Follow Along G's Run to the NA's

[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

[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.


Sent from my iPhone using Tapatalk

[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