Follow Along G's Run to the NA's

[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]


Sent from my iPhone using Tapatalk

[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

[guns01]

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

yesterday

calves/arms

dante vacuum 5set 15sec
machine toe press 150x15 170x15 190x15 210x15
cable press downs 3 sets of 20 5 up sets of 15 and a full stack drop set of 8 per plate (stack isnt marked so it's a guess on how much it is)
bb curls 20x20 30x20 40x20 50x15 60x15 70x15
assit machine press downs 100x15 110x15 120x15/2
thumb over db hammers 15x15 20x15 25x15 30x15
oh db extensions 25x15 30x15/3
one arm machine curls 10x15 20x15 30x15 40x15 50x15

done for the day. nasty pump arm day with some pretty high reps. i trained with a buddy of mine's wife so i had to toss in a nasty drop set at the start because she hadnt been training hard. we pushed the tempo and got a lot of volume in. weight wasnt to heavy at all today and everything felt pretty good overall.


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

[guns01]

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

Weds

abs/calves/delts/cardi

dante vacuum 5set 15sec
dante 3/4 crunch 50x30 80x55
machine press 80x8 90x8 100x8 120x8 140x8 160x8 180x8 110x15
one arm db press 50x10 55x10 60x10 65x10
db lats 15x10 20x10 25x10 35x10
20 min eliptical

done for the day. easy simple day with ac today and no rush. still even though solo i kept the pace reasonable and got an excellent pump. strength was good and i increased reps this week and only lost 10 on the presses. so i am happy with that. week has been pretty much a shit show with timing and moving parts but still getting in getting meals and all my work done. 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
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

[guns01]

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

Tuesday

hams

dante vacuum 5sets 15 sec

stand one leg curls 10x15 20x15 30x15 40x15 50x10 60x10 70x10
Adductors ss 100x10ss 115x10ss 130x10ss 145x10ss 160x10ss
abductors ss ss85x10 ss100x10 ss115x10 ss130x10 ss145x10
glute kickbacks 90x10 100x10 110x10 120x10
low box squats x10 135x10 185x10 225x8 255x8 275x8 335x8

done for the day. dicked up day right out of the gate. have contractors working on the house and the wife had to work at two different shops with only about a 2 hour window to travel and train. so off i went to the sweat shop because it is less crowded and traffic tends to be lighter that way. so even though it was a damn good session, it was way to fast and i dropped a ton of water. it is hard as hell to train mid day in over 100 degree heat in a building when doing legs. still got it done and moved some really good weight but it could have been much better.


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

[BABY1]

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

[guns01]

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

yesterday

abs/back

dante vacuum 5sets 15sec
dante 1.5 crunch 50x25 80x24
sup grip pull downs 70x8 85x8 100x8 120x8 140x8 160x8 180x8 ds140x10ds 120x10ds 100x10ds 85x10
hs iso row pro grip 45x10 90x10 135x10 180x10 225x10
chest supp row pro grip 135x12 150x12 165x12 180x12
trap bar deads 135x3 225x3 315x5/6
chins x8/3

done for the day. good day strength and training wise but horrible day for timing. i had to wait on every movement today and it took absolutely forever. back to school crowd was in full effect with the moms and fools. not that i didnt rotate movements around but still had to wait. so i was def not a happy camper at all. may try the sweat box or my buddies gym for next weeks session. i did tweak my damn wrist on top loading plates. it popped and hurt like hell even swelled up a little bit. it didnt hurt or hinder training at all or at the end of the day. no clue what that was all about. other than that everything feels and felt spot on.


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

[guns01]

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

sunday

calves/chest

leg press calf raise 255x20 275x20 295x20 315x20 (ouch)
machine press 80x10 90x10 100x10 120x10 140x10 160x10 180x10 200x10 ds220x10ds 190x8ds 160x8 (increased reps here and lost a little weight on this move)
machine incline press 225x5 240x5 270x5 280x11 180x12
incline db hex press 55x12 60x12 65x12/2
incline db pro fly 35x15/4
cable cross 4sets of 15

done for the day. strong and another pretty fast day. first thing in the am before church, so that is another nice intensity twist added in since it's about 2 hours earlier than i normally train. added reps onto first move and lost a little weight but not much so i am def getting stronger. added reps on 2d movement as well. so progressing forward. all in all a great pump and excellent session 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
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

[guns01]

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

saturday

abs/quads

dante vacuum 5sets 15sec
stand cable crunch w/vac 70x15 85x10 70x15/2
leg extensions 70x20 85x20 100x20 115x20 130x20 145x20 160x20 175x20
goblet squats 75x15 85x15 95x15 105x15 115x15
leg press 100x12 200x12 300x12 400x12 500x12 600x12 690x12 780x12 870x12 (changed foot placement on last 2 sets)
hacks 90x10 180x10 270x10 360x10

done for the day. all straight sets today with a fast pace. had to make time to pick up kid from ball practice. so i dropped intensity techniques programmed and went with a fast pace instead. still got a pretty good and heavy session with some pretty good numbers and pump. knees were a tad bit angry going in and were not happy for the duration of the session. we are going really low on the platfrom on both the leg press and hacks to target the lower half of the quads which is not very knee friendly for sure. same with the golbets, keeping heels elevated for max activation. still a great session 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
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
cheat
3 slices meat lover pizza
3 brownies w/ about a cup ish ice cream

[guns01]

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

Nice work this week guns. And the cheat looked spot on. Some people think as kids go back to school you get more time, but that’s not the case for us either. Too much running around..[emoji1320]


Sent from my iPhone using Tapatalk

hell no man. everything timing wise has to be perfect or it dicks up the entire day. i have a specific time i want to be in bed by because i get up so early and if i have to push it for a meal. it messes up my entire system haha. only good thing about the first semester going into this school year is if he makes the football team which he should. i wont have to sit in line with the moron parents to pick him up after school. so that gives me an additional 2 hour window for shifting haha