Follow Along G's Run to the NA's

[guns01]

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

I went a little later today and only caught the tail end of the “holiday crowd” ��


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i always plan for it and for whatever reason my plan didnt work out to well. i live close to a military instillation so on top of them being out of work only 1 facility is open for them to use. so it doubles or triples the numbers in our normal gym. it drives you nuts. i went in one day when they all normally get off work and i spent almost 3 hours trying to do arms. to this day i will not go in past 3pm. i will go in at 4am before i try to train in the evening, it is horrible

[Pushtoday]

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

I went a little later today and only caught the tail end of the “holiday crowd” 🤬


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[guns01]

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

today

abs/back/bi/cardio

hand bike warmup
hanging leg raise x10/4
activation exercises 4 rounds ss
meadows rows ss ss25x8 ss25x8 ss50x8 ss75x8 ss100x8 ss125x8
rack pulls 135x3 185x3 225x3 275x5 315x5 365x5 405x5 455x5
cable pull overs 100x8ss 120x8ss 140x8ss 150x8ss
one arm cable rows ss45x8 ss50x8 ss60x8 ss70x8
rope face pulls 80x12 100x12
ez bar curls 5sec neg 50x8 60x8/4
15 min step mill intervals 2-1

done for the day. great day in the gym training wise, terrible day in the gym people wise. i hate freaking holiday weekends and i even went in later to try to off set the crowd. no freaking bueno on that idea, it was wall to wall. so to say it took a bit longer would be a stretch. still got in a very good very slow session. moved some really good weight and got a pretty good pump going. i figured after only getting about 4 hours of sleep on friday and driving all day sat and being so tired on sunday it would hamper today. i was pretty surprised that it didnt at all. felt really good. my bicep is a little angry again but i have having some pt done tomorrow so i should be brand new wed. not looking forward to it but i know it will help a ton.

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

today

back/bi/cardio

hand bike warmup
activation exercises ss 4 rounds ss
one arm db rows ss60x10 ss70x10 ss80x10 ss100x10 110x10 120x10 130x10 140x10
machine pull overs ss 120x8/4ss
chins ss ss x8 ss x7 ss x7 ssx6
prone shrugs 25x12 50x12 75x12 100x12
db curls 10x10 15x10 20x10 25x10
15 min step mill intervals 2-1

done for the day. nothing crazy or fancy today. did get a little heavy on the db rows but they felt good and light so i pushed them up a tad bit. i did have a little issue with my bi starting to tighten up and pull a bit. nothing crazy but i did back off on my bicep work a smidge just to be safe and protect it. i am having it and a couple other things worked on next week. so hopefully it will all be like new. all in all a great day in with a good pump and no serious issues at all. traveling tomorrow so this is only a 5 day week. cpap machine is also doing much better and i am hitting 100% on the app and having less than 1 event an hour. so it is working pretty good. nose is sore as all hell but i am pretty much used to it now.

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

today

abs/legs

standing cable crunch w/vac 70x10/4
stationary bike warmup
rumble roller work
glute bridges w/iso x10(10s)/4
seated leg curls 90x10 105x10 120x10 135x10 150x12 165x10 180x8 195x6
adductors 190x10/3
squats x10 135x10 185x10 225x8 275x8 315x8 365x8 425x8
hacks rb 270x5 360x10 450x10 ds540x10ds 450x10ds 360x10
leg extensions no clue on the weight but it was a cluster set x16 x10 x9 x8

done for the day. another day of running and tomorrow will be the last day i have to do that. so maybe i can get a little rest and recovery in now. dont think i have any running on friday either. so no cardio today. i will get in tomorrow on my off day and make it up. great session in today. smooth heavy and a brutal painful pump. squats went very very well and i had intended on going up a bit more but figured since i had a drop set of death coming up, pushing up to high would have been no good. my work sets broke my ass off anyway before the dsd. surprisingly everything felt and feels pretty good. a little tweak in the groin but nothing major, it feels better already.

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

[Love2liftkat]

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

Nice work!! Way to nail both goals!!

[guns01]

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

today

chest/delts/tri/cardio

hand bike warmup
activation exercises ss 4 rounds/ss
incline db press ss ss25x10 ss40x10 ss55x8 ss70x8 85x8 100x8 115x8 (broke what i have been doing)
incline bb press 155x6 185x6 205x6 225x6 255x6 285x6 (broke this one as well)
db hex press cluster set 55x17 x10 x8 x7 (20 sec between)
machine flys 105x10(30s) 120x10(30s) 135x10(30s)
db rear lat swings 50x30/4
banded db press 50x8/4
one arm overhead db extensions 25x10 30x10 35x10 40x10
15 min step mill intervals 2-1

done for the day. well the goal for this 4 week block was to increase reps with top end weight for the first 4 and then increase the total weight for the same amount of reps from the first week. so we nailed them both with 5lb increases. i probably could have hit a little more but i didnt want to bother the guy that was giving my a hand off anymore during his workout nor did i want to agervate the pec more before i have it worked on again. all in all a very very strong day with no issues at all. hit the goals and got it done. another running day haha, so i am wasted again today. i would be dead most likely if i hadnt got on the cpap machine. that thing is making a huge difference in how i feel.

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

Good job brother.
Training [emoji736]
Meals [emoji736]
Everything else life threw at you today[emoji736]


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thanks man. not even close to what you have to deal with daily but def a change in pace for my big butt. i am used to training balls to the wall then hitting the boxing gym for an hour and a half or so and the rest of the time is eating and holding my recliner down. so the running around is an eye opener haha

[Pushtoday]

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

Good job brother.
Training [emoji736]
Meals [emoji736]
Everything else life threw at you today[emoji736]


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[Love2liftkat]

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

Days like that you feel accomplished yet utterly exhausted at the same time!! Great job getting it all done!

[guns01]

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

today

back/abs/bi

handbike warmup
activation exercises 4 rounds ss
one arm machine rows ss ss80x8 ss100x8 ss120x8 ss140x8 160x8 180x8 200x8 220x8 240x8 260x8
chest supp machine rows 150x10 165x10 180x10
chins ss x10ss x9ss x8ss x8ss
machine pull overs ss ss120x8/4
hypers x20/3
rope crunches w/vac 70x10/4
db preachers 25x8 30x8/3
bb curls 70x8/4 (10s rest)

done for the day. crazy crazy day in today. ran around like a mad man, kids back in school, setting church up for an event boxing practice, gym and trying to get all my meals in. it was a success but damn if it didnt kick my ass. the session today was excellent felt strong and got a hell of a good pump. everything went smooth and felt great. i am just wasted ass tired after haha. good day in the books nonetheless.

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

Night menu , guns. Was that homemade stromboli?

nah, we have a couple hole in the wall pizza places that make really good stuff

[BABY1]

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

Night menu , guns. Was that homemade stromboli?

[guns01]

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

Yessir, I Looooove blizzards.
When you say Stromboli w/ gravy. You mean red sauce or...


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meat gravy is red sauce with meat and mushrooms in it. not just straight up sauce

[Pushtoday]

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

Yessir, I Looooove blizzards.
When you say Stromboli w/ gravy. You mean red sauce or...


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