Follow Along G's Run to the NA's

[guns01]

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

yesterday

cardio/arms/abs

18 min step mill intervals 2-1
ind handle press downs 70x10 80x10 90x10 100x10 120x8/8
bb curls 30x10/4 50x8/8
db over head extension 25x8/8
db hammers 25x8/8
reverse ind handle press downs 80x8/8
hs preacher curls 45x8/8
incline situps x10/4

done for the day. another day of 8/8s and i was able to keep the rest at about 15 sec or less. really good pump and no issues at all. going to be giving the sns product dispose a try here shortly. see how much and how well it effects my glucose.


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
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
100g rasberries
cheat
philly
fries
peach cobbler and ice cream

[guns01]

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

today

back/cardio

hand bike warmup
activation exercises ss 4 rounds ss
db rows ss55x8 ss65x8 ss70x8 ss75x8 80x8/8 (30 sec or less rest)
t bar rows 70x4 90x4 115x8/8 (same)
cable pull overs 100x8/8(same)
stretchers 100x8/8 (same)
bb shrugs 135x8 185x8 225x8/8
18 min step mill intervals 2-1

done for the day. just like leg day, this one was a serious kick in the nuts. i tried to keep all my rest periods at 20 secs or less. i made some pretty good choices for weights because it only got a little sloppy on the last couple reps on the final set. def pumped everything up including my lower back. going to feel that one tomorrow. the metabolic stress sweat and intensity are crazy with this style. i am def digging it. going to give it a go on arms this weekend and may try chest next week. i am sore as hell all over and i normally dont get that sore, even when training changes. great stuff



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
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
100g rasberries

[guns01]

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

yesterday

delts/cardio

handbike warmup
cage press x8 95x8 105x8 115x8 135x8/8(less than 30sec between sets)
machine lats 30x8/8 (same)
20 sec banded iso x8 (same)
reverse peck deck fly 75x8/8 (same)
18 min step mill intervals 2-1

done for the day. super fast session today. just like the leg one the pumps are brutal painful and come on very quick. i am liking this setup a lot. very time effective and i am def not beating the hell out of my joints to bad.



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
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
100g rasberries

[guns01]

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

I had to google the “Hatfield” squats. I’ve only seen one person at my gym do those. He’s a power lifter, but when I asked about them he said it’s better with a SSB. He explained to me that it helps his form. I never thought to ask what it’s called.


Sent from my iPhone using Tapatalk

yessir. i did them with the ssb also the traditional way. they are interesting for sure

[Pushtoday]

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

I had to google the “Hatfield” squats. I’ve only seen one person at my gym do those. He’s a power lifter, but when I asked about them he said it’s better with a SSB. He explained to me that it helps his form. I never thought to ask what it’s called.


Sent from my iPhone using Tapatalk

[guns01]

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

yesterday

abs/legs/cardio

stationary bike warmup
rumble roller work
glute bridge w/iso x10/4
reverse hypers x10/4
hatfield squats x10 155x10 205x10 245x10 265x8/8 (no more than 30sec rest between sets)
bulgarian split squats x8/8 (no rest from leg to let)
leg extensions 125x8/8
single leg lying leg curls 20x8 30x8 40x8 50x8 60x8 50x8/8
abductors 80x8/8
adductors 150x8/8
18 min step mill intervals 2-1

done for the day. holy sweet baby jesus this was a brutal nasty workout. very very painful pumps and burning lungs. the rest periods i pushed really hard and tried to stay as far away from the 30 sec mark as much as possible. the hatfields aggervated my lower back a little bit but i think that was all from pump and fatigue about 5-6 sets into them. excellent workout and a great add in when pressed for time or wanting to change things up a bit. going to give shoulders a go with this next. probably not going to be able to walk for a few days


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
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
100g rasberries

[guns01]

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

yesterday

chest/cardio

hand bike warmup
activation exercises 4 rounds ss
db press ss25x10 ss45x10 ss65x10 ss85x8 100x8 ds115x8ds 75x11ds 55x12
decline bb press 185x6 225x6 235x6 245x6 255x6
machine flys w/mid point iso 90x10 120x10/2
18 min step mill intervals 2-1

done for the day. a little bit of an short session in today. the mrs had an appt and it was pretty crowded, so i dropped shoulders off and will hammer them solo this week. pretty good session, with some pretty good weight. no issues until i got up to the machine flys and had my good bicep tighten up a tad bit at 150 so i dropped the weight and re did the set again. no pain or injury it just tightened up and i knew not to push it. everything else was good and smooth. pace was pretty nasty as well.


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
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
100g rasberries

new foods added

[guns01]

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

Couple solid days. The hammie day looks brutal. [emoji1306]


Sent from my iPhone using Tapatalk

got it done with the cardio in and out in under an hour. stupid painful pumps. going to be giving a mainly quad version a try here shortly

[Pushtoday]

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

Couple solid days. The hammie day looks brutal. [emoji1306]


Sent from my iPhone using Tapatalk

[BABY1]

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

Looks like a great day for you!

[guns01]

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

yesterday

cardio/bis/tris

18 min step mill intervals 2-1
db curls 3 warmups of 10 6sets 10
rope press downs 3 warm ups of 10 6 sets of 10
reverse bb curls 4 sets of 12
one arm over head db extensions 4 sets of 10
incline db curls 4 sets of 6 3 sec neg
db skullies 4 sets of 8

done for the day. cardio wasnt on the lineup for today but as has been the tune at the gym all week it was slammed. so instead of sitting around waiting i went ahead and added a little cardio in. i also bs around with one of my old bosses for a bit after to let it clear out a little more. hadnt seen him in over a year so no harm on that one. once i got going i got it knocked out really quick. got a pretty good pump going and pushed the pace quick. i think incline db curls are going to have to come out of the lineup for good. it makes the spot i injured way back tighten up quite a bit and pull. so i may take them out entirely just to be safe. got some new additions to the meal setup this week. a little more fruit going into the lineup starting tomorrow


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
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
cheat
a1 pepercorn burger
2 orders of fries
cake and a little egg nog ice cream

[guns01]

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

yesterday

cardio/hams/abs

18min step mill intervals 2-1
standing leg curls 10x10 20x10 25x4 50x4 60x4/8 (4 rep per leg back and forth for 8 sets, no rest)
lying leg curls 50x8 60x8 70x8 80x8/8 (rest no longer than 30sec and i averaged about 15sec)
seated leg curls 25x8 50x8 70x8/8 (same here)
db stiff leg 65x8/8 (same here)
incline sit ups x10/2 (cramped up)
leg extensions 70x8 85x8 100x8/8 (same tempo here)

done for the day. did something a little different here today. really push the tempo hard. goal is 8 sets of 8 with around 40-50% of your max with no more than 30 sec rest between sets. you want to go as fast as possible though. the pump pain and huffing is insane. one hell of a nasty session and cardio first probably was not the best choice. abs tried to lock up going into my 3d set so i had to shut them down. all in all a great day with no issues at all.


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
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats

[guns01]

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

yesterday

cardio/chest/delts/calves

handbike warmup
18 min step mill intervals 2-1
activation exercises ss 4 rounds ss
flat db press ss ss25x8 ss35x8 ss55x8 ss70x8 85x8 ds100x8ds 80x11ds 60x11
incline bb press rp 155x8 185x5 205x8 225x8
bb bench press 135x8 185x8 205x8 225x8
cable cross overs 3sets of 15
reverse pec deck rp 75x15/4
bb front raise 30x12/3
db lats 20x8/4
calf raise 280x 1 minute non stop

done for the day. started off with the idea of doing cardio last like i am supposed to. not happening with the crowd in there, so instead of wasting time i threw the cardio in first. i am pretty sure even though it warmed me up nicely it did have an impact on my strength today. everything i did today was pause with strong contractions so that also drove the weights down as well. all in all a really good day in the books with a ton of volume.


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
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats

[BABY1]

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

Hope that knee is better this mornin?

[guns01]

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

yesterday

abs/legs/cardio

stationary bike warmup
standing cable crunch w/vac 70x10/4
rumble roller work
glute bridge w/iso x10/4
reverse hypers x10/3
seated leg curls 75x12 90x12 105x12 120x12 135x12 150x12 165x12 ds195x12ds 150x8ds 135x8
dead stop leg press 200x8 300x8 400x8 490x8 580x8 670x8 760x8 850x8 940x8 ds940x8 760x8ds 400x41
bulgarian split squat of death (8sec iso each drop) 65x8ds 45x8ds 25x8ds x8
leg extensions 3 up sets of 8 4th was a triple drop set of 8 with 5 sec contractions
18 min step mill intervals 2-1

done for the day. nasty session today. moved some pretty good weight around and the pace was outstanding. i did add in some additional warmup stuff in to make sure i was really warm and prepped for the training today. i tweaked my knee a little bit in bed turning over in my sleep. that's pretty funny but it was really tight and sketchy which i figured would be an issue. it wasnt though, it stayed pretty tight but no real pain at all. back was also a little sore so i put in some stuff to loosen it up also. the guys that trained with me, were absolutely destroyed 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
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats