Follow Along G's Run to the NA's

[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

[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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