Follow Along G's Run to the NA's

[guns01]

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 muffins

[guns01]

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 muffins

[Pushtoday]

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

Yeah sometimes the combo sessions are not ideal but necessary.


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[guns01]

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 noted

[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.


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