Follow Along G's Run to the NA's

[guns01]

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

How you feeling about where your at overall? Are you ahead, right on track, or got some ground to make up.

(Of course I know we’re never happy with how we look)


Sent from my iPhone using Tapatalk

yeah man, we are never 100% happy at all haha. i would say i am a tad bit ahead of sched right now. so no real need to push the envelope to hard at all. i still have goodies that will be added in to tighten down and up even more as we progress along. i am way way lower on my cycle than i have ever been at any point. so we shall see. i can say right now i am comfortable and not miserable and everything is coming off nicely. so i am happy with how everything is going so far. this is the first time i have ever had someone else calling all the shots on everything that i am doing. so it is def a whole lot different for me not being in the driver's seat.

[Pushtoday]

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

How you feeling about where your at overall? Are you ahead, right on track, or got some ground to make up.

(Of course I know we’re never happy with how we look)


Sent from my iPhone using Tapatalk

[guns01]

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

today

abs/legs/cardio

incline crunches x15/4
rope crunch 85x15/5
seated leg curls ts 75x15 90x15 105x15 120x15 135x15ts 150x15ts 165x15ts 180x15ts
leg extensions 70x15 85x15ts ts100x15ts 115x15ts 135x15ts
db stiff leg deads ts ts50x8 ts60x8 ts70x8 ts80x8
bulgarian split squats of death 30x8 50x8 70x8 ds(w/iso) 90x8(8s)ds 70x8(8s)ds 50x8(8s)ds 30x8(8s)ds x8(8s)
frog squats on hack x10 50x10 100x10/2
21 min step mill intervals 2-1

done for the day. great leg session but i had to dig really deep to finish the cardio. i was huffing and puffing like a champ haha. great pump and felt actually good and strong. i was really surprised that i was able to get so heavy on the leg curls and still have reps in the tank and not come close to failure. i went in with kind of sore hammies from deads yesterday but they loosened up after a few sets with no issues. ending the week off good and strong. now hopefully i wont get to beat up going balls to the wall.


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

cable crunch w/vac 70x15 85x15/3
chins x10/6
chest supp tbar rows 45x10 70x10 90x10 115x10 135x10
deads 135x3 185x3 225x3 275x3 315x3/5
machine preacher curls 40x10 50x10 60x10 70x10
thumb over db hammers 25x10 35x10 40x10/2
21 min step mill intervals 2-1

done for the day. super pressed for time this am since my kid had boxing with the adult class first thing this am. so balls to the wall is an understatement for sure. really good session though with no issues at all. program had deads in it so i said screw it, lower back didnt feel to bad but i didnt go bat shit crazy and push it even further. so instead i decreased rest time and pushed the intensity that way. felt good and strong and the pump was nasty. going to be rolling into a 7 day split tomorrow and sticking with the low carb trend. will be adding in additional carbs here and there as needed. so we shall see how that goes.



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

I can feel your good energy from reading this! Great job, and today, go harder,lol

if your saying no energy afterwards is good energy then i would say it was great energy haha

[BABY1]

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

today

abs/legs/cardio

cable crunches w/vac 70x15 85x15/4
lying leg curls w/iso 60x15 80x15 90x15 100x15/4w20sec iso
abductors ss 100x10ss 110x10ss 120x10ss 130x10ss 140x10ss 150x10ss
adductors ss ss160x10 ss190x10 225x10/3 280x10
leg press (no rest) 200x8 300x8 400x8 500x8 600x8 690x8 780x8 870x87 960x8 ds 960x15ds 870x15ds 780x15ds 690x15ds 600x15ds 500x20ds 400x25ds 300x30ds 200x40
leg extensions 1sec flex 100x8 115x8 130x15 145x15
21 min step mill intervals 2-1

done for the day. the workout says it all haha. absolutely soul crushing brutal day today. super fast pace with no mercy on the legs. i decided today to go heavy on the adduct and abduct super sets and do a short 1 sec contraction, so tomorrow they are probably going to be sore as all hell. all in all an excellent day in the books with no issues at all other than being winded like a champ.

I can feel your good energy from reading this! Great job, and today, go harder,lol

[Pushtoday]

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

Great session brother. Keep crushing!


Sent from my iPhone using Tapatalk

[guns01]

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

today

abs/legs/cardio

cable crunches w/vac 70x15 85x15/4
lying leg curls w/iso 60x15 80x15 90x15 100x15/4w20sec iso
abductors ss 100x10ss 110x10ss 120x10ss 130x10ss 140x10ss 150x10ss
adductors ss ss160x10 ss190x10 225x10/3 280x10
leg press (no rest) 200x8 300x8 400x8 500x8 600x8 690x8 780x8 870x87 960x8 ds 960x15ds 870x15ds 780x15ds 690x15ds 600x15ds 500x20ds 400x25ds 300x30ds 200x40
leg extensions 1sec flex 100x8 115x8 130x15 145x15
21 min step mill intervals 2-1

done for the day. the workout says it all haha. absolutely soul crushing brutal day today. super fast pace with no mercy on the legs. i decided today to go heavy on the adduct and abduct super sets and do a short 1 sec contraction, so tomorrow they are probably going to be sore as all hell. all in all an excellent day in the books with no issues at all other than being winded like a champ.


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/chest/delts/cardio

hanging leg raise
activation exercises ss 4 rounds ss
db decline press ss ss30x15 ss35x15 ss40x15 ss55x15 65x8/4
db inline pro flys 25x10 30x10 35x10 40x10
incline db rear lats 20x15 25x15 30x15(wasnt getting good contract) 25x15/2
heavy db lat swings 40x25/4
db front raise 15x10 20x10/3
spider walks x3/3
21 min step mill intervals 2-1

done for the day. nothing crazy today just push some blood into the chest to flush it out and hammer some shoulders. good pace with no crazy heavy weight but i actually moved to weights that were hard but without losing strict and perfect form. had to lower it on the rear delt work because i wasnt feeling it. all in all a really good day again with no issues at all.




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

4 low days to 1 high day will surely get your body working/processing faster.


Sent from my iPhone using Tapatalk

cool thing for me this time is that my low days are pretty close to what my high days have been in the past. we shall see how this pans out

[Pushtoday]

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

4 low days to 1 high day will surely get your body working/processing faster.


Sent from my iPhone using Tapatalk

[guns01]

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

today

back/cardio

activation exercises ss 4 rounds ss
hs iso pull downs max tension ss25x10/2 ss45x10/2 70x10/4
cable low rows 100x8 120x8 140x8 160x8 180x8 200x8 220x8
hs low row 45x10 70x10 90x10 115x10 135x10
reverse hypers ss 50x10/4ss
hypers ss ss x10/4
21 min step mill intervals 2-1

done for the day. trained with my buddy today in his facility and moved a session around. going to be adding a couple chest movements in with the shoulder day in order to improve recovery a bit. so today and tomorrow swapped around. got a good and pretty strong day in there with lots of much different equipment. so the pump was excellent. i like hitting primary days in there better but still got a nasty one in anyway. everything actually felt really good today as well and i had no issues at all. going to be extending the low days to 4-1 and see what happens.



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/chest/tris/cardio

incline situps x15/4
activation exercise ss 4rounds ss
incline ng db press ss25x15 ss35x15 ss45x15 ss55x10 65x8 70x8 75x8 80x8/3 ds80x8ds 65x8ds 55x8ds 45x10
steep incline press 135x12 185x12 205x10 225x8 255x8 ds275x6ds 225x5ds 205x4ds 185x5ds 155x6ds 135x15p (damn failure early across the board here)
bench press 1.5s 135x6 155x6 175x6 195x6 fail
incline db extensions 35x12/4
dual rope press downs 100x12 110x12 120x12 130x12 140x12/3
cable extensions 120x12 140x12/2
21 min step mill intervals 2-1

done for the day. not to bad of a day but also not a great strong day either. i was able to hit some pretty good weights and get a great pump with no issues but still no where near as heavy as i would have liked to. kept up a pretty good pace also but still should have been able to gotten a little heavier. could be the lower carbs from yesterday but still felt pretty good. all and all an ok day and i was killed by the time i was done. that cardio increase is a serious kick in the pants. on a hunger note, it is through the roof and sleep is good. it isnt messing with my sleep yet nor is the tren.


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

What’s the carb difference in the mini carb cycling?
And of course what’s the split?


Sent from my iPhone using Tapatalk

well man, it is a 2 day low and 1 day high right now. well low for me at least haha. 2 low days will be 343.5 and high will be 474.5. so by no means am i suffering carb wise but it is quite lower than what i was doing earlier. funny that at almost 350g of carbs i am starving. the addition of alternating 50mcg of t3 eod will be a nice experiment also.

[Pushtoday]

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

What’s the carb difference in the mini carb cycling?
And of course what’s the split?


Sent from my iPhone using Tapatalk