Follow Along G's Run to the NA's

[guns01]

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

yesterday

chest/delt/tri

handbike warmup
activation exercises 4 rounds ss
machine press ss ss80x10 ss90x10 ss100x10 ss120x10 140x10 160x10 180x10
pec minor dip ss x10/4ss
dips ss ss x8/4
cage press ss 135x8/4ss
db lats ss ss20x8/2 ss25x8/2
pro db kick backs 20x10/4
floor press 135x8 185x8 225x8 225x6 1/2 (failed on that last one)

done for the day. nothing crazy at all today. very super fast paced session today. i got it all knocked out solo in a little less than 45 mins. i was still able to move some pretty good weight and got a fantastic pump. i did give a full serving of the suns out bums out pre workout a try. damn if it didnt get me cranked up and cranking. training split this upcoming weeks is going to change a bit and i am firing up my blast. so productivity should increase hopefully.


meal 1
3 whole eggs w/light cheese
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
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
1/2 cup oats
8oz kumbucha
cheat
long john silvers chicken
black berry cobbler w/ ice cream

[Pushtoday]

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

Couple good days brother.
Man I haven’t had Long Johns in years.



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[guns01]

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

Couple good days brother.
Man I haven’t had Long Johns in years.



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we havent either but the mrs was working in the area where it is at. i love ljs i just dont like going down there to get it haha.

[guns01]

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

today

abs/legs/cardio

hanging leg raise x10/4
stationary bike warmup
rumble roller work
glute bridge w/iso x10(10s)/4
lying leg curl warmup 60x20/3 (10 were with a full 3 sec squeeze and 10 were pump)
adductor 190x10/3
leg press 270x10 450x10 540x8 630x8 720x8 810x8 900x8 990x8
squats x10 135x10 185x10 225x5 275x10/3
leg extensions x8/3 (4 sec squeeze)
lying leg curls 100x12/4 (20 sec rest)
15 min step mill intervals 2-1

done for the day. not to bad of a session today. i was able to move up a set of plates on the press with no hip flexor issues and nothing tightening up to bad. knees did get a little tight and angry going into squats. so i kept it at 275 for my sets of 10 because i had perfect control and speed at that weight. i was shooting for 315 but i knew the way i felt no way i was going to get any good speed or explosiveness going after the heavy leg press. got a great pump and actually didnt have any major issues. low back did get a tad bit pumped up but nothing uncomfortable. good stuff. i may only be able to get my primary work done this week since we are looking at nasty hurricane shit. so at least we may be able to get all the primary stuff done. hopefully it doesnt flood and jack everything up for weeks.


meal 1
3 whole eggs w/light cheese
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
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
1/2 cup oats
8oz kumbucha

[Pushtoday]

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

Hopefully the Hurricane steers clear or at least weakens and doesn’t wreak much havoc.


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[guns01]

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

today

chest/delts/tris

handbike warmup
activation exercises ss 4 rounds ss
machine press ss ss75x10 ss90x10 ss105x10 ss120x10 135x10 150x10 165x10 180x10 195x10 210x10 225x10 (not the normal machine i like to use)
bench press 135x6 185x6 205x6 225x7 255x7 275x7 275x7
dips x10/3
db press 70x8/3
cage press 95x6 145x6 195x6 165x6 (195 was slow and way to heavy even though i got it)
reverse pec deck 75x25/4
cable press downs 100x8 120x8 140x8 160x8 180x8 200x8
over head one arm db exten 25x12 30x12 35x12/2

done for the day. not a bad session at all today. moved some pretty good weight and everything felt pretty good. got a great pump going. i didnt do cardio because we had to run around all morning making preps for the hurricane. so i figure that with the stress i have burned more than enough cals. not to mention having to prepare everything outside and around our house. most likely i wont be able to train for the remainder of the week because of the stupid ass storm. looking like it is going to be really really bad. going to get my food out and prepped up for the next few days so i am not getting in and out of the fridge and freezer. prep for a damn storm sucks ass.


meal 1
3 whole eggs w/light cheese
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
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
1/2 cup oats
8oz kumbucha

[Love2liftkat]

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

Looks like a great session to me!
Had to look up the kumbucha! [emoji848]

Praying things aren’t too bad for you through the storm!!

[guns01]

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

Looks like a great session to me!
Had to look up the kumbucha! [emoji848]

Praying things aren’t too bad for you through the storm!!

it's great for your stomach and digestion. does some other good things also. on a side note it isnt very tasty at all. and thank you, hopefully you guys will dodge it as well

[guns01]

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

today

back/bi

handbike warmup
activation exercises ss 4 rounds ss
meadows rows ss ss x10 ss25x10 ss50x10 ss75x10 100x10 125x10
rack pulls(2in lower than last week) 135x3 185x3 225x3 275x5 315x5 365x5 405x5 455x3 (10sec reset) x2
cable pull overs ss 100x8ss 120x8ss 140x8ss 160x8ss
one arm sup pull downs ss ss50x8 ss60x8 ss70x8 ss80x8
face pull 100x12 110x12 120x12
standing ez bar curls 40x12 50x12 60x12 70x12
db hammers 25x10 30x10 35x10 40x10

done for the day. say what? yes i made it to the gym. the gym's managing partner made it back into town and is keeping it open as long and as soon as possible. so i got to hit all the major primary days. was an ok session today. felt good stable and strong on the meadows rows, not so much on the pulls. felt great up to 405 but when i hit the first 3 on 455 it felt bad and off. so instead of cheating myself out of those final two reps. i pulled back took about 10 deep breaths reset and pulled the other 2. those 2 actually felt right. may have lost focus or dicked up my setup initially but i knew if i pulled number 4 setup that way i would hurt something. all in all though other than that minor setback it was an excellent day. i have also figured out that i am stronger pulling off the floor than i am a few inches off the floor or even above the knee. not normal for most people but that's how i am setup. no training tomorrow since it is an off day and i dropped cardio again today making my finalized prep for the storm.


meal 1
3 whole eggs w/light cheese
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
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
1/2 cup oats
8oz kumbucha

[Love2liftkat]

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

That is pretty impressive that you’re stronger off the floor! I haven’t attempted any other way since I’d basically have to stack weights in order to lift it. (No true power rack in my gym)

[guns01]

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

That is pretty impressive that you’re stronger off the floor! I haven’t attempted any other way since I’d basically have to stack weights in order to lift it. (No true power rack in my gym)

we have boxes that have like 2in sections that you can add and take away. plates work pretty good or if you are needing small adjustments you can stand on a plate like a def while the weights on the bar are on something. that's great for small adjustments. in a pinch, or just to change the angle if you have a floor mounted t bar station or landmine. you can do your deads that way and same with a plate under you. you can really lock the lats in with the tbar version and pull nicely

[Love2liftkat]

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

we have boxes that have like 2in sections that you can add and take away. plates work pretty good or if you are needing small adjustments you can stand on a plate like a def while the weights on the bar are on something. that's great for small adjustments. in a pinch, or just to change the angle if you have a floor mounted t bar station or landmine. you can do your deads that way and same with a plate under you. you can really lock the lats in with the tbar version and pull nicely

Good idea! Can’t believe I never thought of that! Will try for sure! Thanks!


How are you guys hanging in on the weather? Looks like it just won’t leave NC

[Pushtoday]

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

Glad your safe and back in the gym. [emoji1320]


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[guns01]

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

Glad your safe and back in the gym. [emoji1320]


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def safe but far from fucked up. we had some pretty good damage lost all of our food and just got power and good cell service yesterday man. it was miserable and sucked something fierce. we made it through though and hopefully i can get back in for some touch up training tomorrow. no clue when i will be able to get some good clean food going in on a consistent basis. no real supply of anything fresh as of right now, so idk. could have been much worse but living off of one hot meal if we were lucky and pb and j and canned food is terrible lol. all good though, i didnt lose water service at all

[guns01]

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

today

legs/cardio (kinda deload)

stationary bike warmup
seated leg curls 75x10 90x10 105x10 120x10 135x10
abductor ss 80x10ss 90x10ss 100x10ss 110x10ss
adductor ss ss190x10/4
machine leg press 6 sets of 10 went up to the full stack. no clue on the weight but it was pretty light)
leg extensions 4 sets of 10. same thing here
15 min step mill intervals 2-1

done for the day. guess who actually made it back into the gym? this guy and i found some of the foods i needed. not everything but i got protein and some fat and carbs. so i will be able to get some nitrogen balance back and blood moving to finish this week out. not going to be anything crazy though and i will just pump and get my cardio in. that cardio after having almost a full week of doing nothing and being super dehydrated and under eating kicked my butt. i was huffing and puffing and my heart rate jumped up high. crazy how fast you lose it and or when you are not firing on all cylinders as usual. last night was the first night with my cpap as well. so i should be able to get everything back into wack finishing out the week.


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
meal 6
6oz turkey
12oz red potato
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats