Follow Along G's Run to the NA's

[BABY1]

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

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

[guns01]

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

today

abs/chest/cardio

vacuums ss 4sets 15sec ss
machine leg raise ss ss20x15 ss30x15/3
incline db press 25x20 40x20 70x10 85x10 100x10 110x10
incline machine press 225x6 240x6 255x6 270x6 285x6 295x6
one arm hs incline press 45x10 90x10 100x10 110x10
hs flat press 45x4 90x4 ds135x8ds 90x8ds 45x8
machine flys 90x15 105x15 120x15
20 min stepmill intervals 2-1

done for the day. solo session and even though i chatted a little to long when i got in, i still moved up in numbers. i was actually dragging ass a bit since i was out a little later than normal. well a fuck load later, so that drove me down a tad little bit. once i got going and talked myself out of not taking the day off haha it was on. strength and pumps were spot on. did tweak the bicep a tad little bit and now it's a little angry but other than that everything else is actually awesome. i do try to talk myself out of cardio pretty much every day but i am getting it done for my target sessions. still hate it though.


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

legs/abs

leg extensions 70x15 90x15 100x15 120x10x10p 140x10x10p 160x10x10p 180x10x10p ds200x10x10p/ds 150x10x10p/ds 120x10x10p
hacks 90x10 180x10 270x10 360x10 cs470x8x7x6x5
GIANT SETs
Hacks (low and close) 270x12/3gs
leg press (low and close) gs 400x12 490x12 580x12
leg press (strong) gs 400x12 490x12 580x12
elevated leg curls 60x12/4
machine leg raise 20x10 30x10/3

done for the day. super super strong day and felt really good even though my partners were on a time crunch and the pace was super quick. i must be slowly getting over the nasty resp crap i have going on in my chest because the pain and press was way better under the heavy weight this week. still slowly making gains in strength and putting weight back on slowly. feeling good and getting the work 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
cheat
medium order hot wings
fries and veges
monster cup cake

[guns01]

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

How are them legs feelin this morning?

they are a tad bit tender and tired but i got most of the soreness out with cardio yesterday

[BABY1]

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

How are them legs feelin this morning?

[guns01]

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

That’s a brutal looking session. And the giant set finisher looks like a session in itself. [emoji1320]


Sent from my iPhone using Tapatalk

felt like i was about to die man. it was def good stuff

[Pushtoday]

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

That’s a brutal looking session. And the giant set finisher looks like a session in itself. [emoji1320]


Sent from my iPhone using Tapatalk

[guns01]

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

yesterday

abs/legs

dante 1 3/4 crunch 50x20 80x24
leg extensions 60x15 80x15 100x15 120x10x10p 140x10x10p 160x10x10p ds180x10x10pDs 150x10x10pDs 120x10x10p
hacks 90x10 180x10 270x10 360x10 cs450x8x6x5x4
Giant Set
hacks 230x12/3gs
leg press 400x12/3gs
leg press strong stance 400x12/3

done for the day. nice nasty hard session today. everything felt nice and smooth with a really good pump. the cluster set on hacks was def a serious gut check, maybe even more so than a medium weight high rep set. doesnt help that i am having some nasty allergy and upper resp issues going on. so my breathing is def not where it normally is. other than that pretty good. got lower back worked on again this week which is still getting much better. still iffy about fully loading it but the heavy hacks were not bad on it at all. so better is good.


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
monster a1 peppercorn burger
fries
slice of lemon cream cake

[BABY1]

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

Yeah! You're back, now I am motivated. Starting next week, we will all feel a better. Love the Captain Crunch

[guns01]

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

yesterday

abs/legs

cable crunch 70x15 85x15/3
one leg hs seated leg curls 25x12 35x12 45x12 50x12/3
adductor ss 190x15ss 205x15ss 220x15ss 235x15ss
abductors ss 100x15 ss110x15 ss120x15 ss140x15
banded leg press (gb) 90x12 180x12 270x12 360x12 450x12
hack frog squats 90x20 180x20/3
ghr partials x14/4

done for the day. into a new training block this week and it is looking and feeling pretty nasty. a little slower pace today than what i like but still an excellent pump. lower back is still dinged up but no issues with it training today on any of the movements. strength was really good but i think i had a little lack of performance because legs were still a tad bit sore from saturday. got a graston session pre training today, so i am going to be a little beat up and dehydrated going in yay.


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

Glad your back to logging brother. Although we all knew you were still putting in the work!


Sent from my iPhone using Tapatalk

the work never stops haha. still keeping my paper log but i will get it up in here. football is a little over halfway done and the mrs sched is starting to calm down a bit. that and i am getting healthier as well haha

[Pushtoday]

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

Glad your back to logging brother. Although we all knew you were still putting in the work!


Sent from my iPhone using Tapatalk

[guns01]

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

today

abs/back/cardio

vacuum ss 5sets 15sec ss
standing cable crunch ss 70x15 85x15/4
one arm sup pull downs 30x12 40x12 50x12 60x10 70x10
incline db seal row 30x10 35x10 40x10 45x10 50x10
wide narrow grip pull downs 70x12 85x12 100x12 120x12
meadows rows 25x12 50x12 75x12 100x12
bb shrugs 135x12 185x12 235x12/2
seat db good mornings 30x12/2 55x12/2
15 min stepmill intervals 2-1

done for the day. ok, i am going to get back at logging and make time to update here for those following along. off season is about to fire up full effect, so what better time. lower back hips are still a little tweaked. i had in my mind to leave it be until i see my lady this week but got under the bar for some low box squats saturday. everything was feeling good and speed was excellent. got up to 225 and it started to aggervate it so i shut it down. didnt hurt it but def tightened it back up. i am feeling like the issues are coming from my hips. it's pretty good today and i had no issues with the seated good mornings or none of my other training. so we are on the right track. strength and pumps were really good and i got in a 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

HI guns! Hope you are indulging in Krispy Kreme waffles n bacon too

had some a couple weeks back. the original glazed creme filled ones are unreal and super addictive. you got to give those a try.

[BABY1]

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

HI guns! Hope you are indulging in Krispy Kreme waffles n bacon too