Follow Along G's Run to the NA's

[guns01]

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

today

cardio/abs/back/calves

45 min am fasted incline treadmill

hanging leg raise x15/4
chins x10/4
horizontal shrugs 45x10 70x10 90x10 115x10
t bar rows 45x10 90x10 135x10/2 (pretty heavy)
pro grip low rows 35x10 45x10 50x10 60x10
rope face pulls 80x10 90x10 100x10/2
shrugs 135x10 185x10 225x10/2
dante rear delt rows 95x8 115x8/3
seated calf raise(3sec stretch) 50x8ss 75x8ss 100x8ss 125x8ss
tibia raise ss ss40x15/4

done for the day. another excellent day in the books. great pump felt good and strong and everything moved nice and smooth. i actually was able to push the tempo quite a bit as well. a little bit of woozy but not to bad at all. so far this weeks training has been spot on excellent. legs are a little tender but that should be cleared out by tomorrow. i am super happy with this progress so far. so today was a success.


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
6oz turkey
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
1 cup broc
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/legs

45 min am fasted incline treadmill

lying leg curls deadstop 45x10 70x10 90x10 90x10+1c 90x10+2c 90x10+3c 135x10+2c
leg extensions 45x10 90x10 135x10/2
belt squat 90x10 180x10 270x10 360x10 450x10 540x10 630x10 ds720x8ds 630x8ds 540x8ds 450x8ds 360x8ds 270x8ds 180x8ds 90x20
leg press deadstop 90x8 180x8 270x8 360x8 (not adding in the 300lb carriage this is the plate weight not total weight)
farmers walks 90x50 yards/2

done for the day. nasty nasty heavy ball busting session today. little knee pain but nothing to bad or causing issues with training. i think it was more foot placement being off a little bit. i did have to deviate a little from what i had in mind since i killed my partner on the belt squats. i had intended on doing a press sled back to press tri set but he was already laying on the floor about to die and i had gotten a little dizzy. so i opted to toss in some farmers walks for a little extra work. really good day in the books and i am back at the getting wozzy near the end of my workouts. so all the carbs are cleared out bout mid way through.



low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
6oz turkey
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
1 cup broc
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/chest/delts

45 min am fasted incline treadmill

standing calf raise 235x20 255x20 275x20 295x20
machine press 80x20 90x15 100x12 120x10 140x8 160x8 180x8 200x8
dante rp style incline machine press 135x15 150x12 180x4 rp 225x13rp x3 (have to go much heavier next time)
dips x8/4
cable cross ss 30x10ss 40x10ss 50x10/2ss
rear delt overhead cable cross ss ss30x15/4
cable lats 20x15 25x12 30x12 35x10

done for the day. killer session today with absolutely zero issues. surprisingly everything went and felt great. i did misjudge my weights a little bit but it was my first go round with the rest pause thing. so i will get it figured out. had to adapt a couple movements also due to slow people. so instead of db or machine flys i had to opt for my least favorite cable cross overs. still an excellent pump and nice and strong. even better my mind isnt trying to talk me out of my cardio and i dont feel like dead animal ass when i finish. that comes much much later in the day. i am also starving but that's par for the course 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
6oz turkey
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
1 cup broc
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

That’s a killer cheat!
Good for you brother, you’ve certainly earned it.


Sent from my iPhone using Tapatalk

[guns01]

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

today

cardio/back/abs

45 min am fasted incline treadmill
vacuums 3 sets 15 sec (i do this everyday and havent been noting it here)

hs iso row ng 45x10 90x8 135x8 180x8/2
dante iso pull downs 45x15 70x12 rp 90x12rp x5
dante chins x15 x12 60x8+5p 20sec painful stretch under load
deads 185x6 225x6 275x6 315x6
cable pull overs 4 sets of 10 (no clue on the weight)
dante 1.5 crunches 3/4 stack x20 full stack x15 (failed)

done for the day. felt freaking excellent today. nice strong and hell of a good pump and actually moving with pretty good intensity and pace. so i am feeling like my body is bouncing back fully now. joints feel good also which is a huge plus. still didnt push up to awful heavy but moved some pretty good weight with perfect form and i will continue to move it up as the weeks go on. cheat was a good one yesterday but the stromboli didint happen. all three of the itilian spots that i love were closed for easter. so i had a pizza buffet with some bbq brisket pizza and pep cheese and jalepenos pizza along with a slice of coconut layer cake. that topped the tanks off nicely. now back to starving again.


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
6oz turkey
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
1 cup broc
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

HAPPY EASTER TO YOU AND YOURS.



Sent from my iPhone using Tapatalk

thank you sir and you can bet that i have and will continue to stock pile those bunnies, jelly beans and cadberry eggs for this summer. easter is my favorite holiday for treats other than christmas. i love some marshmellow peeps as well.

[Pushtoday]

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

HAPPY EASTER TO YOU AND YOURS.



Sent from my iPhone using Tapatalk

[guns01]

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

today

cardio/back/calves

45 min am fasted incline treadmill

close ng pull downs 70x10 85x10 100x10 120x8/2 (focused on stretch and a big contraction)
t bar rows 45x8 90x8/2 135x8 (not pushing it)
ind handle sup low rows (constant tension) 30x10 40x10 50x10/2
hypers x10/4
seated calf raise ss 90x8/4ss (sec stretch)
tibia raise ss ss40x15/4

done for the day. pretty good session in today. i had to wait a few times so that drove the motivation down a little bit but i got in and got it done. lots of focus on big contractions and loaded stretching. still didnt push way to heavy but slowly raising the weights up a little bit at a time. only thing that is really hurting on me today is my calves are wrecked. not crippled wrecked but they are def pretty freaking tender when i walk. great pump and all in all a really good session today.


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
6oz turkey
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
1 cup broc
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

If you see Stromboli and coconut cake in your future...


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i can see it so closely that i can taste it haha. and i have a day off too. i am not going to know what to do with myself tomorrow

[Pushtoday]

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

If you see Stromboli and coconut cake in your future...


Sent from my iPhone using Tapatalk

[guns01]

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

today

cardio/tri/bi/abs

45 min am fasted incline treadmill

cable press downs 4 up sets of 10 no rest 4 sets of 10 (no clue on the weight)
cable overhead rope extension 4 sets of 10
dante skull crushers 50x15 70x15 80x15
db curls 10x10 15x10 20x10(up sets) 25x10/3
db hammers thumb over 25x10/3
machine preachers 50x8/3
dante full crunches 3/4 stack x20 full stack x20

done for the day. feeling really good today and had to pull back on my own leash. dont want to tear up a tendon or blow a muscle out. got an excellent pump going quick and felt really good and strong. kept the volume down just a hair also but still got in some pretty good sets. the new version of the skullies was an outstanding addition that is going to become a mainstay in my arm training. actually felt good on the elbows also which is always a plus. going into the weekend everything is well balanced out with weight and water. so the upcoming week should be outstanding especially after a nice plus up of cals on sunday. i see a strombolli and maybe a small slice of coconut cake in my future.


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
6oz turkey
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
1 cup broc
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 that concept. Tighten up the areas that need help. Nows the time to sharpen it up!


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even though i am well versed and know what and how to do these things. it is so much easier with someone looking over my shoulder making the calls and giving me feedback on my thoughts. making it much easier and less stressful for sure.

[Pushtoday]

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

I love that concept. Tighten up the areas that need help. Nows the time to sharpen it up!


Sent from my iPhone using Tapatalk

[guns01]

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

today

cardio/calves/back/rear delt

45 min fasted incline treadmill

standing calf raise 150x10 165x10 180x10 195x10 210x10
chins x10/4
chest supp pro grip row 120x10 135x10 150x10 165x10
cable face pulls 80x10 100x10 120x10/2
db shrugs 65x10 75x10/3
dante rear delt rows 95x8/4

done for the day. not a bad day at all today. feeling better and stronger every single session. calves were a tad bit tight and tender so hopefully i was able to get them flushed and stretched out really good. back pump was excellent and as of right now i am having no lower back issues at all. going to see some ab/calf alternation going on in my upcoming weeks. one day ab and one day calf and may also double up from time to time. honing the stone so to speak. same with back going back to a 3 day split with a hard and heavy day, a mid back focus and a lower lat/low back focus day. should be fun and interesting.


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
6oz turkey
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
1 cup broc
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

45 min am fasted incline treadmill

rope crunches 60x15 70x15 85x15/2
adductors 190x10/4
seated leg curls w/iso (15s)25x10/2 (15s)50x10/2 (15s)75x10/2
heels elevated goblet squats w/iso (15s)55x10 (15s)65x10/3
db stiff leg deads 65x8/4

done for the day. we hit our maint point, so good news in that department and i am stoked. i get to drop one cardio session, get a day off a week, get one cheat meal and one refeed meal per week. so i will be following the low low template 5 days a week and then have two plus ups. so my body and soul is going to be very very happy. 11 weeks to go this weekend for the big dance. so we got plenty of time to fill out and tighten up even more.
for today again i am still in a pretty weak state so i opted for some iso holds and good hard contractions to be safe. i did the iso prior to the execution of the full range reps and it was killer. even after the first set the blood poured in quick and painful. no issues at all today and feeling pretty damn good.

supps dropped for the time being
winn
prov
halo
dandelion root
b complex
vit c

those were all pulled today. injectables and t3 is staying in for the time being.


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
6oz turkey
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
1 cup broc
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