Follow Along G's Run to the NA's

[Pushtoday]

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

Looks like a hellova good session.


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[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

[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
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

[guns01]

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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absolutely destroyed them today. i mean killed them

[guns01]

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 muffins

[Pushtoday]

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.


Sent from my iPhone using Tapatalk

[guns01]

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 muffins

[guns01]

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 muffins

[Pushtoday]

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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[guns01]

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 muffins

[BABY1]

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

Lookin great,guns

[guns01]

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 muffins

[guns01]

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 muffins