Follow Along G's Run to the NA's

[guns01]

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

yesterday

cardio/rp programming

30min stepmill lss level 11 (fasted) did level 12 for about 2 and a half mins to finish up

hs iso pulldowns 45x15 70x12 90x12/2
2 arm db row to hips 25x15 40x10 50x10 60x10/2
hs iso low rows 45x15 70x10 90x10/2
db spider curls 15x15/3
incline db lats 10x15 15x10/3
hs machine crunch 10x15/4

done for the day. cardio wasnt to shabby today again and i did push it up to level 12 for a couple of mins just to test the waters out. not wrecked but starting to get a smidge beat up. trained at a different facility today for the different hammer machines that are in the programming. never a crowd in there when i train so that's always a plus. got a pretty good pump and pace going so again cardio has gotten a shit load better. if i am not mistaken it has took about 1 and a half to 2 wks for the tren to clear out and breathing to improve. that hammer crunch machine is brutal heavy but the rom and contraction on it is awesome. that thing always makes me cramp up or get close to it. all in all a good session.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/rp programming

30min stepmill lss level 11 (fasted)

bb walking lunges glute focus x15 40x12 70x12/2
rogers squat 90x15 180x10 270x10/2
ssb good mornings x15 115x10 135x10
def pushups x15/2
incline db press 25x15 40x10 50x12/2
db skullies 20x15/2
bb bent over shrugs x15 135x12/3
machine crunches 50x15/4

done for the day. wild crazy morning with an appt out of town but still hit all my time lines. still going with the same cardio theme, breathing is better every session for the most part but it still sucks ass. going from cardio to driving an hour each way i figured would beat the piss out of my lower body and back. i was correct, it was shitty to say the least but the pain doc did a treatment called battlefield accupuncture on me while i was there. soon as the first needle went in the low back pain from driving went away. now i wear these needles in my ears for 3-5 days and i got my alpha stim machine ordered. so all set on that front.
training wasnt to bad this is the find the weight for the block week, so not crazy but hitting or should i say guessing what 3reps in the tank weights are. got a pretty good pump going and even though the trip beat me up a little bit not to bad of a session.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

Thursday

cardio/rp programming (semi-deload)

30min stepmill lss (fasted) level 11

sm bent rows x15 95x15 105x12/2
db shrugs 40x15 50x12/2
db hammers 12.5x15/2
bb curls norm grip 40x15/2
reverse peck deck fly 45x12/3
glute ham hypers x12
incline situps x15/2
machine crunches 40x15/2

done for the day. 4 days all in a row. not as bad as last time and was feeling it pretty bad on weds but today was a boat load better. not quite as ran down and beat up. no clue where that came from cause last time i had to do it by thursday i was done sir done. no real complaints finishing up this block or semi-deload. going to hit the cryo tank friday and try to recover as much as possible over the weekend. only things i have to do is hit my 10k steps per day and relax as much as possible. monday is going to be a push because i have another out of town appt so i will have to get up ass crack early to get cardio in, eat and haul ass to make it on time then come back eat again hydrate and get into the gym. not going to be a good start of the week for sure. all in all a good week and a pretty nasty training block.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/rp programming(semi-deload)

30min stepmill lss (fasted) level 11

bulgarian split squats x15 25x15 40x12/2
hacks x10 90x15 180x10 230x12/2
ng low cable rows 70x15 100x12/2
cable pullovers 35x12/2
db bench press 25x15 40x12/2
db hammers 10x15/1
db skullies 10x15/2

done for the day. cardio wasnt to awful bad today but still sucked ass. run down a little bit but got everything knocked out. legs were smoked pretty good knees are achy and just all around rough. pump still held up nicely for a deload and no joint issues from being hurt or anything like that. just a lot of fatigue starting to build up. that's what i am thinking and i am almost 100% sure that the knees and hips are off because i havent been doing my psoas release ed like i usually do since it hadnt been bothering me. so f me for not being on top of prehab on an area that isnt an issue until it is an issue. still not to bad and happy with the progress so far. so i am not complaining at all and rolling with it. one more training day and then 3 semi off days. still have cardio and stuff to do but no weights at all.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/rp programming (semi-deload)

30min stepmill lss (fasted) level 11

bb flexion rows x15 95x12 105x12/2
narrow grip bb curls 40x15/2
cable curls normal grip 15x15/2
db lat raise 10x15 17.5x12/2
ssb good mornings x15 85x12 105x12
incline situps x15/4

done for the day. cardio yep sucks nope heart rate not quite as high still. i am hoping that as fatigue develops during the week that maybe it will go up, that's my wishful thinking so i dont need adjustments. also need to note that the semi deload means that i am hitting the written volume but adjusting the reps up a little bit. so say it calls for 6 for the deload session i am hitting 12. really dont know how big of an effect that will have on recovery but cant completely go into deload in prep. still getting some good pumps going and not banging up joints and stuff this week or feeling crazy fatigued. so maybe it is helping recover and not slowing fat loss. all in all a pretty good session with no really bad complaints so far.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

I remember the old tri cep press at the YMCA use to get my tri ceps the biggest. But they got rid of it like 20 years ago . And I still miss it.

I just read your meals for the day and realize I have only eaten two meals and it's almost bed time. I am missing two meals or I will be a meal short at bed time.

I am inspired to get some steaks now [emoji123][emoji123][emoji123][emoji123][emoji123]

the eating is pretty much second nature to me since i pretty much eat the exact same things year round. timing since i am retired isnt a big issue except during prep and i try to keep the same bed time and wake times. the one thing i will do in the off season when carbs trend higher is add in rice cakes rice krispy bars and maybe some dave's killer bread to plus up my numbers. right now i may switch out a rice meal for ez bread. my go to is a fish sandwich atm. i am really liking that one for now or an egg white sandwich. it's the little things haha

[jolter604]

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

I remember the old tri cep press at the YMCA use to get my tri ceps the biggest. But they got rid of it like 20 years ago . And I still miss it.

I just read your meals for the day and realize I have only eaten two meals and it's almost bed time. I am missing two meals or I will be a meal short at bed time.

I am inspired to get some steaks now [emoji123][emoji123][emoji123][emoji123][emoji123]

[guns01]

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

yesterday

cardio/rp programming(semi-deload)

30min stepmill lss (fasted) level 11

belt squats 90x15 180x15 230x15/2
bw walking lunges x12/2
2 arm bent over db rows 25x15 40x12 50x12/2
chest sup machine row pg 135x10 150x12/2
cable rope twist curls 20x15/2
machine chest press 100x15 120x10 135x12/2
cable tricep press downs (ezbar) 50x15/2
machine crunches 50x15/4

done for the day. cardio conditioning has improved even more this week which sucks ass because i am burning fewer cals. i really dont want to bump up the speed anymore because that will destroy my feet and calves. going to have to brain storm this one a bit. i am still dropping weight right now so it hasnt adapted there yet but i am sure it will soon. maybe longer or tossing in clen here in the future. this week is a programmed deload week but tech i cant pull back for a full week. so i am going off of the weight and set parameters but keeping the reps at a higher level. still a pretty good session and great pump for sure just not as wasted post workout. so i am getting a little break but not enough to stop the process i hope. this week is going to be another kick in the nuts 4 days back to back week since i have another freaking appt on friday and then another one on monday. so monday's session is going to be another kick in the nuts. not looking forward to that one at all. good day in the books

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/rp programming

30min stepmill lss level 11 (fasted)

bulgarian split squats x15 25x15 40x10 55x5 55x16/2
hacks x10 90x15 180x10 270x4 290x12/2
low cable row ng 100x10 120x5 140x5 150x12/2
cable pullovers 50x14/2
db chest press 25x15 40x10 50x16/2
db curls 20x16/3
db skullies 20x19 20x16

done for the day. so kicked the damn day off with labs which consisted of 14 vials of blood. no clue what in the hell the doc pulled but damn if it wasnt a shit load. got through the cardio pretty good but felt like dog shit for the remainder of the day. training session wasnt to bad but def felt weak and was dragging. still got a pretty good pump and got all the work in. did tweak my hip a tad bit at some point, that i dont know where but it didnt hinder training. it creeped up on me later on in the day. got to talking to a friend of mine and told him about my draw and he was like holy shit that's a ton and no wonder you were dragging ass. so i figured that one out. all in all a successful day but a struggle. hit all the numbers and progressions so i am happy with that one.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/rp programming

30min stepmill lss level 11(fasted)

bb flexion rows x15 95x10 115x19/3
narrow grip bb curls 35x19/4
cable curl normal grip 35x19/3
db lats 10x15 15x10 20x15/3
ssb good mornings x15 85x10 115x16
incline situps 25x15/4

done for the day. a little rough this am on the cardio but breathing is still good. prob wouldnt have been so bad if my sched hadnt been off from some errands i had to do beforehand. monkey wrenches and getting off my timelines messes with me bad. i note the breathing on the cardio but on those bent rows it is still brutally nasty on me. i recover faster than the past few weeks but it is still a serious kick in the nuts doing high rep work bent over. low back is a little tender but holding up really well, strength and pumps are on point. progressing along as it is written so i am quite happy with the progress so far. i have tomorrow off except cardio and hitting my steps and since i am going for a school visit for my kid this weekend, i am doing my cryo and recovery work on my off day on weds. so it should be interesting to see how that helps or hurts the rest of the weeks training. not going to see shit for recovery this weekend because sleep will be off and i will be in a vehicle for hours on end. hopefully i can knock the stiffness off before the start of next week. all in all a good day in the books.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/rp programming

30min stepmill lss level 11 (fasted)

belt squats 90x15 180x10 270x5 290x12/2
bw walking lunges x15/2
bent over 2arm db rows 25x15 40x10 55x5 55x20/2 55x17
chest sup row pg 150x10 170x12/2
cable rope twist curls 20x22/4
machine chest press ng 100x15 120x10 140x5 150x12/2
cable tricep pressdowns 57.5x24/2
machine crunch 50x19/4

done for the day. cardio not so bad breathing wise but crushes the calves and legs. not over hammering just yet but i can def tell my wind is getting much better if not daily but weekly. so i am pretty happy about that. the only downside to that adaptation is that i burn way less cals the easier it gets. got a pretty good training session in and really didnt feel to bad at all. everything moved good and the pump was excellent. joints are holding solid atm and i am happy about that as well. not going to say everything is clicking but it isnt off the rails right now. i did have to pull test out from thursday last week and i am trying like hell to drive it down to low or mid normal for labs with the va. that way the doc doesnt bust my chops. so everything else is in there but the test is out till the end of this week. fingers crossed on this one for sure. all in all a good session in the books.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/rp programming

30min stepmill lss level 11 (fasted)

sm bent rows x15 95x15 145x10 160x12/2
db shrugs 50x15 60x12 70x13/2
db hammer curls 20x15/3
bb curls normal grip 50x15/3
machine reverse flys 80x12/3
glute/ham hypers x13
rope crunches 50x18/4

done for the day. cardio a touch easier and slightly beat up but good and not crippled. so that was a plus. training 4 days in a row was pretty rough to say the least. i tried to get in as much as possible between cardio and training but it was still a grind. top that off with having a therapy session before today's session which def isnt optimal at all but i got it done. no real complaints about the session and actually got a really good pump going. she wrecked my calves and lats so those pretty much hurt the entire time. so that was kind of distracting. pretty sure everything is lined up for proper training split for next week. i do have to pull freaking labs for the va so my injection sched will be off unfortunately with my test. i will keep everything else as is. am hitting cryotherapy post va appt on friday for additional recovery. so hopefully by monday i will be ready to tear it up. all in all a good day and a great week. still dropping about 2-3lbs per week so no need for adjustments at this time other than the small increase in cardio level.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/rp programming

30min stepmill lss level 11 (fasted of course)

db bulgarian split squats x15 25x15 40x12 55x15/2
hacks x10 90x15 180x10 270x5 285x12/2
seated cable rows 100x15 120x10 150x12/2
cable pullovers 50x13/2
db press 25x15 40x8 55x15/2
db curls 20x15/3
db skull crushers 20x18 20x15

done for the day. still keeping cardio up high and i shouldve noted that i have been doing it fasted for a couple weeks now. so that's in there. supposed to be the day off today but having to train because of appt as already noted. i was thinking going in that i was going to be wrecked but surprisingly it went pretty damn well. well i had to wait on some dumb ass cow rolling around on the floor acting like she was working hard when she was playing. sad fact is that even though these sessions are crippling i did 2 full movements when she only did one set in about 20mins. that's how pathetic she was. so i should also point out these weights are much lower than what i normally would do but the focus on this type of training is a super slow negative with a big pause in the stretch position. so the emphasis is on the loaded stretch and negs. it blows your muscle up fast as shit and hurts something brutal. i would say it is online with doing drop sets on every single movement and every day when you finish you feel like you just did heavy back or legs. so it is a whole other level of brutal. great pump and hit all the progressions so i would say a good day in the books.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/rp programing

30min stepmill lss level 11

bb flexion rows x15 85x10 115x18/3
bb curls narrow grip 45x18/4
cable curls stand grip 35x18/3
db lat raise 10x15 15x12 20x15/3
ssb good mornings x15 85x12 115x15
incline sit ups 15x15/4

done for the day. got a wild dumb ass hair and bumped cardio up one level. i was thinking meh i will push it as long as i can handle and then run the time out at level 10. well i couldnt be a puss so i went ahead and gutted out the full time at level 11. i was actually surprised that i hung in there and made it the full time. then to top it off i wasnt to bad beat up after. so i will keep it there for now as long as i can hold up. training went good and didnt feel to bad. the bb flexion rows make breathing a kick in the nuts so i put a little more focus on controlling it to keep my wind a little better. got through them and then huffed and puffed the rest of the session haha. i thought damn i made it through those smoother than last time only to get smacked in the face for the rest of the session. everything pumped up quick and i am still hitting the progressions that are laid out. so all in all a good day in the books. pushing training up a day tomorrow and brain storming how to finish up the week with the therapy and doc appts on thurs and friday. toying with the idea of training 4 days straight and being crippled all weekend. either that are pushing friday's session to saturday. cross that bridge when i get there.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/rp training

30min stepmill lss level 10

belt squats 90x15 180x10 270x5 285x12/2
bw walking lunges x14/2
2 db bent rows 25x15 40x10 50x5 55x19/2 55x16
pg chest supp rows 150x5 165x12/2
cable rope twist curls 20x21/4
ng machine press 100x15 120x10 145x12/2
cable pressdowns 57.5x23/2
machine crunches 50x18/4

done for the day. cardio was a little bit easier today and in the back of my mind i am going to have to up the level to keep getting what i need. which i dread like the plague because it beats the evermore piss out of my legs and calves. average heart rate is staying in the lower 140s so i am starting to adapt. training went pretty good today and i was actually able to move a little faster than when i started this programming. the bent over stuff still crushes my sole with the high reps and pauses, so i am adapting pretty well to that as well. still sleeping pretty damn good or good for me and dropping weight perfectly on sched. so no really bad complaints at all. knee did get a little irritated yesterday but not really bad. all in all good strength and pump so i would say a great day in the books. i am thinking to it is going to be a compressed week this week. i am going to have to go 3 days back to back to back because i have a therapy appt on thurs and a va appt on friday. i will be destroyed by the weekend most likely

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette