Follow Along G's Run to the NA's

[guns01]

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

today

cardio/calves/chest/delts

30 min incline treadmill am fasted
dante vacuum 4set 15sec

leg press calf raise 255x20 275x20 295x20 315x20
machine press rp 80x20 100x15 120x12 150x8 200x4 rp 230x12rp x4
incline machine press rp 150x15 180x12 240x4 rp270x12rp x4
hs decline press 45x15 70x12 90x4 rp115x12rp x4
bent over db lats 15x12 20x12 25x12 35x12
bb lats 20x15/4
shoulder machine press rp 120x15 130x12 140x4 rp150x10rp x5rp x1

done for the day. not dragging today to bad but slow warming up. legs were super heavy going in but no issues with joints at all. once i got warm though it was smooth sailing across the board. i made improvements in reps on everything except shoulder press. i actually lost a rep on that one but it could have been i didnt rest long enough. i did train solo today so pacing is always an issue. i tend to go much faster when i am solo without going back to back with someone else. i think i did pretty good with it today other than that one drop off. elbows felt good today pressing and pumps and strength are still getting better. so all in all another solid day in the books.


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1/4tsp salt
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
8oz turkey
3/4 cup jasmine rice
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms

[guns01]

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

today

cardio/abs/back

30 min incline treadmill am fasted
dante vacuum 4sets 15sec

dante 1.5 crunches 70x20 80x24
t bar row pg 45x8 70x8 90x8 115x8 140x8 165x8
dante low row ss 40x12ss 55x12ss 70x12ss 85x12ss 100x12ss
kb bent pullovers ss ss x10/5
hs iso pulldown rp 45x15 90x12 115x4 rp130x12rp x4
rack pulls 135x10 185x10 225x10 315x10 365x10

done for the day. energy down as per usual and gym was slam housed packed unfortunately and i even went in really early hoping to beat the rush. no bueno on that one. so had to wait a time or two but still got it done in a good timely manner. took a bit to get going and warm but strength again is still climbing and other than elbows being a tad tender everything feels excellent. moved some really good weight and pump was fantastic. again a little dry and was cramping a bit on the pull overs but finished strong with no other issues. all in all a great day in the books and adding numbers. get a little bit of extra carbs added in every day now. not much and i am curious to see how much of a difference it makes.


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1/4tsp salt
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
8oz turkey
3/4 cup jasmine rice
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms

[guns01]

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

today

cardio/abs/back

30 min incline treadmill am fasted
dante vacuum 4set 15sec

board crunches x15/4
one arm machine row 80x12 100x12 120x12 140x12 160x12
mag sup pull downs 85x12 100x12 120x12 140x12/2
one arm sup pull downs 30x12 40x12 50x12 60x12/2
hypers x15/4
machine pull overs 105x12 120x12/4

done for the day. excellent super fast paced nasty session today. good contractions and no issues whatsoever. kind of extra starving for the free meal today but other than that spot on. went with the mrs, so i pushed and broke her off pretty good haha. elbows are a tad bit tender but not painful or hindering just a little noteworthy. get to add in a little more cals this upcoming week as we close the distance and get ready for the final push. not a bunch but an extra 50 is good haha. free meal today was epic but guts arent happy but oh well, fuel for the upcoming training week.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1/4tsp salt
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
1 cup broc
meal 6
8oz turkey
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms
cheat meal
fried chicken
hush puppies/a little potato salad
brookie ice cream thing from cold stone
iced caramel coffee

[guns01]

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

Kambuchais aout the closest thing to beer without the alcohol. Cheers to ice cream and sweets!

i dig the medium spicy kimchi also but it's a pain to find in my area. so it's hit or miss most of the time.

[BABY1]

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

i dont drink at all man. the cookies and or ice cream are my beer haha. that's my favorite thing to have

Kambucha is about the closest thing to beer without the alcohol. Cheers to ice cream and sweets!

[guns01]

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

Nice job Guns!!
You’ve earned that Free meal.
Enjoy the hell out of it.
I say you toss in a beer or two.


Sent from my iPhone using Tapatalk

i dont drink at all man. the cookies and or ice cream are my beer haha. that's my favorite thing to have

[Pushtoday]

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

Nice job Guns!!
You’ve earned that Free meal.
Enjoy the hell out of it.
I say you toss in a beer or two.


Sent from my iPhone using Tapatalk

[guns01]

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

today

cardio/abs/arms

30 min incline treadmill am fasted
dante vacuum 4sets 15sec

cable press down 80x20 90x20 100x20 110x20 120x20 130x20 140x20
close grip bench press RP 135x15 185x12 205x4 rp 235x8rp x4rp x3rp x1 (straight freaking garbage)
bb skullies rp 70x15 100x12 110x4 rp 110x13rp x3
db drag curls 15x10 20x10 25x10 30x10 35x10
one arm machine curl 20x10 30x10 40x10 50x10 60x10
reverse bb curls 30x10 40x10 50x10/2

done for the day. another slow start up but got good after the close grip. i was fighting tricep cramps for about the first 9 sets and pounding water in between to keep from locking up. the garage cardio is pulling a boat load of water off of me in the am since it's gotten so hot. that's the only thing i can think if drying me out cause nothing else has changed. other than the close grip, i increased either weight or reps on everything else. going to have to get ankle weights to add to the bar for the skullies haha. stupid insane pump that lasted for a while post training today. so that was a plus. also have the free meal motivation for tomorrow. i am thinking fried chicken w/sides and a small ice cream maybe a small cookie also. i will cross that bridge tomorrow. getting ready to finish up another solid productive week.



low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1/4tsp salt
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
1 cup broc
meal 6
8oz turkey
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms

[BABY1]

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

[guns01]

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

today

cardio/calves/back/rear delts

30 min incline treadmill am fasted
dante vacuum 4set 15sec

standing calf raise 150x8 100x8 110x8/2
hs iso row pg 45x8 70x8 90x8 115x8 135x8
prone shrugs 45x8 90x8 115x8 135x8 160x8
prowler rows 90x40y 135x40y/4
farmers walks 140x40yards/4
rope face pulls (no idea on weight) 5x8
reverse peck deck 70x8 90x8 100x8 110x8 120x8

done for the day. another day at my buddies facility. again another dragging ass hard to get going day but still an outstanding session. did go in a little dehydrated and either i tweaked a bi a little or it was a cramp. i pounded some water and it was no longer an issue so i am going with a damn near nasty cramp coming on. nice good contractions today, held for at least a 2 count and kept the reps on the lower end. killed my buddy and got an excellent pump. legs are tender, knees are a little tender and the farmer's walks sucked big time with everything being tight. the standing calf machine weight stack is no were near what it says on it haha. 150 felt like 800 pounds and i couldnt get full range so i had to lower it way down. anyway great pace, good strength and excellent pump. now i am down for the day starving like marvin. another successful day in the books.


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1/4tsp salt
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
1 cup broc
meal 6
8oz turkey
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms

[guns01]

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

I feel hobbled just thinking about all that prowler work. And then...compound movements. Sheesh !


Sent from my iPhone using Tapatalk

in my programming it sounded and looked like a great idea, plus i really wasnt feeling the idea of putting a bar on my back after heavy deads on monday. i also like destroying my buddy until he lays in the floor for the last 45 mins haha. it is also nice that we can do it inside and not in the heat. may do some more prowler work and farmers walks today first instead of last. we shall see what the book holds when i get there haha. he will be pissed but i am making him better and getting him primed to compete again

[Pushtoday]

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

I feel hobbled just thinking about all that prowler work. And then...compound movements. Sheesh !


Sent from my iPhone using Tapatalk

[guns01]

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

I think you deserve a homemade mugcake!

i get a free meal saturday. so i got some ideas rolling around in my brain

[BABY1]

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

I think you deserve a homemade mugcake!

[guns01]

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

today

cardio/abs/legs

30 min incline treadmill am fasted
dante vacuum 4set 15sec

standing 3/4 rope crunches 70x25 85x27
prowler strap drag 45x40 yards 90x40yard 135x40yard 180x40yard 225x40yards 270x40yards
prowler push 225x40yard 180x40yard 135x40yard 90x40yard 45x40yard
prowler drags w/band 45x40yard 90x40yard 135x40yard 180x40yard 225x40yard
hacks 90x8 180x8 270x8 360x8 450x8 amrap 230x37
leg press 200x8 400x8 600x8 780x8 960x8 amrap 600x42

done for the day. went and trained with my buddy again at his facility. a little later in the day session and the turf inside was clear so we went bat shit crazy on the prowler to start with. stupid nasty insane pace with an even more nasty and painful pump. when we finished i figured i wouldnt have strength for nothing. still able to push some pretty surprising weight around even after all the nasty work. hit some really good numbers on straight and amrap as well. went in with knees a tad bit achy but no issues at all while training. probably going to feel them when i cardio tomorrow. i left hobbled so it was an excellent day for damn sure. still stringing them together nicely.


refeed

meal 1
3 whole eggs
1 cup egg whites
8oz red potatoes
2 cups spinach
meal 2
8oz turkey
2 english muffins
light sugar free jelly
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1/4tsp salt
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
2 english muffins
light sugar free jelly
1 cup broc
meal 6
8oz turkey
2 english muffins
light sugar free jelly
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms