Follow Along G's Run to the NA's

[BABY1]

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

Damn that was a mouthful! I think you will feel better after writing all of that? ...and WOO HOO! your eating is still in check through all that! Hope that all gets better soon, for you

[guns01]

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

Geez brother, it would be easier to say what isn’t screwed up. [emoji6]


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i guess that 7 months of prep did a number on me haha

[Pushtoday]

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


Geez brother, it would be easier to say what isn’t screwed up. [emoji6]


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[guns01]

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

today

abs/arms/cardio

vacuum ss 5sets 15sec ss
rope crunch ss ss60x15 ss70x10 ss85x10/3
ind handle pushdowns 60x12 80x12 90x12 100x12 110x12 120x12 130x12 140x12
db tate press 25x12 30x12 35x12 40x12 45x12
db skullies 30x12 35x12/3
bb curls 30x8 40x8 50x8 60x8 70x8
reverse bb curls 40x8 50x8 60x8 70x8
db preachers 20x8 25x8/4
15 min stepmill intervals 2-1

done for the day. fighting a nasty cold and maybe an upper chest infection and my eye is all jacked up on top of my back issue. did get in to the graston lady earlier in the week and since i went so long with being worked on, i am jacked up bad from the ground up. so she says i have to get your legs and hips unfucked before we can focus completely on my lower back issues or it wont work. ham locked onto quad, quad stuck, abbuctor locked onto ham, hips pulled down to the side and locked up, lats completely bound up and locked down. on and on everything is not functioning properly. yay, brutal painful and now i have to go in every 3 weeks at a minimum to try to get it all taken care of. back does feel a tad better but still not able to load the spine, nor do anything significant bent over. stretching hams and lower back post cardio daily. arms session was pretty good today with the usual i hate painful pump. traded forearm splints for a little pain in the elbow and super tight tricep. again as stated above, pretty much everything is jacked up and not functioning. still getting in mostly good sessions but having to be creative and careful. once i am ironed out she wants me to peak and push hard up to my visit then back off a smidge and then crank back wide open again. we will see how it goes.


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

Checking in on my bacon dog disciplined buddy! I know you are still killing even if time isnt allowing you to log here. See you here soon!

even sick hurt and running like a mad man, i am still putting the work in. well as much as i can haha. back to logging soon. off season should fire up as soon as my back is good and this nasty cold is gone

[BABY1]

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

Checking in on my bacon dog disciplined buddy! I know you are still killing even if time isnt allowing you to log here. See you here soon!

[guns01]

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

yesterday

calves/shoulders/arms

machine toe press 170x12 190x12 210x12 230x12
machine shoulder press 80x12 90x12 100x12 120x12 140x12 160x12
cable lat 10x12 15x12 20x12 25x12
reverse pec deck fly 60x12 75x12 90x12 105x12
cable press downs 100x12 120x12 140x12 160x12 180x12
machine extensions 50x12 60x12 70x12 80x12
one arm machine curls 10x12 20x12 30x12 40x12 50x12 60x12
db hammers 25x12 30x12/3
15 min step mill intervals 2-1

done for the day. other than back, and a nasty stupid arm pump nothing really noteworthy to log here today. different step mill today and the old back damn sure didnt like it at all. done for the week with only one more cardio session left to do on my rest 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
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups cotton candy 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
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

Weds

abs/hams

dante vacuum ss 5sets 15sec ss
rope crunch ss ss60x15 ss70x15/4
seated leg curls 1.5s 75x12 90x12 105x12 120x12 135x12/3
adductors ss 190x12ss 195x12ss 200x12/3ss
abductors ss 100x12 ss110x12 ss120x12 ss130x12 ss140x12
hacks (H&W) 90x10 140x10 180x10 230x10
hs lunges x10 25x10 50x10 ds75x10ds 50x10ds 25x10ds x10

done for the day. very limited session today. back is still aggervated so it is very limited on leg training. i did take a shot at hitting some hacks to test the waters out. i was good up till the last set and that set ended the increase because it fired it up. not terrible bad but enough for me to shut down loading my back. still a pretty good session considering. going to have to get creative up till my appointment on this 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
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups cotton candy 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
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

Tuesday

calves/back
seated calf raise 45x8 90x8 115x8 140x8
one arm machine row (NG) 80x10 90x10 100x10 120x10 140x10 160x10 180x10 200x10
chest supp machine row (PG) 120x10 135x10 150x10 165x10
trac machine pull downs 100x10 120x10 140x10 160x10
hypers x10/4
reverse hypers x10/4

done for the day. continuing the trend of trying not to load my lower back at all. so training is kind of blah and nothing fancy at all. still trying to get a little bit heavy but not compromising the back at all. hopefully it is getting better and will be a hundred percent when i get in to see my lady next week. this sucks ass being so limited.



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
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups cotton candy 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
30g 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/chest/cardio

dante 3/4 crunches 50x35 80x62
machine press 80x10 90x10 100x10 120x10 140x10 160x10 180x10 200x10 ds220x10ds 180x8ds 140x8
machine incline press 225x5 240x5 270x5 280x12 255x9 210x12
incline db pro fly 20x10 25x10 30x10 35x10
cable cross 4 sets 15 reps
20 min stepmill intervals 2-1

done for the day. supposed to do this on sunday and started it on sunday. the mrs and i neither one was feeling it and everything felt off so we shut it down and called it a day after about 8 sets in. no point in pushing when everything felt completely off. actually felt pretty good on this session with no issues at all other than the wrecked lower back. stuck on the inclines at 280 for 12 for some reason 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
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups cotton candy 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
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[BABY1]

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

Keep up the great work guns. You got this.

[Pushtoday]

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

Looks good brother, all except the Back pain... [emoji381]


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[guns01]

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

Saturday

abs/legs

dante vacuum ss 4rounds 15sec ss
rope crunches ss ss60x15 ss70x15 ss85x15/2
hypers x10/4
reverse hypers x10/4
leg extensions warmup 85x20 100x20 115x20
goblet squat ss 90x15ss 100x15ss 110x15ss 120x15ss 130x15ss
leg extensions ss ss130x15 ss145x15 ss160x15 ss175x15 ss190x15
leg press 100x12 200x12 300x12 400x12 490x12 cs580x15 x14 x12 x12
hacks 90x10 180x10 270x10 ds360x10ds 270x10ds 180x10ds 90x28
sissy squats x15/3

done for the day. missed a whole week of logging on here but training has been kept on point. kid is playing ball now and the mrs got promoted to area manager so my free time is pressing quite a bit right now. as you can see by the ab and lower back work, i jacked up my lower back last week doing deads,so i am trying to rehab and flush it out daily to speed up the healing process. not crippled hurt but getting out of a chair or bending over is brutal at first. i can walk around and train pretty good though. the only issues i had on this session was on the last couple sets of goblets hurt a little bit and the leg press was brutal. so it ended up much lighter than i would have liked. so training for the next couple weeks will be modified. i get in to see my graston lady in about a week and a half. earliest i could get in early, so i have to suffer a little longer. great session considering.


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
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups cotton candy 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
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
1 bottle kumbucka
6 pieces long john's chicken w/fries and cole slaw
2 brookies

[Pushtoday]

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




Sent from my iPhone using Tapatalk

[guns01]

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

today

abs/legs

dante vacuum 5sets 15sec
machine crunches 70x15 80x15 90x15 100x15
leg extensions ss 85x20 100x20 115x20 ss130x15ss
goblet squat ss ss80x15 90x15ss 100x15ss 110x15ss 120x15ss
leg extensions ss ss145x15 ss160x15 ss175x15 ss190x15
leg press 200x12 300x12 400x12 490x12 580x12 cs670x12x10x9x8
hacks 90x10 180x10 270x10 ds360x10ds 270x10ds 180x10ds 90x26

done for the day. brutal nasty session today. went in to train with the wife and after first set she got called into work. so since i didnt have someone to hold the leg ext down for me. i switched to goblet squats to extensions super set. bad choice i think because it made it way worse. another training day of increasing weight, so strength is still going up and feeling pretty good. feel run over afterwards but training is excellent. anniversary is early next week so we are taking tomorrow off to go way out of town to eat. so today was supposed to be a rest day and i shifted it back to today. great session today and i left with legs buckling when walking and they are still doing it. solid


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
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups cotton candy 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
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
1 bottle kumbucka