Follow Along G's Run to the NA's

[guns01]

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

today

abs/legs/cardio

standing cable crunch w/vac 70x10 85x10/3
stationary bike warmup
adductor ss 140x15ss 190x15/4ss
abductors ss ss80x15 ss100x15 ss110x15 ss120x15/2
lying leg curls deadstop 60x10 80x10 100x10 110x8 120x8 140x8 160x6ds 100x8
leg press (w/ss at end) 200x20 300x20 400x20 500x20 600x20 690x20 780x15 870x10 960x8 960x8ss(x6)/4 ds on final set 960x6ds 780x10ds 690x15ds 600x20ds 400x25ds 200x30
walking bb lunges ss ss80x10/4 (then back to do another 6reps on the press)
21 min step mill intervals 2-1

done for the day. nasty and even extra nasty leg session today. pushed the tempo the reps the weight and intensity to the max. so much so that my training partners of the day bowed out on the first super set. so i was able to pick up the pace even more so. i added in the additional drop set at the end of my 6reps post lunges just to top of the blood. great session back is a tad little bit tender and i missed my rehab stuff but stretched out.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
2 thomas english muffins
1 tsp sugar free jam
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
banana
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tsp sugar free jelly
2 thomas blue berry english muffins

[guns01]

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

yesterday

abs/back/cardio

hanging leg raise x10/4
max tension hs iso rows 25x10 45x10/2 70x10 90x10 115x8 ds135x8ds 90x10ds 70x12ds 45x15
ng chins x10/4
dante cable rows 40x10/2 55x10/2
scap retraction pull downs 85x10 100x10 120x10/2
18 min step mill intervals 2-1
hypers ss x15/4ss
reverse hypers ss ss x10/4

done for the day. lots of time under tension work today and we moved at a very quick pace. trained with the mrs so their was not a lot of rest time at all. i was actually surprised at how strong i was able to roll and not come close to failure at all today esp with some pretty crazy intensity techniques we threw in. all in all a great day in the books and i also added in the lower back rehab/prehab stuff at the end for good measure.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
2 thomas english muffins
1 tsp sugar free jam
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
banana
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tsp sugar free jelly
2 thomas blue berry english muffins

[guns01]

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

today

abs/delts/cardio

hanging leg raise ss x10/4ss
hypers ss x15/3
reverse pec deck fly 60x10 75x10 90x10 90x15 95x15/3
machine shoulder press 120x10 140x10 150x10 160x10
db lats 20x20/4
db front raise 15x10/4
banded lat iso holds 30sec x3
18 min step mill intervals 2-1

done for the day. nice easy fast paced session today. no issues whatsoever and everything felt awesome. so really not a whole lot to say on this one. these short and sweet sessions leave me feeling like i really didnt get anything done but i damn sure left soaked in sweat.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
2 thomas english muffins
1 tsp sugar free jam
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
banana
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tsp sugar free jelly
2 thomas blue berry english muffins

[guns01]

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

today

abs/chest/tri/cardio

incline situps x10/4
activation exercises ss 4 rounds ss
machine press ss ss80x20 ss100x15 ss120x12 ss140x10 160x8 180x8 200x8 220x8 240x8 260x8
incline bb press 185x20 205x15 225x10 275x6
machine flys 90x10 120x10 135x10/2
rope press downs 100x10 140x10 160x10 180x10
overhead ind handle extensions 120x8 160x8 180x8 200x8
18 min step mill intervals 2-1 (recovery time is still increased and will stay there)

done for the day. nice strong day with lots of volume. just a little bit of shoulder tightness with a little pain but not bad at all. both the pec tie in and bicep tendon feel good and solid. so hopefully smooth sailing for the duration with no issues. i am pretty sure i havent machine pressed that heavy in a damn long time. so all in all a win win day even though the mrs locked me out of the house so i had to go all the way back out into town to get the garage door opener. dicking up my sched for the day haha.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
2 thomas english muffins
1 tsp sugar free jam
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
banana
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tsp sugar free jelly
2 thomas blue berry english muffins

[guns01]

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

Geez. Talk about muscle density.
Looks like layers on layers of muscle.


Sent from my iPhone using Tapatalk

thanks man. pushing hard without suffering is the name of the game. shooting for that nasty grainy condition you pack

[Pushtoday]

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

Geez. Talk about muscle density.
Looks like layers on layers of muscle.


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 70x10 85x10/3
reverse hypers x10/4
activation exercises ss 4rounds ss
mod db rows ss ss30x10 ss35x10 ss40x10 ss45x10
db rows 65x10 75x10 85x10 95x10 105x10 125x10
hs iso rows 45x10 90x10 135x10 180x10 ds225x10ds 180x8ds 135x10ds 90x15ds 45x25
wide grip pull downs 100x8 120x8 140x8 160x8 180x8
cable low rows 100x10 120x10 140x10 160x10 180x10
hypers x20/4
18 min step mill intervals 2-1 (recovery speed increased)

done for the day. nice heavy session with lots of volume. great pump and the burn was absolutely brutal today. did have long ass pause from the hypers to the start of the workout due to the gym being shit house slammed up. so the workout even though the tempo was fast took much longer than i like. everything felt really good no low back issues other than being a little sore and tight. so a good day in the books for the most part. knocked out a sauna session yesterday for 20 minutes also to aid in health and recovery.

added in:
150mg test prop eod
60mcg clen


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
2 thomas english muffins
1 tsp sugar free jam
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
banana
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tsp sugar free jelly
2 thomas blue berry english muffins

hicktown and everyone else asking. here is a rear relaxed pic about a little over 8 weeks out:

[guns01]

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

yesterday

abs/back/bi/cardio

incline crunches x10/4
db curl warmup 10x10 15x10 20x10 25x10 (no rest just warming up bi and tendons)
chins x10/4
db pullovers 55x10 60x10 65x10/2
bent rows 135x10 185x10 225x10 275x10
t bar rows 45x10 90x10 135x10
reverse bb curls 50x15/4
bb 1.5 curls 60x10/4 (these suck balls)
18 min step mill intervals 2-1 (increased speed on recovery time)

done for the day. smooth day with a good pace. since my hand bike machine is broken i opted to warmup my arms with curls just to be safe. i also forgot to do my activation movements before chins, so i just opted out of them for the day. felt good and strong and got a good pump going. i did feel strong enough to push heavier on the pull overs and rows but i cut it short since it was my third session and i only have a day off from my heavy day. got to play it smart. will be adding in clen this week and no diet adjustments. also been hitting the sauna on my off day and once my kids clinicals change to a closer location i will be adding in additional sessions. excellent week in the books.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
2 thomas english muffins
1 tsp sugar free jam
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
banana
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tsp sugar free jelly
2 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 70x10 85x10/3
rumble roller work
adductor ss 190x20/4ss
abductor ss ss80x20 ss90x20 ss100x20 ss110x20
seated leg curl 75x15 90x15 105x15 120x15 120x25/3
dbl banded leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10 720x10/2 (dropped bands) 720x15ds 630x20ds 540x25ds 450x30ds 360x45ds 270x60
1.5s hacks ss x8ss 50x8ss 90x8ss 140x8ss
walking bb lunges ss70x10/4
16 min step mill intervals 1-1

done for the day. another spot on excellent day in the books. i do have to say i dicked the dog up on my warmup. i forgot to get on the bike and remembered it while i was rolling. so i said eh, i will just do adductors and abductors first to make sure i have a good sweat going. didnt cause any knee or hip issues doing so but i def wont be making a habit of this practice haha. moved some pretty damn good weights today, i actually used hundo plates on presses but didnt want to do the math so i counted them as 90lbs. still able to keep a damn good pace and everything felt nice and smooth for the duration of the session. even though the cardio is extra brutal on leg and back days, it wasnt as brutal today for some reason. so a great day to chalk


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
2 thomas english muffins
1 tsp sugar free jam
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
banana
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tsp sugar free jelly
2 thomas blue berry english muffins

[guns01]

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

yesterday

abs/back/cardio

standing cable crunch 70x10 85x10/3
activation exercises ss 4rounds ss
mod db rows ss25x10 ss35x10 ss40x10/2
ind handle ng low row 30x10 40x10 50x10 60x10 70x10/4
wide grip btn pull downs 100x10 120x10 140x10 160x10
rack pulls mid shin 135x3 185x3 225x3 275x3 315x3 315/5/6 (10sec between sets)
16 min step mill intervals 1-1

done for the day. excellent day in the books. i had zero issues for the entire session. back was good and solid with no electricity and the elbows were not tender at all. i was sweating it last night because it hurt to even pick up my water jug, so i figured it was going to suck. kept a really good pace going and got a great pump. actually pushed the volume a bit considering how good and strong i felt. nothing came close to failure but the deads were a little winding overall. i am stoked the back has mended again and now i can push a bit harder.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
2 thomas english muffins
1 tsp sugar free jam
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
banana
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tsp sugar free jelly
2 thomas blue berry english muffins

[guns01]

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

today

abs/delts/cardio

hanging leg raise x10/4
reverse pec deck fly 45x10 60x10/2 75x25/4
db press 55x8 65x8 75x8 85x8/4 100x2 (db was bent and i couldnt get comfortable pressing it. it was drifting bad)
seated db lats 20x10 25x10 30x10 35x10 ds40x10ds 35x10ds 30x10ds 25x10ds 20x10ds 15x10
16 min step mill intervals 1-1

done for the day. absolutely destroyed shoulders today. heavy strict and nasty. i went way heavy on the presses today and had the hundreds which i havent done in forever but handle was bent on the one. so after trying to balance it after 2 reps i had to cut it because i was afraid i was going to hurt something. i am going to regret hammer them that hard after chest because my elbows are not happy at all. so worth it though. excellent day in the books.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
2 thomas english muffins
1 tsp sugar free jam
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
banana
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tsp sugar free jelly
2 thomas blue berry english muffins

[Pushtoday]

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

Looks like a hellova good session.


Sent from my iPhone using Tapatalk

[guns01]

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

today

abs/calves/chest/tri/cardio

incline situps x10/4
seated calf raise ss 45x10/2ss 90x10/4ss
tibia raises ss ss20x20/2 ss40x20/4
activation exercises ss 4 rounds ss
db press ss25x20 ss40x15 ss55x10 ss65x8 75x8 85x8 95x8 105x8 ds115x8ds 85x8ds 65x9ds 40x10
incline bb press (steeper angle) 135x8 185x8 225x8 255x8/3 ds255x8ds 215x8ds 185x8 135x11
flat pro db fly 25x8 35x8 40x8/2
rope press downs 80x15 90x15 100x15 110x15 120x15
db tate press 35x20/4
16 min step mill intervals 1-1
hypers x15/4

done for the day. damn good chest session today. felt really good and strong. no pec or shoulder issues at all pressing. bicep tendon did get a little angry on the flys but that's 100% normal. it doesnt like to be stretched at all. great freaking pace and completely happy with the day overall. making some really good progress and cranking up the intensity here and there a bit.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
2 thomas english muffins
1 tsp sugar free jam
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
banana
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tsp sugar free jelly
2 thomas blue berry english muffins

[guns01]

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

yesterday

abs/back/cardio

standing cable crunch w/vac 70x10 85x10/3
activation exercises ss 4 rounds ss
hs iso pull downs 25x10/2 45x10/2 add orange band x10 45x10/4 (holy hell these were brutal heavy)
exercise x 50x10 40x10 45x10 50x10/4
chest supp tbar row 45x8 70x8 90x8 115x8 135x8/4
16 min step mill intervals 1-1 (cranked up intensity a smidge here)
hypers x15/4

done for the day. great session today. back is still a little iffy, so i am still babying it a bit and being careful. i got a wild hair and decided to band up the pulldowns. that was brutal heavy with just a 45 plate on each side. only getting about a half sec to sec contraction on each rep. still got full range and got a good pump going early. pushed a little more volume on my up sets and cranked hard. feeling really good. new supps to be added to the lineup and a minor diet changes this week.

supp additions
25mcg t3 eod
100mg mast eod
100mg tren eod


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
2 thomas english muffins
1 tsp sugar free jam
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
banana
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tsp sugar free jelly
2 thomas blue berry english muffins

diet changes made

[guns01]

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

yesterday

back/bis

activation exercises ss 4rounds ss
hs iso rows ng ss45x10/2 ss90x10/2 135x10/3 ds135x10ds 90x10ds 45x25
db pullovers 55x10 60x10 65x10 70x10
bb shrugs 135x12 185x12 225x12 275x12 315x12
db hammers 25x15 35x15/3
bb 1.5 curls 50x10 70x10/3
21s 40x21
hypers x10/4

done for the day. since back is a little angry and touchy everything i did today was lower back protection focused. so belt went on after first two sets and i have my equi block cream on it as well. it did pump up a little bit due to the cream but no pain and no electricity going on at all today. still tight and a little painful though. got a great nasty pump going and the bicep work as usual was stupid painful. overall looking and feeling really good. cals are still super high but we are going to drop them down a bit this week and change up the supps a bit. so progress should get a little kick start. i may add in an additional cardio session but that will go off of feel. my legs got pretty wrecked on friday so i opted out of it yesterday.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
2 thomas english muffins
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
banana
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
2 thomas blue berry english muffins