Follow Along G's Run to the NA's

[guns01]

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

saturday

abs/legs

dante vacuum 5sets 15sec
dante 1.5 crunch 50x25 80x22
leg extension 85x20 100x20 115x20 135x15 150x15 165x15 180x15 190x15
goblet squats 75x15 85x15 95x15 105x15
leg press 200x12 300x12 400x12 490x12 580x12 cs670x11x9x8x6
hacks 90x10 180x10 270x10 ds360x10ds 270x10ds 180x10ds 90x21

done for the day. no super set action today due to the gym being slammed and my wife was the only training partner. my youngest has football try outs coming up on monday so he gets out of training this weekend and week. still increasing my numbers slowly and surely and getting really good pumps. everything is moving really nice and smooth with no issues at all. good start of the week. my training week is back to starting on sat so the mrs can maximize training around work.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups cotton candy cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
1 bottle kumbucka
cheat
irish breakfast burger
fries
2 blue berry sweet rolls

[guns01]

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

today

calves/delts/cardio

dante vacuum 5set 15sec

seated calf raise 50x15 75x10 100x15 125x15
machine shoulder press ds 60x10 80x6 90x6 100x6 120x6 140x6 160x6 180x6 100x15
one arm db press 35x10 45x10 55x10 60x10
reverse peck deck fly 60x30 75x25 90x20 105x15
one arm db upright rows 20x12 25x12/3
20 min stepmill 18 min intervals 2-1

done for the day. shoulder only day so the pace and duration were super quick. elbows still havent adjusted to moving pretty good weight yet. not hindering my training at all but more aggervating than anything. may up my fish oil and see if that may offset it a little bit. still able to move some really good weight and chased a really good pump for the duration of training. then cardio pulled it all into my legs haha. cardio has been cut back to 20 mins 4x a week for health and wellness now. so i am basically just cruising on the cardio as training ramps back up full tilt.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups cotton candy cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
1 bottle kumbucka

[guns01]

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

Tuesday

abs/hams/cardio

dante vacuum 5sets 15sec

dante 3/4 crunch 50x25 80x46
seated leg curls 75x15 90x15 105x15 120x15 135x15 150x15 165x15
adductor ss 190x15/5
abductor ss ss80x15 ss90x15 ss100x15 ss110x15 ss120x15
low box squats x10 135x6 225x6 255x6 285x6 315x6
bulgarian split squats 30x10 50x10 70x10 ds(w/iso 10sec) 90x10ds 70x10ds 50x10ds 30x10
20 min stepmill steady state level 7.

done for the day. pretty good kick in the nuts session today. a tad bit slow going and running behind all day from just being lazy haha. got a really good and nasty pump and felt really good and strong. low back tightened up just a tad on the box squats but i am just getting back under the bar for the second week. still able to increase poundages or reps on all movements. so it was a good day in the books


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups cotton candy cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
1 bottle kumbucka

[guns01]

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

monday

back

dante vacuum 5sets 15sec

sup grip pull downs 70x12 85x12 100x12 120x12 140x12 ds140x10ds 100x10ds 85x10ds 70x10
meadows rows 25x10 50x10 75x10 100x10 125x10
rack pull 135x5 225x5 275x5 315x3/10
chins ss x10ss x10ss x8ss x8ss
machine pull overs ss ss105x10 ss120x10 ss135x10/2

super smooth day in the books nothing crazy and other than tender elbows nothing really to note. i could have went a bit heavier on my pulls but i will build on them, no need to go out the gate wide open.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups cotton candy cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
1 bottle kumbucka

[guns01]

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

yesterday

chest

dante vaccum 5sets 15sec

machine press 80x8 90x8 100x8 120x8 140x8 160x8 180x8 200x8 220x8 230x8 170x12
incline machine press 205x5 240x5 270x5 275x11 185x10
incline db hex press 30x12 45x12 55x12 65x12
incline db pro fly 30x15 35x15/2
cable cross 5sets 15 reps

done for the day. super fast pace and pressed for time. so the rest between sets was only as long as it took partner to go. still able to increase weight on all my movements pretty comfortably. elbows are still feeling it a little bit but other than that nothing really bad going on. feeling good strong and getting excellent pumps. cant really ask more than that.



meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups cotton candy cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
1 bottle kumbucka

[BABY1]

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

Your day looks most productive and filling! Great work, guns!

[Pushtoday]

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




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[guns01]

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

yesterday

abs/legs/calves

dante vacuum 5sets 15sec

dante 3/4 crunch 50x25 80x30
leg extensions ss 85x20 100x20 115x20 130x15ss 145x15ss 160x15ss 180x15ss
goblet squats ss 70x15 ss80x15 ss90x15 ss100x15
leg press (low on plat) 200x12 300x12 400x12 500x12 cs600x12x10x9x9
hacks 90x10 180x10 270x10 ds270x10ds 180x10ds 140x10ds 90x15
machine toe press 170x8 190x8 210x8 230x8

done for the day. progressing along with weights and volume is the key here. i damn crippled myself on legs last week with my first week back but i was still able to increase weight this week. i have a feeling i am going to be just as sore this week which is going to be brutal yet again. good thing is everything feels pretty damn good right now. sleeping really good for how i sleep and digestion is spot on. so we are kicking off nicely. excellent day in the week.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/2 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups cotton candy cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
1 bottle kumbucka
cheat meal (hooters)
strip cheese sandwich
fries
10 hot wings
cotton candy blizzard

[Pushtoday]

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

Fucking ridiculous tri-set. [emoji91]


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[guns01]

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

today

hams

TRI SET
seated leg curls ts 75x15 90x15 105x15 120x15 135x15 150x15 165x15/2 (all these moves back to back to back)
adductor ts 190x15/8
abductor ts 80x15 90x15 100x15 110x15 120x15 130x15 140x15/2
low box squat 135x10 185x10 225x10 275x10
bulgarian split squats 25x10 45x10 65x10 ds(w/10s iso) 85x10ds 65x10ds 45x10ds 25x10

done for the day. wanted to squeeze in some calves but all the equipment was taken, so it will have to be added to tomorrows session. a little bit of a dizzy fast paced nasty one today. the mrs joined in and has to work so we had to go balls to the wall. strength was really good and everything felt smooth and solid. so i think everything is healed back up and ready to go. low back is a little iffy but i havent put it under load in a while. so box squatting and deads are going to be slow moving up process. awesome day though and i didnt puke. so we are good.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/2 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups cotton candy cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
1 bottle kumbucka

[guns01]

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

yesteray

abs/delts/cardio

dante vacuum 5set 15sec

dante 3/4 crunch 50x25 80x25
cage press 95x10 115x8 135x8 145x8 165x8 185x8 115x15
one arm db press 25x12 35x12 45x12 55x12
rear delt cable cross 20x30 25x25 30x20 35x15
cable side lats 15x12 20x12 25x12
15 min step mill intervals 2-1
10 min eliptical

done for the day. so this block of the off season is split up with individual muscle groups daily. so a change of pace for sure and should be able to get some pretty good numbers on my presses going up. pretty quick session today with no issues at all. feeling good and full with excellent strength and pumps.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/2 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups cotton candy cereal(or any kids cereal i want)
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
1 bottle kumbucka

[guns01]

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

How is your gut feelin today, guns? Maybe a lil trip for a BIG breakfast will help it?!

well it recovered from that one which wasnt bad but i made the huge and terrible mistake of cooking all my turkey yesterday in chipotle w/adobo sauce. i had had it before and it wasnt that hot but i guess i grab the sweet baby jesus hot one. i had 3 meals with it in them because i didnt want to waste all that protein. my stomach and ass was on fire the whole day and then some. wont be doing that one again either

[guns01]

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

suday

calves/chest/cardio

dante vacuum 5set 15sec

machine calf raise 255x12 275x12 295x12 315x12
machine chest press rp 80x8 90x8 100x8 120x8 140x8 160x8 180x8 200x8 ds220x8ds 190x8ds 160x8
incline machine press rp 195x5 225x5 255x5 270x10 180x12
incline db hex press 45x12 55x12 55x10/2
incline pro grip fly 25x15/3
cable cross x15/3
15 min stepmill intervals 2-1

done for the day. got the go ahead to get back at it again. not going to be squatting or hitting heavy regular bench for a while just to make sure to let joints heal all the way. good session today with no issues other than of course my elbows were asking wtf are you doing haha. not really painful but they def could tell the switch in gears. foods being added in and pumps are really good. time to hit the grind and start the improvements process.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/2 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups cotton candy cereal(or any kids cereal i want)
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
1 bottle kumbucka

[BABY1]

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

How is your gut feelin today, guns? Maybe a lil trip for a BIG breakfast will help it?!

[Pushtoday]

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

Good stuff guns. Some times training on my back porch (hot af) can really wear me down. But usually I enjoy the sweat and heat, When it’s bearable.


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