Follow Along G's Run to the NA's

[guns01]

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

yesterday

legs

stationary bike warmup
rumble roller work
seated leg curls w/band 25x8 45x8b 70x8 70x8b 90x8 ds90x6b/ds 70x8b/ds 45x10b
leg press 200x15 300x15 400x15 500x15 600x15 700x15 800x15/4
leg extensions 60x10 70x10 80x10 90x10 100x10 120x10 130x10 ds140x10ds 120x10ds 100x10+15p

done for the day. pretty basic session that was semi heavy with a pump focus. knees were still a little iffy, so i went cautious on this one. i did have to swap out the presses and extensions in the order of movements because of some inconsiderate dick head running his mouth while i waited. no way i was going to cool all the way down and jack something else up while someone was bsing with a buddy. still a pretty good session though.


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
jalpeno crunch burger
triple steak burger
oreos with a little milk

[BABY1]

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

Oh yum on that steak burger! Sunday is bacon day! Woof!

[guns01]

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

today

back/cardio

handbike warmup
activation exercises ss 4 rounds ss
db rows ss ss60x8 ss80x8 ss100x8 ss120x8 140x8b 150x8/3
chins x70 (took about 5 sets to get them all)
db pull overs 55x10 60x10/3
deads 135x3 185x3 225x3 275x3 315x3 405x3 (to much for my neck and had to pull the plug)
18 min step mill intervals 2-1

done for the day. well started the day off with the neck feeling ok and not to bad at all. got in got warmed up nicely and going great. so i get the wild hair that since i dont have access to db over 150 because that gym is closed i would band them instead. not a good idea, because on my very first set with the band i reaggervated my neck crick again. so that also impacted my pulls. i was able to get up to 405 but i knew it was just making it worse so i shut it down before i messed something up bad. i did try everything i could think of to stop it from pulling. neutral head head up head down and nothing still pulled on the neck and trap. still got a pretty good session in though and a really good pump. so i guess it was still successful. now i am icing, fascia blasting and using pain cream to get this thing 100% again

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

[Pushtoday]

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

That f$cking neck crick is still acting up...I feel for ya brother.
I was reading the leg day and thought “cool only three movements, I wonder why he did them in that order, maybe I should try that” then I read why you did them in that order. [emoji2957] I still might try it....




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[guns01]

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

yesterday

chest/delts/cardio

hand bike warmup
activation exercises 4 rounds ss
db press ss 30x10ss 40x10ss ss55x8 ss70x8 85x8 100x8 115x8 (good increase here)
rb incline bb press 135x6 185x6 225x6 275x6
cable cross 3 sets of 10 triple drop set on set 4 (no clue on weight)
flat db fly 25x10 30x10 35x10
sup leaning db lats 25x12/4
spider crawl x3/4
18 min step mill intervals 2-1

done for the day. great session in the books today. was able to increase my 8 rep on the db press pretty easily. i did lose some on my incline press but i did extended pause sets in the stretch position. all in all a pretty good session with no issues at all. well other than the neck still. it is loosened up a little but is still pretty jacked up.


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

abs/legs/cardio

stationary bike warmup
standing cable crunch w/vac 70x10/4
rumble roller work
prowler push 230lbs additional resistance 5 rounds 40 yards each
banded prowler drag 230lbs additional resistance 4 rounds 40 yards each
lying leg curls 60x15 70x15 80x15 80x10+10p(10s iso)/3
leg press 200x30 300x30 400x30 500x30 600x20 600x (1min straight) i hit over 50 reps
banded stiff leg 135x8/4
10 min step mill intervals 2-1

done for the day. had a couple of my marine buddies that are one the swat team join me for legs today haha. big boys that are more functional strong than lifting strong, so of course i had to give them a challenge. funny i made one quit and literally get in his tuck and go home after the 4th round of prowler pushes. not a bad session at all today though. got a fantastic pump and really didnt beat anything up to bad at all. i stupidly added in the intervals to try to drive more blood in to my quads. no gas in the tank for that and felt like i was about to die, so i shut it down at 10mins. i finished up my blast yesterday with tren a at the end. i will be going into a cruise now for about 4-5 weeks after bloods again.


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

arms/cardio

handbike warmup
TRI SETS
cable press downs ts 80x10ts 100x10ts 120x10ts 140x10ts 160x10ts 180x10ts 200x10/2ts
db curls w/gripforce ts ts15x5ts 20x6ts 25x6ts 30x6/4ts
bench dips ts ts x10/3 x41 x37 x29 x26 x21
TRI SETS
ez bar curl w/grip force ts 60x8ts 70x8ts 80x8/3ts
reverse cable press downs ts 80x15ts 90x15ts 100x15ts 120x15/2ts
reverse bb curls ts ts40x15 ts50x15/4
18 min step mill intervals 2-1

done for the day. as always least favorite day of the week. nasty painful pumps as always, damn near skin splitting today. super fast paced as well so it went pretty good. no crazy issues at all, other than neck still a bit jacked up and shoulders are a little tender. probably going to deload this upcoming week or so. make that call on how long as i go along.


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

[Pushtoday]

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

Arm day is a love/hate relationship.
Love to have HUGE swollen arms.
Hate the pain that comes with training em. [emoji123][emoji2532][emoji123][emoji2532][emoji123][emoji2532][emoji123][emoji2532]


Sent from my iPhone using Tapatalk

[guns01]

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

Arm day is a love/hate relationship.
Love to have HUGE swollen arms.
Hate the pain that comes with training em. [emoji123][emoji2532][emoji123][emoji2532][emoji123][emoji2532][emoji123][emoji2532]


Sent from my iPhone using Tapatalk

you know those super sets tri sets and giant sets make it oh so much more fun haha

[guns01]

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

yesterday

legs(semi deload)

stationary bike warmup
rumble roller
lying leg curls 50x20 60x20 70x20 80x20 (back to back)
abductors 80x20 90x20 100x20 110x20 120x20
adductors 100x20 120x20 140x20 160x20
leg press 200x20 300x20 400x20 500x20 600x20 700x20 800x20
bb stiff leg 95x8 145x8 195x8 245x8 add band 245x10
frog squat on hack x20 50x20 90x20

done for the day. supposed to start my deload today but strong man buddy showed up. so i decided instead of bringing the intensity completely down, that i would just ramp up the reps and cut rest down between sets. so we literally just went back to back and kept adding weight until we couldnt get 20 anymore. didnt do that on the stiff leg though. on those we were just trying to stretch the hams and low back out. fantastic pump and no issues going out yesterday. also get to add a little more food back in today.



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
Philly whooper
2 regular whoopers
fries
some milk duds

[Pushtoday]

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

Sounds like a good day. No issues, more food, and a cheat.


Sent from my iPhone using Tapatalk

[guns01]

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

yesterday

abs/legs/cardio(deload)

stationary bike warmup
standing cable crunch w/vac
rumble roller work
glute bridge w/iso x10(10s)/4
lying leg curls 60x15 70x15 80x15 90x15 100x12 110x10 120x8
stiff leg deads 135x12 185x12 235x12
squats x10 135x10 225x8/6
sissy squats x8/6
18 min step mill intervals 2-1

done for the day. fired up the deload for the next 2-3 weeks. going to give the joints and cns a little rest. so nothing crazy heavy and no intensity techniques at all. pretty good session yesterday with no issues at all. well my knees did tighten up and get a little angry because the squats were supposed to be slightly above para and my knees hate that.


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
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
10oz 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

new food totals added

[guns01]

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

yesterday

abs/chest/delts/cardio

incline sit ups x10/4
handbike warmup
activation exercises ss 4 rounds ss
incline db press ss25x15 ss35x15 ss45x15 ss60x12 70x10 85x8 90x6
rb incline bb press 155x6 185x6 add rb 205x6 225x6 275x6 315x6
inline db fly 25x15 30x15 35x15
bent db lats 20x8/8 (back to back)
db lats 25x8/4
18 min step mill intervals 2-1

done for the day. not a bad session at all for a deload. my good shoulder was pretty tight and tender going in and took a while to open up and get loose. i think i may be sleeping on it funky and making it hurt because it has been hurting for a few days. shoulder and neck from sleep, what a pain. other than that got a good pump and pushed some good weight around for lower numbers.


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
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
10oz 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/cardio

handbike warmup
meadows rows x15 25x15 50x15 75x8/8 (yes 8 sets)
ng pull downs 100x15/3
wide grip pull downs 100x15/3
deficit deads 6in block 135x5 185x5 225x5 275x6 315x5
rope face pulls 80x12 90x12 100x12
18 min step mill intervals 2-1

done for the day. not a bad day at all to day. more pushing blood in and attempting to recover while pushing up the volume. first time i have done deficit deads in probably 10-15 years. they actually moved pretty smoothly but were weird and i had to adjust. bar still moved fast and smooth once i adjusted though. neck is still dicked up but i had no issues this time pulling, so hopefully it is healing up. sucks i have to sleep on it because it makes it take forever to get better.


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
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
10oz 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

[BABY1]

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

That Kombucha is tasty stuff