Follow Along G's Run to the NA's

[Pushtoday]

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

Another solid day.
Just keep lining them up and knocking them down!


Sent from my iPhone using Tapatalk

[guns01]

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

today

cardio/calves/abs/back/rear delt

25 min incline treadmill am fasted
dante vacuum 5sets 15 sec

machine toe press 150x20 160x20 170x20 180x20
machine crunches 20x15/4
trac machine pull downs 80x10 100x10 120x10 140x10 150x10 160x10
rope face pulls 70x10 80x10 90x10 100x10 110x10 120x10
prone shrugs 45x10 70x10 90x10 115x10 135x10 160x10
hs pro grip iso rows 45x10 90x10 115x10 135x10 160x10 180x10
bb shrugs 135x10 185x10 225x10 275x10
reverse pec deck fly 60x10 75x10 90x10 105x10 120x10/2

done for the day. outstanding day today. went in a little earlier than usual and surprisingly i got going right out of the gate. felt great and kept a hell of a good tempo going. strength and pump were really good and other than a little forearm splints and elbows a tad bit tender everything else felt great. really happy with the day. i am thinking it most likely came from the refeed yesterday topping off the tanks.


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1/4tsp salt
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
8oz turkey
3/4 cup jasmine rice
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms

[guns01]

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

This could be you tomorrow.



Sent from my iPhone using Tapatalk

yessir it is and i am looking forward to cardio here shortly haha

[Pushtoday]

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

This could be you tomorrow.



Sent from my iPhone using Tapatalk

[guns01]

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

today

cardio/legs

25 min incline treadmill am fasted
dante vacuum 5sets 15sec

stand one leg leg curls 10x10 20x10 30x10 40x10 50x10 ds50x8ds 40x8ds 30x8ds 20x8ds 10x8
adductors 100x15/6
belt squats 90x10 180x10 270x10 360x10 amrap 180x34
bulgarian split squat x10 25x10 40x10 amrap 53x28

done for the day. went and trained/killed my buddy at his gym today. doesnt look like a ton on paper but damn if i could barely walk afterwards. holy nasty stupid pump and pain. knee really didnt like the heavy belt squats so again keeping with the last 2 days, i had to stop increasing the weight and pull back just to be on the safe side. still able to move some good weight though, so i dont think i will be losing any real size or fullness. i think i only have 2 more leg days left, so i have to make them count at the same time throttling back a tad bit. no pain now so i am good but i am probably going to be hobbled sore again for the next 3-5 days as usual. great session.


refeed

meal 1
3 whole eggs
1 cup egg whites
8oz red potatoes
2 english muffins
light sugar free jelly
2 cups spinach
meal 2
8oz turkey
2 english muffins
light sugar free jelly
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1/4tsp salt
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
2 english muffins
light sugar free jelly
3/4 cup jasmine rice
1 cup broc
meal 6
8oz turkey
2 english muffins
light sugar free jelly
3/4 cup jasmine rice
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms

[guns01]

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

today

cardio/calves/chest/delts

30 min incline treadmill am fasted
dante vacuum 5sets 15sec

seated calf raise ss 50x8ss 75x8ss 100x8ss 125x8ss
tibia raise ss ss50x20 ss60x20/3
machine incline press RP 120x20 135x15 150x12 195x4 RP280x11rp x5
machine press rp 150x15 160x15 170x15 180x12
hs decline press 45x15 70x15 90x15 115x10
machine shoulder press rp 80x15 90x15 100x15 110x15
reverse pec deck 75x10 90x10 105x10 120x10
machine lats 60x8 80x8 100x8 120x8

done for the day. no issues getting going today and felt good and strong. got an awesome pump but had issues right out of the gate with shoulders pecs and elbows. everything tightened up something fierce and nasty. so i had to change out my plan for heavy rest pause stuff and go with more high end reps and be very very easy. the pump and tightness was so bad that it was pinching a nerve in both shoulders and shooting down my arms. so yeah tightness is an understatement and it was on both sides. elbows were not happy at all either haha. all good though adapt and over come again today and maybe i will have to throttle back a little bit on the heavier ended stuff for the rest of prep. i play it more by feel but i think maybe the winny halo and low estro are starting have more drying and tightening affect way early. all good though still getting outstanding training in regardless of not breaking any records. well my reps did go up on the incline but that's the point i had to shut the heavy work down for safety. great session



low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1/4tsp salt
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
8oz turkey
3/4 cup jasmine rice
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms

[BABY1]

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

Sometimes playing it safe is the right choice and you surely now how to listen to your body! AWESOME, guns

[guns01]

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

Brother you are a true professional.
Recognizing potential issues and avoiding them.


Sent from my iPhone using Tapatalk

old and wise man. plus i have worked way to hard to risk getting side lined right now. that would seriously suck big time

[Pushtoday]

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

Brother you are a true professional.
Recognizing potential issues and avoiding them.


Sent from my iPhone using Tapatalk

[guns01]

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

today

cardio/abs/back

30 min incline treadmill am fasted
dante vacuum 5sets 15sec

1.5 crunches 70x20 80x24
pro grip machine rows 120x15 135x12 150x10 165x8 180x8 195x8
rack chins x10/6
hs dante pull downs 45x15 90x12 115x4 rp 135x10rp x6
rack pulls 135x6 225x6/4
mag close grip pull downs 85x10 100x10 120x10 140x10
hypers x15/4

done for the day. new week and back to the grind. not as hard getting going today but still a little tired and a tad bit beat up. hips and low back are extra tight and angry. legs are finally almost 100%. other than that felt pretty strong and of course got an excellent pump as i try to push out all the glycogen and fill the muscle up to the max. i did have a little issue with the pulls today. when i moved up to 225 it felt kind of iffy. so i just stayed there and didnt push up heavier. i just slowed down the pulls and squeezed hard for super slow reps and negatives. it did loosen up after 2 sets but i still am not risking getting hurt this close to show time. all in all a really good session. happy with how it went.


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1/4tsp salt
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
8oz turkey
3/4 cup jasmine rice
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms

[guns01]

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

That’s awesome! Good for him, and good for you.
Can’t put a price on the quality time we get with our kids.


Sent from my iPhone using Tapatalk

he is motivated as all hell now and seems to really enjoy it. we will see how long that lasts haha but just like boxing i am paying for it so it is going to get used even if he doesnt want to haha. i think he will stick to it though, he has always enjoyed it when he can go

[Pushtoday]

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

thanks man. i got my son signed up for my primary gym on friday and he finished up school as well. so he is going to be training with me pretty much every day that i dont work with anyone and doing his football and boxing stuff as well. so double days most days haha, he is going to be jacked and tan by the end of summer haha. he tried to keep up with me yesterday both in the gym and eating. came up a little bit short but he gave it hell haha. last little bit in the gym he says "how much we got left" lmao.

That’s awesome! Good for him, and good for you.
Can’t put a price on the quality time we get with our kids.


Sent from my iPhone using Tapatalk

[guns01]

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

yesterday

cardio/abs/back/calves

25 min incline treadmill am fasted
dante vacuum 4set 15sec

3/4 machine crunch 70x30 80x46
one arm machine rows 80x15 100x15 120x15 130x15 140x15 150x15
one arm supp pull downs 25x15 30x15 40x15 50x15/3
ind handle supp low row 25x15 30x15 40x15 50x15 60x15/2
cable pullovers 70x15 80x15 90x15 100x15 110x15 120x15
stand dante low rows 40x15 55x15/3
hypers x15/4
leg press calf raise 275x8 295x8 315x8 335x8

done for the day. went with a fast pace high rep session again today trying to really shock the muscles up a bit with the way higher end rep ranges. seeing if i can force a little more progression. still strong and nasty pump for sure. actually able to get a good pace going even with my son's first day in my regular gym that he isnt used to. elbows were good today so i didnt wreck them yesterday like i thought i had. legs on the other hand are still destroyed, hams are brutalized haha. all in all i would say an unreal finish to a great week. still on the same trend of improvements. something i have also done and i normally use a lot of cinnamon is to add an additional teaspoon into my diet along with adding in some spicy sauces into my meals. just a couple little plus ups to increase my metabolism and try to curb my appetite a little more.

Free Meal day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1/4tsp salt
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
8oz turkey
3/4 cup jasmine rice
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms
Free Meal
2 Big steak burritos covered in cheese
rice with chips and cheese dip
doughnut sundae and a couple cookies

[guns01]

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

Sent from my iPhone using Tapatalk

thanks man. i got my son signed up for my primary gym on friday and he finished up school as well. so he is going to be training with me pretty much every day that i dont work with anyone and doing his football and boxing stuff as well. so double days most days haha, he is going to be jacked and tan by the end of summer haha. he tried to keep up with me yesterday both in the gym and eating. came up a little bit short but he gave it hell haha. last little bit in the gym he says "how much we got left" lmao.

[Pushtoday]

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




Sent from my iPhone using Tapatalk