Follow Along G's Run to the NA's

[guns01]

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

today

back/bi/cardio

activation exercises ss 4rounds ss
one arm machine row ss80x10 ss90x10 ss100x10 ss120x8 140x8 160x8 180x8 200x8
one arm supp pull down ss 40x8ss 50x8ss 60x8/2ss
rope face pulls ss ss100x10 ss110x10 ss120x10/2
chest supp pro grip machine row 120x10 135x10 150x10 165x10
db curls 10x10 15x10 20x10 25x10 (no break)
27 min step mill intervals 2-1

done for the day. looking better every day, so i am big time on the right track. so that's a plus right out of bed. not dragging quite as bad today but not moving wide open by any stretch of the imagination either haha. a hell of a lot better day training though for real. i am actually surprised because i didnt sleep for nothing last night. so i figured i would be a hurting unit today but it ended up being pretty good. i actually felt pretty strong as well but still moving up slowly and squeezing something fierce. not babying it either but damn sure nothing near sloppy. good day in the books.

supp changes
win 100 ed
provi 100 ed
halo 30 ed


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

chest/delts/cardio

activation exercises ss 4rounds ss
machine press ss80x20 ss90x15 ss100x12 ss120x10 140x8 160x8 180x8 200x8
hex press 45x15/3
decline db press 60x10/3
incline pro fly 25x10 30x10/2
dips x8/3
band face pulls x30/3
db lats 25x10/3
machine press 100x10/3
24 min step mill intervals 2-1

done for the day. nothing crazy or fancy today. just grinding some straight sets being careful not to tear anything up to bad squeeze as hard as possible and pretty much get work done. no drive going in today at all, running behind and trained completely solo. so i was able to keep a good pace going and all but wasnt really feeling it at all. got to get the head out of the ass and keep on trucking. pec tie in was really really tight and joints pretty much all of my joints are sore and dry. great pump though considering how extremely low my carbs are and how much work i am actually doing. i can actually say i am pretty freaking peeled at this point with only a tad bit to pull off. so i am going to have to be extra careful and not tear anything up or get hurt. hard smart training is on the agenda and being old i am def feeling it.



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

abs/legs/cardio

dante 3/4 crunches little over half stack x25 full stack x25
adductors 190x10/4
lying leg curls 70x10 80x10 90x10 100x20/4
squats x15 135x10 205x8 225x8 245x8 (these were extra brutal. done with a full 5sec pause rock bottom)
banded speed squats dbl band x10 135x6/3 (tweaked knee just a smidge)
one leg leg press 90x10 180x10 270x10/3
24 min step mill intervals 2-1

done for the day. not the heaviest or craziest day in the books today but a different kind of nasty brutal. i picked up the idea from some of dante dc stuff with the squat. it's a 5 sec hold rock bottom while continuing to maintain tension on the leg. holy crap is it nasty and a special kind of brutal. so brutal in fact that my training partners quit on me. so i shut that down and opted for some explosive speed work double banded to jack them up even more. kind of back fired on me a little bit because i didnt do my activation stuff for my glutes because i didnt think i would be going heavy or explosive today but i did and it tightened up my it band and gave me a nice jolt of knee pain. nothing crazy but i shut that down and didnt have any issues after. actually i did a few reps after changing my foot position with no issues either. all in all a good session.

diet changes noted and new supp changes as well:

t3 increas 75mcg
tren 75 ed
mast 75ed
test c 250 wk (cut in half)


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

back/cardio

activation exercises 4 rounds ss (banded with partner)
one arm cable rows ss ss40x8 ss50x8 ss60x8 ss70x8 80x8
hs iso pull down dante style 45x12 90x10 135x11x5rp
sm chins dante style x15 x12 50x10/3
24 min step mill intervals 2-1

done for the day. doesnt really look like a whole lot on paper but it was nasty. the pump was stupid and the loaded stretching and pauses were something else. i didnt want to push the volume up to much since i have the second session already this week and being in a cal def that isnt smart. i was surprised at how strong i ended up being today though and everything felt pretty damn good. so maybe today i am turning the corner haha and finally back hydrated. my weight did jump up after the trip and i am still trying to get the water back off and back down. tomorrow i am hopeful


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
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

Go get'em

[Pushtoday]

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

And the grind continues. [emoji1320]


Sent from my iPhone using Tapatalk

[guns01]

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

today

chest/delts/tri/cardio

activation exercises ss 4rounds ss
incline db press ss35x20 ss45x15 ss55x12 ss65x10 75x8 85x8 95x8 ds105x8+15p/ds 55x12+15p
hs incline press 115x16 (took one rest pause to get all 16rep)
incline pro fly 25x15 30x15 35x15
incline rear delt swings 40x30/3
seated lat db swings 40x15/3
cable press downs 8sets x10 all the way to bottom of stack
24 min step mill intervals 2-1

done for the day. semi sway strong today. still not cranking at 100% but was able to get some pretty good weight moving around pretty smoothly. i thought it was going to be a crap day going in because i felt tired and unmotivated going in and i was running late. got the juices flowing and was able to eek out some pretty good work. elbows knees back and ankles are nasty sore and tender. i am hoping that i have gotten my rehydrating back good today.


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
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

yesterday

abs/legs/cardio

dante 1.5 crunches half stack x20 full stack x16 (3 rounds of vacs done in the early am)
hs seated leg curls 70x10 90x10 115x8 90x8/4 (no strength at all)
ghr x10/4
bb lunges x10 95x10 145x10/2 145x20
adductor ss 190x15/4ss
abductor ss 100x15 110x15 120x15/2
24 min step mill intervals 2-1

done for the day. hate to say it but still run down and dehydrated like a champ. so obviously strength is sucking balls and i am dragging pretty good. still got an ok pump going and no serious aches and pains to note haha.


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
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

I have no doubt you WILL do it! Many times those bumps in our way teach us something. Hope everything turns out for the better?

[guns01]

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

yesterday

bis/tris/cardio

ind handle pressdowns 60x20 70x20 80x20 100x20/4
db skullies 25x20/4
oa overhead db exten 25x12/4
modified db hammers 25x10/3
bb curls 50x10 60x10 70x10
reverse curls 50x12/3
24 minute step mill intervals 2-1
SIDE NOTE
30 MIN LSS treadmill thursday night
3 rounds of vacs every am before showering

done for the day. so long story short. i had about 20 hours of driving to do on friday due to a huge family situation. so i had an unsched and unneeded day off. diet stayed on point but was short on carbs and fluids were a tad lower than i needed them to be. i am hoping with all the hope in my being that i have completely eliminated the stress from my life on this one. i also only got about maybe 2 hours of sleep thursday night and maybe another 5 hours into sat. that and my bp and heart rate had not dropped in about 4 days. so going into training i was a bit dry and fatigued. still got an excellent pump going but didnt push either the pace nor the weight at all. my endurance was pure garbage. only positive thing i can say about the past few days, is i got a sneak peak of what i look like bone dry and flat and it is nasty. so i am well ahead of sched and should peak out nicely. hopefully i am able to ramp back up today and into this week.


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
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

chest/delts/cardio

activation exercises ss 4rounds ss
machine press ss ss80x10 ss100x10 ss120x10 ss140x10 160x20/3
decline db press 50x10 65x10 75x10 80x10/2
db fly pull overs 25x10/3
ladder push ups x47 x8 x7
dips x10/3
banded face pull ss x20/3ss
reverse pec deck fly ss ss60x20 ss75x20 ss90x20
db lats run the rack up and down 10x10 15x10 20x10 25x10 30x5 ds 25x10 20x10 15x10 10x10
24 min step mill intervals 2-1

done for the day. looking and feeling pretty good today. moved pretty quick got a really good pump and didnt have any issues with the weight side of training. cardio was an issue again though. i gutted through it today but it still sucked balls. i made it to 15 min point this time though before the tightness started up on me. got my flonaise in this morning, so hopefully i can get it knocked out. if it's not that then i am thinking maybe the tren going up a smidge is starting to hit. those are the only two thoughts on it i have right now though. all in all a damn good push it to the limit day.


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
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


Keep killing it brother!


Sent from my iPhone using Tapatalk

[guns01]

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

today

abs/legs/cardio

vacuums x3
dante 3/4 weighted crunches x20 almost full stack for 25
reverse hypers x10/4
lying leg curls 60x15 80x12 100x10 110x8 120x8 130x8 ds140x8ds 120x8ds 100x8ds 80x15
adductors 190x10/3
leg extensions 100x10 115x10 130x10 145x25
ssb hatfield squats x15 155x15 205x12 245x8 295x8 335x8 395x8
leg press 500x30 600x20 690x10
18 min step mill intervals 2-1

done for the day. not happy with the session at all today. everything felt heavy breathing sucked balls and chest was super tight. so i had to cut cardio short and wasnt able to get in the kind of work i would have liked to. the lift part i had no issues with my cardio and as soon as i got off the leg press i jumped straight on the stairs. so i was still breathing kind of hard and my heart rate was elevated. i wasnt able to get it back under control because i got over anxious and rolled right into my top end sprints. no heart attack symptoms or anything like that. my lungs just were not playing with me today at all. i am guessing a combo of allergies and being low for so long finally got me. at least i am filling tanks back up today haha.

high day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
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 mushrooms
1 english muffin

[guns01]

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

Great job guns! The sleeping has been crazy the past few days here too. Counting sheepis not working, maybe bacon?

idk i am about willing to try anything. my stress levels atm are stupid high and i dont have the patience for nothing right now

[BABY1]

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

Great job guns! The sleeping has been crazy the past few days here too. Counting sheepis not working, maybe bacon?