Follow Along G's Run to the NA's

[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!


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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!


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[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

[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