Follow Along G's Run to the NA's

[guns01]

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

yesterday

arms

rope press downs ss 30x20ss 35x20ss 42.5x20ss 50x20ss 57x5x20ss 65x20ss 72.5x20ss
ez bb curls ss ss20x15 ss30x15 ss40x15 ss50x15 ss60x15 ss70x15 ss80x15
pin press ss 135x6ss 185x6ss 225x6ss 255x6ss 275x6ss
db hammers ss30x12 ss35x12 ss40x12/3
db skullies ss 30x12ss 35x12ss 40x12ss 50x12ss
hs preachers ss ss50x15+5p ss60x15+5p ss70x10+5p ss80x10+5p a couple forced reps on this set

done for the day. nothing crazy or fancy here at all, just nasty brutal pumps from start to finish. elbow is still a limiting factor but not as bad. almost zero pain on the pressdowns but it does tend to get angry on the pin press and the skullies but not as bad with the skullies as the pin press. i think it is just something i will have to ride out through this prep. great pace and tempo today and actually increased numbers on all movements including the pin presses. friday ended up being a rest day with cardio only so i just did the 35 min of fasted step mill. good successful week in the books.



meal 1
3 whole eggs
4oz sirloin
2 cups spinach
3/4 cup oats
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
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
2 scoops whey iso
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
60g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
cheat
20 wings hot w/ranch
slice of bday cake

[guns01]

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

The beast is back!

never went anywhere or let up. just a huge pain to log when i had to rely on my buddies timing to train. one day at 8am the next at 5pm or 8pm. way way out of wack for my ocd on timing

[BABY1]

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

The beast is back!

[guns01]

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

yesterday

cardio/abs/delts

35min stepmill am fasted

ab wheel x10/4
bb shoulder press 95x8 115x8 135x8 155x8 175x8 195x8
calf mach shoulder press 85x4 100x4 115x4 rp130x8x5x3
reverse peck deck fly 70x25 80x20 90x15 100x12
db lats ss 25x10ss 30x10ss 35x10/2ss
band lat raise ss x10/4

done for the day. they finally lifted the mask rule on base by me so now i am able to go in and do some step mill cardio when i want to. so i added that in as a little change up. may do it 2-4x per week going forward. i thought and feel like my cardio is pretty damn good till i got on that stupid thing after not being on one in quite some time. huffing and puffing and it kicked my ass. training session went pretty well, elbow wasnt to much of a handicap today but still felt it. nowhere near as painful as last week though. got a good tempo going and an excellent pump. pretty good day in the books.


meal 1
3 whole eggs
4oz sirloin
2 cups spinach
3/4 cup oats
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
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
2 scoops whey iso
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
60g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[Pushtoday]

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

Love the DB rows like that. I do them almost 1 legged for that reason. No cheating and Less weight, killer activation!


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[guns01]

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

yesterday

cardio/back

35min incline tread am fasted

one arm db row 55x10 65x10 75x10 85x10 95x10 105x10 110x10
incline db rows(pg) 35x10 40x10 45x10 50x10
ng close grip pull down 85x10 100x10 120x10 140x10
banded rack pull x2 135x2 185x2 225x3/8 (used the green monster mini today)(brutal heavy at the top)
db pullovers 50x10 55x10 60x10 65x10

done for the day. pretty good strength and energy day today with a good pace. we are doing the db rows bridged with feet together, so no cheating or twisting full lat activation. so they are way harder than the standard form and almost impossible to cheat on. great activation and pump for sure. we swapped out the dbl heavy band for the monster minis on the deads. the lock out on these was absolutely brutal and felt like about 600lbs. i could feel the tension from the trap all the way down to the erectors without even forcing the contractions. cool thing is with bands that heavy if your not locked in tight it will snatch it out of your hands and you cant lock it out. good stuff across the board with no issues at all. great session.


meal 1
3 whole eggs
4oz sirloin
2 cups spinach
3/4 cup oats
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
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
2 scoops whey iso
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
60g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/chest/delts

35min incline tread am fasted

incline db press 25x15 40x15 55x8 70x8 85x8 100x8 110x11
incline bb press 135x6 185x6 225x6 245x6 255x6 245x6
cable cross 30x15 35x15 42.5x15/2
pec minor dips x26 x24 x20 x16
dips x11 x9
machine fly 60x20 70x15 80x12 90x10

done for the day. had an outstanding strong day in today. elbow held up pretty good but still nagging and tender but not so bad to make me pull back on weight. made improvements on all the presses so that's a plus. kept a pretty good pace going and got a really good pump. great session and really happy with it. did think i tweaked or strained one pec but it cramped up on me during legs yesterday and i think it was doing it again today.


meal 1
3 whole eggs
4oz sirloin
2 cups spinach
3/4 cup oats
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
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
2 scoops whey iso
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
60g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/legs

35min incline tread am fasted

seated leg curls 80x8 90x8 100x8 120x8 140x8 160x8 180x8 200x8+10p
adductors 100x12 120x12 140x12 160x12 170x12
leg press 200x8 400x8 600x8 780x8 960x8 1140x8 ds1230x8ds 960x8ds 870x8ds 780x8ds 690x8ds 600x8
ssb squats x8 135x8 185x8 225x8 275x8 295x8
hacks of death 180x4 270x4 410x8+8s 320x8+8s 230x8+8s 140x8+8s
lunges 95x15/2
reverse hacks 50x10/4

done for the day. hell of a kick in the nuts session today. moved some damn good weight with very little issues. hip/low back doesnt like the bb squats at all but still able to move up in weight a bit. got to continue to progressively overload to get the back and hip used to loading again. moved with a damn good pace and added in the reverse hypers post to open up the low back a bit more. great pump and excellent session.


meal 1
3 whole eggs
4oz sirloin
2 cups spinach
3/4 cup oats
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
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
2 scoops whey iso
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
60g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

arms

ez bar curls ss 55x15ss 75x15ss 95x15ss 115x15/3
ind handle press downs ss50x20 ss60x20 ss70x20 ss80x20 ss90x20 ss100x20 (pulley is super heavy on this stack)
bb pin press ss 135x6ss 185x6ss 225x6ss 255x6ss
db hammers thumb over ss 20x12 ss25x12 ss30x12 ss35x12
lying chain skullies ss 30x12ss 60x12ss 90x12/2ss
machine preacher curls ss ss45x15+5p ss55x15+5p ss65x10+5p/2

done for the day. back with my buddy again in his facility. when i can get in with him to train his place has lots of stuff my normal one doesnt like chains band pegs a lot of different specialty bars etc.... so we are able to change up things like the normal skullies with chains and a bunch of other cool stuff. pretty straight forward day in today. strength was pretty good and as usual pump was painful and miserable. elbow as always was fucked and not happy at all once i got my sleeve adjusted and warmed up it got better but getting there is quite painful. sucks adding more wear and tear on different and new spots but all apart of getting older and part of the game.


meal 1
3 whole eggs
4oz sirloin
2 cups spinach
3/4 cup oats
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
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
2 scoops whey iso
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
60g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
cheat
tour of italy meal from og
slice of taramisu cake

[Pushtoday]

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

I always secretly feel bad for the taller fellas, so much more range if motion...[emoji41]


Sent from my iPhone using Tapatalk

[guns01]

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

Friday

cardio/abs/delts

35min incline tread am fasted

ab wheel x10/4
bb shoulder press 95x8 115x8 135x8 155x8 175x8 185x8
machine press 100x4 120x4 140x4 160x4 rp190x9x5x3
reverse pec deck 45x25+5p 60x20+5p 75x15+5p 90x12+5p
leaning db lats ss 15x10ss 20x10ss 25x10ss 30x10ss
band lat ss ss x10/4
plate raise 25x12 35x12 45x12

done for the day. buddy didnt train today so my son and i went to my normal gym. since everything is secretly open only about 5 total people in the facility which is very nice. a little bit of elbow issues with the shoulder presses but once warmed up a little it was only minimum. since training in a different facility for so long and coming back into this one, strength is a little bit different on different machines and weights but still holding pretty good. all in all a really good pump with a good tempo and session. my boy actually shoulder pressed 85 for 8 perfect reps which is good considering he is over 6ft tall now and long and lanky. the exact opposite of me haha.


meal 1
3 whole eggs
4oz sirloin
2 cups spinach
3/4 cup oats
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
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
2 scoops whey iso
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
60g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[joe1313]

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

Following and good luck with your prep.

[Pushtoday]

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

If people only understood how much of a role diet plays in the process, we would have more “guns” out there. Impressive as always brother!


Sent from my iPhone using Tapatalk

[guns01]

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

yesterday

cardio/legs

35min incline treadmill am fasted

seated leg curls 60x8 70x8 80x8 90x8 100x8 120x8 140x8 160x8 180x9
adductor 100x8 120x8 140x8 160x8
leg press 200x8 400x8 600x8 780x8 960x8 ds1140x8ds 870x8ds 780x8ds 670x8ds 600x8
ssb squats x8 135x8 185x8 225x8 275x8
hacks of death 180x4 270x4 ds360x8(8s) 270x8(8s)ds 180x8(8s)ds 90x8(8s)

done for the day. had an exact opposite day from yesterday. felt very very strong today with almost no issues at all. first day putting any kind of bar on my back also since i have been belt squatting for months. we shut that one down a little on the lighter end just to let the low back get used to progressive weight and not busting it up to bad training. i am already beating the hell out of it with cardio. hips actually felt good even with the squats. i can honestly say that we absolutely killed this session. programing will be changing up next week so legs will start the week off. so only a few days to recover from this one before hitting it again.


meal 1
3 whole eggs
4oz sirloin
2 cups spinach
3/4 cup oats
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
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
2 scoops whey iso
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
60g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/chest/abs

35min incline treadmill am fasted

incline db press 25x15 40x15 55x15 70x8 85x8 100x8
incline bb press 135x6 185x6 225x6 245x6 255x6 225x6
cable cross 25x15 30x15 35x15 40x15 (different than i usually use and heavy as hell)
pec minor dips x20 x18 x20 x17
dips x10/3
standing cable crunch w/vac 55x15 70x15/3

done for the day. nowhere near as strong on anything today that i would have liked to have been. i do have an excuse with the incline bb because i havent touched a bar in many months. so i knew going in strength and speed would be way down but it also tanked on the db presses right out of the gate. huge disappointment for sure. sleep is good but recovery is down a bit, being sore for 4 days or more is the norm right now. i need to iron out where the recovery issues are coming from because i am clueless right now. could be maint cycle before the blast since i fired up and got cranking then had to shut down due to the shows being pushed. that's my guess right now. other than that a pretty decent day in the books but nothing to wright home about.


meal 1
3 whole eggs
4oz sirloin
2 cups spinach
3/4 cup oats
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
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
2 scoops whey iso
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
60g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms