Follow Along G's Run to the NA's

[Pushtoday]

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

Blood work is good, sensitivity is stellar.
Care to share the supplement plan? If not, no worries brother.
Glad your healthy. [emoji1320]


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[guns01]

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

today

back/cardio

hand bike warmup
activation exercises ss 4rounds ss
db rows ss60x6 ss80x6 ss100x6 ss120x6 140x12 150x12/3
chins x10/6
machine rows ng 150x8 165x8 180x8 195x8
machine pull overs 90x10 105x10 120x10 135x10
banded hypers x10/4
15 min step mill intervals 2-1

done for the day. not to happy with how hard the rows were today. they were stupid heavy for sets of 12 and damn if it didnt get me winded. going from 8 reps up by 2 per week, is a serious kick in the pants for sure. supposed to see how much strength i gained coming up next week by going back down to 8 but the gym that has db that go to 200 is closed until next year. so i am either going to have to band or figure something else out. the rest of the workout was awesome and the pump from the start was silly. also got my blood work back and it is all perfect right now. cool thing is my insulin sensitivity is through the roof. got my supps lined up pretty good to keep my health in check now i believe.


meal 1
3 whole eggs
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
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
8oz sirloin
8oz 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

Brilliant! Prowlers first and second. Plus the cheat meal. [emoji1306] Win Win.


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had to do something to keep from dying. that dude front squats over 600 for sets of 15 on a regular basis. so he said he needed to work on conditioned strength haha. we will see if he wants to play again next weekend

[Pushtoday]

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

Brilliant! Prowlers first and second. Plus the cheat meal. [emoji1306] Win Win.


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[guns01]

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

yesterday

legs/cardio

prowler push 250lbs additional resistance 6 rounds 40 yards each
prowler banded drags 250lbs additional resistance 6 rounds 40 yards each
hs seated leg curl 45x12 70x12 90x12/4
squats x15 135x12 185x10 225x6 275x6 315x6 365x6(lost strongman buddy here) 405x6
leg press 490x30 690x30 780x30

done for the day. haha, had a session with my 340lb strongman buddy that is training for his arnold qual here in a few weeks. so i figured instead of letting him break me off, i would hook him up. so i reversed the order of training and it worked. i absolutely destroyed him with volume and speed. i was actually surprised at how much strength i was able to hold onto with all the volume leading up to squats. excellent session and the pump was unreal.


meal 1
3 whole eggs
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
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
8oz sirloin
8oz 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
4 slices pizza
cinnabun cinnamon rolls

[guns01]

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

Looks like a absolutely ridiculous session. The kind where you can’t raise your arms to get your shirt off, or wash your hair. [emoji106]


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you know it man. the only good part of post cardio is it pulls some of the blood out to allow you to drive afterwards haha

[Pushtoday]

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

Looks like a absolutely ridiculous session. The kind where you can’t raise your arms to get your shirt off, or wash your hair. [emoji106]


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[guns01]

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

today

arms/cardio

hand bike warmup
rope press down warmup ss 80x8ss 90x8ss 100x8ss 110x8ss
ez bar curls warmup ss ss40x8 ss50x8 ss60x8 ss70x8
CRAZY EIGHTS DAY. ALL MOVEMENTS DONE BACK TO BACK
rope press downs 110x8ss 120x8ss 130x8ss 140x8ss
pro db kickbacks ss ss20x8/4ss
bench dips ss ss x8/4ss
ez bar curls ss ss80x8ss ss90x8ss ss100x8ss ss110x8ss
db hammer curls ss ss30x8/4ss
rope hammer curls ss ss60x8 ss80x8 ss100x8 ss120x8
15 min step mill intervals 2-1

done for the day. nice non stop fast pace pump fest today. really nothing crazy or fancy but def drove a ton of blood in in a very short period of time. i actually moved the weight up quite a bit today on curls and such. which i normally dont do because it is more important for the stretch and contraction than amounts moved. well form was perfect and everything felt light so i kept going up haha. joints will probably pay for it tomorrow. had more bloods done today to check my creatinine levels again. been taking the kidney stuff product for a couple weeks now. anxious to see if it has any impact and i am only dropping about a 1b or 2 at most a week. so fingers crossed i am good to go at least enough to get the doc off my back for a minute haha. training with my strongman buddy who has a comp coming up next month, so it should be interesting.


meal 1
3 whole eggs
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
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
8oz sirloin
8oz 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

yesterday

back/bi/cardio

hand bike warmup
activation exercises 4 rounds ss
db rows ss ss60x10 ss80x10 ss100x10 ss120x10 140x10 150x10/3
chins 55 reps total it took me 4 sets to hit my 55
hs iso rows 90x8 135x8 180x8 225x8ds 135x8 (didnt like contraction on last set so i dropped)
one arm supp pull downs 50x10 60x10 70x10
hypers x10/3
bb curls 40x8 50x8 60x8 70x8
15 min step mill intervals 2-1

done for the day. just like i figured my back was angry as hell. i was still able to hit goal weight and reps though even though it sucked pretty bad. had another wait for a pretty good amount of time to do my chins while a moron did stupid stuff in the cage. didnt cool down though and after that point we moved pretty quickly. great session for the most part


meal 1
3 whole eggs
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
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
8oz sirloin
8oz 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

chest/delt/tri/cardio

hand bike warmup
activation exercises 4 rounds ss
db press ss ss30x10 ss40x10 ss55x10 ss70x10 85x10 100x10 110x10 (hit goal smooth and easy)
incline bb press pause 155x6 185x6 205x6 225x6 255x6 275x6
dips x17 x12 x11 x9
incline db fly 25x10 35x10 45x10+10p
bb over and back press 95x8/4
reverse pec deck fly 80x25/4
ind handle cable press down 100x10 110x10 120x10 140x10
15 min step mill intervals 2-1

done for the day. much much better day in the books today. everything went fast and smooth. moved some ok weight around and got a great pump. so i can actually say no complaints at all with training today. back is a tad bit sore and tender from yesterday's debacle though and hopefully it wont impact tomorrow's session. today is the mrs bday so i got an additional small cheat in today with a small piece of bday cake.


meal 1
3 whole eggs
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
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
4oz sausage
4oz salsberry steak
8oz mashed potatoes
small slice of bday cake
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

Dear lord....sometimes you just gotta shake your head. You probably should have done cardio while you waited. Imagine the cals you would have burned, being all heated watching her "train"

i was a level 10 pissed my wife was 10 levels above that because she had a pre birthday lunch with a friend, so she was on a timeline. i hate that when i have a focus movement programmed in i cant swap it out for something else. well yesterday it wouldnt have mattered anyway because everything was taken anyway. i wish that stupid woman would go somewhere else to waste time

[thudgens96]

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

that blows man. hope you have a speedy recovery for sure. no bussel sprouts are super high sulfurous foods for you after the removal. my mother in law had her's taken out and ate some of the old sprouts and had to go to the er from the pain. gas bloating were horrific and she thought she was about to die. eh who likes that stuff anyway haha?

Brother thank you cause I love them I probably would have ate enough to kill me for sure.

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[Pushtoday]

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

Dear lord....sometimes you just gotta shake your head. You probably should have done cardio while you waited. Imagine the cals you would have burned, being all heated watching her "train"

[guns01]

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

today

abs/legs

stationary bike warmup
standing cable crunch w/vac 70x10/4
glute bridge w/iso x10(10s)/4
lying leg curls 60x10 80x10 90x10 100x10 110x15/3
squats x15 135x12 185x10 225x10 275x8 315x8 405x8
leg press high and wide 270x10 360x10 450x10 540x10 630x10 720x10
hack 1.5s 50x8 100x8 150x8

done for the day. well had a great morning this am to start with. got up earlier than on time, everything ran smooth no gut issues or anything. so happy as a pig in poo to kick it off and my entire body felt great. so i should have known something was not going to go good or right. got in got warmed up moving quick. pumped the hams up and got some good high rep work on them. then bam no squat racks for 90 fucking minutes. i literally had to wait 90 minutes to squat. two power lifters in the first 2 racks that were actually doing work(so that doesnt make me angry. on the other rack though, this fat stinky nasty rude inconsiderate woman. she has no freaking clue how to train obviously and spent the majority of her time on social media. she uses a coach that i am friends with and i know their is no way he programmed what she was doing. this dumb ass did deficit deads, regular deads, back squats super setted with stiff leg deficits and then front squats super setted with regular stiff leg. i been in the world of training for a day or two and i have never seen a program like that. oh and the half ass reps added even more fuel to the fire. so to not destroy my entire leg day which was supposed to be a good heavy day and i felt great. i had to warm up in the super high tall guy rack that you have to walk the weight out 5 yards outside the catches to go to below para or even close to para. i was beyond super pissed actually not even able to put into words. so after working up to 275 walking it out i waited another 20 mins and was able to get into a normal rack and do my last two sets. both went up easy and felt super great but i was cold warm cold warm at that point and didnt want to risk getting hurt. so to call today a success would be a complete and utter bs lie. i didnt even do cardio because i can bet a year's salary that my bp being so high burned more cals than 2 hours of cardio. not to mention i had already been in there all morning wasting time. rant over. i do get to train most likely with my strongman buddy this weekend for my second leg session so maybe this can be made up a little.


meal 1
3 whole eggs
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
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
8oz sirloin
8oz 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

That's what the dr said.

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that blows man. hope you have a speedy recovery for sure. no bussel sprouts are super high sulfurous foods for you after the removal. my mother in law had her's taken out and ate some of the old sprouts and had to go to the er from the pain. gas bloating were horrific and she thought she was about to die. eh who likes that stuff anyway haha?