Follow Along G's Run to the NA's

[guns01]

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

today

cardio/calves/back/rear delts

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

machine toe press 150x8 170x8 190x8 210x8
chins x10/6
hs iso row(PG)constant tension 45x10/2 70x10/2 90x10/2
prone shrugs 45x12 70x12 90x12 115x12 135x12/2
db shrugs 60x10 70x10 80x10 100x10
cable face pull 80x10 90x10 100x10 110x10 120x10 140x10
rear delt rows 95x8/6

done for the day. rolled solo today so it was slow going getting motivated but after a few good sets i got cranking. i actually got the pace going a little to fast i believe haha. got an excellent pump really focused on the tension and contractions. strength was also really good today. bad bicep wasnt an issue today at all but the other was hinting at cramping haha. no issues with either one though, just little heads up letting me know i am dry and not to mess around. all in all another great day in the books.


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

today

cardio/abs/legs

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

1.5 crunches 70x20 80x22
seated leg curl w/iso 75x10 90x10 105x10 120x10 135x10 150x10
adductors 190x10/6
bulgarian split squats 25x8 40x8 55x8 70x8 85x8 100x8 amrap 55x27
leg extension ss 85x10ss 100x10ss 115x10ss 130x10ss 145x10ss 160x10ss
goblet squats (heel elevated) ss ss55x10 ss65x10 ss75x10/4

done for the day. nice nasty strong day today. so much so that i made my partner have to take a dump throw up and he quit on me haha. got a nice steady pace going and didnt let up at all. everything felt good and smooth. the pump was so bad that it kept pushing down my knee sleeves. all in all a great day with no complaints whatsoever. actually moved up on both the split squat and extensions. still stringing them together. got some new peach sugar free jelly to test out today and it is delicious. i had to recheck the label and make sure it was sugar free it was so good.


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

yesterday

cardio/calves/chest/delts

30 min incline treadmill am fasted
dante vacuum 4sets 15sec

seated calf raise ss 50x20ss 75x20ss 100x20/2ss
tibia raise ss ss50x20 ss60x20/3
machine press rp 80x20 100x15 120x12 150x8 210x4 rp 240x11rp x5
machine incline press rp 150x15 180x12 240x4 rp275x11rp x5
hs decline press rp 45x15 90x12 115x4 rp125x11rp x5
machine shoulder press rp 120x15 130x12 140x4 rp150x11rp x5
reverse pec deck fly 75x8 90x8 105x8 120x8
db lats 25x8 30x8 35x8 40x8

done for the day. another excellent day in the books. super strong and outstanding pump with a real good pace. made improvements on all my numbers either weight or reps from last week. still a little slow warming up but again after a few sets everything was firing nice and smoothly. only issue today was bicep tendon is aggervated still but got legs and refeed today, so it will have time to rest up. stringing them together for a while now, so i am super happy about that. dry as a bone going in and for the day.


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

Lookin good guns!

[guns01]

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

Great job brother, what’s the timeframe before the next change in training/diet? I only ask because you seem to be excelling in this “block”.


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no clue man. he has me checking in every 2-4 days now. he has been telling me that we may add in more food and lower cardio etc... depending on how i look day to day. hell i am content right now with one refeed and a free meal on saturday. if we can keep that i can truck on through up till show time. it seems like it's giving me enough to hammer my workouts through the week and i dont feel all that bad until friday and then i am still strong as a bull, it's more of a mental thing to push through the fatigue from the week of grinding. i am liking this phase a lot though. we will see when i add in the nasty orals again this upcoming week if that crushes me even more or if it fuels the fire.

[Pushtoday]

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

Great job brother, what’s the timeframe before the next change in training/diet? I only ask because you seem to be excelling in this “block”.


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 4set 15sec

standing cable crunch 70x15 85x15/3
ind handle low row(ng) 30x8 40x8 50x8 60x8 70x8 80x8
hs bent row 50x8 90x8 140x8 160x8 180x8 200x8
hs dante iso pulldowns rp 45x15 90x12 115x4 rp135x9rp x7
cable pullovers 6sets of 10 (no clue on weight)
seated bent over low row 40x15 55x15 70x15 85x15/3
plate hypers 35x10/4

done for the day. good strong day with a nasty pump. seems like everyone in the gym wanted to do what i was doing today so i had to adapt a couple of times to not slow the tempo down. so tempo was ok but not where i wanted it to be. bicep is a little tight and letting me know not to push it to hard but its not affecting training. i just have to pay attention and focus on how i am gripping. i had intended on hitting some deads today but left my belt, so swapped out for weighted hypers and focused on the squeeze. fried my lower back anyway. all in all an excellent session. starting the week off nice.


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

Oh man, that free meal looks crazy good. But I’m sure your guts won’t be happy tomorrow.


Sent from my iPhone using Tapatalk

it's actually pretty weird man. as you know i have terrible bad gut issues from the dysentery but when i get a free meal even an epic free meal, my body holds onto all of it for at least a day or 2. so it actually doesnt wreck my guts for at least a day or 2. then my body flushes everything back out. i thought it was from using the immodium from traveling but it wasnt the case. the last few weeks, it has been the same. no running to the bathroom every meal for a day or 2 post free meal. that's how crazy depleted i guess i am

[Pushtoday]

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

Oh man, that free meal looks crazy good. But I’m sure your guts won’t be happy tomorrow.


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[guns01]

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

today

cardio/abs/back

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

machine crunches x15/4
ind handle sup low rows 30x8 40x8 50x8 60x8 70x8
sup mag grip pull downs 85x8 100x8 120x8 140x8 160x8 180x8
one arm supp pull downs 30x8 40x8 50x8 60x8/2
hs iso row 45x8 90x8 135x8 ds180x8ds 135x8ds 80x8ds 45x8
stand dante low row 55x8 70x8/3
hypers x15/4

done for the day. irritating session today since the gym was slam house packed full of huge groups of morons. had to adapt a bit on what i had planned out. pretty good session and since i was extra irritated it didnt take long for me to get going good today. actually surprisingly strong and unreal pump with a great pace other than the couple times of waiting. legs are still a tad bit tender but not to bad and no other issues at all. elbows were good to go today. so closing out another extra successful week. and it's free meal day.


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
bbq brisket w/ jalepeno sausages
baked beans/ mac and cheese
slice of pie/tiny piece of bday cake

[guns01]

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

I was reading the post and the numbers and was thinking, “his elbows have been a little tender” and then you mentioned your legs being smoked. Glad to see your elbows didn’t limit your days work.


Sent from my iPhone using Tapatalk

on the legs man. i didt think it was even close to being as intense as the last 3 or 4 sessions at my buddies gym and they hurt but not like they do this week. i guess it was just a change of equipment back to my norms that really hammered them. i did push the pace a little harder because i was solo but damn i left with an excellent pump but didnt think it was all that bad.

with my elbows it's kind of funny. it's not like painful tendonitus or something along those lines, it's more like forearm splints on the radial part of the forearm and a little tight tender but not terrible on the elbow joint. idk, it's more painful to grip really hard than anything. i will take it though because i am training hard as hell while dry and depleted

[Pushtoday]

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

I was reading the post and the numbers and was thinking, “his elbows have been a little tender” and then you mentioned your legs being smoked. Glad to see your elbows didn’t limit your days work.


Sent from my iPhone using Tapatalk

[guns01]

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

today

cardio/abs/arms

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

hanging leg raise x10/6
cable press downs 6 sets x20 (just went down the stack no clue on weight)
close grip bench press rp 135x15 185x12 205x4 rp235x9rp x3rp x2
skullies rp 80x15 90x12 110x4 rp110x13rp x3
bb curls 30x10 40x10 50x10 60x10 70x10
one arm machine curls 20x8 30x8 40x8 50x8 60x8
db hammer curls 25x8 30x8 35x8 40x8

done for the day. not a bad day at all today even though it was solo. i timed my pace really well and made improvements on my numbers. so that is excellent going into the weekend. no issues at all today other than my legs and ass are so sore it is a pain to move around. i mean they are smoke checked painful. idk what i did and i didnt think the leg session was all that bad and intense but wow they hurt. that's pretty much the only noteworthy thing going today. elbows are a tad bit tight and tender but not to bad considering how heavy i went this week and how dry i am. supposed to have a free meal as of now tomorrow and going to hit up a local bbq joint.
\

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

today

cardio/calves/back/rear delt

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

seated calf raise ss 45x8ss 90x8ss 115x8ss 140x8ss
tibia raise ss ss50x20/4
chins x8/6
rope face pulls 60x10 80x10 90x10 100x10 110x10 120x10
chest supp machine row (pg) 120x8 135x8 150x8 165x8 180x8 195x8
dante seated low row 55x10 70x10 85x10 100x10
prone shrugs 45x8 90x8 135x8/2
hs shrugs 90x8 140x8 180x8/2
cable rear delt cross 25x8 30x8 35x8 40x8

done for the day. slow going slow moving through calves and i forgot my head phones. so it was a head down balls out session today. did get going really good once i hit the chins. got a great pump and strength was good and holding. no issues other than a tight and tender knee going on. it is more aggervated sitting than standing or walking around. the frog hacks and extensions did work on it for sure, even though it felt great yesterday. joints are damn dry and i should have been a little easier haha. all in all a really good fast session. i was also fighting a bit of an upset stomach early on, so that didnt help much getting going either. nothing major just a little gas going on haha

supp change
t3 increased to 75mcg


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

WOW! looks like a full day! Potatoes with the breakfast...YUMMY!

i do a sort of mash/hash with them. i did 2 of the whole eggs over easy with the other scrambled into the whites. then fry up the potatoes and mix it all together with dill and chives. it's delicious and when i am not in prep i will toss in a little fat free cheese as well. one of my favorite meals. i do the same thing with my steak and turkey when i have potatoes with them