Follow Along G's Run to the NA's

[Pushtoday]

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

HOLY HELL!!!
Now That’s a F$ckin Cheat Meal.

Dammit brother. Good work. [emoji1306]


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[guns01]

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

yesterday

arms

handbike warmup
rope pressdowns 70x10 80x10 90x10 100x10 110x10 120x10 130x10 140x10 120x10/3
machine dips 90x8 135x8 180x8/6
ez bar curls 30x8 40x8 50x8 60x8/7
machine preachers 40x8 50x8 60x8/6

done for the day. pretty straight forward easy fast day. nowhere near failure at all today and actually backed off on the press downs because i was getting close to failing. we went back to back on everything today so the rest periods were kept to as long as it took my partner to go. spent damn near the entire day after that on my feet. i went and watched and coached my buddies strongman comp. so i pretty hobbled and stiff from that and getting amped up crashing amped up and crashing haha. he is qualified for nationals now and knows what he needs to focus on. so it was def a success for him. dude pulled 785lbs on a slant with his dead lift yesterday. freaking crazy and could have pulled more on his last attempt but exhaled and lost his brace before the final pull. nerves got him.


meal 1
3 whole eggs
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
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
mega monster burger
cupcake pancakes
slice of coconut cake

[guns01]

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

How many weeks is the deload ?


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setup for three right now. can either go right or left depending on how well i recover and feel. right now i am actually feeling pretty good for the most part

[Pushtoday]

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

How many weeks is the deload ?


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[guns01]

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

yesterday

legs/cardio

stationary bike warmup
seated leg curls 75x20 90x20 105x20 120x20
leg extensions 5 sets of 20
abductors 80x20 90x20 100x20 110x20
adductors 100x20 120x20 130x20 140x20
leg press 90x20 180x20 270x20 360x20 450x20 (non stop just adding plates)
18 min step mill intervals 2-1

done for the day. still another easy deload day, driving in some blood. we got this one done and out in less than an hour even with cardio.


meal 1
3 whole eggs
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
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

I stil lcannot tolerate anything fermented but that Komucha was different. Kind of an aquired taste kind of thing. Probably would taste good with the honey in it ut it wouldnt mix in that cold

haha, i just chug the bottle after my last meal and call it a day

[BABY1]

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

the berry one isnt to bad but the lemon one is a little spicy. i am not really concerned with the taste though, more help for my guts is the goal and it seems to keep a bit of the edge off for now. i am curious to see what it does when i am actually pushing much heavier volumes of food too

I stil lcannot tolerate anything fermented but that Komucha was different. Kind of an aquired taste kind of thing. Probably would taste good with the honey in it ut it wouldnt mix in that cold

[guns01]

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

That Kombucha is tasty stuff

the berry one isnt to bad but the lemon one is a little spicy. i am not really concerned with the taste though, more help for my guts is the goal and it seems to keep a bit of the edge off for now. i am curious to see what it does when i am actually pushing much heavier volumes of food too

[BABY1]

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

That Kombucha is tasty stuff

[guns01]

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

yesterday

back/cardio

handbike warmup
meadows rows x15 25x15 50x15 75x8/8 (yes 8 sets)
ng pull downs 100x15/3
wide grip pull downs 100x15/3
deficit deads 6in block 135x5 185x5 225x5 275x6 315x5
rope face pulls 80x12 90x12 100x12
18 min step mill intervals 2-1

done for the day. not a bad day at all to day. more pushing blood in and attempting to recover while pushing up the volume. first time i have done deficit deads in probably 10-15 years. they actually moved pretty smoothly but were weird and i had to adjust. bar still moved fast and smooth once i adjusted though. neck is still dicked up but i had no issues this time pulling, so hopefully it is healing up. sucks i have to sleep on it because it makes it take forever to get better.


meal 1
3 whole eggs
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
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

yesterday

abs/chest/delts/cardio

incline sit ups x10/4
handbike warmup
activation exercises ss 4 rounds ss
incline db press ss25x15 ss35x15 ss45x15 ss60x12 70x10 85x8 90x6
rb incline bb press 155x6 185x6 add rb 205x6 225x6 275x6 315x6
inline db fly 25x15 30x15 35x15
bent db lats 20x8/8 (back to back)
db lats 25x8/4
18 min step mill intervals 2-1

done for the day. not a bad session at all for a deload. my good shoulder was pretty tight and tender going in and took a while to open up and get loose. i think i may be sleeping on it funky and making it hurt because it has been hurting for a few days. shoulder and neck from sleep, what a pain. other than that got a good pump and pushed some good weight around for lower numbers.


meal 1
3 whole eggs
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
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

yesterday

abs/legs/cardio(deload)

stationary bike warmup
standing cable crunch w/vac
rumble roller work
glute bridge w/iso x10(10s)/4
lying leg curls 60x15 70x15 80x15 90x15 100x12 110x10 120x8
stiff leg deads 135x12 185x12 235x12
squats x10 135x10 225x8/6
sissy squats x8/6
18 min step mill intervals 2-1

done for the day. fired up the deload for the next 2-3 weeks. going to give the joints and cns a little rest. so nothing crazy heavy and no intensity techniques at all. pretty good session yesterday with no issues at all. well my knees did tighten up and get a little angry because the squats were supposed to be slightly above para and my knees hate that.


meal 1
3 whole eggs
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
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

new food totals added

[Pushtoday]

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

Sounds like a good day. No issues, more food, and a cheat.


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[guns01]

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

yesterday

legs(semi deload)

stationary bike warmup
rumble roller
lying leg curls 50x20 60x20 70x20 80x20 (back to back)
abductors 80x20 90x20 100x20 110x20 120x20
adductors 100x20 120x20 140x20 160x20
leg press 200x20 300x20 400x20 500x20 600x20 700x20 800x20
bb stiff leg 95x8 145x8 195x8 245x8 add band 245x10
frog squat on hack x20 50x20 90x20

done for the day. supposed to start my deload today but strong man buddy showed up. so i decided instead of bringing the intensity completely down, that i would just ramp up the reps and cut rest down between sets. so we literally just went back to back and kept adding weight until we couldnt get 20 anymore. didnt do that on the stiff leg though. on those we were just trying to stretch the hams and low back out. fantastic pump and no issues going out yesterday. also get to add a little more food back in today.



meal 1
3 whole eggs
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz 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
Philly whooper
2 regular whoopers
fries
some milk duds

[guns01]

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

Arm day is a love/hate relationship.
Love to have HUGE swollen arms.
Hate the pain that comes with training em. [emoji123][emoji2532][emoji123][emoji2532][emoji123][emoji2532][emoji123][emoji2532]


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you know those super sets tri sets and giant sets make it oh so much more fun haha