Re: Follow Along G's Run to the NA's
yesterday
abs/legs/cardio
standing cable crunch w/vac 70x10 85x10/3
stationary bike warmup
lying leg curls 60x10 70x10 80x10 100x10 120x10 130x10 ds140x10ds 120x8ds 100x8ds 80x8(30sec iso)
adductor ss 190x15/4ss
abductor ss ss80x15 ss90x15 ss100x15/2
leg press 200x10 300x10 400x10 500x10 600x10 690x10 780x10 870x10 960x10 ds960x10ds 870x10ds 780x10ds 690x10ds 600x10ds 500x26ds 400x47+20sec iso(400x20)
hacks 1.5s x15 50x15 100x15 150x15
leg extensions 100x25 130x25 150x25ds 85x10
18 min step mill intervals 2-1
hypers x10/4
stretching
done for the day. nasty leg session today with a brutal pump. kept the pace going nice and steady. did get a bit of low back electricity on the second and third rep of every set of leg press. no pain but it was def letting me know that it was there. i did put my belt on after the second set and kept it on for both leg press and hacks. just to be cautious. i will be putting in hypers and reverse hypers for damn near every session and also may be adding in a lot more ab work. hopefully i can keep this from becoming a really bad issue. great day in the books for sure though.
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
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Re: Follow Along G's Run to the NA's
yesterday
back/cardio
standing cable crunches w/vac 70x10 85x10/3
activation exercises ss 4 rounds ss
ind handle pro grip cable rows ss20x12 ss30x12 ss40x12 ss50x12 60x12 70x12 80x12/3 (these were much heavier than what stack says)
ind handle sup pull downs 85x10 100x10 120x10 140x10/2
rack pull mid shin ss 135x3ss 185x3ss 225x3ss 315x3 (shut it down)
reverse hypers ss ss x10/3
machine back extensions 180x15 195x15 205x15
18 min step mill intervals 2-1
hypers x10/3
done for the day. started off an excellent day then bout 5 or so sets deep into the low rows, i felt a little electricity sensation in my low back down by my tail bone. just a little jolt. so i went ahead and finished all my pull downs and such and figured eh, try the pulls just to feel it out with some reverse hypers. no bueno on that one. every rep of so i would get the shock. so i shut it down and didnt push the issue any further. not an injury per say but i can def tell that i have something pinched a little bit. i get the shock but it isnt running down my leg or anything like that, it is localized. so lots of preventative crap in the future. i cant afford to be laid up at this point.
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 muffinsLeave a comment:
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Re: Follow Along G's Run to the NA's
Hell yeah you better do legs, your entire shoulder girdle is probably screaming for rest.
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Re: Follow Along G's Run to the NA's
yesterday
delts/cardio
reverse pec deck fly 30x15 40x15 50x15 50x15 60x15 90x15 100x15/4
machine lats (forced neg)ss 60x8ss 70x8ss 80x8ss 90x8ss
heavy db lat swings ss ss55x20/4
cage press ss 95x8ss 145x8/3ss
db lats ss ss25x10/4
spider walks x3/3
18 min step mill intervals 2-1
done for the day. went and trained with my buddy at his facility again today. so not real savy with the machines and the stacks on them. so the reverse pec deck was a little iffy and i took a lot of sets to get to a work weight just to be safe. went really hard and hammer the delts pretty good. the pump right out of the gate was nasty and we kept the tempo rocking for the duration. we did do the cage press with a fatter bar than normal so i kept the weight down on that one as well. really awkward for me since i have mini paws for hands. i also had a bit of a knee issue creep up during cardio. it is pretty freaking achy and angry as all hell. going to have to baby it with some recovery bs to keep pushing. all in all a great freaking day though.
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 muffinsLeave a comment:
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Re: Follow Along G's Run to the NA's
yesterday
abs/chest/tri/cardio
incline situps x10/4
hand bike warmup
activation exercises ss 4 rounds ss
incline db press ss30x20 ss45x15 ss55x12 ss65x10 70x8 75x8 80x8 85x8 90x8 100x8
incline bb press 135x12 185x12 205x12/5
incline pro fly 30x8 35x8/3
ind handle reverse grip press downs 80x15 90x15 100x15 110x15 120x15
tate press w/db 35x10 40x10 45x10 55x10
db skullies 35x12 30x12
18 min step mill intervals 2-1
done for the day. trained with one of my high ranking military buddies that is coming off an injury and long period off. so instead of jumping up heavier like i normally do by 10-15lbs i went with 5lb jumps to add in volume so he could keep up. actually felt damn good and had zero issues, so the strategy worked out really well. i did think i was going to be able to work up to 225 for sets of 12 on the bb but that fell off on me after all the volume haha. we kept the pace up and got in a damn good session. so a great day in and felt really good.
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 muffinsLeave a comment:
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Re: Follow Along G's Run to the NA's
Does the sun set in the west?
Does a bear shit in the woods?
Does guns get the work in?
Yes yes and yes![emoji16]
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Re: Follow Along G's Run to the NA's
yesterday
back/cardio
activation exercises ss 4 rounds ss
ng chins ss x8/4
modified db activation rows 30x10/4
deadstop db row 80x8 100x8 120x8 140x8
stretch pulldowns 100x8 120x8 140x8 160x8
hypers x20/3
18 min step mill intervals 2-1
done for the day. not as high of volume as i like to have but i trained at a different gym with a buddy. i also wasnt feeling it to much and body felt a tad bit off. so i didnt push the issue and possibly hurt anything. just didnt get going and fully get warmed up, so i pushed as hard as my body allowed. still got an ok session in but nothing to write home about. possibly a tad bit dehydrated.
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 muffinsLeave a comment:
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Re: Follow Along G's Run to the NA's
yesterday
back/bis/cardio
handbike warmup
activation exercises ss 4 rounds ss
ng chins ss ss x8/4
chest supp pro grip row 135x12 150x12 165x12 180x12 195x12
hs shrugs 90x15/2 140x12/2 (didnt push these)
bb reverse curls 30x12 40x12 50x12 60x12
bb curls 60x10 70x10 80x10 90x10
ab wheel roll outs x10/3
done for the day. great session in today. no issues at all, i did actually do a little light bicep pump after the hand bike just to make sure they were warmed up really good before the chins. the one i tweaked earlier in the year and the pec shoulder tie in in that area has been really tight. so i have been making a really good effort to make sure i am all the way warm before pulling. great pump and everything felt good and smooth. session run really really long today because i ran into a lady that used to train with me that i hadnt seen in a very long time. so we caught up for a bit. no diet changes this week since i am down 5lbs to 250. on track and on point for the run.
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 muffinsLeave a comment:
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Re: Follow Along G's Run to the NA's
Friday
abs/legs/cardio
standing cable crunch w/vac 70x10 85x10/3
stationary bike warmup
rumble roller work
glute bridge w/iso x10(10s)/4
lying leg curls 60x10 70x10 80x10 90x10 100x8(start forced negs) 110x8 120x8/2
adductors 190x10/4
leg press (sweep focus) 200x10 300x10 400x10 500x10 600x10 690x10 780x8 870x8
ssb hatfield squats x20 155x10 205x10 245x10 295x10 335x10 425x10
18 min step mill intervals 2-1
done for the day. nothing to crazy or silly today. felt pretty good and got a pretty good pump going and moved some ok weight with no real crazy issues at all. i actually felt pretty solid with knees back and hips for the day. chest congestion is still in there but not anywhere near as bad as it was. i was actually able to get a little better pace without a tight chest and hacking.
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 muffinsLeave a comment:
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Re: Follow Along G's Run to the NA's
yesterday
abs/back/cardio
incline situps x10/4
handbike warmup
activation exercises ss 4 rounds ss
med ng pull downs ss55x10 ss70x10 ss85x10 ss100x10 120x10 140x10/2
wide grip stretch pull downs 140x8 160x8 180x8/2
cable face pulls 80x12 90x12 100x12 110x12
18 min step mill intervals 2-1
done for the day. not to bad of a session today. got a good pace going and a nasty pump with this one. no shoulder issues at all with today's session which is always a plus. i forgot to do the db row activation movement but still got some good work in either way. all in all a good day. i am still having a little issue with the chest congestion with cardio. once i get that initial cough and clear out, then i am good but getting to that point is brutal.
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 muffinsLeave a comment:
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Re: Follow Along G's Run to the NA's
today
abs/chest/delts/tri/cardio
incline situps x10/4
hand bike warmup
activation exercises ss 4 rounds ss
decline db press ss ss25x15 ss40x12 ss55x10 ss65x8 70x8 75x8 80x8 85x8
hs incline press 45x10 70x10 90x10 115x10
pec deck fly 105x25/3
machine lats 15x8 30x8 40x8 50x8 60x8 70x8
bent db lat swings 45x20/4
spider crawls x3/3
rope press downs 100x8 110x8 120x8/2
dips x8/4
18 min step mill intervals 2-1
done for the day. quite a bit of volume and nice and achy today. i was also solo today so i had to keep my weight jumps small and sets extended. so i got a pretty nasty pump going but didnt move anywhere near any crazy weight. i guess it was kind of a good thing because the elbows and shoulders were a tad bit tender right out of the gate. also had my achilles or lower calf tighten up like a mother coming down the stairs when i woke up this am. hurts nicely and i stretched it fascia blasted it and have my horse cream on it. still a tad bit tender but it didnt give me issues with cardio. i am beating being in a car driving yesterday and not drinking much fluid during the day has it nice and angry because it is more tender when my legs are bent than when walking. we shall see.
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 muffinsLeave a comment:
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Re: Follow Along G's Run to the NA's
Yeah sometimes the combo sessions are not ideal but necessary.
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Re: Follow Along G's Run to the NA's
monday
abs/back/cardio
standing cable crunch w/vac 70x10 85x10/3
hand bike warmup
activation exercises ss 4 rounds ss
mod db activation row ss ss25x10 ss30x10 ss35x10 ss40x10
one arm machine rows 100x10 120x10 140x10 160x10 180x10 200x10
bent rows 135x4 185x4 225x4 315x10/4
rope cable pullovers 90x12 100x12 110x12
rack pulls 135x2 185x2 225x2 275x2 315x2 365x5/3
18 min step mill intervals 2-1
done for the day. not a bad session at all and it was at light speed. i had an appt with a contractor so i had to go in really early and bust it out quick. so i am very happy with the performance and pump considering how quick i moved. i also am updating this way late since i had a 3 hour drive to see a gastro doc yesterday. so the verdict is more testing and no prognosis for my issues haha. i get to get put down and have another upper gi with biopsi done the begining of may. so at least i will be on the backside of this prep and just starting up my next one. should be able to get everything cleaned up and cleared up health wise before going under. did more bloods even though i just had some done last monday and he pretty much checked all the exact same things. i will be combining yesterday and todays session to get caught up and back on track.
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
diet changes are notedLeave a comment:
Leave a comment: