Follow Along G's Run to the NA's

[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”


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[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.


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[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

[guns01]

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

I’m digging the prone shrugs, I keep forgetting to do face down shrugs on an incline bench.


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really good for getting a nice contraction and stretch on the low trap and rhomboids for sure

[Pushtoday]

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

I’m digging the prone shrugs, I keep forgetting to do face down shrugs on an incline bench.


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[guns01]

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

today

cardio/calves/back/rear delt

35 min incline treadmill am fasted
vacuum 3 sets 15 sec

seated calf raise ss 50x8ss 100x8ss 125x8ss 150x8ss
tibia raise ss ss50x20/4
t bar row (progrip) 45x10/2 90x8/2 135x8 145x8
prone shrugs 45x12 70x12 90x12 115x12
rack chins x15 x12 x10 x8(30sec loaded stretch)
rope face pulls 80x12 90x12 100x12 120x12
db shrugs 55x10 65x10 75x10 85x10
rear db lats 20x10 25x10 30x10/2

done for the day. feeling pretty good today. nice and strong really good pump going. pace and tempo wasnt to bad at all for the most part. got hung up by a couple old timers and had to wait on one machine but other than that moving good. no dizzy issues today either which is a nice plus. really nailed the mid back and traps nicely. all in all a really good 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

today

cardio/abs/legs

35 min incline treadmill am fasted
vacuums 3x 15 secs

standing cable crunch 1.5 55x15 70x15 85x20
glute bridge w/iso x10(10s)/4
adductor 80x15 100x15 120x15
leg press #1 90x10 180x10 270x10 360x10 450x10 540x10 630x10
prowler drag 270x40yards/2 360x40yards 450x40yards
leg press #2 720x6 810x6 900x6 990x6
spider bar squats w/chains x10 155x8 245x8 245+1c x8 245+2c x8 245+3c x8 (end weight was 360lbs of chain total bar weight)

done for the day. absolutely destroyed some legs today. knees were a tad bit achy after cardio this am but not to bad. i was kind of worried going in that they were going to give me some issues but none at all. i did have a little issue with hip/lower back but nothing crazy bad just a little bit tight. glutes were trying to cramp up a little bit but they held good for the duration. did get pretty freaking heavy and it felt great. pump haha was absolutely stupid and i am pretty sure that every drop of carbs from yesterday are completely gone. damn good 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

No bacon?

bacon will come on my burger this weekend trust me. only plus up i got today was with carbs and it was only 200. but yes bacon is coming. as a matter of fact i had it with my cheat last weekend. bacon sausage and ham

[BABY1]

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

No bacon?

[guns01]

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

Refeed, refeed, refeed!
Good deal, and reducing cardio....[emoji6]


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hell yeah man. feeling good and happy. not as high of a refeed as i would have liked but i get to keep the free meal in on the weekend. so i am not complaining. may be taking the cals up a smidge next week also. so that is always good. cool thing is i am actually looking tighter every week, without all the orals fat burners and additional cardio. so the track is good to go

[Pushtoday]

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

Refeed, refeed, refeed!
Good deal, and reducing cardio....[emoji6]


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[guns01]

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

today

cardio/calves/chest/delts

45 min incline treadmill am fasted
vacuums 3sets 15sec

machine toe press 150x20 170x20 190x20 210x20(ouch)
flat db press 25x20 40x15 55x12 70x10 80x8 90x8 (came close to failure prob could have pushed up to hundo but still playing safe)
machine incline press (rp) 150x15 195x12 225x4 rp250x13 x3 (got to move weight up again next week)
dips ss x8/4ss
machine flys ss ss90x10 ss105x10 ss120x10 ss135x10
reverse pec deck fly 75x20/2 90x20 105x12
db lats 25x10/4

done for the day. went in a little dry and dehydrated today but not to bad. no issues at all today and guts are actually pretty damn good for a change. felt nice and strong but shut the db press down 1 set shy just to be safe. it's not my focus movement for this block so i didnt want to push it early on. i will up it next week. fantastic pump again today and i am doing a small refeed today. cardio gets cut back tomorrow as well. so we are going to have one hell of a good week. back to back great days

Refeed



meal 1
3 whole eggs
1 cup egg whites
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