Follow Along G's Run to the NA's

[guns01]

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

today

cardio/abs/arms

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

cable press down 80x20 90x20 100x20 110x20 120x20 130x20 140x20
close grip bench press RP 135x15 185x12 205x4 rp 235x8rp x4rp x3rp x1 (straight freaking garbage)
bb skullies rp 70x15 100x12 110x4 rp 110x13rp x3
db drag curls 15x10 20x10 25x10 30x10 35x10
one arm machine curl 20x10 30x10 40x10 50x10 60x10
reverse bb curls 30x10 40x10 50x10/2

done for the day. another slow start up but got good after the close grip. i was fighting tricep cramps for about the first 9 sets and pounding water in between to keep from locking up. the garage cardio is pulling a boat load of water off of me in the am since it's gotten so hot. that's the only thing i can think if drying me out cause nothing else has changed. other than the close grip, i increased either weight or reps on everything else. going to have to get ankle weights to add to the bar for the skullies haha. stupid insane pump that lasted for a while post training today. so that was a plus. also have the free meal motivation for tomorrow. i am thinking fried chicken w/sides and a small ice cream maybe a small cookie also. i will cross that bridge tomorrow. getting ready to finish up another solid productive week.



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
1 cup broc
meal 6
8oz turkey
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

[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

standing calf raise 150x8 100x8 110x8/2
hs iso row pg 45x8 70x8 90x8 115x8 135x8
prone shrugs 45x8 90x8 115x8 135x8 160x8
prowler rows 90x40y 135x40y/4
farmers walks 140x40yards/4
rope face pulls (no idea on weight) 5x8
reverse peck deck 70x8 90x8 100x8 110x8 120x8

done for the day. another day at my buddies facility. again another dragging ass hard to get going day but still an outstanding session. did go in a little dehydrated and either i tweaked a bi a little or it was a cramp. i pounded some water and it was no longer an issue so i am going with a damn near nasty cramp coming on. nice good contractions today, held for at least a 2 count and kept the reps on the lower end. killed my buddy and got an excellent pump. legs are tender, knees are a little tender and the farmer's walks sucked big time with everything being tight. the standing calf machine weight stack is no were near what it says on it haha. 150 felt like 800 pounds and i couldnt get full range so i had to lower it way down. anyway great pace, good strength and excellent pump. now i am down for the day starving like marvin. another successful 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
1 cup broc
meal 6
8oz turkey
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

I feel hobbled just thinking about all that prowler work. And then...compound movements. Sheesh !


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in my programming it sounded and looked like a great idea, plus i really wasnt feeling the idea of putting a bar on my back after heavy deads on monday. i also like destroying my buddy until he lays in the floor for the last 45 mins haha. it is also nice that we can do it inside and not in the heat. may do some more prowler work and farmers walks today first instead of last. we shall see what the book holds when i get there haha. he will be pissed but i am making him better and getting him primed to compete again

[Pushtoday]

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

I feel hobbled just thinking about all that prowler work. And then...compound movements. Sheesh !


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[guns01]

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

I think you deserve a homemade mugcake!

i get a free meal saturday. so i got some ideas rolling around in my brain

[BABY1]

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

I think you deserve a homemade mugcake!

[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

standing 3/4 rope crunches 70x25 85x27
prowler strap drag 45x40 yards 90x40yard 135x40yard 180x40yard 225x40yards 270x40yards
prowler push 225x40yard 180x40yard 135x40yard 90x40yard 45x40yard
prowler drags w/band 45x40yard 90x40yard 135x40yard 180x40yard 225x40yard
hacks 90x8 180x8 270x8 360x8 450x8 amrap 230x37
leg press 200x8 400x8 600x8 780x8 960x8 amrap 600x42

done for the day. went and trained with my buddy again at his facility. a little later in the day session and the turf inside was clear so we went bat shit crazy on the prowler to start with. stupid nasty insane pace with an even more nasty and painful pump. when we finished i figured i wouldnt have strength for nothing. still able to push some pretty surprising weight around even after all the nasty work. hit some really good numbers on straight and amrap as well. went in with knees a tad bit achy but no issues at all while training. probably going to feel them when i cardio tomorrow. i left hobbled so it was an excellent day for damn sure. still stringing them together nicely.


refeed

meal 1
3 whole eggs
1 cup egg whites
8oz red potatoes
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
1 cup broc
meal 6
8oz turkey
2 english muffins
light sugar free jelly
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

You couldn't possily do all you do without energy, I say its just a different form of it. You are as mentally driven as they come...at least that is what I think ,lol.

has to be mental because my body tells me no but i tell it do what your told haha. i damn sure wont quit that's for sure. i can push like nobodies business

[BABY1]

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

You couldn't possily do all you do without energy, I say its just a different form of it. You are as mentally driven as they come...at least that is what I think ,lol.

[guns01]

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

It’s cool that even though energy is low, strength is still progressing.
Looks like a fair amount of food, will both high days this week be similar in macro and caloric intake?



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exactly the same. i dont know what my damn prob is man. it just takes a bit for me to get going for some reason. could be what i am thinking it is but i am not exactly sure could be something else. hell, it could be that i have been pushing and dieting damn hard for almost 6 months now haha. the added foods just make me even more hungry. it is a plus up of 800 cals only so it's really not that much at all and like i said i am starving 5 mins after i eat, so it's def stoking my metabolism something fierce

[Pushtoday]

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

It’s cool that even though energy is low, strength is still progressing.
Looks like a fair amount of food, will both high days this week be similar in macro and caloric intake?



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[guns01]

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

today

cardio/calves/chest/delts

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

seated calf raise ss 50x20/2ss 75x20ss 100x20ss
tibia raise ss ss50x20/4
machine press 80x20 100x15 120x12 150x8 rp200x4 rp230x11rp x5
machine incline press rp 150x15 180x12 240x4 rp270x11rp x5
hs decline press rp 45x15 70x12 90x4 rp115x11rp x5
bb lats 20x10 30x10/3
reverse peck deck fly 75x10 90x10 105x10 120x10
machine shoulder press rp 120x15 130x12 140x4 rp150x11rp x5

done for the day. another slow starting low energy going in day but man i sure did move some good weight. i got an excellent pump also. energy is damn low going in but as soon as i get going and warm, i am actually surprising myself. not that i am not motivated and driven, i am just dragging a little ass post cardio and then only having a couple hours before training makes me feel zapped until go time. no issues at all today and improved again on my numbers. so even though energy levels are in the gutter i am still progressing and not losing any strength, it's actually going up. holding pumps for quite awhile after as well. all in all another really good day in the books. plus up in carbs today and tomorrow as well. so the week should finish strong.

refeed

meal 1
3 whole eggs
1 cup egg whites
8oz red potatoes
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
1 cup broc
meal 6
8oz turkey
2 english muffins
light sugar free jelly
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/back

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

1.5 crunches 50x20 80x21
meadows rows rp 25x20 45x15 90x12 115x4 rp125x12rp x4
dante hs pulldowns 45x15 90x12 115x4 rp 125x11rp x5
rack pulls 135x8 185x8 225x8 275x8 315x8 365x8
rack chins x15 x12 x8 x8(30sec stretch)

done for the day. doesnt really look like a lot on paper but one hell of a good strong session today. felt really good and got an excellent pump. pace wasnt the best because i kept getting held up having to wait on equipment but still cranked it out. i am super happy with strength still increasing without really increasing my cals hardly at all. i am hoping to be able to stay grainy as all hell while maintaining my density. good stuff across the board and great start to the week. get a small refeed tomorrow with a 200g plus up. so that and weds should make for a hell of a good training week. we will see.


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
1 cup broc
meal 6
8oz turkey
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

I love to see you get a free meal. I’m sure not as much as you do though! Pizza, cannoli, and cookies. That sounds pretty epic. Do you have to force yourself to eat a little slower, so you can enjoy it?


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man, you absolutely know it. that one time i went to the pizza buffet a few weeks back i absolutely stuffed myself to the gills. i know better than to do that now. i see about a 4-5lb jump from fasted to right before bed with these. then it drops a couple of lbs to am fasted the next day and it will all be pretty much gone monday am. cranks my appetite through the freaking roof as well. tastes great but it makes the starving 10x worse i think. gives me something to look forward to at the end of the week though. i do get an additional refeed day this week and another free meal this upcoming weekend. i think in a week or 2 the serious push will start again. i dont think the free meal is going to drop until maybe 1 week out though maybe 2. not sure yet.