Follow Along G's Run to the NA's

[guns01]

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

today

abs/back/bi/cardio

dante crunches x15 x30
hs iso row 45x8 90x8 135x8 180x8 ds225x8ds 180x8ds 135x8ds 90x8 constant tension set 90x20
one arm supp pull downs 50x10 60x10 70x10 80x10
pro cable rows 50x10 60x10 70x10 80x10
deads 135x3 185x3 225x3 275x3 315x6
machine reverse curls 40x10 50x10 60x10 70x10
24 min step mill intervals 2-1

done for the day. pretty silly nasty day in today. felt pretty good and strong. did dick the dog a bit and forgot to take my winny before training but made it up post workout. great pumps today even though the tanks are pretty freaking dry. didnt sleep worth dick last night but i am going for a good night about every other night most nights. seems like one night (even though i wake up about every hour on the hour normally) i wake up about 130-200is and then cant seem to get back to sleep until about 330-4 and then it's close to time to get up again. kind of irritating at times haha but i am already used to the every hour thing. i figured that i would have a terrible session but it ended up pretty freaking good. i hit some posing this am also and everything has tightened down a ton this week. obliques are almost fully in even when relaxed. so we are on track and on point

winny at 50 was added in on sunday(dont know if it was noted)


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/tri/cardio

activation exercises ss 4rounds ss
incline db press ss25x20 ss40x15 ss55x12 ss65x10 75x8 85x8 95x8 105x8
incline bb press 135x8 185x8 205x8 225x8 255x8 rb 315x8 ds315x8ds 275x8ds 225x8ds 185x8ds 135x15
incline pro flys 30x10 35x10 40x10 45x10
reverse pec deck fly 60x20 75x20 90x20/4
machine lats forced neg 50x8 60x8 70x8 80x8
assist machine press downs 100x10 120x10 140x10 150x10
21 min step mill intervals 2-1

done for the day. not to shabby of a day today started off shitty running behind. great pump and finished it up nice and strong though. all in all a great session with nothing really noteworthy of mentioning


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

abs/legs/cardio

cable crunches w/vac 60x15 70x15 85x15/2
lying leg curls 50x20 60x20 70x20 80x20/4
adductor 190x20/4
ghr x8/4
bb backward lunges 70x20/2 (supposed to be sets of 10 but i got motivated)
24 min step mill intervals 2-1

done for the day. my left ham is a little tight and tender from the trip yesterday and sitting on a very narrow bleacher seat. i guess that's what it is haha so i went with a high rep session today just to flush it out really good. not the strongest day on the planet but still a pretty good day. i was supposed to do sets of 10 with the backward lunges 10 per leg then switch. not winded at all so i just did both legs twice each set. so my cardio and conditioning are stellar for sure

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

and today you can have a green Krispy Krispy creme donut

i wish haha, no love for me for a long time and def no doughnuts or tasty treats in my future

[BABY1]

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

and today you can have a green Krispy Krispy creme donut

[guns01]

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

yesterday

abs/tris/bis/cardio

incline situps x15/4
dual rope press downs 60x12 70x12 80x12 100x12 110x12 120x12/2
v bar press downs 140x15 150x15/3
one arm ovehead db extensions 25x12/4
bb curls 40x12 50x12 60x12 70x12/3
db hammers thumb over 25x12 30x12 35x12 40x12
machine preachers 50x10 60x12/2
24 min step mill intervals 2-1

done for the day. in the gym about 4 hours earlier than normal and balls to the wall. i think the most my rest between sets was about 10-20 secs at most. so of course both the pump and pain were excessive. not very strong at all either but that is to be expected. 4 hours of driving followed the workout and running around with my hair on fire. then lots and lots of sitting and waiting. still able to knock out all of my meals and get in quite a bit of water. so all in all a successful day in the books.


low day(diet changes made)


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

Any chance of maybe having a couple Deload days? Or is a matter of just pushing through without a reset?


Sent from my iPhone using Tapatalk

the secondary days are supposed to be more easy days but they dont always end up being that way haha. at this point it is just a grind and push. may take a day off somewhere but i am trying damn hard not to. but an actual deload day or days will def be a no go right now

[Pushtoday]

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

Any chance of maybe having a couple Deload days? Or is a matter of just pushing through without a reset?


Sent from my iPhone using Tapatalk

[guns01]

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

today

abs/back/cardio

standing cable crunch w/vac 70x15 85x15/3
activation exercises ss 4rounds ss
mod db activation rows ss ss25x10 ss30x10 ss35x10/2
chins x8/6
deads 135x5 185x5 225x5 275x5 315x5/5
dante cable rows 25x10 40x10 55x10 70x10
one arm sup pull downs 50x10/4
24 min step mill intervals 2-1

done for the day. absolutely spent today. even though this session was completely solo it took way longer than it should have. my sets didnt but having to wait for damn near everything i needed to do did. i am pretty sure i did more waiting than actual training. deads felt nasty and heavy until i finally got to the top end sets and then it was smooth as butter. no issues but 275 felt like 800 but 315 felt like nothing. crazy but squats roll that way for me from time to time as well. all in all a good day in the books though. i will have to train butt crack early tomorrow, i mean before 6am early. son has his first fight and his weigh ins are at 11. so i have to train get everything together to roll out by 8ish. going to be painful but worth it in the end 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 jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
7.5oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tsp sugar free jelly
1 thomas blue berry english muffins

[guns01]

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

today

chest/delts/cardio

activation exercises ss 4rounds ss
hs flat press ss ss25x10 ss45x10/3 70x8 90x8/3 (these felt heavy as all hell for some reason)
db hex press 35x10 40x10 45x10/3
decline db press 25x10 40x10 55x10 70x8/3
flat pro fly 25x8 30x8 35x8 40x8
incline rear delt fly ss 15x20ss 20x20/3ss
band face pull aparts ss ss x10/4
db lats 20x10 25x10 30x10 35x10
band iso hold 30sec x2
24 min step mill intervals 2-1

done for the day. bit ran down today and feeling it. everything felt heavy as hell. i actually trained with my buddy in his gym so the machines are all different and so are the dbs. so that is one of the reasons i would assume and i am grinding hard so that's the other haha. did some posing also and i am actually looking a hell of a lot tighter than last week. so that's always a plus and hopefully i wont have to crank it up even more. all in all a good workout and really good pump over all even though i was dragging.


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 jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
7.5oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tsp sugar free jelly
1 thomas blue berry english muffins

[guns01]

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

today

abs/legs/cardio

standing cable crunch w/vac 70x15 85x15/3
glute bridge w/iso x10(10s)/4
seated leg curls w/iso 75x15 90x15 105x15 120x15 135x15(20sec iso)/4
adductors 190x10/3
hatfield squats x10 165x10 205x10 245x8 295x8 335x8 challenge set 425x8ds 335x10ds 245x15
leg press 200x8 300x8 400x8 490x8 580x8 670x8 780x8
leg extensions 100x20 115x20/2
21 min step mill intervals 2-1

done for the day. not the craziest or nastiest session today but it was still a challenge haha. moved some pretty good weight around and everything held up and felt pretty good. got a pretty good pump going also. hips didnt feel to good on the step mill but after hammering them on the adductors and squats they held up pretty good i think. after this good session i am 100% toast.


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 jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
7.5oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tsp sugar free jelly
1 thomas blue berry english muffins

[guns01]

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

today

abs/back/bi/cardio

incline situps x15/4
activation exercises ss 4rounds ss
mod db rows ss ss30x10 ss35x10 ss40x10/2
one arm machine rows 100x8 120x8 140x8 160x8 180x8 200x8 220x8 260x8/3
stretch pull downs 100x8 120x8 140x8 160x8
ind handle cable rows 40x12 50x12 60x12 70x12 80x12
chest supp tbar row 45x8 90x8 135x8 ds180x8ds 135x10ds 90x15ds 45x20
db hammers 25x10 30x10 35x10 40x10
24 min step mill intervals 2-1

done for the day. pretty good and heavy back day in. i am sprinkling in a little arm work here and there and will have an actual arm day on the 7 day split. so i dropped the high freq chest/shoulders out and will be hitting everything 2x per week for the remainder of this block. i will take a rest day if needed but right now i am wide open. my damn legs and ass are sore as shit from sunday and i have legs tomorrow. so that is going to be very interesting to say the least and heavy squats are programmed in. i also added an extra sprint recovery into today's cardio. i may do that off and on just to spike a little bit. i am going to keep it away from leg days though. good day in




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 jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
7.5oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tsp sugar free jelly
1 thomas blue berry english muffins

[guns01]

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

Ladies and gentlemen: the tren has been upped!


Sent from my iPhone using Tapatalk

what's funny is that this dosing is a smidge of what i have normally ran in the past. some other compounds in the future will be much higher for longer but the tren is just a drop compared to my normal bucket load haha. i am curious to see what kind of difference it makes with the end product

[Pushtoday]

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

Ladies and gentlemen: the tren has been upped!


Sent from my iPhone using Tapatalk

[guns01]

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

today

abs/chest/delts/tri/cardio

standing cable crunch w/vac 70x15 85x15/3
activation exercises ss 4rounds ss
banded hs bench press ss ss x10 ss25x10 ss45x10 ss70x8 90x8 115x8 ds135x8ds 115x6ds 90x5ds 70x4ds 45x8ds 25x10
bench press 1.5s 135x8 155x8 175x8 195x8 225x3(cut this one because my pec tightened up on the concentric of the 3d rep)
flat pro db fly 25x10 35x10 40x10 45x10
bent over db lats 20x20 25x20/3
db lat swings 50x15/3 ds50x15ds 40x15ds 35x15ds fr 30x8ds 25x8ds 20x8
machine shoulder press 120x8 140x8 160x8
cable press downs 4 sets of 20 with last set being full stack
21 min step mill intervals 2-1

done for the day. felt great and nice and strong going in until i hit the 225 on the flat press. on that 3rd rep up got a little sharp pain and tightening on the outer pec. so i racked her up and shut the pressing down. could have been a cramp because it didnt give me any issues on the flys and maybe it wasnt but i wasnt pushing through to find out. so back to hitting it with the fascia blaster again to help heal and speed it up. other than that an excellent day in the books with a great pump.

cycle change
tren increased to 100


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 jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
7.5oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tsp sugar free jelly
1 thomas blue berry english muffins