Follow Along G's Run to the NA's

[Pushtoday]

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

Good to see ya stringing together some good sessions. Get the newbs outta the way and you’ll be back in sync. [emoji1320]


Sent from my iPhone using Tapatalk

[guns01]

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

today

abs/hams

vacuum x10/4ss
standing cable crunch ss70x15 ss85x15/3
reverse hypers x10/4
rumble roller work x2
one leg hs seated leg curls 10x10 20x10 30x10 40x10 50x10 ds50x10ds 40x10ds 30x10ds 20x10ds 10x10
adductors 195x15 225x15 235x15 245x15
belt squat 50x10 90x10 140x10 180x10 230x10 270x10 320x10 360x10
vertical leg press 90x10 180x10 270x10 360x10
glute ham raise x12/3

done for the day. outstanding day in the books. everything firing the way it is supposed to and strength was excellent for a change. i hammered the hell out of my hams and the way they are feeling right now they are going to get nasty sore. i am super happy with my strength progression on the ghr. going to either start adding weight or reps. havent made the call on that one just yet. good stuff


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

calves/back

machine toe press 170x10 190x10 210x10 230x10
reverse hypers x10/4
rumble roller work x2
hs iso row(ng) 45x12 90x12 135x12 180x12 225x12 170x21
pro grip db high rows 50x10 60x10 70x10 80x10 90x10 100x10
hs dante pull down 45x12 90x12 115x12 125x12 90x12
pro grip machine row 135x8 150x8 165x8
machine pull overs 105x12 120x12 135x12
chins x10/3

done for the day. supposed to hit cardio today but the weight floor was wide open but the cardio was slam packed and no steps were open. not that i really felt like doing it anyway. i need to do it but i will still get all my sessions i need in this week regardless. another good strong session in today and thankfully no issues at all. great day in the books.


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

monday

abs/chest/cardio

reverse hypers x10/4
rumble roller x2
ab wheel x10/3 cobra stretch x3
hs decline 45x8 70x8 90x8 115x8 135x8
hs bench press 45x4 90x4 ds150x9ds 105x12ds 60x12
neutral grip machine press 100x12 120x12 140x12 160x12 ds180x12ds 140x12ds 100x12ds 70x12
20 min step mill intervals 2-1

done for the day. had to drop my machine flys because all the machines were taken and i wasnt waiting any more, damn near year people haha. same theme again this week, making progression on weight and reps across the board. did swap out the decline db for the machine version because it was so busy. i will be having to adapt a little more than i like due to all the newbes until they weed out. still got a pretty good session in with little issue. elbows are trending a tad bit angry but i am hammering the hell out of everything right now. got to get the off season finished out strong.


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 x10/3
seated leg curls ss90x15 ss105x15 ss120x15 ss135x15 ss150x15 ss165x15 ss180x15 ss195x15
leg extensions ss 115x15 ss130x15 ss145x15 ss160x15 ss175x15 ss190x15 ss205x15
lying leg curls ss 70x15ss 80x15ss 90x15ss 100x15ss
leg extensions ss ss220x15 ss235x15 ss250x15 ss265x15
hacks 90x4 180x4 270x4 360x4 450x8 mr 270x4/6
belt squat(narrow) 90x10 180x10 270x10

done for the day. nasty heavy and super high volume session. a little bit of knee issues again post training but a smooth session. no back or hip issues either for the most part. moving some pretty good weight around pretty good. so strength is good and i am feeling pretty good. a little slower pace than i like but the recovery time between heavy super sets is a nut buster.


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 meal
popeyes chicken sandwich
fries
few cookies

[BABY1]

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

[guns01]

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

today

calves/delts/cardio

seated calf raise ss 45x20ss 90x20/3ss
tibia raise ss 50x20/4
reverse hypers x10/4
rumble roller work x2
hs shoulder press 45x8 90x8 115x8 135x6ds 90x4 75x21
reverse pec deck fly 75x15 90x15 105x15 120x15 75x15
machine lats 70x12 90x12 110x12 ds130x12ds 100x12ds 70x12
20 min stepmill intervals 2-1

done for the day. started off the day with graston work and immediately went in to train. so a tad bit of a head ache and a little bit dehydrated as well. everything felt pretty good other than calves being a little sore from the work. strength climbed up a little bit but i did miss my last set of presses and had to drop back down. got some good recovery work and gym work done today and everything ran smooth. may be starting to kick the crude sickness finally also.


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/hams

reverse hypers x10/4
rumble roller work x2
ab wheel x10/3
one leg hs seated leg curl 10x10 20x10 30x10 40x10 50x10 ds50x10ds 40x10ds 30x10ds 20x10ds 10x10
adductor 215x15 225x15 235x15 250x15
wide db squats (sim belt squat) 60x10 70x10 80x10 90x10
glute ham raise x12/3

done for the day. a later in the day session today and gym was pretty packed. still kept a pretty good pace going and got a nasty ham pump going. strength isnt increasing as fast and easy in the hams as i would like but it is a work in progress. with my hip and back issues it is damn hard to push them to awful hard without tweaking it bad again. so nothing crazy till i am fully recovered. getting adductors and other supporting muscles to fire properly with rehab and prehab crap is helping out a ton. all in all a good day


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

today

back

reverse hypers x10/4
rumble roller work x2
hs iso row ng 45x12 90x12 135x12 180x12 225x12 160x21
pro grip db high row 40x10 45x10 50x10 55x10 60x10 65x10 70x10 80x10 90x10 95x10
hs dante high row 45x12 90x12 115x12 90x12

done for the day. not a good session at all today. felt nasty and really ran down. lost some weight and reps here and there, so i cut it short and called it a day so i didnt either hurt anything or compromise my immune system anymore. being sick with congestion is a pain in the ass to get any training done. Happy new year everyone.



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

[Pushtoday]

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

Good morning guns.



Sent from my iPhone using Tapatalk

[guns01]

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

Even though I knew you were still hammering away, it’s good to see you brother.


Sent from my iPhone using Tapatalk

i swear i felt like they were running me into the ground haha. i am retired so i am not used to running around like a mad man on top of training and eating. i have sat in bleachers for 6-8 hours a couple times now. that damn near crippled me. i am to old for no back support and sitting on my ass for long extended periods. i am super glad the seasons are all over for now

[Pushtoday]

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

Even though I knew you were still hammering away, it’s good to see you brother.


Sent from my iPhone using Tapatalk

[guns01]

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

today

abs/chest/cardio

reverse hypers x10/4
rumble roller work
ab wheel roll outs x10/3 cobra stretch x3
decline db press 30x8 45x8 55x8 65x8 75x8 85x8 90x8
hs bench press 45x4 90x4 ds145x9ds 100x11ds 55x14
neutral grip machine press 80x12 100x12 120x12 140x12 ds160x12ds 130x8ds 100x8ds 70x8
machine flys 105x12 120x12 135x12
20 min stepmill intervals 2-1

done for the day. little lacking on sleep last night since i am still catching up from christmas so i figured i would be done in numbers today. not the case at all even being sick for a while numbers are still climbing. feeling really good and strong but endurance is alittle bit down. not bad but i am fatiguing out a little faster than normal. def feeling the sickness and lack of normal sleep patterns even though my normal isnt that normal. not being able to use the cpap because of the congestion really sucks. still though got a really solid session in and a solid hard cardio session in as well.


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 50x10 75x10 100x10
ab wheel rollouts x10/3
rumble roller work
lying leg curls ss 45x15ss 70x15ss 90x15ss 115x15ss 135x15ss 160x15ss
leg extensions ss ss100x15 ss120x15 ss140x15 ss160x15 ss180x15 ss200x15
leg press 90x4 180x4 270x4 360x4 450x4 540x8 630x8 720x8 810x8 mr450x4/6 (done on elitefts leg press, heavy ass hell)
belt squats 90x10 180x10 270x10 360x10 450x10 (had to cut short due to gym closing)

done for the day. really solid work in today. still having some hip/low back issues but they are not to bad at all now. fighting a nasty cold as well for a while now. so i am doing a ton of rehab work to fix the issues including the ab wheel roll outs. then to top that off post workout my knee starting giving me issues haha. felt great during training but sat down to diner and it started letting me know real quick it wasnt happy at all. might have pushed the weights up a little to quick. that elitefts leg press i just list the weight added and if i am not mistaken the platform alone is 300lbs. so it is stupid heavy for sure. all in all a great session. i have been killing the gym making improvements from week to week. with wrestling tournies and the wife working 60 hour weeks i have been slam housed. should be good to go now though and i havent missed a meal or a session at all.


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 meal
fat ruben
fries
pecan pie with some ice cream

[guns01]

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

still trucking along. just finished up wrestling season so i should be back up full tilt on here this week