Follow Along G's Run to the NA's

[guns01]

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

Just when it’s looking really bleak...BOOM! Refeed!!


Sent from my iPhone using Tapatalk

that's exactly what i was thinking. man i was as full as a tick yesterday. it was fantastic haha

[Pushtoday]

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

Just when it’s looking really bleak...BOOM! Refeed!!


Sent from my iPhone using Tapatalk

[guns01]

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

today

bis/tris/cardio

rope press downs 60x12 70x12 80x12 90x12 100x12 110x12 120x12
bench dips x15/4
overhead cable extensions 80x10 100x10 120x10 140x10
seated db curls 10x10 15x10 20x10 25x10 30x10 35x10
db hammers 25x10 35x10/2
preachers 45x8/3
24 min step mill intervals 2-1
40 min incline tread mill

done for the day. great day or at least it will be by the end of the day. i get a full load and refeed today. so i went into training this am with 100g of carbs in the tanks. still a little dragging and dizzy but much much better. 200g in as a do these notes and still fighting a little cramping but i feel a whole hell of a lot better. i added in a little additional treadmill work again today. i may get silly in the am and do some am fasted tread mill work and then finish off the day with intervals again. i will play that one by ear and how i feel. great pump and feeling pretty good other than being a little weak and off still.


refeed day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
2 thomas english muffins
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
meal 3
2 scoops whey iso
1/3 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
2 thomas english muffins
meal 5
8oz chicken
1 cup jasmine rice
1 cup broc
meal 6
8oz turkey
1 cup jasmine rice
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms

[Pushtoday]

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




Sent from my iPhone using Tapatalk

[guns01]

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

today

abs/back/cardio

rope crunches 60x15 70x15 85x15/2
traction machine pull downs 80x10 90x10 100x10 110x10 120x10 130x10 140x10
chest supp machine rows 105x8 120x8 135x8 150x8
mod db rows 25x10 35x10 45x10/2
stretchers 70x8 85x8 100x8 120x8
30 min step mill intervals 2-1
20 min incline treadmill

done for the day. another dragging grinding slow pace day. just trying to get the blood in and not pass out haha. pumps arent as good as they have been so i am def in the super way depleted point. no issues with cramping at all while training but as soon as i was done with my intervals(which almost killed me), i had some brutal forearm cramps going on. not quite locking up but on the brink. i did take a little pause in between intervals and steady state to collect myself and make sure i wasnt going to go down. got it all done and got home and again fighting not cramping in my entire body. i can say at this point i am pushing to the brink and suffering pretty good. one foot in front of the other, no corners cut and get this finished out strong.


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

today

abs/chest/delts/cardio

dante 1.5crunches 1/2 stack x20 3/4 stack x20 full stack x25
machine press 80x10 90x10 100x10 110x10 120x10 130x10 140x10 150x10
hs incline 25x8 50x8 75x8 100x8
db hex press 40x10 45x10 50x10 55x10
machine flys 75x10 90x10 105x10/2
band pull aparts x20/4
db lats 20x10/4
21 min step mill intervals 2-1
30 min incline tread mill

done for the day. nasty brutal dragging ass day today. moving super slow and dizzily, so i had to be very very easy. strength was down big time today but i wasnt about to push it hard anyway. drive blood in get a pump be safe and get out. that was the plan of attack on this one. i contemplated busting out my cardio first today and then figured if i did that then i would empty the tiny bit of glucose out and wouldnt get any pump whatsoever. so i went traditional with a twist. i dropped the intervals down 9 mins short and added in a half hour of steady state. maybe tweak and shock my body a little more. got it done and got out. another day closer and getting nastier and tighter every day.



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

today

abs/legs/cardio

standing cable crunch w/vac 70x15 85x15/3
standing one leg leg curls 25x10 35x10 45x10 50x10 60x10/2
adductors 100x10/4
prowler push 45x30 90x30 135x30 180x30 225x30/2
prowler drags 225x30 180x30 135x30/2 90x30 45x30
one leg leg press 45x10 90x10 135x10 180x10
30 min step mill intervals 2-1

done for the day. def not the strongest day going on today but got one hell of a good pump. i have went out to my buddies gym all week so i get a little different environment as well as someone to push and get pushed. even though i am beat down and dragging i still was able to make him throw up twice and lay on the floor. i did lay out until i finished the cardio up. then i hit the floor myself. actually didnt feel to shabby today, i wouldnt say great or good by any means but not bad. so all in all a pretty good day in the books. i may venture out again tomorrow to punish him up a little more.


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

today

back/cardio

activation exercises ss 4rounds ss
standing hs iso row (constant tension) ss45x10/2 ss70x10 ss90x10 135x10 ds180x8ds 135x10ds 90x15ds 45x20
pull downs 100x10 120x10 140x10 160x10
mag sup grip low rows 85x12 100x12 120x12 140x12 160x12
cable pull overs x10/4 (no clue on the weight)
15 mins posing
30min step mill intervals 2-1

done for the day. the theme of the week is: it's a pain in the ass to get up and going and everything hurts. then i get going and it doesnt feel so bad and it goes pretty smooth from that point on haha. oh the beauty of being older depleted and ran into the ground. actually felt pretty strong today but still was moving a little slower than i would have liked to. went and trained with my buddy at his gym and i am sure he enjoyed me not killing him as usual because the tempo is way down. all in all a pretty good day in the books. all the carbs are out of me and i am pretty sure they were yesterday as well. after cardio, i am dizzy and it takes a bit for me to collect myself before getting going again. pretty similar to the feeling i have had in the past when i tried to go keto. only difference is i am getting good pumps still and it goes away after a while. all good though.


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

today

abs/chest/delts/tri/cardio

rope crunches 70x15 80x15/3
activation exercises ss 4 rounds ss
incline db press ss25x20 ss40x15 ss55x12 ss65x10 75x8 85x8 ds105x8ds 70x10ds 55x10
incline bb press 135x8 185x8 205x8 225x6/5 (not pushing this at all)
machine flys 90x15 105x15 120x15
reverse pec deck fly 45x30 60x30 75x30 90x30
seated db lats 20x10 25x10 30x10/2
mod tri press 60x10/3
30 min step mill intervals 2-1

done for the day. slow day getting going. not slow as in drive and training wise more so getting the joints and everything nice and warm. they were achy and nasty for the first part of the session but loosened up after a bit. i was kind of wondering if i was going to be able to push with how my elbows and shoulders were feeling. didnt push the weight to hard at all today but still got up there safely. all in all a pretty good session. i added in another interval today just to push it a little harder. dont really need to but i would also like to be ready to rock early and be able to chill at the end. that last little bit is always the most painful.

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

Sent from my iPhone using Tapatalk

i am so depleted my sentences dont even make any sense haha

[Pushtoday]

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




Sent from my iPhone using Tapatalk

[guns01]

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

Wait did you say icing and cake???
Just kidding brother, glad you got a solid session in without feeling like shit the whole time.


Sent from my iPhone using Tapatalk

but did you see those carbs man? did you see em? that's like an oasis in the middle of no water with as hard as i have been going. i am betting it will be nasty back to the grind the rest of the week though haha

[Pushtoday]

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

Wait did you say icing and cake???
Just kidding brother, glad you got a solid session in without feeling like shit the whole time.


Sent from my iPhone using Tapatalk

[guns01]

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

today

abs/legs/cardio

dante 1.5 crunches 3/4 stack x25 stack x17 (one more rep and my abs would have locked down)
leg extensions ts 70x20ts 85x20ts 100x20ts 115x20ts
abductors ts 80x20ts 90x20ts 100x20ts 110x20ts
adductors ts ts190x20/4
seated leg curls 75x20 90x20 105x20 120x20 135x20
leg press high and wide ss 90x10ss 180x10ss 280x10ss 380x10ss
walking lunges ss ss x10/4
27 min step mill intervals 2-1

done for the day. feeling a whole hell of a lot better today for some reason. maybe i got enough rest because i got everything done so early yesterday or something. felt pretty solid overall no joint issues or dragging ass. still kept it smart though and didnt push the envelope to awful hard. just driving in as much blood in as possible and get out. got a high carb today on top of that to boot. so that is just the icing up on the cake. tomorrows session should be epic even though it's chest and that one has to be extra careful.


meal 1
3 whole eggs
1 cup egg whites
2 thomas english muffins
light sugar free jelly
2 cups spinach
meal 2
8oz turkey
1 cup jasmine rice
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
8oz red potatoes
1 cup broc
meal 6
8oz turkey
2 thomas english muffins
light sugar free jelly
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

bis/tris/cardio

vbar press downs 8 sets of 10 (no clue the weight because the stack wasnt marked)
incline db skullies 25x20/4
assit machine press downs 100x10/4
spec form db hammers 15x12 20x12 25x12/3
incline db curls 25x10/3
machine preachers 50x8 60x8 70x8
27 min step mill intervals 2-1

done for the day. ventured out to a different gym today so my youngest could go along. so we had arm and cardio day together. he got to experience the pain and discomfort of me being tired hungry and short tempered on top of pushing hard. it was funny because he said i am matching all your sets and i can do whatever you do. that was until after the second movement and 10 mins into cardio. he asked me how much longer do we have on here? anyway notes for today: excellent pump going and i have no clue why or how. cramping up like a champ too and legs are absolutely destroyed. that's the most noteworthy things i have for the day. now i get to chill and relax for the remainder hopefully and stay off of my feet.




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