Follow Along G's Run to the NA's

[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

[Pushtoday]

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]


Sent from my iPhone using Tapatalk

[guns01]

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

today

arms/cardio

handbike warmup
TRI SETS
cable press downs ts 80x10ts 100x10ts 120x10ts 140x10ts 160x10ts 180x10ts 200x10/2ts
db curls w/gripforce ts ts15x5ts 20x6ts 25x6ts 30x6/4ts
bench dips ts ts x10/3 x41 x37 x29 x26 x21
TRI SETS
ez bar curl w/grip force ts 60x8ts 70x8ts 80x8/3ts
reverse cable press downs ts 80x15ts 90x15ts 100x15ts 120x15/2ts
reverse bb curls ts ts40x15 ts50x15/4
18 min step mill intervals 2-1

done for the day. as always least favorite day of the week. nasty painful pumps as always, damn near skin splitting today. super fast paced as well so it went pretty good. no crazy issues at all, other than neck still a bit jacked up and shoulders are a little tender. probably going to deload this upcoming week or so. make that call on how long as i go along.


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

[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
prowler push 230lbs additional resistance 5 rounds 40 yards each
banded prowler drag 230lbs additional resistance 4 rounds 40 yards each
lying leg curls 60x15 70x15 80x15 80x10+10p(10s iso)/3
leg press 200x30 300x30 400x30 500x30 600x20 600x (1min straight) i hit over 50 reps
banded stiff leg 135x8/4
10 min step mill intervals 2-1

done for the day. had a couple of my marine buddies that are one the swat team join me for legs today haha. big boys that are more functional strong than lifting strong, so of course i had to give them a challenge. funny i made one quit and literally get in his tuck and go home after the 4th round of prowler pushes. not a bad session at all today though. got a fantastic pump and really didnt beat anything up to bad at all. i stupidly added in the intervals to try to drive more blood in to my quads. no gas in the tank for that and felt like i was about to die, so i shut it down at 10mins. i finished up my blast yesterday with tren a at the end. i will be going into a cruise now for about 4-5 weeks after bloods again.


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

[guns01]

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

yesterday

chest/delts/cardio

hand bike warmup
activation exercises 4 rounds ss
db press ss 30x10ss 40x10ss ss55x8 ss70x8 85x8 100x8 115x8 (good increase here)
rb incline bb press 135x6 185x6 225x6 275x6
cable cross 3 sets of 10 triple drop set on set 4 (no clue on weight)
flat db fly 25x10 30x10 35x10
sup leaning db lats 25x12/4
spider crawl x3/4
18 min step mill intervals 2-1

done for the day. great session in the books today. was able to increase my 8 rep on the db press pretty easily. i did lose some on my incline press but i did extended pause sets in the stretch position. all in all a pretty good session with no issues at all. well other than the neck still. it is loosened up a little but is still pretty jacked up.


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

[Pushtoday]

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

That f$cking neck crick is still acting up...I feel for ya brother.
I was reading the leg day and thought “cool only three movements, I wonder why he did them in that order, maybe I should try that” then I read why you did them in that order. [emoji2957] I still might try it....




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[guns01]

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

today

back/cardio

handbike warmup
activation exercises ss 4 rounds ss
db rows ss ss60x8 ss80x8 ss100x8 ss120x8 140x8b 150x8/3
chins x70 (took about 5 sets to get them all)
db pull overs 55x10 60x10/3
deads 135x3 185x3 225x3 275x3 315x3 405x3 (to much for my neck and had to pull the plug)
18 min step mill intervals 2-1

done for the day. well started the day off with the neck feeling ok and not to bad at all. got in got warmed up nicely and going great. so i get the wild hair that since i dont have access to db over 150 because that gym is closed i would band them instead. not a good idea, because on my very first set with the band i reaggervated my neck crick again. so that also impacted my pulls. i was able to get up to 405 but i knew it was just making it worse so i shut it down before i messed something up bad. i did try everything i could think of to stop it from pulling. neutral head head up head down and nothing still pulled on the neck and trap. still got a pretty good session in though and a really good pump. so i guess it was still successful. now i am icing, fascia blasting and using pain cream to get this thing 100% again

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

[BABY1]

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

Oh yum on that steak burger! Sunday is bacon day! Woof!

[guns01]

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

yesterday

legs

stationary bike warmup
rumble roller work
seated leg curls w/band 25x8 45x8b 70x8 70x8b 90x8 ds90x6b/ds 70x8b/ds 45x10b
leg press 200x15 300x15 400x15 500x15 600x15 700x15 800x15/4
leg extensions 60x10 70x10 80x10 90x10 100x10 120x10 130x10 ds140x10ds 120x10ds 100x10+15p

done for the day. pretty basic session that was semi heavy with a pump focus. knees were still a little iffy, so i went cautious on this one. i did have to swap out the presses and extensions in the order of movements because of some inconsiderate dick head running his mouth while i waited. no way i was going to cool all the way down and jack something else up while someone was bsing with a buddy. still a pretty good session though.


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
jalpeno crunch burger
triple steak burger
oreos with a little milk

[guns01]

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

yesterday

arms/cardio

handbike warmup
db curl warmup w/gripforce 10x10 15x10 20x10 25x10
cable press downs ss 80x10 90x10 100x10 ss 120x20ss 140x20ss 160x20ss 180x20ss
db curls w/gripforce and 3sec neg ss25x6 ss30x6 ss35x6 ss40x6
bench dips 3sec neg ss x15/4ss
bb curls 3sec neg ss ss60x8 ss70x8 ss80x8/2
db skullies ss 25x12ss 30x12ss 35x12ss 40x12ss
db hammers w/gripforce ss ss25x12 ss30x12 ss35x12 ss40x12

done for the day. obviously it was a super set fiesta day today on my least favorite training day. again it took me a bit to get warm and a good sweat going but i had no pain it just took a bit longer before i started to push a bit. fantastic painful pump as always with straight arm training so the goal was reached. i was actually pretty surprised at how light and easy everything felt today even with the grip force grips. all in all a good session. knees are feeling a little bit better but the neck is still jacked up.


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

[guns01]

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

How’s the neck crick? That’s one of the most annoying things to deal with, doesn’t necessarily prevent you from doing stuff but your extra cautious for fear of aggravating it more. I can never seem to figure out what causes them and then they just go away, sometimes after a day, sometimes a couple day.


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still jacked up and super uncomfortable. hurts when i am all warmed up but nowhere near as bad as it does after i have been sitting around for a while and first thing in the am. mine is from sleeping funky this time and over night it just get worse until i am up moving around. it is probably one of the worse things on the planet haha especially when it runs all the way up the back of your head. i did up my valarine root ice it in the am and use salon paas cream to try to speed up the fixing process. still stuck with it though

[Pushtoday]

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

How’s the neck crick? That’s one of the most annoying things to deal with, doesn’t necessarily prevent you from doing stuff but your extra cautious for fear of aggravating it more. I can never seem to figure out what causes them and then they just go away, sometimes after a day, sometimes a couple day.


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[guns01]

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

today

legs/cardio

stationary bike warmup
rumble roller work
hs seated leg curl 25x12 50x12 75x12 100x12/3
frog squats on hack x12 50x12 100x12 150x12
sm lunges 95x8/4 (had a knee issue here when i moved up to 155)
bb stiff leg 135x8 185x8 235x8
15 min step mill intervals 2-1

done for the day. not the greatest session in the books today for sure. i did get a fantastic ham pump is the only positive thing i can think of. took forever for my knees to even feel close to being warmed up and i had zero issues with the frog squat even doing stupid slow negatives and pauses. when i got into the lunges the first set felt fine and then added another 50 on the bar rep number 4 and my knee just straight up screamed. so i went to the other to do the 4 reps there and same thing on about the fourth rep sharp stabbing pain in the knee cap. dropped the weight back down and finished up my sets. funny thing is i had no issues at all doing cardio but stepping up steps now sucks balls on my left knee. still getting a bit of sharp stabbing pain on the bottom outside of the cap. good thing i have the day off tomorrow to let that puppy rest and no legs again till saturday. i am hoping just an off day and it was a bit cold this am so may need more extensive warming up for now.


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

[guns01]

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

yesterday

chest/delts/tri/cardio

hand bike warmup
activation exercises ss 4 rounds ss
db press ss ss35x12 ss45x12 ss55x12 ss65x12 80x12 95x12 105x12
incline bb press w/pause 155x8 185x8 205x8 225x8 245x8 275x8
banded hs press 45x8 70x8 90x8
machine fly 105x10 120x10 135x10
machine shoulder press 100x10 110x10 120x10 140x10
cable rear delt crossover 25x25/4
tate press 25x10 35x10 45x10 55x10
15 min step mill intervals 2-1

done for the day. hit goal weight and reps today so that was a plus. took a bit to get warmed up though and start sweating which was a surprise and not normal for me. no pec issues at all but my shoulders were a little angry today. so i opted to not do the over and back press and did machine press instead. so overall a pretty good session that was strong with a good pump. no real complaints other than having a hell of a bad crick in my neck for the past few days that isnt getting any better. other than that a great day in the books



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