Follow Along G's Run to the NA's

[guns01]

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

yesterday

back/bi

hand bike warmup
chins x15 x12 x9 x8
chest sup pro row 150x8 165x8 180x8 195x8
db pull overs 55x10/4
bb shrugs 135x10 185x10 225x8 315x8
db curls 25x10 30x10 35x10 40x10

done for the day. nothing crazy at all today. moved with a nice quick pace and pushed some blood in. nothing even remotely close to failure and no issues at all. so got in got a good pump going and got out. no issues at all today. split will be changing up this upcoming week to start pushing into the upcoming deload. oh and it was cheat meal day. hell yeah


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
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
cheat meal
3 slices meat lovers pizza with pineapple
black berry cobbler and ice cream

[guns01]

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

today

chest/delts/tri/cardio

hand bike warmup
activation exercises 4 rounds ss
incline bb press ss ss135x10/4 185x25 205x20 225x15 245x10
pec minor dips ss x8/4ss
dips ss ss x8/4
bent over db lat swing ss 40x30/4ss
spider walks ss ss x3/4
one arm cable press downs 60x8 70x8 80x8/2
15 min step mill intervals 2-1

done for the day. silly fast pace today with some pretty high rep stuff. i was actually surprised at how heavy i was able to go with such high reps also. no shoulder or pec issues at all either. so i would say successful on that aspect. the cable press downs felt heavy as hell though and delt work was absolutely brutal. painful brutal pumps today. great day though. my sleep machine says i am averaging about 7-9 hours per day sleep per week. i am not sleeping the full time it is registering and i am using both gaba and valarine root at bed time. so i am feeling a bit groggy and tired during the day. may be another symptom to note for the need to deload and clear out


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
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

today

back/bi/cardio

hand bike warmup
activation exercises 4 rounds ss
db rows ss ss60x8 ss80x8 ss100x8 ss120x8 140x8 150x8/3
chins x15 x12 x10 x8 x5 (goal was to hit 50 total reps)
low rows 120x10 140x10 160x10 180x10
banded db pullovers 50x10/4
low back machine 210x10 225x10
db hammers 25x10 30x10 35x10 40x10
15 min step mill intervals 2-1

done for the day. really good day today. no issues at all and everything felt good and smooth. moved some pretty good weight around and got a pretty nasty pump straight out of the gate. so def happy with how it went today. nothing to really note. i did start a new supp yesterday for my creatinine levels to see if we can get them down a bit. they are not terrible bad but they are still out of range. so kidney stuff entered the lineup last night. so i got my lipids good to go, liver good to go and now i have to get my creatinine level in check and i will be 100% healthy according to my doc haha.


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
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

today

chest/delt/tri/cardio

handbike warmup
activation exercises 4 rounds ss
db press ss ss25x10 ss35x10 ss40x10 ss55x8 70x8 85x8 105x8
incline bb press 135x15 165x12 185x10 205x10 225x10 255x10
db hex press 50x10/3
machine fly 105x10 120x10 135x10+10p
bent over db lat swings 50x20/4
reverse peck deck fly 5sec neg 75x8 90x8 105x8/2
overhead cable extensions 90x10 110x10 130x10 150x10
db tate press 25x10 35x10 40x10 50x10
15 min step mill intervals 2-1

done for the day. no training partners today so i was solo. so no pacer today nor any help. i was actually able to still move some pretty good weight though but i might have had another set of db presses in me. pec and shoulder both felt good and solid today. may have also moved a little to fast so weight could have probably been higher on pretty much everything. still a great session and a really good pump.


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
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

today

legs/cardio

stationary bike warmup
rumble roller work
glute bridge w/iso x10(10s)/4
hs seated leg curls 25x8 45x8 70x8 90x8 100x8/4
squats x15 135x12 185x10 225x8 315x8 ds405x8ds 225x15
leg press 180x8 270x8 360x8 450x8 540x8 630x8 720x8 ds810x8ds 450x30
hacks 3sec neg 50x10 100x10 150x10
15 min step mill intervals 2-1

done for the day. excellent day in the books today. no issues at all today well still a little whoozie from sinuses but not to bad at all. all the weights moved great and got a really good pump going. i do think i may have ironed out a little of my issues. i think my cns may either be fried out or very stressed. good indicator for me is when i get ready to get into a medium all the way up to my heavy weights i start to shake a bit. so in prep to move the weight and get set up the slight shaking starts. so that tells me most likely i am having some cns issues. i have about 3 weeks left on this programming so i will try to keep pushing and take a nice deload to clean out and recover it completely before jumping back in. could also be to much coffee this am as well but i will pay more attention the rest of the week to see what's 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
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

I hear ya brother. At 46 I feel like most of my aches and pains are just from age.


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you got me by a few years man. i dread 50 for damn sure but i will have a rascal motorized cart by then most likely

[Pushtoday]

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

yeah man, everything seems to be tracking and cracking as normal. had the insurance adjuster come in this past weekend so hopefully i will have the house fixed up and the mold and crap out soon. i think the mold is seriously dicking up my sinuses and allergies. once that is cleaned up i should be 100x better, could be fall coming in also. who knows, getting old sucks balls

I hear ya brother. At 46 I feel like most of my aches and pains are just from age.


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[guns01]

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

I'm Just getting caught up with your log.
Looks like you're back in the groove, of course just some little nagging issues.
But that seems to be the norm for you.

yeah man, everything seems to be tracking and cracking as normal. had the insurance adjuster come in this past weekend so hopefully i will have the house fixed up and the mold and crap out soon. i think the mold is seriously dicking up my sinuses and allergies. once that is cleaned up i should be 100x better, could be fall coming in also. who knows, getting old sucks balls

[Pushtoday]

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


I'm Just getting caught up with your log.
Looks like you're back in the groove, of course just some little nagging issues.
But that seems to be the norm for you.

[guns01]

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

today

arms

handbike warmup
standing bb curls 20x10 30x10 40x10 50x10 60x10 (warmup)
cable press downs ss 80x10 90x10 100x10 120x10 ss 140x10ss 160x10ss 180x10ss 200x10/2ss
standing bb curls ss ss80x10/4
assist machine press downs ss 100x10ss 120x10ss 130x10ss 140x10ss 150x10ss
machine curls ss ss30x10 ss40x10 ss50x10 ss60x10 ss70x10
oa overhead db extensions ss 25x10ss 30x10ss 35x10ss 40x10ss
db hammers ss ss25x10 ss30x10 ss35x10 ss40x10
reverse bb curls 40x10/3
reverse grip press downs ds 120x10ds 100x10ds 90x10ds 80x10ds 70x10ds 60x10

done for the day. nothing crazy fancy or painful. well other than the stupid pump arm day. in and out quick. i made everything super sets today just to cut down on time and maximize the pump pain. great day in the books and saved my cheat for today. we are having company over for steaks. so excellent day.


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
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
cheat
steak
regular loaded baked potato
green salad with dressing
banana pudding

[guns01]

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

today

back

handbike warmup
db curl warmup 10x10 15x10 20x10 25x10 (all back to back)
chins x12 x10 x10 x8
3/4 cable pullovers working top end 80x10 100x10 120x10 140x10
hs pulldown w/ forced stretch 25x8 45x8 70x8 90x8/3
stretchers 70x10 85x10 100x10 120x10
db shrugs 50x10 70x10 80x10 90x10 100x10

done for the day. easy simple quick day in today. nothing more than pushing some blood in and stretching everything out. did have a little shoulder issue with tightness on the forced stretch pull downs but it is loosened up now. not actually using the machine i need but improvising on it. so that doesnt help to much. i did toss in that little bicep warmup because chins were first. i wanted to make sure i warmed up and protected them with that movement being first. i also forgot to do my damn activation exercises haha. good 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
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

today

chest/delts/tris/cardio

handbike warmup
activation exercises ss 4 rounds ss
db twist press ss ss25x8 ss35x8 ss45x8 ss50x8 55x8/3
pec minor dips ss x8/4ss
dips ss ss x8/4
reverse pec deck flys ss 75x15ss 90x15/3ss
bent over db swings ss ss45x20/4
cable press downs 120x8 140x8 160x8 180x8 200x8
db skullies 25x12 30x12 35x12 40x12
15 min step mill intervals 2-1

done for the day. i had a little bit of pec and shoulder tightness starting off but it loosened up big time by the time i finished the first movement. right elbow was a bit tender for the duration as well. need to pay attention to make sure i am not locking out and or snapping when i am pressing or doing tris. other than that smooth sailing today with no real issues at all. got a great pump and a good pace going for the duration of the session.



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
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

today

abs/back/bi/cardio

handbike warmup
activation exercises ss 4 rounds ss
meadows row ss ss x8 ss25x8 ss50x8 ss75x8 100x8 125x8 150x8
dead lift 135x5 225x5 315x5 405x5 455x0 (almost blacked out)
stretchers 70x10 85x10 100x10 120x10
chest sup machine rows 150x8 165x8 180x8 195x8
hs preachers 60x8/4
db curls 25x10 30x10/3
15 min step mill 2/1

done for the day. not to happy with today's progress at all. i did hit the goal on one of the focus movements to start the session. the second one was deads and i was gunning for 500 for 5. well not happening today. i got set up with 455, got tight braced and started to pull. got it about 1/4 of the way up and my vision started to fade out on me and room started to move. dropped it and sat down. if i would have picked it up i can guarantee i would have blacked out and been flat on my back. idk if it's my allergies, sinuses or what but everything felt great on the pull from setup to the start other than rolling into black out. not my bp either because i checked it yesterday morning and it was spot on. leaning towards sinus/allergy problem. sucked ass for sure though cause i knew i had a ton in the tank left. other than that pretty good session and everything felt really good.


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
meal 6
6oz turkey
12oz red potato
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

Hell yeah. Getting it done brother.
What was the Trest dose?


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100mg ed. i am trying to figure out how to blast really hard and safely while keeping my health markers in check at the same time. got to learn lots of new stuff as i get older and dont quite bounce back like i did 5 years ago. this little test run should be a pretty good indicator. i do know that with this cholesterol supp i should be able to manage my lipids pretty well. now ironing out everything else is key

[Pushtoday]

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

Hell yeah. Getting it done brother.
What was the Trest dose?


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