Follow Along G's Run to the NA's

[guns01]

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

Will there be caloric surplus for today, Super Bowl Sunday. I know Sundays can be a cheat meal for you sometimes.


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unfortunately no not this year. to strict right now and i just pulled cals down a little bit today. so no pleasures other than the grind haha

[Pushtoday]

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

Will there be caloric surplus for today, Super Bowl Sunday. I know Sundays can be a cheat meal for you sometimes.


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[guns01]

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

yesterday

abs/calves/back/bis

incline situps x10/4
hand bike warmup
seated calf raise 50x20 75x20 100x20/3 (first 10 full rom second 10 were bottom end partials)
activation exercises ss 4rounds ss
one arm sup pull downs ss ss20x8 ss30x8 ss40x8 ss50x8 60x8/4
chest supp ng rows 100x8 120x8 140x8 160x8 180x8
ng chins x8/4
lat activation db row 30x10 40x10 50x10/2
db hammers 25x12 30x12 35x12 40x12

done for the day. not a bad session at all today. got a great pump going right out of the gate and squeezed the evermore hell out of the muscle. trying to hold all the contractions for 3 or more seconds. i added in some special db rows at the end of my workout just to test them out. since i have nerve damage in one of my lats and it doesnt fire properly and i cant feel it. i figured i would give them a try and see how they do. semi impressed but like i said i cant feel it i have to actually watch myself doing it to know if i am moving the muscle correctly. may be a mainstay from now on when i have time to get them in. finished out the week strong and i will be doing some cal deductions for the upcoming week. i also have an appt this week at a university hospital for my guts and possible jury duty. so i know my sched is going to be super dicked up.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/4 cup cor
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
2 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

[guns01]

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
rumble roller work
glute bridge w/iso x10(10s)/4
adductor 120x10 190x10/4
seated leg curls 90x15 105x15 120x15 (start 3sec neg) 135x10 150x10/2 150x10ds 135x8ds 120x8
leg press 200x10 300x10 400x10 500x10 600x10 (start 3sec neg) 690x8 780x8 870x8 960x8 ds960x8ds 780x8ds 690x8 600x15
hacks (low feet together toes out) x15/2 50x15 75x15 100x15 (did these from rock bottom to half way up constant tension)
18 min step mill intervals 2-1

done for the day. not to bad of a session at all. moved some pretty good weight even though both my hips and knees were achy going in. that's the main reason i kept the weight pretty low on the hacks. i started out high and wide and they didnt like that at all even without a load. so i pulled my feet down low and close and worked the tear drop and sweep hard. drove a ton of blood in for sure and kept them healthy. all in all even achy still a good session.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/4 cup cor
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
2 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

[guns01]

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

today

abs/calves/back/cardio

standing cable crunch w/vac 70x10 85x10/3
standing calf raise 275x20 295x20 315x20 335x20
activation exercises ss 4 rounds ss
one arm sup pulldowns ss ss20x10 ss30x10 ss40x10 ss50x10 50x10/4
stretchers 55x10 70x10 85x10 100x10 120x10
bb shrugs 135x8 185x8 225x8/8 (10sec between sets)
18 min step mill intervals 2-1

done for the day. nice fast pace drive some blood in stretch and get out day. having some pretty nasty stomach issues the last couple of days. guts burn like hell and are not happy. may have the crude from my chest getting into my guts and tearing them up. so i am not comfortable at all guts wise. feel like i keep getting hit with whammy after whammy the last 2 weeks. eh, it will pass as usual. got a good pump in today but cardio was a little labored. funny it wasnt bad yesterday but was today. got my bloods back also and numbers held pretty steady. hdl is a little low and ldl needs to come down about 15 points. not bad at all considering i have drol in and raised test quite high and i am only taking 1 nialor a day. so back to ramping it up and suffering with the flushing again haha. way it is looking now this full run and hard push may not hit my health markers bad at all. we shall see when i get more harsh stuff in but i am hopeful it wont get to out of whack. pretty cool i am leaning down and healthy with my training day cals being over 5k.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/4 cup cor
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
2 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

[guns01]

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

today

abs/calves/delts/cardio

incline situps
hand bike warmup
machine toe press 150x8 170x8 190x8 210x8/2 (8sec contraction)
reverse pec deck fly 60x10/2 75x30(10sec iso)/4
db lats 20x15 25x12 30x10 35x8
spider walks x3/4
band iso x20sec/4
18 min step mill intervals 2-1

done for the day. low volume nice pace and easy day. got a little heavy on the lats but it all felt pretty good. cardio was a little easier today as was training in general. so maybe just maybe the congestion is starting to finally break lose. a couple side notes. i have had the hicups on and off for the past 2 days which is weird. get them randomly before eating here and there and then both days after finishing my final meal. huge pain in the ass going to bed with hicups and nothing gets rid of them. i have to ride them out uncomfortably. i got a full night with my cpap on last nigh also. so hopefully using it again everyday will help with recovery.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/4 cup cor
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
2 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

[guns01]

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

Still putting in the work!



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you know me man. very little stops me, it may slow me down a little bit but i will figure out a way around it haha

[Pushtoday]

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

Still putting in the work!



Sent from my iPhone using Tapatalk

[guns01]

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

today

abs/chest/tri/cardio

handbike warmup
incline sit ups x10/4 (almost cramped up here, need to check sodium)
activation exercises ss 4 rounds ss
incline db press ss25x20 ss40x15 ss55x10 ss65x8 75x8 85x8 100x8
hs incline press 25x8 45x8 70x8 90x8 100x8/3
pec minor dips ss x15/4ss
machine flys ss ss90x10 ss105x10 ss120x10/2
cable press downs 100x20 120x20/3
db skullies 35x8/4
18 min step mill intervals 2-1

done for the day. not the best or strongest day. still got the nasty congestion garbage going on making breathing a task. everything is really tight and pretty tender as well. training partner today was my daughter so no heavy hitter to help me move weights around, then again not that i really could. still mustered up a semi solid db press today but it didnt feel that great. cardio is a task in itself also, my recovery between sprints is crap. still getting it in and putting in the work. i know my recovery is taking a serious hit right now because i havent used my cpap at all in a week. may try to use it tonight if the nyquil will clear the nose out a little bit. i am hopeful i am on the back side of this crap.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/4 cup cor
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
2 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

[guns01]

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

yesterday

back/cardio

activation exercises ss 4 rounds ss
low cable rows ss ss55x10 ss70x10 ss85x10 ss100x10 120x10 140x10 160x10 180x10 200x10 (tweaked bicep a smidge on these)
bent rows 135x4 225x4 315x8/3
hs low row 45x8 70x8 90x8 135x8 90x8 (had to lower the last set because the one before was sloppy)
cable pull overs 100x12 120x12 140x12 150x12
18 min step mill intervals 2-1

done for the day. blood draw day and the lady absolutely jacked up my arm. so going in with one sore bicep and then tweaked the other one that i had hurt earlier in the year. not a bad tweak at all but it let me know, to change up my grip and pay attention cause it wasnt happy. all in all a good strong workout with only those few minor issues. felt ok but still got a lot of congestion that has settled into my chest. so my cardio endurance is poop right now.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/4 cup cor
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 1/2 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

[Pushtoday]

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

Rest up and heal up brother.


Sent from my iPhone using Tapatalk

[guns01]

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

yesterday

abs/back/bi/cardio

incline sit ups x10/4
hand bike warmup
activation exercises ss 4 rounds ss
rope low rows ss ss25x12 ss40x12 ss55x12 ss70x12 85x12 100x12 85x12 (rope was killing my fingers)
pro grip machine row 135x8 165x8 180x8 195x8 210x8 225x8 240x8 255x8
db pullovers 55x12 65x12 75x12 85x12
hs iso row ng 45x10 90x10 135x10 180x10 225x10
bb shrugs 135x10 185x10 225x25/2
bb curls(3sec neg) 50x10 60x10 70x10
machine preachers 60x12 60x12 70x12
18 min step mill intervals 2-1

done for the day. still pretty sick, with a pounding head. so every rep and squeeze was painful in both the muscle and my head haha. i was actually able to get some pretty heavy weight moved around today but it was a serious test of my pain tolerance for sure. got a really good pump going and even breathing fire, i kept a really good pace. cardio was actually easier today as well, so hopefully i am on the back end of this nasty crud. i am putting this up a day later so this am i woke up without a head ache for the first time this week. so maybe that is a good sign. i also havent used my cpap at all this week, so my sleep has been absolutely garbage. taking the entire weekend off for bloods on monday also.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/4 cup cor
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 1/2 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

[guns01]

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

today

legs/cardio

stationary bike warmup
rumble roller work
lying leg curls 60x10 70x10 80x10 100x10 120x20x10x4x6 (did these to failure with perfect form then 10sec rest and continue for 40 reps)
adductors ss 190x10/4ss
glute kick backs ss ss120x6 ss140x6/3
pause squats x15 135x10 185x10 225x10/4
18 min step mill intervals 2-1

done for the day. not a great pace today at all. cant breath through my nose at all and have snot dripping. top that off with the nice nasty pounding head ache and you have a winning combo. so i went somewhat slow nice and easy today. still hit all the numbers and stuff that i was shooting for and pumped up nicely. the achy nasty feeling was present for the duration. i almost quit on the cardio and had to dig down super deep to get it done. i though i was going to start coughing and hack up a lung but i didnt and got an even better sweat going. no fever at all now, so hopefully this crap is clearing out of my system. i would say a sway sway day at best today.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/4 cup cor
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 1/2 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

[guns01]

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

today

abs/delts/cardio

ab wheel rollouts x10/4
db rear lats ts 15x10ts 20x10ts 25x10ts (warmups)
db lats ts 15x10ts 20x10ts 25x10ts (warmups)
db front raise ts ts15x10/3 (warmups)
GIANT SETS
db rear lat swings gs 50x20gs 55x20/3gs
db lats gs 25x10gs 30x10/3gs
db front raise gs 15x10/4gs
seated db press gs gs55x8 gs65x8/3
machine lats 30x8 40x8 50x8 60x8/5
band iso hold x20sec/3
18 min step mill intervals 2-1

done for the day. fast pace and pretty much in and out day today. pushed a massive amount of blood into the shoulders with not a ton of stress on the joints. still feeling quite a bit under the weather but still got in and got everything done that i needed to. all in all a pretty good day though and head ache wasnt quite as bad. got a really good sweat going so hopefully that will speed the duration of this bug out.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/4 cup cor
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 1/2 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

[guns01]

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

That damn sickness just keeps going around. [emoji1785]


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you got that right man. as soon as the kids go to school it is an absolute constant battle to stay healthy. i hate parents that are stupid enough to send sick kids to school to screw the rest of us because they dont want to have to deal with them. hopefully i can fight this crap off quick. i actually feel a little better today but the sore throat and breathing fire is not a good sign haha