Follow Along G's Run to the NA's

[guns01]

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

yesterday

abs/calves/chest/tri/csrdio

hanging leg raise x10/4
hand bike warmup
seated calf raise 50x10 75x10 75x15/2
activation exercises ss 4 rounds ss
incline db press ss25x20 ss40x15 ss55x12 ss65x10 80x8 95x8 110x8
incline bb press 155x6 185x6 205x6 225x6 255x6 (lost speed)
machine press 150x8 180x8 ds200x8ds 170x8ds 140x8+15p
incline pro fly 25x10 30x10 35x10
cable press downs 140x20 180x12 200x12
reverse cable press downs 90x12 100x12 110x12
db skullies 35x10/3
15 min step mill intervals 2-1

done for the day. went in with the mindset that i would be super pissed off because of the new year crowd. surprisingly even though everyone was off of work it wasnt all that bad at all. so that made for the start of an excellent session in itself. got in a really really good and strong session today. i forgot to fascia blast prior so the pec did get a tad bit tight but nothing that completely hampered training. now hopefully i can keep gaining on my bb press speed as i lean out more.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/4 cup cor
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
1 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 80x10/4
seated leg curls rp 75x8 90x8 105x8 120x8 135x8 150x8 165x8 180x8
lying leg curls 70x20 80x20
squats x15 135x10 185x10 225x8 275x8 315x8 405x8 225x25amrap
bulgarian split squat 25x8 45x8 65x8 ds85x8ds 65x8ds 45x8ds 25x8 (each set had a 7sec iso)
15 min step mill intervals 2-1

done for the day. trained today with my strongman buddy so we got a little silly. went in and everything felt off and tight so i figured it was going to be a bad session but ended up pushing up pretty heavy and got a really good pump. pushed the tempo pretty good also considering how heavy we went. actually my top end set felt much better than all my bottom sets on everything. i added in an amrap set because i felt like i could have hit 500 for close to 8 grind reps but figured my back was going to pay for it and i have 2 more leg sessions this week. so since i had more in the tank i decided to push blood as opposed to over load my spine. may push up heavier progressively over the weeks if it is programmed in to get my back accustomed to heavier than normal loads. i also added in 50mg of drol today as well.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/4 cup cor
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
1 thomas blue berry english muffins

[BABY1]

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

Go getem guns! You deserve some KK waffles

[Pushtoday]

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

Go get it brother. Lean and mean for 2019[emoji1320]


Sent from my iPhone using Tapatalk

[guns01]

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

yesterday

chest/delts/cardio

activation exercises ss 4 rounds ss
incline db press ss ss25x12 ss40x12 ss50x12 ss65x12 80x12 95x12 105x8
incline pro fly 25x10 30x10 35x10 40x10
bench press 1.5s 135x6 185x6 225x6 205x6
dips x8/4
reverse pec deck fly 5sets of 12
db lats 20x10 25x10 30x10 35x10
18 min step mill intervals 2-1

done for the day. went to another different facility today. so angles were a little different as were the dbs and plates. got in a pretty good session though with a great pump. still cranked full of glycogen and extra cals. joints are still a tad bit tender from the bloat for damn sure. wrists elbows and ankles are biggest issue. slowly pulling it back off. full blown nasty dieting took effect today and lost a couple things from the lineup. time to get nasty and tighten down even more.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/4 cup cor
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
1 thomas blue berry english muffins

diet adjustments made

[BABY1]

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

Now that is a disciplined Xmas! Great,guns!

[guns01]

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

yesterday

legs/cardio

stationary bike warmup
lying leg curls 45x15 70x15 90x15 115x12 135x10 ds180x8+6fr/ds 90x8+6fr
duffalo bar squats 165x10/2 215x10 255x10 305x6 345x6 315+120lbs chain x6 345+180lbs chain x14
leg press 270x8 450x8 540x8 630x8 720x8
prowler push/drag 270lbs additional resistance 4 rounds each way super setted

done for the day. my buddies facility picked up one of the elitefts leg press machines and a duffalo bar, so i made the trip out to give them a go. my kid is also out of school and is allowed to train at facilities on base, so it worked out. probably hit a few different ones for the rest of the week so he can go as well. the duff bar is a bent bar and weighs 75lbs as opposed to a normal bar and it is thick as hell. kind of awkward also. everything felt really good going in and i was able to get super super heavy. speed and explosiveness were great. i was actually surprised at how strong i was on this session. i did have a little issue with hip flexor tightening up on me and my knee acted up a bit on the final set of leg presses. all in all an excellent day.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
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
1/2 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
1 heaping tbl spn natural honey
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

Yeah I’d say that Cheat Meal was a good finish to the week.



Sent from my iPhone using Tapatalk

[guns01]

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

yesterday

cardio/arms

18 min step mill intervals 2-1
cable press downs work through the whole stack then did drop set to mid stack. so it was 8 sets of 10
db curls 10x10 15x10 20x10 25x10 30x10 35x10 40x10
db skullies 40x10/4
db preachers 25x8/4
rope press downs 80x20 90x20 100x20 110x20
reverse bb curls 40x12 50x12 60x12 70x12

done for the day. surprisingly strong today with no bad issues at all. hands and feet still have a little swelling from the trip and elbows and wrists are a little tender from that but the training felt great. nasty pumps across the board. i cranked through the session quickly also even though their was a pretty good crowd for the time i was in there. nice finish to a jacked up week haha


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
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
1/2 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
1 heaping tbl spn natural honey
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
cheat
3 steak burgers
fries
pb cookies w/ a little vanilla ice cream

[guns01]

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

Looks like a badass session.
As far as the Farmers walk goes, better you than me brother. My hips do not like walking with any kind of weight. [emoji3525]


Sent from my iPhone using Tapatalk

first time for everything haha. when i put the weight on i was like damn that's going to be way to light. then i picked it up and started to walk haha. didnt need to put any more weight on. i couldnt dream of running with it and doing all the other crazy stuff they do. my buddy's last comp he had to pull a truck so far then pick up the farmers handles with somewhere around 300lbs on it and while dragging the truck carry the handles so far. then put them down and do the conan's wheel after that. 3 event medly. i know he is nuts now for sure

[Pushtoday]

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

Looks like a badass session.
As far as the Farmers walk goes, better you than me brother. My hips do not like walking with any kind of weight. [emoji3525]


Sent from my iPhone using Tapatalk

[guns01]

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

friday

back

one arm db rows 60x8 80x8 100x8 120x8
reverse facing pull downs no clue on the weight 7 sets of 10 (went one plate until i lost perfect form)
one arm sup pull downs 6 sets of 10 (same here)
farmers walks 110 additional resistance 4 rounds 30 yards each
deads 135x5 225x5 225+2c x5 225+4c x5 225+6c x5
reverse hypers x10/3

done for the day. went to the big facility that a buddy of mine runs. after my travels and not sleeping for well over 24 hours and then only getting a couple brief naps the following day. i had a very lack luster session to say the least. everything was tight tired and nasty achy but i had to get some work in. the farmers walks were a nasty special treat to hammer grip back and traps as opposed to normal shrugs. i have a new found respect for the strongman guys after giving this a go. they were a killer and even though i have trained quite a bit with my strongman buddy we train my way and without impliements from his stuff. def a kick in the nuts. still with everything feeling like dog crap and stupid heavy, i got a pretty good pump in and got some blood moved around.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
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
1/2 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
1 heaping tbl spn natural honey
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

Guns you need to post some pictures

Sent from my [device_name] using Fitnessgeared mobile app

i have some floating around here and there. i am not a big pic poster person because of security. i unfortunately have some extremely unique identifiable features that pose a security concern for me. i will see if i can get some newer ones that hide it here shortly

[hicktown]

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

Guns you need to post some pictures

Sent from my [device_name] using Fitnessgeared mobile app

[Pushtoday]

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

Looks like a good day.
Safe travels brother.


Sent from my iPhone using Tapatalk