Follow Along G's Run to the NA's

[guns01]

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

today

chest/delt/tri/cardio

hand bike warmup
activation exercises ss 4 rounds ss
machine press ss80x12 ss90x12 ss100x12 ss120x12 140x12 160x12 180x12 200x12 220x12 230x12 (couple forced reps on last set)
incline press 155x6 185x6 205x6 225x6 255x6 275x6
dips x10/3
machine fly 105x10 120x10 135x10
db lat swings 55x20/4
reverse pec deck fly 75x25/4
cable press downs 100x12 120x12 140x12 160x12 180x12
15 min step mill intervals 2-1

done for the day. other than a little joint pain and stiffness today was a spot on day. no real issues at all going in or by the end. felt nice strong smooth and got a great pump going. cardio is still kicking my butt when it wasnt before, so that aspect sucks with only missing a week. good stuff across the board today 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
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

today

legs

stationary bike warmup
lying leg curls 25x12 45x12 70x12 90x12 115x12 135x12 180x12
leg press 180x8 270x8 360x8 450x8 540x8 630x8 720x10 (this machine was heavy as hell)
belt squats 90x12 180x12 270x12 360x12 450x12
leg extensions x15/3 (no clue on weight)
db stiff leg dead 60x10 65x10 70x10

done for the day. running way way behind today on my time line. an older friend of my wife is in the hospital and most likely not going to make it. so we stopped in to visit and check on the family before training. so i had to skip my cardio due to timing. weight is still down so i dont think it will hurt anything haha. felt ok training today. knees, hips and the one hip flexor were a tad bit tight and achy but i also forgot my roller. not a bad day but a kind of off day. i still moved some pretty good weight pretty easy and it didnt feel overly heavy. well the setup on that particular leg press makes light weight feel stupid heavy regardless of how good the day is. not our normal gym so we had that and the belt squat to work with today. i didnt want to back squat today, just to be cautious. over all in all reality not that bad of a 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
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

today

back/bi/cardio

hand bike warmup
hs iso row 45x10/2 90x10 135x10/3
one arm sup pull down 50x10 60x10/3
rope face pulls ss 100x10ss 110x10ss 120x10ss
cable pull overs ss ss100x8 ss110x8 ss120x8
deads 135x10 225x10 315x10
seated db curls 15x10 20x10 25x10 30x10
db hammers 25x10 30x10 35x10 40x10
15 min step mill intervals 2-1

done for the day. much better session today. not as much ache and pain going on at all today. still a tad bit tight though but everything didnt feel like a damn ton. so i will take it as a positive sign. great pump and the deads actually felt really good surprisingly. i probably should have left them alone but all the hypers were taken and i wasnt waiting.

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

So glad you’re ok! Was worried! Hate you guys had so much flooding and damage! Heart breaking!! Good to see you’re back at it

thanks. we will get back on track in no time

[Love2liftkat]

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

So glad you’re ok! Was worried! Hate you guys had so much flooding and damage! Heart breaking!! Good to see you’re back at it

[guns01]

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

today

chest/delts/tri/cardio

hand bike warmup
machine press 80x10 90x10 100x10 120x10 140x10 160x10 180x10
hs incline 50x8 75x8 100x8/2
machine fly 90x10 105x10 120x10 135x10
reverse pec deck fly 75x20/4
db lats 25x10/4
cable press downs no clue on weight did sets of 10 until i hit the stack. 4 sets total
oa overhead db extension 20x10 25x10 30x10 35x10
15 min step mill intervals 2-1

done for the day. well i got in and got it done. it was a very very painful day in today. my shoulders hurt, my elbows hurt, chest was super tight and everything felt stupid heavy. so to say today was a success would be a half truth. i did get a pump going and got my cardio in so that was successful other than that it was a freaking wash. i know i will be happy that i did it next week and fingers crossed i will be 100% and good to go on monday. i started up the trest ace today. the big note on it is it has a bit of pip and burns like fire. i will accept that as long as it does what it is supposed to do.

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

Holy Hell, I guess Now it’s time for some catch up. What’s the plan slow and steady?



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going to go easy for the remainder of the week, while i refuel and rehydrate and wake the muscles back up. then monday i will try to go back wide open again. should be able to have all of my food needs and stuff covered by then. well at least hopefully. i do have all my turkey and stuff back as well as a stock pile of rice potatoes and oats. so i should have no problem going at it monday, fingers crossed

[Pushtoday]

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

Holy Hell, I guess Now it’s time for some catch up. What’s the plan slow and steady?



Sent from my iPhone using Tapatalk

[guns01]

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

today

legs/cardio (kinda deload)

stationary bike warmup
seated leg curls 75x10 90x10 105x10 120x10 135x10
abductor ss 80x10ss 90x10ss 100x10ss 110x10ss
adductor ss ss190x10/4
machine leg press 6 sets of 10 went up to the full stack. no clue on the weight but it was pretty light)
leg extensions 4 sets of 10. same thing here
15 min step mill intervals 2-1

done for the day. guess who actually made it back into the gym? this guy and i found some of the foods i needed. not everything but i got protein and some fat and carbs. so i will be able to get some nitrogen balance back and blood moving to finish this week out. not going to be anything crazy though and i will just pump and get my cardio in. that cardio after having almost a full week of doing nothing and being super dehydrated and under eating kicked my butt. i was huffing and puffing and my heart rate jumped up high. crazy how fast you lose it and or when you are not firing on all cylinders as usual. last night was the first night with my cpap as well. so i should be able to get everything back into wack finishing out the week.


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

Glad your safe and back in the gym. [emoji1320]


Sent from my iPhone using Tapatalk

def safe but far from fucked up. we had some pretty good damage lost all of our food and just got power and good cell service yesterday man. it was miserable and sucked something fierce. we made it through though and hopefully i can get back in for some touch up training tomorrow. no clue when i will be able to get some good clean food going in on a consistent basis. no real supply of anything fresh as of right now, so idk. could have been much worse but living off of one hot meal if we were lucky and pb and j and canned food is terrible lol. all good though, i didnt lose water service at all

[Pushtoday]

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

Glad your safe and back in the gym. [emoji1320]


Sent from my iPhone using Tapatalk

[Love2liftkat]

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

we have boxes that have like 2in sections that you can add and take away. plates work pretty good or if you are needing small adjustments you can stand on a plate like a def while the weights on the bar are on something. that's great for small adjustments. in a pinch, or just to change the angle if you have a floor mounted t bar station or landmine. you can do your deads that way and same with a plate under you. you can really lock the lats in with the tbar version and pull nicely

Good idea! Can’t believe I never thought of that! Will try for sure! Thanks!


How are you guys hanging in on the weather? Looks like it just won’t leave NC

[guns01]

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

That is pretty impressive that you’re stronger off the floor! I haven’t attempted any other way since I’d basically have to stack weights in order to lift it. (No true power rack in my gym)

we have boxes that have like 2in sections that you can add and take away. plates work pretty good or if you are needing small adjustments you can stand on a plate like a def while the weights on the bar are on something. that's great for small adjustments. in a pinch, or just to change the angle if you have a floor mounted t bar station or landmine. you can do your deads that way and same with a plate under you. you can really lock the lats in with the tbar version and pull nicely

[Love2liftkat]

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

That is pretty impressive that you’re stronger off the floor! I haven’t attempted any other way since I’d basically have to stack weights in order to lift it. (No true power rack in my gym)

[guns01]

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

today

back/bi

handbike warmup
activation exercises ss 4 rounds ss
meadows rows ss ss x10 ss25x10 ss50x10 ss75x10 100x10 125x10
rack pulls(2in lower than last week) 135x3 185x3 225x3 275x5 315x5 365x5 405x5 455x3 (10sec reset) x2
cable pull overs ss 100x8ss 120x8ss 140x8ss 160x8ss
one arm sup pull downs ss ss50x8 ss60x8 ss70x8 ss80x8
face pull 100x12 110x12 120x12
standing ez bar curls 40x12 50x12 60x12 70x12
db hammers 25x10 30x10 35x10 40x10

done for the day. say what? yes i made it to the gym. the gym's managing partner made it back into town and is keeping it open as long and as soon as possible. so i got to hit all the major primary days. was an ok session today. felt good stable and strong on the meadows rows, not so much on the pulls. felt great up to 405 but when i hit the first 3 on 455 it felt bad and off. so instead of cheating myself out of those final two reps. i pulled back took about 10 deep breaths reset and pulled the other 2. those 2 actually felt right. may have lost focus or dicked up my setup initially but i knew if i pulled number 4 setup that way i would hurt something. all in all though other than that minor setback it was an excellent day. i have also figured out that i am stronger pulling off the floor than i am a few inches off the floor or even above the knee. not normal for most people but that's how i am setup. no training tomorrow since it is an off day and i dropped cardio again today making my finalized prep for the storm.


meal 1
3 whole eggs w/light cheese
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
1/2 cup black beans
1/2 avacado
1 cup green beans
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
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
8oz kumbucha