Follow Along G's Run to the NA's

[guns01]

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

today:

back/cardio(secondary)

10 min treadmill warmup
roller work
dy machine rows 70x10 85x10 105x10 120x10 135x10 150x10 195x12 205x10 220x8ds 135x10
kb rows x12 x10 x8
sup grip pulldowns 50x12 75x10 100x8
assit machine chins x12 x10 x8
rope face pulls 100x12 120x10 140x8
kb pullovers x12 x10 x8
banded good mornings x20/3
sled rows 135x30 yards/3
one arm sled rows 90x30 yards/3

done for the day. got in a great session today. i am breathing a little bit better and moving better as well. not the worse workout of the week but i am def feeling a hell of a lot better. we are making progress getting better though haha


meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
1tbl spn coconut oil
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12oz turkey
1/4 cup cor
1 tbl spn nut oil
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges

[guns01]

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

today:

legs(deload)
10 min stationary bike
standing lat pd crunches 70x15/4
roller work
lying leg curls 70x10 80x10 90x10 100x10 110x10 120x10 120x10 120x10 120x10
adductor 160x10 190x10/4
squats 135x10 185x10 225x6 245x6 275x6 295x6 315x6 (felt pretty good and they moved super fast, still hocking crap up though)
machine leg press 3/4 stack x20 full stack x20/3

done for the day. actually got in a pretty good workout today. everything is feeling pretty good, pump was good and joints are pretty good. i do still have some congestion going on though and i am still hocking up snot. so breath control and ab pressure was a little tough today but nowhere near what it was on tuesday. i was nice and surprised and how nice and quick the weights moved on squats. i didnt lose any speed on any of my sets and got them all done in about 10 mins total. so that's trucking considering


meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
1tbl spn coconut oil
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
2 sub sandwiches w/the works
2 brookies
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges

[guns01]

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

today:

delts/chest(deload)

10 min treadmill warmup
roller work
giant sets
bent db lats 10x12gs 15x12gs 20x12gs 25x12gs/4
seated db lats 10x8gs 15x8gs 20x8gs 25x8gs/4
banded chest pulls x10gs x10gs x10gs x10/4gs
db press gs 40x8 gs45x8 gs50x8 gs50x8/4
tri sets
banded hs flat press 45x8ts 55x8ts 65x8ts 75x8ts
hex press ts 45x8ts/4
stretch pushups ts x16 ts x14 ts x11 ts x11

done for the day. actually almost felt 100% today. it took a bit to get good and warmed up but once i did and got moving good everything felt good. the only issues i had today was on the bent lats and the hex presses. the sinus pressure is still pretty good but other than that i feel pretty solid. hopefully this deloading period will let my body recover nicely and everything heal up all the way


meal 1
4 whole eggs
1 cup oats
1 tbl spn almond butter
meal 2
protein pudding
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12oz turkey
1/4 cup cor
1 tbl spn nut oil
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges

[guns01]

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

today:

back(deload)

10 min treadmill warmup
roller work
kb one arm row x10/4 (went heavy but no clue how heavy)
cable pullovers 120x10 140x10 150x10 160x10
ng assist pullups x10/4
dy machine rows 130x10/4
one arm sled rows 90x30 yards/4

done for the day. nothing unusual at all today. great pump and i am about as close to 100% health wise as i am going to get haha


meal 1
4 whole eggs
1 cup oats
1 tbl spn almond butter
meal 2
protein pudding
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12oz turkey melt (delicious discovery)
1 tbl spn nut oil
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges

[Love2liftkat]

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

Just realized you had a log! In to follow along! Sorry I didn't go all of the way back to 2012. Just glanced. [emoji6]

[guns01]

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

Just realized you had a log! In to follow along! Sorry I didn't go all of the way back to 2012. Just glanced. [emoji6]

the best part about it is you can see my transitions from off seasons to preps and where stuff stopped working and had to be changed. i probably could even go back to what wasnt working and add it back in a bit now and it would probably work again for a while. that's the best thing about keeping a good detailed log, knowing what is working and what you have done to keep it working. that and when you get hurt you can always go back and fix what may have led up to the injury

[guns01]

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

yesterday:

arms/cardio(deload)

10 min treadmill warmup
standing db curls 10x10 15x10 20x10 25x10 30x10 35x10 (did all of these non stop)
db hammer curls 35x10 40x10/3
preacher curls 60x10/4
reverse grip cable pd 60x10 70x10 80x10 100x10 110x10 120x10 140x10
overhead db extension 35x10/4 50x20sec forced stretch
12 min step mill intervals 1-1 ratio (this was a serious kick in the nuts after 3 rounds)

done for the day. everything feels pretty good. i have been busy the last two days so i am updating late.


meal 1
4 whole eggs
1 cup oats
1 tbl spn almond butter
meal 2
protein pudding
intra
1 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12oz turkey melt
1 tbl spn nut oil
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges

[Love2liftkat]

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

the best part about it is you can see my transitions from off seasons to preps and where stuff stopped working and had to be changed. i probably could even go back to what wasnt working and add it back in a bit now and it would probably work again for a while. that's the best thing about keeping a good detailed log, knowing what is working and what you have done to keep it working. that and when you get hurt you can always go back and fix what may have led up to the injury

No doubt! That's great!!

So is there a significance to the sour kraut or do you just enjoy eating it?

[guns01]

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

No doubt! That's great!!

So is there a significance to the sour kraut or do you just enjoy eating it?

yes their is significance to the kraut but i also do enjoy it also. the kraut aids in digestion detoxing and a host of other benefits. i found that i dont tolerate a lot of foods that are high in fiber as i have gotten older like more than a cup of oats a day or broccoli in any amount. with the kraut addition i can pretty much eat anything i want with fiber and it doesnt destroy my guts. plus it is a no impact food other than a little sodium so i can eat it for the duration of dieting

[guns01]

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

today:

legs
10 min stationary bike warmup
standing lat pd crunches 70x10/4
roller work
lying leg curls 70x10 80x10 90x10 100x10 110x10 120x10 120x10 120x10 120x10
abuductor 80x10 90x10 100x10 110x10
stiff leg deads 45x10 95x10 145x10 195x10 245x10
squats 135x10 185x10 225x6 245x6 275x6 295x6 315x6
adductors 150x10 190x10/3

done for the day. not a bad workout. i had to deviate a bit, because of the crowd. i did cool down waiting on the stupid squat rack so i went ahead and did some stiff leg while i waited to warm back up


meal 1
4 whole eggs
1 cup oats
1 tbl spn almond butter
meal 2
protein pudding
intra
3 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
reuben sandwich
fries
salted caramel cake
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges

[guns01]

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

today:

cardio/chest/delts(deload)

12 min step mill intervals 1-1
machine press 60x10 70x10 80x10 90x10 100x10 110x10(no break) 120x10 130x10 140x10
hex press 55x12(too much) 45x12/3 (55 was to heavy to move to fast without failing)
machine flyes 135x10 150x10/3
reverse peck deck flyes 75x30/4
db lats 20x10 25x10 30x10/3
db front raise 10x10/3 (did these just for rom and get a little more blood in)

done for the day. i went reverse today and did my intervals first just for shits and giggles. may start doing this a bit more from time to time just for a little change up. i really didnt see a huge difference in strength loss but i am not really moving much weight deloading either. got a couple docs visits coming up with nerve testing etc...... damn sure not looking forward to all that noise and pain


meal 1
4 whole eggs
1 cup oats
1 tbl spn almond butter
meal 2
protein pudding
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
16oz chicken wraps with vegges etc (macros matched)
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges

[Love2liftkat]

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

yes their is significance to the kraut but i also do enjoy it also. the kraut aids in digestion detoxing and a host of other benefits. i found that i dont tolerate a lot of foods that are high in fiber as i have gotten older like more than a cup of oats a day or broccoli in any amount. with the kraut addition i can pretty much eat anything i want with fiber and it doesnt destroy my guts. plus it is a no impact food other than a little sodium so i can eat it for the duration of dieting

Oh cool! Good to know! I figured there was a little science behind it!

You've had some great workouts and strong numbers even being deload! Nerve testing sounds horrible! I've only heard stories!

[guns01]

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

Oh cool! Good to know! I figured there was a little science behind it!

You've had some great workouts and strong numbers even being deload! Nerve testing sounds horrible! I've only heard stories!

yeah and it has no impact and the cals dont count against my numbers. so i freaking love the stuff. that and a happy gut is awesome for me.

to be honest about the nerve testing i am sick to my stomach thinking about it. i have a super high tolerance to pain but they do both sides for comparrison which super extra sucks. i feel like i am nearing the end of my run at being able to do what i do. that's the crappy part. the needles and electricity make it even crappier haha.

[guns01]

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

today:

cardio/back(deload)

12 min step mill intervals 1-1

chest supp pro grip machine rows 60x10 70x10 85x10 105x10(no rest) 120x10 135x10 150x10 165x10 180x10
one arm sup pulldowns 25x10 50x10 75x10 100x10
cable rope face pulls 80x10 90x10 100x10 110x10
machine pullovers 120x10/4
hypers x25/3

done for the day. nothing to note today. everything feels pretty good except for my hand giving me hell. other than that great workout, with some really good pumps


meal 1
4 whole eggs
1 cup oats
1 tbl spn almond butter
meal 2
protein pudding
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
8oz top sirloin
8oz red potato
1 cup spinach
1 tbl spn coconut oil
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges

[guns01]

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

today:

cardio/arms(deload)

12 min stepmill intervals 1-1

vbar pds 60x10 70x10 80x10 90x10 100x10 110x10 120x10(nonstop) 130x10 140x10 150x10 160x10
reverse grip cable pds 60x10 70x10 80x10 90x10
incline db skullies 30x10/4
standing bb cable curls 40x10 50x10 60x10 70x10 80x10 90x10(nonstop) 100x10 110x10 120x10/2
db hammers 10x10 15x10 20x10 25x10 30x10(nonstop) 35x10/2
hs one arm preachers 25x10 35x10/3

done for the day and the training week. i got one more cardio session to do and my week is complete. pump was stupid today and i actually feel really good other than my hand. first appt of many tomorrow fml


meal 1
4 whole eggs
1 cup oats
1 tbl spn almond butter
meal 2
protein pudding
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
8oz top sirloin
8oz red potato
1 cup spinach
1 tbl spn coconut oil
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges