Follow Along G's Run to the NA's

[BABY1]

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

Guns! Where is my bacon dog buddy? Hope you are doing good?

[Dutchpharma]

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

Sorry you were battling with that, but glad you are coming back. Am I one of the few that can't handle nyquil? Literally trip on that stuff haha.

Keep killing it!

[BABY1]

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

Glad to hear you are getting better. That meal 6 is going to be my breakfast . Keep pushin on

[guns01]

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

today

abs/chest/cardio

vacuum ss 4set 15sec ss
incline sit ups ss x15/4
machine press 80x20 90x20 100x10 120x10 140x10 160x10 180x10 200x10 220x10 240x8
incline machine press 225x6 240x6 255x6 270x6 285x6 310x6
hs bench 45x4 90x4 ds135x8ds 90x8ds 45x15
machine fly 90x15 105x15/3
20 min stepmill intervals 2-1

done for the day. not feeling as bad today but still hacking quite a bit. so i pulled back and went a tad easier than i wanted. did hit heavier on a couple movements but no where near as strong by feel over the last couple of weeks. i did switch out the db presses with machine press because it was slammed and i wasnt about to wait today. all in all happy with the session considering the nasty issues i have going on. nyquill is still in effect haha


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

vacuum ss 4sets 15sec
standing rope crunch ss ss70x15 ss85x15/3
leg extensions 100x20 115x20 130x20 185x10x10p 195x10x10p 210x10x10p 225x10x10p 240x10x10p 255x10x10p 270x10x10p
hacks 90x8 180x8 270x8 360x8
banded leg press 90x8 180x8 270x8 360x8 450x8 540x8 630x8
leg press (as-ds) 90x4as 180x4as 270x4as 360x4as 450x4as 540x4as 630x4as 720x4as 810x4as 900x4as 990x4as ds 990x4ds 900x4ds 810x6ds 720x6ds 630x8ds 540x14ds 450x18ds 360x24ds 270x34ds 180x41ds 90x63

done for the day. not a ton on paper and feeling like dog crap but still got some solid work in. the ascending into a drop set is def a kick in the nuts. still not trying to over stress my recoverability to bad but not regress training wise either. joints actually feel surprisingly good. other than coughing a bit and getting a little dizzy from lack of o2 it was a really good session.


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
4 shrimp scampis
4 nashville hot shrimp
1 shrimp alfredo
bowl egg nog ice cream

[Pushtoday]

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

NyQuil = Good leg day. [emoji6]


Sent from my iPhone using Tapatalk

[BABY1]

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

Looking great here! Hope you feel better soon

[guns01]

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

today

abs/back/cardio

vacuums ss 4 rounds 15sec ss
machine leg raise ss ss30x15 ss40x15 ss50x15 ss60x15
rope pullovers 30x10 35x10 42.5x10 50x10 57x5x10 65x10
pro grip db seal rows 40x10 45x10 50x10 55x10 60x10 65x10
wg pull downs 100x8 120x8 140x8 160x8 180x8
pro grip machine rows 135x12 150x12 165x12 180x12
20 min step mill steady state

done for the day. same theme pretty much as yesterday. a little difficult to breath with the fire but still got the work in. did loose a little strength again today but i of course was feeling run down a bit going in. so no pushing the envelope at all. move some weight break a good sweat and get a good pump and get out. going to be interesting with heavy legs tomorrow. nyquill is 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

calves/delts/cardio

seated calf raise 45x20 90x20 115x20 140x20
tibia raise 50x20/4
seated db press 25x15 40x15 55x12 65x12 75x12 80x10 40x31
db lats 20x15 25x15/3
machine press 100x6 120x6 140x6 160x6 180x6 210x6 225x6
reverse pec deck fly 75x15 90x15 105x15 95x15
20 min step mill intervals 2-1

done for the day. another good one in the books. nice and smooth with no issues at all. a tad bit of gut issues going in but they calmed down about 5 minutes in. dont have a clue what's aggervating my guts because nothing changed, other than the nasty snot drain. officially sick also haha, yay. so i did lose a little bit off my numbers today unfortunately. so i didnt push it to far. cardio is also a rough one breathing fire. firing up nyquil tonight hopefully i can get it knocked out quick.


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

weds

abs/hams

dante 3/4 crunch 60x25 80x31
seated leg curls ts 75x12 90x12 105x12 ts 120x12ts 135x12ts 150x12ts 165x12ts
adductor ts 205x15ts 220x15/3/ts
abductor ts ts120x15 130x12 140x12 150x12
elevated leg curls 80x12/4
band leg press (dbl green) 90x12 180x12 270x12 360x12 450x12 540x12
frog hacks 90x20 180x20/3

done for the day. excellent day in the books with absolutely no issues at all. not gaining a ton of strength jumps on the hams but the are moving along productively. strength is going up weekly but not as quick as i would like it to. also starting to get sick. it's either a nasty sinus infection or cold. so i am going into a fire breathing dragon stage.


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

calves/back/cardio

leg press calf raise 295x10 315x10 335x10 355x10
one arm sup pull downs 35x10 42.5x10 50x10 60x10 70x10 80x10 42.5x24
neutral grip db seal row 40x10 50x10 60x10 65x10 70x10 45x18
wide grip pull downs 85x10 100x10 120x10 140x10 85x22
pro grip hs iso row 45x12 90x12 135x12 180x12 225x12 90x27
db shrugs 70x10 90x10 110x10 130x10
hypers x15/4
20 min step mill intervals 2-1

done for the day. stupid packed today so a much longer session than it should have been. seemed like every dork and weirdo in the city showed up today and i actually went in late. also had to swap out ssb good mornings for hypers because all the racks were taken. still a good strong session with a really good pump. didnt lose any strength today and still climbing with numbers with perfect form. other than being ill tempered it ended up being a really good session.


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

abs/chest/cardio

vacuum ss 15sec 4 rounds ss
machine leg raise ss ss20x15 ss30x15 ss40x15 ss50x15
incline db press 25x20 40x20 55x10 70x10 85x10 100x10 120x6 (lost a rep from last week)
incline machine press 225x6 240x6 255x6 270x6 285x6 310x6
one arm hs incline press 45x10 90x10 115x10 125x10
hs bench press 45x4 90x4 ds150x8ds 105x8ds 60x10 (gained a rep)
machine flys 90x15 105x15 120x15 135x15
20 min step mill intervals 2-1

done for the day. excellent session in the books today. other than dropping a rep off my heaviest db set from last week, everything else went up. great pump but elbows are just a tad bit beat up. they have been getting tender for a day after chest and a day after shoulders but i am pushing and it's not lasting, so that's a good thing. all in all an outstanding 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

Saturday

abs/legs

standing cable crunch 70x15 85x15/3
reverse hypers x10/4
lying leg curls 60x20 70x20 80x20 100x10x10p 110x10x10p 120x10x10p 140x10x10p
adductor ss 205x10ss 220x10/2ss
leg exten warmup ss 100x20 ss115x20 ss130x20
Tri Set
leg extensions ts 160x10x10p/ts 175x10x10p/ts 190x10x10p/ts 205x10x10p/ts
static hold wall sit ts 60sec ts
banded squats (dbl green band) x8 135x8 185x8 225x8
bulgarian split squats 25x8 45x8 65x8 ds85x8(10s)ds 65x8(10s)ds 45x8(10s)ds 25x10(10s)

done for the day. still trucking along and killing it day in and day out. other than being ran like a mad man i am still consistently making improvements in both reps and weight without compromising my form. everything is holding up really good also. today was a pretty good strong session with a good pump. did have alittle bit of gut issues going in and coming out both. back is feeling pretty good and everything was firing perfectly.


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
monster dbl cheese burger
fries
caramel apple cookies

[BABY1]

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

Checking in on you , guns! Maybe you are doing some cardio?

[guns01]

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

"talk myself out of cardio"...lol.

i try to every single day. it's a struggle to get my big ass up there and do it when i am not prepping. i know i need it for my healthy though