Follow Along G's Run to the NA's

[guns01]

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

yesterday

cardio/back

18min stepmill intervals 2-1
activation exercises 4 rounds ss
one arm machine rows ss80x8 ss100x8 ss120x8 ss140x8 160x8 180x8/3
t bar rows x15 45x15 90x15 135x12/4
prone shrugs 90x12/4
Tri Sets
cable pull overs ts 100x10/4ss
one arm sup pull downs ts ts60x8/4ts
plate shrugs ts ts45x20/4
5 min jacob's ladder

done for the day. fired it back up with a ton of volume and killing it. everything felt really good and strong. got a really good pump going straight out but did run into a couple people that i hadnt seen in a while. so had to catch up a bit and cooled down a tad but no issues there at all. no stress on lower back and ended it with the ladder again. got some foods back in, so the growth/lean growth will go for about 4-5 wks more before going nasty again.


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

Well done brother.
Good cheat meal, high cals and not too dirty. [emoji1306]


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the family has been able to have left overs. so i figured i would indulge myself again. i wish i could figure out a magic way to fit ham and sweet potato casserole into my daily lineup. i would never be miserable dieting for the rest of my life haha

[Pushtoday]

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

Well done brother.
Good cheat meal, high cals and not too dirty. [emoji1306]


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[guns01]

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

yesterday

chest/delts (deload)

hand bike warmup
ng incline db press 25x15 35x15 45x15 50x12 55x10 60x8 70x8
bandabell bench press 95x10 115x10 135x10/4
cage press 95x8/6
db 6 ways 10x8/4

done for the day. both the neutral grip presses and bandabell presses were semi new to the lineup for me. the bandabell is very very interesting and i have only used them for squatting before. def fires much more than a traditional press does and 135 is pretty challenging with control. the neutral grip i had always thought was mainly for tri work but man you can really dig into the chest without engaging the shoulders so much. i had no shoulder issues at all with these movements yesterday. so a great way to finish up the deloading period. now this week will fire up a short gaining period into prep. 20 weeks out from my first attempt at qual for the summer shows. if we dont make it then we have plenty of time to hit another one after adjustments. if we do it gives me a good period of time to make any adjustments needed.


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
10oz 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
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
cheat
ham
mac and cheese
sweet potato casserole
pecan pie

[Pushtoday]

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

Oh yeah, another cheat meal!


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[guns01]

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

yesterday

cardio/back

18 min step mill intervals 2-1
chest sup tbar x15 45x15 70x15 90x8 115x8 135x8/8 (4sets ng 4sets pro)
one arm sup pull downs 50x8 60x8/5
deads 135x5 185x5 225x5 275x5 315x5 365x5 speed pulls w/band 225x6/3
5 min jacob's ladder

done for the day. nothing fancy nothing crazy just straight sets with some moderate/medium weight. nice fast pace and a really good session. guts were actually not as destroyed as i thought they were going to be. so training was actually comfortable with zero issues. no crowd at the gym either which was absolutely awesome. i actually got it timed right to miss the majority of the dumb asses. probably wont be as fortunate today though. my weight actually pulled back in to exactly what it was supposed to be as well. so i can get in another small cheat. pretty excited about that and how well my metabolism is responding.


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
10oz 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
8oz 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

No sir that thing would have my hips and lungs screaming!

Happy Thanksgiving guns!


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back at you push. hopefully you slay some food and goodies. i know i am haha

[Pushtoday]

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

yeah, get on there and try it. see if you can hammer out more than 5 mins. that thing is stupid

No sir that thing would have my hips and lungs screaming!

Happy Thanksgiving guns!


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[guns01]

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

yesterday

cardio/legs

18 min step mil intervals 2-1
seated leg curls ss 75x15ss 90x15ss 105x15ss 120x15ss 135x12ss 150x10ss 165x8ss
leg extensions ss ss55x15 ss70x15 ss85x15 ss100x15 ss115x12 ss140x10 ss155x8
stiff leg dead 135x10 185x10 225x10/2
leg press (one continuous set) 200x8 400x8 490x8 580x8 670x8 760x8
hacks x12 50x12 100x12 150x12

done for the day. super quick fast paced session today. back hips and knees were a little tight and beat up going into the session from traveling on monday. nothing crazy but still really tight and tender. still got a great pump and sweated log a hog. final week of deloading. so i hope everything is fully recovered and good to go going into next week. i dont feel run down anymore but after the trip i am a little beat up. all kinds of goodies and stuff coming up, so that should help 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
10oz 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
8oz 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

Only 5 mins on the Jacobs ladder?



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yeah, get on there and try it. see if you can hammer out more than 5 mins. that thing is stupid

[Pushtoday]

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

Only 5 mins on the Jacobs ladder?



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[guns01]

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

yesterday

cardio/arms

15 min step mil intervals 2-1
5 min jacob's ladder
ind handle cable press down 80x10 90x10 100x10 110x10 120x10/7
pro db kick backs 20x10/6
one arm oh db extensions 25x12/4
db hammers 15x15 20x15 25x8/8
ez bar reverse curls 40x12/6
incline db curls 25x10/3 20x10

done for the day. still deloading so nothing heavy or crazy. no pain or issues at all today other than some minor gut issues from the trip yesterday. weight has balanced back out from lowering my fluid intake for 24 hours and eating a thanksgiving meal. so i am back hydrated and hopefully guts will be better today.


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
10oz 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
8oz 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

today

cardio/back

5 min jacob's ladder
15 min stepmill intervals 2-1
chest sup tbar rows x15 25x15 45x15 70x8 90x8/8
one arm sup pull downs 50x8/6
deads 135x5 225x5 315x5/4

done for the day. lots of sets but pretty short and sweet session today. i did jump on the ladder again for a warmup just to torture myself. i knew it was a stupid idea but man if that thing doesnt get you warmed up quick. all in all a great session with no issues at all. be traveling all day tomorrow so it takes the place of today's off day. back at it again on tuesday though.


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
10oz 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
8oz 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

Haha you earned that cheat meal!
We have a Jacobs ladder at my gym and I have yet to try that damn thing. I’ve seen a couple people use it but never for 5 mins straight. [emoji16]


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if you need a quick painful leg pump and want your lungs to burn like hell fire, give that puppy a try. it will brutalize both haha

[Pushtoday]

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

Haha you earned that cheat meal!
We have a Jacobs ladder at my gym and I have yet to try that damn thing. I’ve seen a couple people use it but never for 5 mins straight. [emoji16]


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