Follow Along G's Run to the NA's

[guns01]

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

today

abs/back/cardio

standing cable crunch w/vac 70x15 85x15/3
reverse hypers x10/4
activation exercises ss 4rounds ss
meadows rows ss x10 ss25x10 ss50x10 ss75x8 100x8 125x8/3 ds125x8ds 100x8ds 75x10ds 50x10
ind handle supp cable row 30x8 40x8 50x8 60x8 70x8 80x8/4
away facing pull downs 85x10 100x10 120x10/3 100x10
t bar rows 45x8 90x8 135x8 ds180x8ds 135x8ds 90x10ds 45x15
hypers x20/3
reverse hypers x10/3
21 min step mill intervals 2-1

done for the day. up butt crack early this am and in the gym just as early. not a huge fan of that with the way my normal sched works but got to get it in. i actually got up a little bit earlier to make sure i got nice and hydrated just to be safe. i was really surprised at how strong and great everything felt today. did have a little lower back electricity doing the meadow's rows, so i added in one more round of reverse hypers to open everything up at the end again. today and tomorrow are low carb days. so it will be noted also had a little change to supps.

supp addition
50mcg eod t3 and 25mcg on the other days.

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

Looking great guns! Do the stepmillintervals kill your hips? I loved the stepmill

no not at all. some of the older ones have awkward angles that mess with my lower back though but the newer ones you can stand up almost completely straight with a normal posture. that one is money across the board

[BABY1]

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

Looking great guns! Do the stepmillintervals kill your hips? I loved the stepmill

[guns01]

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

yesterday

abs/back/bi/cardio

ab wheel rollouts x10/4
chest supp machine row 120x10 135x10 150x10 165x10 180x10/6
db pull overs 55x10 65x10 75x10/2
stiff leg deads 95x10 145x10 195x10 (shut this down because of back/hip)
t bar rows 45x10 90x10 115x10 135x10
machine preachers 50x10 60x10 70x10 80x6ds 60x8
db pinwheel curls 25x10 35x10 40x10
21 min step mill intervals 2-1

done for the day. not to bad of a session today. another strong day that was another surprise. lower back/hip area is a little bit aggervated so i didnt push the deads at all and i even opted out of the hypers/reverse hypers to leave it alone. it's pulling so i dont want it to get inflamed up on my right now and since it isnt painful and i can just feel it best to let it be. a little increase in cardio and hopefully that's the level i will be able to stay at for the duration of my run. going to have some supp additions this week and going to a mini carb cycle rotation. nothing crazy though. i did spend the day shooting with my kids in the evening so my meal timing got a little off track and i may be a little more beat up going into the week. going to hit the sauna up and stay off my feet as much as possible on sunday. i have workers that will be working on my damage this week and my daughter will be in the house by herself with them for a couple hours while i get my son. so i had to brush her up on her 45 handling. good times but no fun when the fat burner has you shaking like a cat shitting razor blades. still can part a gnats hair at 25 yards with a handgun though, the follow on shots are a tad bit off with the shakes 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

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