Follow Along G's Run to the NA's

[guns01]

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

yesterday

calves/chest/delts/abs/cardio

seated calf raise 25x15 50x15 75x10 100x10 125x10 150x10 ds125x10ds 100x10ds 75x10ds 50x8
machine press 70x15 90x15 110x10 130x10 150x10 170x10 190x10 110x12
machine flys 70x10 90x10 110x10 130x10 70x10 90x10
incline dante rear delt rows 40x10 50x10 60x10 70x10 80x10 90x10
db lats 10x10 15x10 20x10 25x20 20x10/2
machine crunches x15/4
15 min stepmill intervals 2-1 level 17 and 7

done for the day. obviously i am still dealing with the bs shoulder issue that the pt created last year. my graston lady says i have a bursa sack that is creating issues etc.... so we are tying to figure it out. at least i am not pressing 100 and feeling god awful pain now but it is still very limited. i can do certain machines cable cross overs and some fly machines. still get a pretty good pump going but very limited. so for a limited session not to bad. another good day in the books with no real complaints.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
300g jasmine rice
2 cups spinach
meal 2
8oz chicken
300g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
300g jasmine rice
meal 5
2 cups egg whites
300g jasmine rice
asparagus
meal 6
6oz bison
300g jasmine rice
meal 7
8oz sirloin
300g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

Crazy let see some posing/size pics?

Sent from my SM-S918W using Tapatalk

i will put some up when i fire up prep this year

[rnixon]

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

yesterday

calves/back/abs/cardio

toe press 110x15 130x15 150x10 170x10 190x10 210x10
hs pulldowns 45x15 70x15 90x12 115x12 135x10/2 70x12
hs low rows 45x15 70x15 90x10 115x10 135x10/2 45x15
ng close grip pulldowns 55x10 70x10 85x10 100x10 120x10 140x10
wide pro grip cable rows 85x10 100x10 120x10 140x10 160x10 100x12
t bar rows 45x10 90x10 135x10 180x7ds 90x10
cable crunches 55x15/4
15min step mill intervals 2-1 level 16 and 7

done for the day. going to get back to regular logging again. wasnt any point the last 2 weeks because my training was sporadic and rushed with last week only being a 3 day training week for my 5 year colonoscopy bs. so no eating the day before and guts being wrecked the next two days. so that ruined that week. cool thing was i got to nail out some good therapy work and cryo treatments while not being completely wrecked. so that brought me into this session fresh and as health as possible. so no really bad complaints at all and all my numbers were actually pretty damn good. so completely happy with that. so we will see how many good sessions and weeks i can string together. cardio after missing a bit was way harder than it should have been and sucked as usual. was up close to 1k grams of carbs a day for a while and now i am pulling it back down again

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
300g jasmine rice
2 cups spinach
meal 2
8oz chicken
300g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
300g jasmine rice
meal 5
2 cups egg whites
300g jasmine rice
asparagus
meal 6
6oz bison
300g jasmine rice
meal 7
8oz sirloin
300g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Crazy let see some posing/size pics?

Sent from my SM-S918W using Tapatalk

[guns01]

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

yesterday

calves/back/abs/cardio

toe press 110x15 130x15 150x10 170x10 190x10 210x10
hs pulldowns 45x15 70x15 90x12 115x12 135x10/2 70x12
hs low rows 45x15 70x15 90x10 115x10 135x10/2 45x15
ng close grip pulldowns 55x10 70x10 85x10 100x10 120x10 140x10
wide pro grip cable rows 85x10 100x10 120x10 140x10 160x10 100x12
t bar rows 45x10 90x10 135x10 180x7ds 90x10
cable crunches 55x15/4
15min step mill intervals 2-1 level 16 and 7

done for the day. going to get back to regular logging again. wasnt any point the last 2 weeks because my training was sporadic and rushed with last week only being a 3 day training week for my 5 year colonoscopy bs. so no eating the day before and guts being wrecked the next two days. so that ruined that week. cool thing was i got to nail out some good therapy work and cryo treatments while not being completely wrecked. so that brought me into this session fresh and as health as possible. so no really bad complaints at all and all my numbers were actually pretty damn good. so completely happy with that. so we will see how many good sessions and weeks i can string together. cardio after missing a bit was way harder than it should have been and sucked as usual. was up close to 1k grams of carbs a day for a while and now i am pulling it back down again

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
300g jasmine rice
2 cups spinach
meal 2
8oz chicken
300g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
300g jasmine rice
meal 5
2 cups egg whites
300g jasmine rice
asparagus
meal 6
6oz bison
300g jasmine rice
meal 7
8oz sirloin
300g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cest/delt/arms/abs/cardio

cable cross overs high to low 10 sets of 15
machine press 90x15 100x15 110x15 130x15 150x15
ng incline press 100x10 115x10 130x10 145x10
db lats 10x15 15x15 20x15 25x15
bent over db rear lats 10x15 15x15 20x15 25x15
rope press downs 4 sets of 15 (tut)
bent over bb curls shoulders locked 20x10 30x10 40x10/2 (tut)
machine crunches 40x15/4
15 min stepmill intervals 2-1 level 17 level 7

done for the day. if you are paying attention to my chest and shoulder work, i am still having issues pressing. it has gotten kind of better but i am still limited on movements. i have actually increased strength in the cross overs and presses and i am slowly working on finding other movements that dont make it even more pissed off. still get a great pump for the most part and most of the chest and shoulder work i have been doing has been super slow tut or light with super high reps to drive as much blood in as possible. doc says that just like my knee the muscles are super tight and pulling the joint causing pain and lack of mobility. keep doing the therapy bs and soft tissue work and it will get better eventually. sucks ass, so since i am not able to go quite as hard on chest and shoulders i have been adding in a couple sets of arms. nothing crazy just some pump work to get blood in. all in all a good session

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 rice krispy treats
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
2 rice krispy treats
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
200g jasmine rice
2 rice krispy treats
asparagus
meal 6
6oz bison
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
2 rice krispy treats
apple
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

Monday

back/abs/cardio

mag wide grip pull downs 85x15 100x15 120x15 140x15 160x15 180x15 120x8(5sec contract)
chest supp pg machine rows 135x15 150x15 165x15 180x15 195x15 210x15 120x10(5sec contact)
incline db seal rows 25x15 35x15 45x15/2 (hit the wall)
t bar rows 45x15 70x15/3
hypers x15/4
reverse hypers 90x10/4
machine crunches 40x15/3
15 min stepmill intervals 2-1 level 17 level 7

done for the day. finished up this block with sets of 15. was trying to increase the reps that i topped off my sets of 8 with on all my movements. well unfortunately my strength dropped off after the second movement and went down hill on me from there. had a pretty good block this go round with no really bad issues at all. smooth and steady with some great pumps. i did switch over to the intervals for cardio for a bit and also brought my carbs and cals up quite a bit higher. everything has been running pretty smooth the last few weeks. been busy as shit though.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 rice krispy treats
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
2 rice krispy treats
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
200g jasmine rice
2 rice krispy treats
asparagus
meal 6
6oz bison
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
2 rice krispy treats
apple
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

legs/cardio

seated leg curls 75x20 90x20 105x8 120x8 135x8 150x8 165x8 180x8
leg extensions 55x20 70x20 85x20 100x20 115x20
adductors ss 100x20ss 120x20ss 140x20ss 160x15ss 180x15ss 190x15ss
abductors ss ss80x10 ss90x10 ss100x10 ss110x10 ss120x10/2
leg press 90x9 180x8 270x9 360x8 450x8 540x8 630x8 720x8
hacks 90x8 180x8 270x8 360x8 450x8
15 min stepmill intervals level 17-7

done for the day. thanksgiving family leg day tradition in my house. we get up have pre workout meal and hit legs every holiday no questions asked. then come home and have breakfast and start the days cooking for the big meal. pretty damn good session today with no issues at all. felt good and strong and got some damn good work in. only side issue i had was with cardio since we were pushing tempo pretty hard to beat the crowd i didnt let my heart rate come back down before jumping into the intervals which made it extra hard. i have been training normal and not logging on here because i have been crazy busy. i did pull carbs back down from around 800 back down to about 600 and dropped lss and swapped it out for intervals for a while. been working on improving my hrv. all in all a good session. wont be listing my meals for the day since the only normal meal i had was my preworkout meal. the rest was thanksgiving foods with lots of ham and sweet potato casserole haha.

[guns01]

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

yesterday

calves/back/abs/cardio

machine toe press 6sets x10+10p bottom end
hs wide grip pulldowns 85x15 100x12 115x10 130x10 145x10 160x10 (3sec contract)
chest sup pg machine rows 100x10/2 115x10 130x10 145x10 160x10 (3sec contract)
incline db seal rows 25x10 35x10 45x10 55x10
hs low row 45x10 70x10 90x10 115x10
pg wide low rows to sternum 70x10 85x10 100x10 120x10 140x10
hypers x15/4
standing cable crunch w/vac 70x15/4
30min stepmill lss level 9

done for the day. still sticking with the same tempo focus this week but switching to work more thickness to the upper mid back. so a lot of pronated grip work and pinching the shoulder blades. now the key for me here is 1- not to make my lower rhomboid/trap area angry or 2- jack up my neck again. so focus is razor sharp and i may or may not swap in some shrugs off and on, i honestly will have to play that one by ear. i have a couple spots where nerves are close to being pinched from being blown up and training hard for years on end. so i have to be extra careful when putting a lot of work in around this area. the pump from this was nasty and painful to say the least and i would say a damn good session overall. cardio even though i dropped it a level was not as brutal as normal but i had to wait about 15 mins on the stairs so my heart rate was down when i got on. i did do the last 8-9 mins at level 10 just for good measure though.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz bison
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
apple
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

legs/cardio

seated leg curls 75x20 90x20 105x15 120x12 135x12 150x12 165x12ds 120x20 (3sec negs)
one leg leg extensions 25x12 35x12 45x12 55x12 65x12 75x12 85x12 25x30
adductors 100x20 120x20 140x20 160x12 180x12 190x12 235x12
leg press 200x12 400x12 600x12 690x12 780x12 (3sec negs)
hacks 90x10 180x10 270x10 360x10 (3sec neg)
30min stepmill lss level 9

done for the day. not to bad of a session today and def getting stronger on the slow end neg tempos. i was a little worried it wasnt going to go to well because my knees were a little sore going in but fortunately no issues at all. i actually only pulled the knee sleeves up on 2 sets total for the day. so that was a success in itself. i will normally only pull them up when they feel like they are starting to act up and honestly i think my issues this year came from using them to often and making my tear drops to weak. so now i only pull them up when i know i need to. i did pull back on the cardio level one notch to not get beat up so bad. it only shaved about 8bpm off the heart rate. so my cardio system is still working hard. pretty good session and week so far.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz bison
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
apple
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

calves/back/abs/cardio

toe press machine 130x10 145x10 175x10 190x10 210x10 230x10
chins x10/4
mid back cable cross x10/6 (heavy)
incline db seal rows 25x10 35x10 45x10 55x10
db shrugs (3sec contract) 55x10 65x10 75x10 85x10
rogers row sup grip (5sec contract) 45x8 70x8 90x8/2
hypers x15/4
reverse hypers 90x10/4
machine crunches 40x15/4
30 min stepmill lss level 10

done for the day. got a bunch of recovery work in last week, so feeling pretty good and fresh going in. still having a little bit of an issue with the area where my ribs keep popping out of but other than that pretty damn solid. that area doesnt really hurt or anything it just pumps up really bad and gets tight as shit. then eventually the ribs come out and bam that's when it hurts and gets crazy painful sore. moving some pretty good weight around and getting some damn good pumps going. good stuff across the board the last week or so. the late night friday night lights games are beating my ass though haha.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz bison
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
apple
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

calves/chest/delts/abs/cardio

seated calf raise 50x10 75x10 100x10 125x10 150x10/2 (3sec stretch)4
cable cross high to low 10sets of 10 (went pretty damn heavy and finished each set with a 5sec squeeze)
machine press 85x10 100x10 115x10 130x10 145x10 160x10 175x10
reverse peck deck fly 45x15 60x15 75x15 90x15
peck deck fly 40x10 50x10 60x10 70x9failed
db lats 10x10 15x10 20x10 25x10
decline leg raise x15/4
30min stepmill lss level 10

done for the day. as you can see above i am still dealing with that jacked up shoulder issue when it comes to chest and shoulders. i am able to do those 3 movements with very little pain and i am trying to maximize as much as i can with them while trying to let it heal up. it is night and day better than what it started out as. i couldnt do any type of pressing at all for months. my therapist found the area it was coming from and it is a spot under my scap and has nothing to do with the actual shoulder. rotators are completely in tact and everything shoulder wise is good. it's that one spot and that spot creates an issue that make the lat seratus and a bunch of other shit all fucked up. so rehab pt and a bunch of other crap and it is finally getting there. when i first starting pressing again i could barely hit the 100. so i am happy with progress. great pump today and a good session but nothing to write home about other than getting better.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz bison
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
apple
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

calves/back/abs/cardio

standing calf raise 150x10x10x10/6 (10sec contraction every 10th rep for 30 total reps each set)
chins x10/4
mid back cable cross 6sets x10 (heavy)
sup grip rogers rows 45x8 70x8 90x8 115x8 (5sec contract 3sec neg)
chest supp tbar row ss 45x8ss 70x8ss 90x8ss 115x8ss
prone shrugs ss ss45x8 ss70x8 ss90x8 ss115x8
upper lat cable pullovers 4sets x10
sup grip pulldowns 3sets x10 (just to drive a little more blood into lats)
hypers x15/4
machine crunches 40x15/4
30min stepmill lss level 10

done for the day. jacked up my mid back last week doing legs. actually not so much my back as i actually popped 4 rip heads out on one side and 3 on the other and it put me on the floor. i thought i slipped or herniated a disk when i did it. sad thing is i was picking up a bar with 185 when they popped out on me. i did finish the leg workout haha and ended up belt squatting 14 plates. so it really didnt hinder that to much.
so i went a little more easy and cautious today with nothing bent over and no mid lower back stress movements at all since it is still just a smidge sore. i did cryo over the weekend also which helped speed up the recovery. moved some pretty good weight and got a hell of a good pump. i am thinking that i am going to go back and forth between a little heavier(relative) training and tempo squeezing training to keep the muscles guessing. that and hopefully stay a little bit more healthy and injury free this year. they both make me sore as shit, so obviously it is working pretty good. cardio is still brutal as it is year round. i trained at a couple different facilities over the last couple of weeks and they dont have the best climate control. that made it extra brutal and i really did think i was going to die. good session in today and pretty happy with where i am sitting right now at the moment.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz bison
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
apple
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

How close to training do you have your Pre workout meal?

about 30-45. the cream of rice doesnt sit in your stomach like a brick. what i do with guys i work with from time to time if they are having issues is double up on the cyclic dexrin if they have issues. so it would be a shake with whey and cyclic dextrin for pre meal and then the normal intra. this doesnt happen all that often though cause most can tolerate cream of rice pre with no issues. also can do rice krispy treats as well.

[smalls1]

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

How close to training do you have your Pre workout meal?

[guns01]

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

yesterday

calves/back/abs/cardio

seated calf raise 50x10 75x10 100x10 125x10 150x10 (3sec stretch)
chins x10/4
hs dy rows 100x10 115x8 130x8 146x8 160x8 175x8 (5sec contract)
hs iso row ng 45x8 90x8 135x8/3 (5sec contract)
wide grip pulldowns 100x8 115x8 130x8 145x8
hs iso low row 45x8 70x8 90x8 115x8
hex bar deads (no clue on weight i pulled with a big ass pl chick but it was over 225) 4 sets 10
decline leg raise x10/4
30min stepmill lss level 10

done for the day. nothing really bad to note today. woke up with low and mid back being a bit tight and achy but that went away as soon as i got moving and warmed up. i did train at a facility that has a ton of different hs back equipment so i went a little ham on angles today but with a ton of focus on contractions. i had to pull with one of the power lifter chicks their since she was using the only hex bar and i wasnt waiting on her to finish. she is pretty strong so i figured it wouldnt be enough to jack me up but enough to stimulate a bit. all in all a good sessioh

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz bison
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
apple
onions and mushrooms
lrg green salad w/vinegarette