

not always the captain crunch i have been rotating different ones in and out. the new eggo waffle one is the bomb

[guns01]

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

Your elbow is pissed off!
You probably wouldn’t know how to act if something wasn’t aggravated. But you are an absolute pro at working around issues. [emoji1320]


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seems like every damn time i get going good, something else gets jacked up. i did do this one 100% to myself though, i know better but i mean i went absolute bat shit on arms.

[BABY1]

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

Still rockin it, guns! Most disciplined person I know. That Captain Crunch though....freakin yummy with the ripped up mouth and all,lol

[Pushtoday]

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

Your elbow is pissed off!
You probably wouldn’t know how to act if something wasn’t aggravated. But you are an absolute pro at working around issues. [emoji1320]


Sent from my iPhone using Tapatalk

[guns01]

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

today

calves/back/cardio

leg press calf raise 275x8 295x8 315x8 335x8 355x8
reverse hypers x10/4
rumble roller x2
one arm machine row (ng) 80x8 100x8 120x8 140x8 160x8 180x8 200x8 170x18
machine tbar rows (pg) 135x8 150x8 165x8 180x8 195x8 205x8 165x17
machine pull overs 105x10 120x10 135x10 150x10
wide grip pull downs 85x10 100x10 120x10 140x10
20 min stepmill intervals 2-1

done for the day. same theme today with elbow. strength is really really good but not topping it out for protection. excellent pump and low back and hip are actually no issue at all. hitting the home stretch now so a few more weeks until firing up the season. so after this puppy is good going to get after it real hard. try to get those few improvements in


meal 1
3 whole eggs
1 cup egg whites
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
30g almonds
150g berries
meal 7
8oz sirloin
8oz purple potatoes
30g avocado oil
onions and mushrooms

[guns01]

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

yesterday

abs/chest/carddio

reverse hypers x10/4
rumble roller work x2
ab wheel x10/4
flat db press 25x15 40x15 55x8 65x8 75x8 85x8 95x8 65x20
machine incline rp 225x5 240x5 255x14x6
hs decline press 45x8 70x8 90x8 115x8 135x8 90x22
20 min stepmill intervals 2-1

done for the day. elbow is still fired up but no issues pressing. getting the issue from the forearm and outside top of elbow so it's not bad on pressing at all. still didnt put any flys or stretch movements today or go as heavy as i can. no need to get the entire are pissed off and give it time to heal. using my mini sleeve for support and protection till it gets healed up.


meal 1
3 whole eggs
1 cup egg whites
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
30g almonds
150g berries
meal 7
8oz sirloin
8oz purple potatoes
30g avocado oil
onions and mushrooms

[guns01]

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

saturday

abs/legs

reverse hypers x10/4
rumble roller x2
ab wheel x10/4
seated leg curls 75x20x20x20 90x20x20x20 105x20x20x20 120x20x20x20 135x20x20x20 150x20x20x20 165x20x20x20
leg extensions 70x20x20x20 85x20x20x20 100x20x20x20 115x20x20x20 130x20x20x20 ds175x10x10 160x10x10 145x10x10 130x10x10 115x10x10 100x10x10 85x10x10 70x10x10 55x10x10
hacks 90x8 180x8 270x8 360x8 450x8 90x51

done for the day. doesnt look like a lot of angles on paper but brutal none the less. the 3 rounds of 20 are 20 top 1/4 rep 20 bottom 1/4 reps and 20 full range reps. absolutely nasty pump across the board and strength was holding pretty well even at the high end of the rep ranges. did aggervate the ever more piss out of my elbow on friday. so i am nursing that fucker now. had therapy session done on thursday and even though i know better since everything went and felt so well i went crazy ham and heavy. eh, not hurt but damn if i didnt make it inflamed as all hell.


meal 1
3 whole eggs
1 cup egg whites
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
30g almonds
150g berries
meal 7
8oz sirloin
8oz purple potatoes
30g avocado oil
onions and mushrooms
cheat
steak burrito
popeyes' spicy chicken
fries
couple cookies