Follow Along G's Run to the NA's

[guns01]

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

today

chest/delts/cardio

hand bike warmup
banded db press *red band) 25x12 35x12 45x12 55x12 65x12 75x12
incline bb press 165x8 185x8 225x8 255x8
hs decline press 35x8 50x8 75x8 ds100x8ds 75x8ds 50x8ds 25x8
machine flys 90x12 105x12 120x12
machine lat raises 15x12 20x12 30x12 40x12 (5 sec iso at the end of each set)
bent over db lat swings 40x20/4
15 min step mill intervals 2-1

done for the day. pretty good session in today even though it was kind of busy. not moving any kind of crazy weight around with the pec but it didnt feel to awful bad. my shoulder and elbow were a little ill tempered on me today. i think i may have over extended a couple times flexing on the banded press. so that got them fired up nicely but the pump was awesome. overall a nice day in. going to try to tear some back up with my strongman buddy at a different gym tomorrow. that;s the plan right now.

meal 1
5 whole eggs w/light cheese
2 slices ez toast
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
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
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1 cup oats

[guns01]

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

Just stringing them together brother.
Solid session after solid session. [emoji1320]


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hopefully turning the corner a bit

[Pushtoday]

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

Just stringing them together brother.
Solid session after solid session. [emoji1320]


Sent from my iPhone using Tapatalk

[guns01]

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

today

legs

stationary bike warmup
roller work
standing one leg curl 10x10 20x10 40x10 50x10 60x10 70x10 ds80x10ds 70x10ds 60x10
squat machine 90x8 180x8 270x8 360x8 450x8 540x8
banded belt squats (heavy orange band) x8 90x8 180x8 270x8 ds 360x4ds 270x4ds 180x5ds 90x8
hs seated leg curls ss 25x8ss 45x8ss 70x8ss
stiff leg deads ss ss135x10/3
one leg leg press 90x15 135x15 180x15

done for the day. nasty nasty heavy day today. moved some really good weight. we traveled to a different gym for the squat machine and got a little silly. all in all an awesome day. no real issues going on but i am probably going to get a little sore. back might get a little angry from the bands snatching me forward on my first couple of reps. wasnt expecting that one and it got me haha.


meal 1
5 whole eggs w/light cheese
2 slices ez toast
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
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
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1 cup oats

[guns01]

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

today

arms/cardio

hand bike warmup
cable curls ss 20x12ss 30x12ss 40x12ss 50x12ss 70xx12ss 80x12ss 90x12ss 100x12ss
v bar press downs ss ss60x12 ss70x12 ss80x12 ss90x12 ss100x12 ss120x12 ss130x12 ss140x12
cross body hammers ss 25x12ss 30x12ss 35x12ss 40x12ss
bench dips ss ss x15/4
machine preachers ss 50x8ss 60x8ss 70x8ss 80x8ss
pro grip db kick backs ss20x8/4
35 min treadmill

done for the day. not a bad day in today considering it is my least favorite one of the week haha. i had blood work done this am so one arm was a little tender and sore going in. so that was fun, made it tighten up more and faster than usual. still moved some pretty good weight though comfortably and everything felt really good. quick session today also. so a good end of the week. i will be traveling tomorrow out of town for the day. so i will miss my extra back session this week. so i will get a little more tendon rest for the day.

meal 1
5 whole eggs w/light cheese
2 slices ez toast
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
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
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1 cup oats

[guns01]

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

Three in a row brother, gotta keep the streak alive!!!


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hell yeah man. better to have good days and ache outside the gym than bad days in the gym and hurt all the time haha. good week for the most part for sure.

[Pushtoday]

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

Three in a row brother, gotta keep the streak alive!!!


Sent from my iPhone using Tapatalk

[guns01]

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

yesterday

legs/cardio

stationary bike warmup
hs seated leg curls 25x10 50x10 75x10 muscle rounds 100x4/6 (10sec rest between rounds)
frog squat on hack 90x12 140x12 180x12 230x12
lying leg curls 60x30/3
leg extension 90x10 105x10 120x10 muscle rounds 150x4/6 (10sec between rounds)
ssb good mornings 100x12/4
35 min tread mill

done for the day. lots of volume and pump today. nothing super crazy heavy or fancy but the muscle rounds burn like hell. all in all a good quick day in and out with no issues to speak of.

meal 1
5 whole eggs w/light cheese
2 slices ez toast
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
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
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1 cup oats

[macedog24]

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

That’s how it’s done!



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Hell yes! You can say that again.

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[Pushtoday]

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

That’s how it’s done!



Sent from my iPhone using Tapatalk

[guns01]

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

yesterday

back/cardio

hand bike warmup
activation exercise 3 rounds
chest sup machine rows 105x10 120x10 135x10 150x10 165x10 180x10
banded hs iso row x8 45x8 70x8 90x8 115x8 135x8
deads (banded) 135x2 185x2 225x2 275x2 muscle rounds 315x4/3(dropped band) 315x4
traction pulldowns med grip 100x12 110x12 120x12/2
t bar prone shrugs 45x12/3
reverse hypers x12/4
35 min treadmill

done for the day. really good day in with no issues at all other than being crowded. i was able to modify a couple movements that were similar so i didnt have to wait to long. deads were pretty good but i got a little over excited with the weight and the bands, so i had to drop them going into my 4th set of muscle rounds because my form was starting to break. it was supposed to be with chains but i wasnt driving over to the gym that has them today because the mrs had an appt. so all in all a good strong day.

meal 1
5 whole eggs w/light cheese
2 slices ez toast
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
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
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1 cup oats

[guns01]

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

yesterday

chest/delts/cardio

hand bike warmup
machine press 80x10 100x10 120x10 140x10 160x10 180x10 ds200x10ds 170x10ds 140x10
bench press 135x8 185x8 225x8 245x6
incline db press (w/orange strong band) 40x12 50x12 60x12 ds75x10ds 55x10ds 45x10
machine shoulder press 100x8 120x8/3
reverse peck deck ss 75x20/4ss
peck deck fly ss ss90x12 ss105x12 ss120x12 ss135x12
db lats 25x12/4 (only 20sec rest)
35min treadmill

done for the day. not to shabby of a day. got a great pump and moved some pretty good weight around. the machine press with drop sets smoked me right out of the gate. so that knocked off my strength big time on the other movements. the db press were supposed to be forced negs but it was awkward so we opted for heavy bands instead. good day

meal 1
5 whole eggs w/light cheese
2 slices ez toast
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
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
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1 cup oats

[guns01]

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

That looks like a good day to me. Plenty of volume, touched every angle at least once. It wouldn’t be a normal day for you if something didn’t act up. [emoji6]


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need to hit a point of stringing a bunch of good days back together again. all the doc visits and running around all over the place is messing with my mojo haha

[Pushtoday]

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

That looks like a good day to me. Plenty of volume, touched every angle at least once. It wouldn’t be a normal day for you if something didn’t act up. [emoji6]


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[guns01]

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

yesterday

legs

stationary bike warmup
roller/lacross ball work
dbl banded glute/hip activation 3 rounds
hip activation
lying leg curls 70x8 80x8 90x8 100x8 110x8 130x8 ds 150x8ds 120x8ds 100x8
leg extensions 75x8 90x8 105x8 120x8 135x8 ds150x8ds 120x8 105x8
hacks 90x8 180x8 270x8 360x8 450x8 540x8ds into amrap 270x32
leg press as. 90x6 180x6 270x6 360x6 450x6 540x6 630x6 ds 630x6ds 540x6ds 450x6 360x6ds 270x6 180x6 90x30
waling lunge ss x8/3ss
glute ham hypers ss x15/3

done for the day. not a bad day and not that great of a day. still got some pretty good work in and got a great pump. still having the hip flexor tightening up issue going on and motivation was a little blah today. just an off day. still didnt feel that bad but guts were not happy at all so i think that threw me and my day off.

meal 1
5 whole eggs w/light cheese
2 slices ez toast
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
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
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1 cup oats