Follow Along G's Run to the NA's

[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

[guns01]

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

Blood work is good, sensitivity is stellar.
Care to share the supplement plan? If not, no worries brother.
Glad your healthy. [emoji1320]


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pretty simple and actually not to expensive:

fish oil, 8000 units vit d, cialis, 4g citriline malate, Morphorprime, red yeast rice 2400mg, green tea 100mg,and metformin at 500 zinc 1500mg nialor, 3 serving kidney stuff
ravenous 2-3x per day, ashwagandha 300mg and lions mane 2g

i think the biggest ones that have made the most impact are the morphoprime, nialor, fish oil and kidney stuff. the kidney stuff takes a bit to get used to and causes a bit of gas but it went away after a little less than a week

[BABY1]

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

Looking good in here, guns.

[Pushtoday]

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

Blood work is good, sensitivity is stellar.
Care to share the supplement plan? If not, no worries brother.
Glad your healthy. [emoji1320]


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[guns01]

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

today

back/cardio

hand bike warmup
activation exercises ss 4rounds ss
db rows ss60x6 ss80x6 ss100x6 ss120x6 140x12 150x12/3
chins x10/6
machine rows ng 150x8 165x8 180x8 195x8
machine pull overs 90x10 105x10 120x10 135x10
banded hypers x10/4
15 min step mill intervals 2-1

done for the day. not to happy with how hard the rows were today. they were stupid heavy for sets of 12 and damn if it didnt get me winded. going from 8 reps up by 2 per week, is a serious kick in the pants for sure. supposed to see how much strength i gained coming up next week by going back down to 8 but the gym that has db that go to 200 is closed until next year. so i am either going to have to band or figure something else out. the rest of the workout was awesome and the pump from the start was silly. also got my blood work back and it is all perfect right now. cool thing is my insulin sensitivity is through the roof. got my supps lined up pretty good to keep my health in check now i believe.


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

Brilliant! Prowlers first and second. Plus the cheat meal. [emoji1306] Win Win.


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had to do something to keep from dying. that dude front squats over 600 for sets of 15 on a regular basis. so he said he needed to work on conditioned strength haha. we will see if he wants to play again next weekend

[Pushtoday]

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

Brilliant! Prowlers first and second. Plus the cheat meal. [emoji1306] Win Win.


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[guns01]

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

yesterday

legs/cardio

prowler push 250lbs additional resistance 6 rounds 40 yards each
prowler banded drags 250lbs additional resistance 6 rounds 40 yards each
hs seated leg curl 45x12 70x12 90x12/4
squats x15 135x12 185x10 225x6 275x6 315x6 365x6(lost strongman buddy here) 405x6
leg press 490x30 690x30 780x30

done for the day. haha, had a session with my 340lb strongman buddy that is training for his arnold qual here in a few weeks. so i figured instead of letting him break me off, i would hook him up. so i reversed the order of training and it worked. i absolutely destroyed him with volume and speed. i was actually surprised at how much strength i was able to hold onto with all the volume leading up to squats. excellent session and the pump was unreal.


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
4 slices pizza
cinnabun cinnamon rolls

[guns01]

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

Looks like a absolutely ridiculous session. The kind where you can’t raise your arms to get your shirt off, or wash your hair. [emoji106]


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you know it man. the only good part of post cardio is it pulls some of the blood out to allow you to drive afterwards haha

[Pushtoday]

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

Looks like a absolutely ridiculous session. The kind where you can’t raise your arms to get your shirt off, or wash your hair. [emoji106]


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[guns01]

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

today

arms/cardio

hand bike warmup
rope press down warmup ss 80x8ss 90x8ss 100x8ss 110x8ss
ez bar curls warmup ss ss40x8 ss50x8 ss60x8 ss70x8
CRAZY EIGHTS DAY. ALL MOVEMENTS DONE BACK TO BACK
rope press downs 110x8ss 120x8ss 130x8ss 140x8ss
pro db kickbacks ss ss20x8/4ss
bench dips ss ss x8/4ss
ez bar curls ss ss80x8ss ss90x8ss ss100x8ss ss110x8ss
db hammer curls ss ss30x8/4ss
rope hammer curls ss ss60x8 ss80x8 ss100x8 ss120x8
15 min step mill intervals 2-1

done for the day. nice non stop fast pace pump fest today. really nothing crazy or fancy but def drove a ton of blood in in a very short period of time. i actually moved the weight up quite a bit today on curls and such. which i normally dont do because it is more important for the stretch and contraction than amounts moved. well form was perfect and everything felt light so i kept going up haha. joints will probably pay for it tomorrow. had more bloods done today to check my creatinine levels again. been taking the kidney stuff product for a couple weeks now. anxious to see if it has any impact and i am only dropping about a 1b or 2 at most a week. so fingers crossed i am good to go at least enough to get the doc off my back for a minute haha. training with my strongman buddy who has a comp coming up next month, so it should be interesting.


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

back/bi/cardio

hand bike warmup
activation exercises 4 rounds ss
db rows ss ss60x10 ss80x10 ss100x10 ss120x10 140x10 150x10/3
chins 55 reps total it took me 4 sets to hit my 55
hs iso rows 90x8 135x8 180x8 225x8ds 135x8 (didnt like contraction on last set so i dropped)
one arm supp pull downs 50x10 60x10 70x10
hypers x10/3
bb curls 40x8 50x8 60x8 70x8
15 min step mill intervals 2-1

done for the day. just like i figured my back was angry as hell. i was still able to hit goal weight and reps though even though it sucked pretty bad. had another wait for a pretty good amount of time to do my chins while a moron did stupid stuff in the cage. didnt cool down though and after that point we moved pretty quickly. great session for the most part


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

today

chest/delt/tri/cardio

hand bike warmup
activation exercises 4 rounds ss
db press ss ss30x10 ss40x10 ss55x10 ss70x10 85x10 100x10 110x10 (hit goal smooth and easy)
incline bb press pause 155x6 185x6 205x6 225x6 255x6 275x6
dips x17 x12 x11 x9
incline db fly 25x10 35x10 45x10+10p
bb over and back press 95x8/4
reverse pec deck fly 80x25/4
ind handle cable press down 100x10 110x10 120x10 140x10
15 min step mill intervals 2-1

done for the day. much much better day in the books today. everything went fast and smooth. moved some ok weight around and got a great pump. so i can actually say no complaints at all with training today. back is a tad bit sore and tender from yesterday's debacle though and hopefully it wont impact tomorrow's session. today is the mrs bday so i got an additional small cheat in today with a small piece of bday cake.


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
4oz sausage
4oz salsberry steak
8oz mashed potatoes
small slice of bday cake
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