Follow Along G's Run to the NA's

[guns01]

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

Looks like a great session to me!
Had to look up the kumbucha! [emoji848]

Praying things aren’t too bad for you through the storm!!

it's great for your stomach and digestion. does some other good things also. on a side note it isnt very tasty at all. and thank you, hopefully you guys will dodge it as well

[Love2liftkat]

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

Looks like a great session to me!
Had to look up the kumbucha! [emoji848]

Praying things aren’t too bad for you through the storm!!

[guns01]

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

today

chest/delts/tris

handbike warmup
activation exercises ss 4 rounds ss
machine press ss ss75x10 ss90x10 ss105x10 ss120x10 135x10 150x10 165x10 180x10 195x10 210x10 225x10 (not the normal machine i like to use)
bench press 135x6 185x6 205x6 225x7 255x7 275x7 275x7
dips x10/3
db press 70x8/3
cage press 95x6 145x6 195x6 165x6 (195 was slow and way to heavy even though i got it)
reverse pec deck 75x25/4
cable press downs 100x8 120x8 140x8 160x8 180x8 200x8
over head one arm db exten 25x12 30x12 35x12/2

done for the day. not a bad session at all today. moved some pretty good weight and everything felt pretty good. got a great pump going. i didnt do cardio because we had to run around all morning making preps for the hurricane. so i figure that with the stress i have burned more than enough cals. not to mention having to prepare everything outside and around our house. most likely i wont be able to train for the remainder of the week because of the stupid ass storm. looking like it is going to be really really bad. going to get my food out and prepped up for the next few days so i am not getting in and out of the fridge and freezer. prep for a damn storm sucks ass.


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

[Pushtoday]

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

Hopefully the Hurricane steers clear or at least weakens and doesn’t wreak much havoc.


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[guns01]

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

today

abs/legs/cardio

hanging leg raise x10/4
stationary bike warmup
rumble roller work
glute bridge w/iso x10(10s)/4
lying leg curl warmup 60x20/3 (10 were with a full 3 sec squeeze and 10 were pump)
adductor 190x10/3
leg press 270x10 450x10 540x8 630x8 720x8 810x8 900x8 990x8
squats x10 135x10 185x10 225x5 275x10/3
leg extensions x8/3 (4 sec squeeze)
lying leg curls 100x12/4 (20 sec rest)
15 min step mill intervals 2-1

done for the day. not to bad of a session today. i was able to move up a set of plates on the press with no hip flexor issues and nothing tightening up to bad. knees did get a little tight and angry going into squats. so i kept it at 275 for my sets of 10 because i had perfect control and speed at that weight. i was shooting for 315 but i knew the way i felt no way i was going to get any good speed or explosiveness going after the heavy leg press. got a great pump and actually didnt have any major issues. low back did get a tad bit pumped up but nothing uncomfortable. good stuff. i may only be able to get my primary work done this week since we are looking at nasty hurricane shit. so at least we may be able to get all the primary stuff done. hopefully it doesnt flood and jack everything up for weeks.


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

[guns01]

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

Couple good days brother.
Man I haven’t had Long Johns in years.



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we havent either but the mrs was working in the area where it is at. i love ljs i just dont like going down there to get it haha.

[Pushtoday]

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

Couple good days brother.
Man I haven’t had Long Johns in years.



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[guns01]

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

yesterday

chest/delt/tri

handbike warmup
activation exercises 4 rounds ss
machine press ss ss80x10 ss90x10 ss100x10 ss120x10 140x10 160x10 180x10
pec minor dip ss x10/4ss
dips ss ss x8/4
cage press ss 135x8/4ss
db lats ss ss20x8/2 ss25x8/2
pro db kick backs 20x10/4
floor press 135x8 185x8 225x8 225x6 1/2 (failed on that last one)

done for the day. nothing crazy at all today. very super fast paced session today. i got it all knocked out solo in a little less than 45 mins. i was still able to move some pretty good weight and got a fantastic pump. i did give a full serving of the suns out bums out pre workout a try. damn if it didnt get me cranked up and cranking. training split this upcoming weeks is going to change a bit and i am firing up my blast. so productivity should increase hopefully.


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
cheat
long john silvers chicken
black berry cobbler w/ ice cream

[guns01]

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

today

back/abs/bi/cardio

hand bike warmup
activation exercises ss 4rounds ss
low cable rows ss ss70x12 ss85x12 ss100x12 ss120x12 140x12 160x12
cable pullovers ss 100x8ss 120x8ss 140x8ss 160x8ss
reverse facing sup pull downs ss ss70x8 ss85x8/3
machine prone shrugs 105x10 120x10 135x10 150x10
standing cable crunch w/vac 70x10/6
db curls 25x8 30x8 40x8 45x8ds 25x8 (wasnt happy with the squeeze on the last set)
db hammers 25x12/4
18 min step mill intervals 2-1 (not supposed to be 18 mins but i switched machines and had to make the time even)

done for the day. crazy day this am. i had to have bloods drawn at 8 so that in itself and being fasted dicked up my time line a bit. still got the meals in and into the gym close to the planned time haha. got a quick pace nasty session in. nothing to write home about weight wise but still great pump and everything flowed very smoothly. i can def tell the pt work paid off on my upper body. hopefully the lower will be nice to me next week and fire properly. all in all a good day in the books.

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

[guns01]

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

Cannolis are an all time favorite of mine.
Looks like a solid day of eating.

And Happy Anniversary to you and the Mrs.


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we had an old no kidding deli like straight up in italy on the other side of the city from us. they had the best cannolis on the planet. they always did the fresh when you ordered and i have had them in italy in a number of places. these were the best haha but then again i am pretty sure any and all are good.

and thanks man i appreciate it

[Pushtoday]

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

Cannolis are an all time favorite of mine.
Looks like a solid day of eating.

And Happy Anniversary to you and the Mrs.


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[guns01]

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

today

legs/cardio

stationary bike warmup
rumble roller work
lying leg curls 60x10 80x10 90x10 100x10 110x12 120x10 130x8 140x6
leg press 270x8 450x8 540x8 630x8 720x8 810x8 900x8
bb lunges 95x10 145x10 195x10
leg extensions x8 x8 x8+30p
bb stiff leg 95x8 145x8 195x8
15 min step mill intervals 2-1

done for the day. not the best day in the books today but not to shabby. i am pretty sore and beat up from the pt yesterday and i honestly think i may have been a bit dehydrated also. so i really really didnt push to awful hard. it didnt feel shaky but it also didnt feel right either. so i am thinking that i may have been more busted up than i was when i was being treated before. either way still got some pretty good work in. pump was fantastic but still was looking for a bit more. eating lineup today is not normal haha. it's my anniversary so, i gave the mrs the day off from cooking and we went to eat where she wanted to for today. so not crazy high cals but far from clean. i will make the call on if today is a cheat by how the scale reacts over the next 2 days. if it stays up no cheat on sat. if it pulls back down where i was today i will have the additional cheat. good times

meal 1
gravy and biscuits
sausage and eggs
intra as usual
meal 2
bread stick chicken parm sandwich
fries
1 1/2 cannolis
meal 3
8oz steak
8oz sweet potato
brownie

yes that gravy and biscuits sat in my gut like a damn brick during leg training. it was so good but it also sucked ass as well

[guns01]

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

That’s awesome brother, she kicked the shot outta you and you’ll be better off because of it. I love that.


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felt like i went 10 rounds with tyson. funny thing is i bet she had to wash her table because i was sweating like a mad man haha

[Pushtoday]

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

That’s awesome brother, she kicked the shot outta you and you’ll be better off because of it. I love that.


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[guns01]

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

today

chest/delts/tri/cardio

hand bike warmup
activation exercises 4 rounds ss
machine press ss ss80x10 ss90x10 ss100x10 ss120x8 140x8 160x8 180x8 200x8 220x8
bench press 135x5 185x5 205x5 225x5 255x5 275x5 (no training partner today so i stopped there)
dips ss x8/3ss
stretch pushups ss x23 ss x17 ss x11
cage press 95x8 135x8 185x8(sloppy) 155x8
reverse peck deck 90x15 105x15/3
cable press downs 100x12 120x12 140x12 160x12 180x12
db over head extensions 30x10/4 (10sec stretch at end of each set)
15 min step mill intervals 2-1

done for the day. great session in today. nice steady fast pace. i moved some pretty good numbers and felt pretty good. this is the setup for this next block of training and i am pretty sure the focus movement will be machine press. so i got the base idea of how heavy it will be and increase reps each week. so not to shabby at all. i did go get some pt work done today and she absolutely wrecked my ass from head to toe. went in for the pec bicep and hip flexor. she looked me over and said haha, nope we have a ton of work to do. so to say that i was firing nice and smoothly is not even close to the truth. lats hips ham and adductor on one side were locked together. ham and quad lat and oblique locked on the other side. scapula and all kinds of other stuff was seized up badly. i am beat up pretty good now but i should feel great tomorrow. i dread the follow up appointments damn it.

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