Re: Follow Along G's Run to the NA's
How’s your mood been? You ready to kill someone/something?
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Re: Follow Along G's Run to the NA's
today
cardio/abs/chest/delts
45 min am fasted incline treadmill
rope crunches 60x20 70x20/3
machine press 80x20 90x15 100x12 110x10 120x8 130x8 140x8 150x8 160x8
hs incline press 25x10 50x10 75x10 100x10
db hex press 40x10 45x10 55x10/2
incline pro db fly 25x10 30x10 35x10/2
reverse peck deck fly 60x15 75x15 90x15/3
machine flys 15x10 30x10 40x10 50x10/3
spider crawls x3/3
done for the day. still wondering around the gym slow and gingerly like a zombie. moving slow enough where i am not sweating bullets but still sweating nontheless. sweat like a champ doing cardio though haha. pushed it a little hard today but not to awful crazy, just playing it safe both from the pass out point and not tearing a tendon or muscle up. did feel a whole hell of a lot better today since only doing one cardio session first thing this am. so hopefully i am turning the corner and surprisingly i have tightened down even more. so we are in the hunt i think. new supps added today
supp additions
1 1g vit c every meal
1 b complex 50 every meal
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 mushroomsLeave a comment:
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Re: Follow Along G's Run to the NA's
today
cardio/abs/legs/cardio
45min am fasted incline treadmill
dante 1.5 crunches x20 x20 x20
seated leg curls ds 75x10 90x10 105x10 120x10 135x10 150x10
leg extension 6 sets of 10
abductors 80x10 90x10 100x10 110x10 120x10
adductors 190x10/6
machine leg press 315x15/6
45 min step mill
done for the day. well i will say this. after pushing down 500g of carbs yesterday and feeling nasty stuffed. i gained almost 6lbs before bed and woke up up 2 and a half from the day before. i absolutely looked insanely nasty this am. felt like death but i slept awesome and was full and peeled down to the evermore bone. even not being fully dry it was nasty.
so going into today which is normally my favorite day, i dreaded it and it sucked ass. still with all that fuel from yesterday it was all gone and the tanks were not even close to having gas in them. got it done though. i did throw a little monkey wrench in there again just for a shocker by doing am fasted cardio and steady state post workout. i will finish out this week with just fasted steady state for a little extra ompf and rest at the same time. it's amazing that i am in fantastic cardiovascular shape but both my mind and body wants to shut down as soon as i get going on steady state. i have to dig super deep to find my happy place and it is damn hard. moving in the right direction. will be making some supp additions tomorrow as well as starting the drying out process.
water increased by 20% 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
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 mushroomsLeave a comment:
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Re: Follow Along G's Run to the NA's
Just when it’s looking really bleak...BOOM! Refeed!!
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Re: Follow Along G's Run to the NA's
today
bis/tris/cardio
rope press downs 60x12 70x12 80x12 90x12 100x12 110x12 120x12
bench dips x15/4
overhead cable extensions 80x10 100x10 120x10 140x10
seated db curls 10x10 15x10 20x10 25x10 30x10 35x10
db hammers 25x10 35x10/2
preachers 45x8/3
24 min step mill intervals 2-1
40 min incline tread mill
done for the day. great day or at least it will be by the end of the day. i get a full load and refeed today. so i went into training this am with 100g of carbs in the tanks. still a little dragging and dizzy but much much better. 200g in as a do these notes and still fighting a little cramping but i feel a whole hell of a lot better. i added in a little additional treadmill work again today. i may get silly in the am and do some am fasted tread mill work and then finish off the day with intervals again. i will play that one by ear and how i feel. great pump and feeling pretty good other than being a little weak and off still.
refeed day
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
2 thomas english muffins
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
meal 3
2 scoops whey iso
1/3 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
2 thomas english muffins
meal 5
8oz chicken
1 cup jasmine rice
1 cup broc
meal 6
8oz turkey
1 cup jasmine rice
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushroomsLeave a comment:
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Re: Follow Along G's Run to the NA's
Sent from my iPhone using TapatalkLeave a comment:
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Re: Follow Along G's Run to the NA's
today
abs/back/cardio
rope crunches 60x15 70x15 85x15/2
traction machine pull downs 80x10 90x10 100x10 110x10 120x10 130x10 140x10
chest supp machine rows 105x8 120x8 135x8 150x8
mod db rows 25x10 35x10 45x10/2
stretchers 70x8 85x8 100x8 120x8
30 min step mill intervals 2-1
20 min incline treadmill
done for the day. another dragging grinding slow pace day. just trying to get the blood in and not pass out haha. pumps arent as good as they have been so i am def in the super way depleted point. no issues with cramping at all while training but as soon as i was done with my intervals(which almost killed me), i had some brutal forearm cramps going on. not quite locking up but on the brink. i did take a little pause in between intervals and steady state to collect myself and make sure i wasnt going to go down. got it all done and got home and again fighting not cramping in my entire body. i can say at this point i am pushing to the brink and suffering pretty good. one foot in front of the other, no corners cut and get this finished out strong.
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 mushroomsLeave a comment:
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Re: Follow Along G's Run to the NA's
today
abs/chest/delts/cardio
dante 1.5crunches 1/2 stack x20 3/4 stack x20 full stack x25
machine press 80x10 90x10 100x10 110x10 120x10 130x10 140x10 150x10
hs incline 25x8 50x8 75x8 100x8
db hex press 40x10 45x10 50x10 55x10
machine flys 75x10 90x10 105x10/2
band pull aparts x20/4
db lats 20x10/4
21 min step mill intervals 2-1
30 min incline tread mill
done for the day. nasty brutal dragging ass day today. moving super slow and dizzily, so i had to be very very easy. strength was down big time today but i wasnt about to push it hard anyway. drive blood in get a pump be safe and get out. that was the plan of attack on this one. i contemplated busting out my cardio first today and then figured if i did that then i would empty the tiny bit of glucose out and wouldnt get any pump whatsoever. so i went traditional with a twist. i dropped the intervals down 9 mins short and added in a half hour of steady state. maybe tweak and shock my body a little more. got it done and got out. another day closer and getting nastier and tighter every 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
1 cup broc
meal 6
8oz turkey
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushroomsLeave a comment:
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Re: Follow Along G's Run to the NA's
today
abs/legs/cardio
standing cable crunch w/vac 70x15 85x15/3
standing one leg leg curls 25x10 35x10 45x10 50x10 60x10/2
adductors 100x10/4
prowler push 45x30 90x30 135x30 180x30 225x30/2
prowler drags 225x30 180x30 135x30/2 90x30 45x30
one leg leg press 45x10 90x10 135x10 180x10
30 min step mill intervals 2-1
done for the day. def not the strongest day going on today but got one hell of a good pump. i have went out to my buddies gym all week so i get a little different environment as well as someone to push and get pushed. even though i am beat down and dragging i still was able to make him throw up twice and lay on the floor. i did lay out until i finished the cardio up. then i hit the floor myself. actually didnt feel to shabby today, i wouldnt say great or good by any means but not bad. so all in all a pretty good day in the books. i may venture out again tomorrow to punish him up a little more.
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 mushroomsLeave a comment:
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Re: Follow Along G's Run to the NA's
today
back/cardio
activation exercises ss 4rounds ss
standing hs iso row (constant tension) ss45x10/2 ss70x10 ss90x10 135x10 ds180x8ds 135x10ds 90x15ds 45x20
pull downs 100x10 120x10 140x10 160x10
mag sup grip low rows 85x12 100x12 120x12 140x12 160x12
cable pull overs x10/4 (no clue on the weight)
15 mins posing
30min step mill intervals 2-1
done for the day. the theme of the week is: it's a pain in the ass to get up and going and everything hurts. then i get going and it doesnt feel so bad and it goes pretty smooth from that point on haha. oh the beauty of being older depleted and ran into the ground. actually felt pretty strong today but still was moving a little slower than i would have liked to. went and trained with my buddy at his gym and i am sure he enjoyed me not killing him as usual because the tempo is way down. all in all a pretty good day in the books. all the carbs are out of me and i am pretty sure they were yesterday as well. after cardio, i am dizzy and it takes a bit for me to collect myself before getting going again. pretty similar to the feeling i have had in the past when i tried to go keto. only difference is i am getting good pumps still and it goes away after a while. all good though.
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 mushroomsLeave a comment:
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Re: Follow Along G's Run to the NA's
today
abs/chest/delts/tri/cardio
rope crunches 70x15 80x15/3
activation exercises ss 4 rounds ss
incline db press ss25x20 ss40x15 ss55x12 ss65x10 75x8 85x8 ds105x8ds 70x10ds 55x10
incline bb press 135x8 185x8 205x8 225x6/5 (not pushing this at all)
machine flys 90x15 105x15 120x15
reverse pec deck fly 45x30 60x30 75x30 90x30
seated db lats 20x10 25x10 30x10/2
mod tri press 60x10/3
30 min step mill intervals 2-1
done for the day. slow day getting going. not slow as in drive and training wise more so getting the joints and everything nice and warm. they were achy and nasty for the first part of the session but loosened up after a bit. i was kind of wondering if i was going to be able to push with how my elbows and shoulders were feeling. didnt push the weight to hard at all today but still got up there safely. all in all a pretty good session. i added in another interval today just to push it a little harder. dont really need to but i would also like to be ready to rock early and be able to chill at the end. that last little bit is always the most painful.
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 mushroomsLeave a comment:
Leave a comment: