Follow Along G's Run to the NA's

[Pushtoday]

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

What’s the cheat meal gonna be? [emoji487] [emoji488] [emoji510]


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[guns01]

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

today

cardio/arms

30 min incline treadmill am fasted
dante vacuums 3x 15 sec

cable press downs 80x20 90x20 100x20 110x20 120x20 130x20 140x20
close grip bench rp 135x15 185x12 205x4 rp 205x11rp x5
floor skullies rp 60x15 90x12 100x4 rp 110x11rp x5
one arm machine curls 20x20 30x20 40x10 50x10 60x10
one arm db preachers 25x10 30x10/3
db hammers (thumb over) 25x12 30x12 35x12

done for the day. somehow and dont ask how i freaking forgot to do abs. all good i will double up tomorrow so no worries. nasty strong and stupid pump again today. i actually improved on my numbers but not enough to make the climb next week. goals for the upcoming week in the back of my mind now haha. had an excellent pace today and had absolutely zero issues. well let me back up. my freaking legs are 100% destroyed from weds still. sore as hell. so obviously this has been one hell of a good training week. got a road trip tomorrow so training and cardio will be pretty close together and time will be pressed. cant miss it or skip anything and i will get the work in. very good day in the books. cheat on deck tomorrow. so that's pure motivation in itself


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

today

cardio/calves/back/rear delt

30 min incline treadmill am fasted
dante vacuums 3set of 15sec

hack squat calf raise 90x8 180x8 270x8 360x8 (heavy as hell)
chins x10/6
hs iso low rows 45x8 70x8 90x8 115x8 constant tension 70(10s)x8
kb seal rows 35x8/4
prone shrugs 45x10 70x10 90x10 115x10
rope face pulls 80x12 90x12 100x12 120x12
farmers walks 90x40 yards/6
reverse pec deck 50x15 60x15 70x15 80x15 90x15

done for the day. as noted i cut 5 mins off of cardio. damn happy about that one and it frees up a little more time to get my head together and ready in the am haha. trained again with my buddy in his gym. so not so much that the weights were lowered as much as it is different again. the 35lb kb felt like 90s haha. damn good pump and tempo today. calves were fried right out of the gate as well. farmers walks for traps was interesting again. i love doing these when i am at a gym that has it. if i go back next week i may up the weight. great session for sure and feeling good.


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

Way to go, guns! Training at a new gym is like sitting on a couch instead of your lazy boy recliner,lol!

i usually go out there a couple times a week whenever the owner sched is online with mine. he is a friend and client of mine anyway but sometimes we are on opposite timelines haha. i have about 15-20 high quality gyms in my area but the one down the street from me is super close and very well equipped. so unless i am hitting it with him or need a specific machine that's where we go

[BABY1]

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

Way to go, guns! Training at a new gym is like sitting on a couch instead of your lazy boy recliner,lol!

[guns01]

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

today

cardio/abs/legs

35 min incline treadmill am fasted
dante vacuums 3sets 15sec

1.5 cable crunch 70x20 85x16(failed miserably)
standing one leg curls (constant tension) 25(5s)x10 35(5s)x10 45(5s)x8/2 amrap 25(5s)x20
adductors 100x10 120x10 140x10 160x10
glute bridge w/iso x10(10s)/4
ssb squats x10 155x10 205x10 245x6 295x6 335x6 amrap 245x20
leg press 200x8 400x8 600x8 780x8 960x8 amrap 490x35
hacks 90x8 180x8 270x8 360x8 amrap 180x20

done for the day. trained with my buddy at his gym again today. so machines are much different and heavier haha or at least it seems that way. no issues at all going in other than hips being a little tight and knees a tad bit tender. no impact on training though. strength felt like it took a little dip but could be from the different setup. squatted in the monolift again this week so that's always a plus and also used knee sleeves for the first time. much more comfortable. i used wraps for my top end squat set and then added sleeves for the amrap and finished the workout with them. good news today. today is a refeed day and cardio is being cut back by 5 tomorrow and i am not losing my free meal anytime soon. good news for this guy and even though i am exhausted that is pure motivation for me. damn good session today


Refeed



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

[guns01]

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

today

cardio/calves/chest/delts

35 min am fasted incline treadmill
vacuums 3x 15 sec

seated calf raise ss 50x20ss 75x20ss 100x20/2ss
tibia raise ss ss50x20/4
machine press rp 80x20 100x15 120x12 150x10 180x4 rp 220x12rp x4
machine incline press rp 150x15 180x12 225x4 rp255x12rp x4
decline press rp 155x15 185x12 205x4 rp 225x12rp x4
machine shoulder press rp 120x15 130x12 140x4 rp150x8rp x4 x3 x1 (dicked the dog on this one)
dante bent over rear delt row 95x8 115x8 135x8 165x8
db lats 25x10 30x10 35x10/2

done for the day. outfreaking standing day today. absolutely no issues this am at all. so started the day off good to go. felt nasty strong today and still making strength progressions even in a def and super low carbs. i am worthless the rest of the day but my training is going great. i am dreading the drop off when we ramp back up but for now i am riding the wave. misjudged some of my increases but that's all good just moving up week to week. the shoulder presses were a kick in the pants and i way misjudged that one. another day of tying it all together and killing it. super happy with the day and the pump. gut plug is also finally clear today also i believe.


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

This mornings shit show was the day after but still not shit,lol

i think that actually made it even worse baby1. i need to start using a freaking check list on my first day or two of the week haha

[BABY1]

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

This mornings shit show was the day after but still not shit,lol

[guns01]

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

Oh man, we refer to Imodium at my house as “The Cork”


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normally i dont get that drastic of an effect with how bad my guts are. like i said i wont be making that same mistake on the next one.

[Pushtoday]

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

Oh man, we refer to Imodium at my house as “The Cork”


Sent from my iPhone using Tapatalk

[guns01]

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

today

cardio/abs/back

35 min incline treadmill am fasted
vacuum 3 set 15 sec

hanging knee ups x15/4
db rows over the bench 60x10 70x10 80x10 100x8 110x8 120x8 (much harder than normal)
dante iso lat pull downs 45x15 70x12 100x4 rp 115x11rp x5
dante seated low row 55x10 85x10 100x10 120x10
hs iso row 45x8 90x8 135x8 180x8
rack pull(bottom pin) 135x8 185x8 225x8 275x8 (forgot belt)

done for the day. shit show of a morning for me and def felt like a monday. actually on time and going smooth but i forgot my headphones and my belt. screwed my entire mindset and pace up right out of the gate before i even got there and i wasnt about to mess with my time line. still got a pretty good workout in though and a damn good pace. not the strongest day in the books but def great pump and productive. shut the rack pulls down due to not having a belt for protection. i am way to close to the big one to take a big risk. even though it didnt go as planned still good. yesterday i also dicked the dog hard. i did primer cardio for my free me and to loosen up a bit since i woke up tight. i also took immodium because we were having lunch with people from church and my wife's boss' family. so i didnt want to have to run to the toliet and destroy it during the meal. horrible idea and i was miserable all day yesterday. i had a monster a1 pepercorn cheese burger fries 6 cookies and a pretzel. none of that food passed through my system at all. it hit the immodium road block that i created. i absolutely will not do that ever again. they will just have to except my excusing myself a few times haha.


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

today

cardio/calves/back/abs

35 min am fasted incline treadmill

leg press calf raise 255x20 275x20 295x20 315x20 (pump ouch)
tibia raise 50x20/4
one arm sup pull downs 30x12 40x12 50x12 60x12/3
hs iso row (ng) 45x10 90x10 135x10/3
swiss bar pull downs w/stretch 100x8 120x8 140x8 160x8
machine pullovers 105x10 120x10 135x10/2
stand dante rows 40x10 55x10/3
hypers x15/4
dante 3/4 crunches 3/4 stack x20 full stack x26

done for the day. strung together a great week this week. no issues at all training. joints are feeling really good, pumps are excellent and lasting. felt good and smooth today also and got in a nice multi angle lower lat session. kept a damn good pace with no dizziness at all. only issue which isnt significant is a was a little tight and tender post cardio when i cooled back down. got my free meal coming up tomorrow and maybe a plus up in cals next week. so i am a happy camper and today and this week were a huge success. i may do a little bit of cardio at a slower pace in the am just to prime up for my free meal. i will make that call when i wake up on how i feel and what time i get up. i am able to sleep in a bit on sunday fortunately with nothing on the sched until 1045.


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

[Pushtoday]

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

The pump is the cure. It’s always nice when it lingers.


Sent from my iPhone using Tapatalk

[guns01]

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

today

cardio/bi/tri

35 min am fasted incline treadmill
vacuum 3 set 15sec

cable press downs 5x20 2x5 rp stack x16x11x3 (no clue on the weight)
close grip bench press rp 135x15 155x12 rp205x10x4x2
dante skullies 60x15 80x12 rp100x11x5
db curls 10x10 15x10 20x10 25x10 30x10 35x10
drag curls 50x10 60x10 70x10 80x10/2
db hammers thumb over 25x12 30x10 35x10/2
hs preachers 45x10 55x8 65x8

done for the day. trained with my buddy at his gym today so different equipment and pretty much just straight up different. felt really good going in and nice and strong. i probably could have gotten a little heavier on the close grip but i am just slowly testing the water on some of these new movements and techniques i am trying. moved up on the skullies and i will have to wait till i can get 12 or more to progress up again. insane pump today that i dont know where it came from and it lasted for about 2 hours post workout. so i would say an excellent 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