Follow Along G's Run to the NA's

[Pushtoday]

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




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[guns01]

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

Wait did you say icing and cake???
Just kidding brother, glad you got a solid session in without feeling like shit the whole time.


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but did you see those carbs man? did you see em? that's like an oasis in the middle of no water with as hard as i have been going. i am betting it will be nasty back to the grind the rest of the week though haha

[Pushtoday]

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

Wait did you say icing and cake???
Just kidding brother, glad you got a solid session in without feeling like shit the whole time.


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[guns01]

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

today

abs/legs/cardio

dante 1.5 crunches 3/4 stack x25 stack x17 (one more rep and my abs would have locked down)
leg extensions ts 70x20ts 85x20ts 100x20ts 115x20ts
abductors ts 80x20ts 90x20ts 100x20ts 110x20ts
adductors ts ts190x20/4
seated leg curls 75x20 90x20 105x20 120x20 135x20
leg press high and wide ss 90x10ss 180x10ss 280x10ss 380x10ss
walking lunges ss ss x10/4
27 min step mill intervals 2-1

done for the day. feeling a whole hell of a lot better today for some reason. maybe i got enough rest because i got everything done so early yesterday or something. felt pretty solid overall no joint issues or dragging ass. still kept it smart though and didnt push the envelope to awful hard. just driving in as much blood in as possible and get out. got a high carb today on top of that to boot. so that is just the icing up on the cake. tomorrows session should be epic even though it's chest and that one has to be extra careful.


meal 1
3 whole eggs
1 cup egg whites
2 thomas english muffins
light sugar free jelly
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
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
8oz red potatoes
1 cup broc
meal 6
8oz turkey
2 thomas english muffins
light sugar free jelly
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

bis/tris/cardio

vbar press downs 8 sets of 10 (no clue the weight because the stack wasnt marked)
incline db skullies 25x20/4
assit machine press downs 100x10/4
spec form db hammers 15x12 20x12 25x12/3
incline db curls 25x10/3
machine preachers 50x8 60x8 70x8
27 min step mill intervals 2-1

done for the day. ventured out to a different gym today so my youngest could go along. so we had arm and cardio day together. he got to experience the pain and discomfort of me being tired hungry and short tempered on top of pushing hard. it was funny because he said i am matching all your sets and i can do whatever you do. that was until after the second movement and 10 mins into cardio. he asked me how much longer do we have on here? anyway notes for today: excellent pump going and i have no clue why or how. cramping up like a champ too and legs are absolutely destroyed. that's the most noteworthy things i have for the day. now i get to chill and relax for the remainder hopefully and stay off of my feet.




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

You never know, sometimes you think it’s gonna be good and it ends up being crap. And vice versa.


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i think those days that surprise you are the best. the ones you go in feeling good about and end up leaving all pissed off are the bad ones haha

[Pushtoday]

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

You never know, sometimes you think it’s gonna be good and it ends up being crap. And vice versa.


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[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]


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[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