Follow Along G's Run to the NA's

[guns01]

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

today

calves/back/bis/cardio

standing calf raise 390x10 390x10x10p(10s)/4
ng pull ups x8/4
pro grip chest supp machine row 135x10 150x10/3
seated shrugs 50x15 60x15 70x15 80x15
reverse bb curls 40x12/4
bb curls 60x10/4
30 min incline treadmill

done for the day. end of the training week for me and short and sweet. we were running a little behind on our sched today so we didnt get in at our normal time. that was a good thing because we had zero wait and their was literally maybe 6 or 7 other people in the gym. it was real nice. to bad that it isnt like that at the same time every day or i would make the shift to that time. hit the angles that we were supposed to, drove a ton of blood in and got out. the bicep work was done with maybe 20secs or less between each set. the right bicep tendon is still kind of iffy but not painful so i dont want to push it to hard since we are hitting back so frequent. good day and week in the books.


meal 1
4 whole eggs w/light cheese
1 cup spinach
3 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 cup jasmine rice w/cinnamon and splenda
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
2 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
apple
1/2 avacado
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut

[guns01]

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

yesterday


off day

nothing to really note yesterday. i had a full day off to just chill eat and recover.



meal 1
5 whole eggs w/light cheese
1 cup spinach
2 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
8oz sirloin
large green salad with lots of color
meal 4
8oz sirloin
8oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut

[guns01]

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

today

abs/calves/back/cardio

decline leg raise ss x10/4ss
incline sit ups ss ss x10/4
standing calf raise 355x10 390x10x10p(10s) 415x10x10p(10s) 425x10x10p(10s) 435x10x10p(10s)
ng pull ups x10/4
dead stop db rows 100x4 125x4 140x4 150x8/4
stretch pull downs 120x8/4
banded hypers x10/3
12 min step mill intervals

done for the day. new week and firing it up nicely. good strong solid session in today. moved some good weight around and got a massive nasty pump going. my lower back is a little twingy but it isnt hampering or interfering at all. it is more irritating than anything and usually only gets iffy if i over arch or sit for to long. so not hurt and not really in pain but still a pain in the ass from time to time. i did go ahead with this weeks cheat today. the mrs made the call since we are taking our youngest to train with us on the other side of town tomorrow. so it would have thrown my meal timing way to late tomorrow any way so we just went ahead and had it now.


meal 1
4 whole eggs w/light cheese
1 cup spinach
3 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 cup jasmine rice w/cinnamon and splenda
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
2 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
3 kiwi (sun gold this time)
1/2 avacado
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut
cheat meal
steak bowl loaded up from moe's
3/4 box of dots
4 mini powdered doughnuts

[thudgens96]

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

yesterday


off day

nothing to really note yesterday. i had a full day off to just chill eat and recover.



meal 1
5 whole eggs w/light cheese
1 cup spinach
2 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
8oz sirloin
large green salad with lots of color
meal 4
8oz sirloin
8oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut

Did you know what to do with a whole day off brother

Sent from my SM-S975L using Tapatalk

[guns01]

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

Did you know what to do with a whole day off brother

Sent from my SM-S975L using Tapatalk

no not at all and i didnt do dick. i had planned on doing a bunch of stuff but nadda. i needed a break though so it was good

[guns01]

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

today

chest/tri/cardio

incline db press 30x8 45x8 60x8 75x8 85x8 95x8 105x8
incline bb press 225x12/4
incline db pro fly 40x8/4
reverse ind grip press downs 100x12 120x12 140x12/2
tate press 30x10kb 35x10 45x10 50x10
db skullies 35x15/2
12 min step mill intervals 1-1

done for the day. good session in today at a different facility. we took my youngest back to the gym with us today so we trained at a different spot. felt good and strong for the duration of the session today and i had no issues at all. i did try to do the tate press with kettle bells and that was an epic failing no go. i bout tweak the shit out of my elbow when i finished i started to get up. so i tossed that and went back to the safety of dbs. way to much play with a kb for my liking on those. i also got more food added in for the up coming week. so it is damn sure a good day. i did lose my fruit after today for the time being which sucks but it is what it is.


meal 1
4 whole eggs w/light cheese
1 cup spinach
3 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
2 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
3 kiwi (sun gold this time)
1/2 avacado
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut

[guns01]

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

today

abs/calves/delts/cardio

standing cable crunch w/vac 70x10/4
seated calf raise 75x10 135x15/5 (8 sec contractions on each rep)
reverse peck deck fly 60x10 75x10 90x15/5
standing bb press w/iso ss 95x8ss 145x8/4ss
db lats ss ss25x10/5
12 min step mill intervals 1-1

done for the day. another quick easy pump and go days. felt really good strong and nasty today. i tried a sample of radiate that i got from suppz and it had me zinging like a champ. tight chest sweating like a mad man and a tad bit short of breath. no shaking at all from the product which is kind of cool if you are stim sensitive like i am. i figured it would hammer my ability to do cardio very well but it didnt. i just sweated about 10x more than usual and that's a lot haha. i did lose my fruit this week which sucks but cals and carbs are going up again. so more food and more happiness


meal 1
4 whole eggs w/light cheese
1 cup spinach
3 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1/2 cup black beans
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
2 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup green beans
1/2 cup black beans
1/2 avacado
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut

[thudgens96]

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

today

abs/calves/delts/cardio

standing cable crunch w/vac 70x10/4
seated calf raise 75x10 135x15/5 (8 sec contractions on each rep)
reverse peck deck fly 60x10 75x10 90x15/5
standing bb press w/iso ss 95x8ss 145x8/4ss
db lats ss ss25x10/5
12 min step mill intervals 1-1

done for the day. another quick easy pump and go days. felt really good strong and nasty today. i tried a sample of radiate that i got from suppz and it had me zinging like a champ. tight chest sweating like a mad man and a tad bit short of breath. no shaking at all from the product which is kind of cool if you are stim sensitive like i am. i figured it would hammer my ability to do cardio very well but it didnt. i just sweated about 10x more than usual and that's a lot haha. i did lose my fruit this week which sucks but cals and carbs are going up again. so more food and more happiness


meal 1
4 whole eggs w/light cheese
1 cup spinach
3 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1/2 cup black beans
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
2 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup green beans
1/2 cup black beans
1/2 avacado
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut

Happy to hear that about the radiate about to do a journal for them. How long would you say the zing lasted. How late in the day would you take? My schedule is so out of control didn't get home until 10 pm from work that's a long f'n day.

Sent from my SM-S975L using Tapatalk

[guns01]

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

Happy to hear that about the radiate about to do a journal for them. How long would you say the zing lasted. How late in the day would you take? My schedule is so out of control didn't get home until 10 pm from work that's a long f'n day.

Sent from my SM-S975L using Tapatalk

i took it about 945-10am and i didnt start getting tired until around 8pm. i train early in the day and i also took mine about 15 mins after eating my pre workout meal. so i did have a good amount of food in me before taking it. so that could have lessened the impact and length of time it stayed active for me. i would play around with dosing though because you dont want it keeping you up at night. stuff is different for sure because i got zero jitters at all but i was amped up to the max

[thudgens96]

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

i took it about 945-10am and i didnt start getting tired until around 8pm. i train early in the day and i also took mine about 15 mins after eating my pre workout meal. so i did have a good amount of food in me before taking it. so that could have lessened the impact and length of time it stayed active for me. i would play around with dosing though because you dont want it keeping you up at night. stuff is different for sure because i got zero jitters at all but i was amped up to the max

Thanks brother cause I'm going to the gym tonight. That would have sucked bad. Lol i usually train in the morning as you know.

Sent from my SM-S975L using Tapatalk

[guns01]

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

Thanks brother cause I'm going to the gym tonight. That would have sucked bad. Lol i usually train in the morning as you know.

Sent from my SM-S975L using Tapatalk

i would say take it 3-4 hours before then if you have to train in the evening late. you should still be feeling the effects

[guns01]

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

yesterday



abs/calves/back/cardio

decline leg raise x10/3
standing calf raise 335x10 355x35x30x20x15 (1 continuous set with 10sec breaks at failure)
ind handle low rows 20x12 30x12 40x12 50x12 60x12/3
ind handle sup grip pull downs 85x8 100x8/3
deads 135x2 225x2 275x2 315x5/8 (10sec rest between each set)
12 min step mill intervals 1-1

done for the day. well for a secondary day this one was a serious serious kick in the nuts. the deads were grueling. first 2 sets are nice light and easy and then you hit the freaking wall hard huffing and puffing like a champ. hell of a nasty pump across the board though. i did have to do some fascia blasting work on my right trap lower rhomboid and lower back areas this am. having some issues with them being tight. i also flossed up my forearm as well. i may have gripped a bit to tight on monday and it is flaring up a bit on me also. other than those areas that are more nagging than anything everything is strong and smooth.


meal 1
4 whole eggs w/light cheese
1 cup spinach
3 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1/2 cup black beans
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
2 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup green beans
1/2 cup black beans
1/2 avacado
meal 6
8oz turkey
8oz red potato
1/2tbl spn organic grass fed butter
1 cup broccoli
1/4 cup sour kraut

[guns01]

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

today

abs/legs

standing cable crunch w/vac 70x10/4
roller work
one leg glute bridge w/iso x10(10s)/2
dbl leg glute bridge w/iso x10(10s)/2
lying leg curls 60x10 80x10 100x10 110x10 120x10 130x10 ds140x10ds 110x8ds 80x8 (30sec iso hold)
adductor 170x10 190x10 215x10 225x10 235x10/2
leg press 180x10 270x10 360x10 450x10 540x10 630x10 720x10 810x10
hack 1.5s 360x10/4
leg extensions 135x25/3

done for the day. probably one of the crappiest leg sessions i have had in a few weeks. cold as hell out knees were freaking achy so i wasnt able to push it to far or hard. i still get a pretty nasty pump going though and got the shaky legs by the end. so i did get some good work in just not any heavy weight at all. so i wont call today a full success but still ok.


meal 1
4 whole eggs w/light cheese
1 cup spinach
3 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1/2 cup black beans
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
2 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup green beans
1/2 cup black beans
1/2 avacado
meal 6
8oz turkey
8oz red potato
1/2tbl spn organic grass fed butter
1 cup broccoli
1/4 cup sour kraut

[thudgens96]

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

today

abs/legs

standing cable crunch w/vac 70x10/4
roller work
one leg glute bridge w/iso x10(10s)/2
dbl leg glute bridge w/iso x10(10s)/2
lying leg curls 60x10 80x10 100x10 110x10 120x10 130x10 ds140x10ds 110x8ds 80x8 (30sec iso hold)
adductor 170x10 190x10 215x10 225x10 235x10/2
leg press 180x10 270x10 360x10 450x10 540x10 630x10 720x10 810x10
hack 1.5s 360x10/4
leg extensions 135x25/3

done for the day. probably one of the crappiest leg sessions i have had in a few weeks. cold as hell out knees were freaking achy so i wasnt able to push it to far or hard. i still get a pretty nasty pump going though and got the shaky legs by the end. so i did get some good work in just not any heavy weight at all. so i wont call today a full success but still ok.


meal 1
4 whole eggs w/light cheese
1 cup spinach
3 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1/2 cup black beans
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
2 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup green beans
1/2 cup black beans
1/2 avacado
meal 6
8oz turkey
8oz red potato
1/2tbl spn organic grass fed butter
1 cup broccoli
1/4 cup sour kraut

Couldn't have been all bad moving decent weight

Sent from my SM-S975L using Tapatalk

[guns01]

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

Couldn't have been all bad moving decent weight

Sent from my SM-S975L using Tapatalk

damn nagging knee pain from the change over to chilly temps and rain held me back quite a bit. i felt like i had a whole lot more in the tank but i know better than to push it when it is painful. funny thing is it didnt hurt where it is normally tight when it gets angry. it was right on top of my knee cap and not tender. just annoying with no swelling at all. it;s good today so i am sure it's the nasty weather