Follow Along G's Run to the NA's

[Pushtoday]

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

yeah, get on there and try it. see if you can hammer out more than 5 mins. that thing is stupid

No sir that thing would have my hips and lungs screaming!

Happy Thanksgiving guns!


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[guns01]

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

yesterday

cardio/legs

18 min step mil intervals 2-1
seated leg curls ss 75x15ss 90x15ss 105x15ss 120x15ss 135x12ss 150x10ss 165x8ss
leg extensions ss ss55x15 ss70x15 ss85x15 ss100x15 ss115x12 ss140x10 ss155x8
stiff leg dead 135x10 185x10 225x10/2
leg press (one continuous set) 200x8 400x8 490x8 580x8 670x8 760x8
hacks x12 50x12 100x12 150x12

done for the day. super quick fast paced session today. back hips and knees were a little tight and beat up going into the session from traveling on monday. nothing crazy but still really tight and tender. still got a great pump and sweated log a hog. final week of deloading. so i hope everything is fully recovered and good to go going into next week. i dont feel run down anymore but after the trip i am a little beat up. all kinds of goodies and stuff coming up, so that should help haha.



meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
10oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats

[guns01]

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

Only 5 mins on the Jacobs ladder?



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yeah, get on there and try it. see if you can hammer out more than 5 mins. that thing is stupid

[Pushtoday]

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

Only 5 mins on the Jacobs ladder?



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[guns01]

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

yesterday

cardio/arms

15 min step mil intervals 2-1
5 min jacob's ladder
ind handle cable press down 80x10 90x10 100x10 110x10 120x10/7
pro db kick backs 20x10/6
one arm oh db extensions 25x12/4
db hammers 15x15 20x15 25x8/8
ez bar reverse curls 40x12/6
incline db curls 25x10/3 20x10

done for the day. still deloading so nothing heavy or crazy. no pain or issues at all today other than some minor gut issues from the trip yesterday. weight has balanced back out from lowering my fluid intake for 24 hours and eating a thanksgiving meal. so i am back hydrated and hopefully guts will be better today.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
10oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats

[guns01]

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

today

cardio/back

5 min jacob's ladder
15 min stepmill intervals 2-1
chest sup tbar rows x15 25x15 45x15 70x8 90x8/8
one arm sup pull downs 50x8/6
deads 135x5 225x5 315x5/4

done for the day. lots of sets but pretty short and sweet session today. i did jump on the ladder again for a warmup just to torture myself. i knew it was a stupid idea but man if that thing doesnt get you warmed up quick. all in all a great session with no issues at all. be traveling all day tomorrow so it takes the place of today's off day. back at it again on tuesday though.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
10oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats

[guns01]

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

Haha you earned that cheat meal!
We have a Jacobs ladder at my gym and I have yet to try that damn thing. I’ve seen a couple people use it but never for 5 mins straight. [emoji16]


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if you need a quick painful leg pump and want your lungs to burn like hell fire, give that puppy a try. it will brutalize both haha

[Pushtoday]

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

Haha you earned that cheat meal!
We have a Jacobs ladder at my gym and I have yet to try that damn thing. I’ve seen a couple people use it but never for 5 mins straight. [emoji16]


Sent from my iPhone using Tapatalk

[guns01]

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

yesterday

cardio/chest/delts

5min jacobs ladder
15 min step mill intervals 2-1
machine press 80x10 90x10 100x10 110x10 120x10 130x10 140x10 150x10 160x10 170x10
hs incline press 45x8 70x8 90x8/2
incline pro fly 25x10/4
db lats 25x10/4
reverse pec deck fly 75x10/4

done for the day. great pump and fast pace today. i got on that jacob's ladder to give it a go. i havent been on one of those things in many many years. i am in damn damn good cardio shape and had in my mind to get 10-15min and then do about 10 or 12 mins on the step mill to get some intervals in as well. well it was about 10x harder than i remember because i felt like i was going to die after about 2 mins and it took everything in me to get to the 5 min mark. a lot of mental power to finish it out haha. that thing is a brutal kick in the pants. it def warmed up my lower body and upper body as well. legs and calves pumped up in about 30 secs and probably even more so than the stationary bike does.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
10oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
Cheat
3 slices meat lovers pizza w/pineapple
black berry cobbler w/ ice cream

[guns01]

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

I’ll bet your right, your body is used to training. And with it being a deload week, your volume and intensity is lower. So it must be the extra out of gym stuff that’s getting to you. I’m sure the cold doesn’t help either.


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you got that right man. my body absolutely hates the cold, it makes everything ache something terrible. we are going up to the mountains tomorrow for the day and it is brutal cold up there. when i get back i am most likely going to be a cripple haha.

[Pushtoday]

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

I’ll bet your right, your body is used to training. And with it being a deload week, your volume and intensity is lower. So it must be the extra out of gym stuff that’s getting to you. I’m sure the cold doesn’t help either.


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[guns01]

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

yesterday

cardio/legs

18 min stepmill intervals 2-1
seated leg curls 75x15 90x15 105x15 120x12 135x10 150x8
banded good mornings x20/4
squats x10 135x10 185x10 225x8/6
leg press 450x8/8
leg extensions x12/4

done for the day. knees and lower back was not happy at all yesterday. they did not want to warm up and pretty much hurt for the entire duration of yesterday's session. been on my feet pretty much all week and running around like a mad man on top of it getting cold. so i am assuming that is what is factoring into the issues i had today. all good though, i was still able to get what i needed done and flush it all out with blood. so onto recovering and gearing up for the next big push after next week. they feel pretty good today and back isnt completely wrecked. so it tells me it was from the extra stuff i have been doing that i am not used to.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
10oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats

[guns01]

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

Any chance the upper issues were from no hand bike warmups?


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could be but damn if i wasnt sweating like a hog getting ready to be bacon after the intervals haha

[Pushtoday]

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

Any chance the upper issues were from no hand bike warmups?


Sent from my iPhone using Tapatalk

[guns01]

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

yesterday

cardio/arms

18 min step mill intervals 2-1
reverse grip press downs x15/3 120x10/8 (back to back)
close grip bp 135x8/2 185x8/6
db hammers 20x15/2 25x8/8
machine preachers 30x8 40x8 50x8 60x8/4

done for the day. all the work today was done back to back. not that great of a pump today but most likely i burned all my glycogen off on the cardio. did have some issues with the close grip and getting comfortable. it was killing my shoulder pec tie in and elbows. messed with my grip and elbows and got it going more smoothly after a few sets. good thing it wasnt supposed to be heavy because i wouldnt have been able to handle it at all.



meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
10oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats