Follow Along G's Run to the NA's

[guns01]

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

Sooooo, legs again tomorrow?


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yessir, the heavy primary day. i will be broke off after the block is done. it is a love to hate it kind of thing but they should be fresh for the big day

[Pushtoday]

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

Sooooo, legs again tomorrow?


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[guns01]

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

yesterday

back/bi/cardio

handbike warmup
activation exercises ss 4 rounds ss
one arm sup pull downs ss ss30x8 ss40x8 ss50x8 ss60x8 70x8 80x8
sm bent row (dead stop) 115x10 185x10 255x10 325x10 215x10/3
ind handle pro low rows 40x10 50x10 60x10 70x10 80x10 50x10
db shrugs 55x10 75x10 85x10 100x10
banded hypers x10/3
db preachers 20x10 25x10/3
db hammers 25x10 30x10 35x10/2
18 min step mill intervals 2-1

done for the day. nice nasty fast paced session today. moved some pretty good weight around and everything felt really good. i did add in an extra set at the end of my heavy stuff to really squeeze the hell out of each movement.. i wanted to force in as much blood as i possibly could. pretty good day with the only issue being my calves are wrecked and flexors are still tight as hell. i did stretch again at the end of my workout today.


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/calves

standing cable crunch w/vac 70x10 85x10/3
stationary bike warmup
lying leg curls 60x20 80x15 100x12 110x10 120x8 130x8 140x8 150x8 ds150x8ds 120x8ds 90x8+30sec iso
adductors 190x10/4
db stiff leg 55x10 65x10 75x10 85x10/3
leg press high and wide 200x10 290x10 400x10 490x10 580x10 670x10 ds760x10ds 670x10ds 580x10ds 490x10ds 400x10ds 200x51
18 min step mill intervals 2-1
stretching
tibial raise 50x10/4

done for the day. secondary leg day today that was pretty nasty with ham focus. so i did get a little bit on the heavier end on the hams. got a great pump and keep the tempo up pretty high. hip flexors are still pretty tight and tender and calves are absolutely destroyed. so i added in some stretching and tibia work to loosen everything up as much as possible. other than being sore everything other than the flexors and calves feel excellent.


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/calves/delts/cardio

lying leg raise x10/4
standing calf raise w/partials 275x20 295x20 315x20 335x20
hand bike warmup
reverse pec deck fly 30x10 45x10 60x10 75x30/3
seated db lats 20x10 25x10/2 30x10
spider walks x3/3
15 min step mill intervals 2-1
stretching

done for the day. nice light easy day today. more of an active recovery day than a serious training day. so i basically just pushed a bunch of blood into the delts and was done. added in some lower body stretching and lower back/hams stuff and was out. so nothing really noteworthy at all.


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

How does the drol affect you?


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stronger and fuller. it usually raises my bp a bit as well. i am anxious to see how it does with me being super lean with a substantial amount of cardio in. since i am letting someone else control my diet and supplementation this year, i am seeing how someone else approaches things. will it work for me? no clue yet but i am game to try

[Pushtoday]

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

How does the drol affect you?


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[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]


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[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.



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