Follow Along G's Run to the NA's

[Pushtoday]

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

Right on brother. [emoji1320]


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[thudgens96]

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

Guns not trying to invade your thread just wanted you to know. Heart cath came back great. Dr's are shocked. Arteries big and clean as a whistle. But they are spiraled instead of relatively straight. Which means my bp has been out of hand for a very long time much longer than I have even been aware of. The only downside is they are still trying to figure out why. Meds have changed. But no heart issues to worry about.

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[guns01]

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

Guns not trying to invade your thread just wanted you to know. Heart cath came back great. Dr's are shocked. Arteries big and clean as a whistle. But they are spiraled instead of relatively straight. Which means my bp has been out of hand for a very long time much longer than I have even been aware of. The only downside is they are still trying to figure out why. Meds have changed. But no heart issues to worry about.

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well man that's great news. look at stan the rhino eff (however you spell his last name) stuff on helping high bp with food. the spinach shake is pretty damn good. the bp thing is scary and not just for the heart but the kidneys. my wife's step dad just had a kidney transplant after waiting forever and is having a hell of a time with it. hopefully once they get the meds ironed out, you will be good to go

[guns01]

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

yesterday

legs

stationary bike warmup
glute bridge w/iso x10(10s)/4
reverse hypers x10/4
glute kick backs 60x15 80x15 100x15 110x15 120x15/2
bb lunges x8/2 95x8/2 155x8/3
landmine squat 90x10 180x10/2
abductor ss 100x10/4ss
adductor ss ss190x10/4

done for the day. pretty cut and dry simple session today. not to heavy on the volume and got a pretty good pump going. kept a good pace going and had no issues at all today. no gut issues the last 2 days. so i think the bug has cleared


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/4 cup cor
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
banana
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1 thomas blue berry english muffins

[thudgens96]

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

Going home brother going home doc blames the continued use of pre workout drinks over the last 6 years and the energy drinks.

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[guns01]

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

Going home brother going home doc blames the continued use of pre workout drinks over the last 6 years and the energy drinks.

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well most likely not the main cause but probably didnt help any. i rarely use them anymore at all myself

[guns01]

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

yesterday

abs/legs/cardio

standing cable crunch w/vac 70x10 85x10/3
stationary bike warmup
rumble roller work
glute bridge w/iso x10(10s)/4
reverse hypers x10/4
seated leg curls 75x12 90x12 105x12 120x12 135x12 150x12 165x12 180x12
adductors 190x10/4
squats x15 135x15 185x12 225x10 275x8 315x8 405x8
leg press 270x8 450x8 630x8 ds720x8ds 630x8ds 540x8ds 450x8
15 min step mill intervals 2-1

done for the day. not to bad of a session today. nasty cold so i went in super tight and achy as all hell. hips and knees took forever to open up and get warm. i actually didnt think i was going to be able to get heavy at all on the squats but back and hips actually held up really good. 315 felt really light and 405 was much easier than i figured. i started to push up a little heavier but i was solo and the old power lifter was in a hurry and i didnt want to bother him to spot me. so i left it alone. got a new pair of heavy wraps that are a little short for me but they give a nasty rebound out of the hole. i probably could have hit between 6-700 for a few easy reps yesterday. back probably wouldnt have liked the load but legs and knees could have took it. great day with a pretty good pump. 50 of drol is still in the lineup again this week


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/4 cup cor
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
banana
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1 thomas blue berry english muffins

[guns01]

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

yesterday

abs/calves/chest/tri/cardio

incline crunch
hand bike warmup
seated calf raise 50x8 100x8 125x8/4
activation exercises ss 4 rounds ss
hex press ss ss25x8 ss35x8 ss45x8 ss55x8 65x8/4
incline bb press (2sec pause in hole) 155x6 185x6 205x6 225x6/4 (harder than it looks on paper, crazy tension)
dips ss ss x8/4ss
cable cross ss ss x10/4 (no clue on weight, stack markings are gone)
cable press downs 120x12 140x12 160x12 170x12 180x12 190x12 200x12/2
18 min step mill intervals 2-1

done for the day. went in with shoulders kind of beat up and achy. it actually felt pretty good training once warmed up good but they were damn sure not happy post training. i am thinking it is most likely a combination of the cold and sleeping on my sides for extended periods. since i put back in the gaba and v root, i am not waking up or moving for about an hour to an hour and a half. so it is a ton of pressure i normally dont get. pretty happy with the weights and pump today. the 2 sec pause on the inclines was extra brutal. tons and tons of continuous tension with no speed on the last 2 reps on any of the sets. pretty much controlled grinders. all in all a great day in the books.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/4 cup cor
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
banana
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1 thomas blue berry english muffins

[hicktown]

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

Hey Guns, have you ever posted pics? When was your nationals competition?

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[guns01]

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

Hey Guns, have you ever posted pics? When was your nationals competition?

Sent from my [device_name] using Fitnessgeared mobile app

yeah and i have a quite a few up here on the board. it will be in july again this year at team u, as long as all the ducks line up in a row and health stays in check

[guns01]

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

yesterday

abs/calves/delt/cardio

lat pull down crunch w/vac 100x10 120x10 140x10/2
standing cable crunch w/vac 70x10 85x10/3
seated toe press 275x8 295x8 315x8 335x8 355x8 375x8 395x8/2
db lat swings ss 20x10 25x10 30x10 50x20ss 50x20ss 50x15/4ss lost form so reps dropped and added a couple sets
band over and backs ss ss x10/6
db lats 30x8 35x8/3
spider walks x3/4
18 min step mill intervals 2-1

done for the day. these brief shoulder only days feel like a cheat to me. i do get in and get a pretty nasty pump but they are such a short session, i feel like i am not getting much out of it. then after the cardio, my ass is kicked. i try to keep the tempo up as much as possible to keep up the intensity but i kicked my own ass and lost some reps. all in all a good day with no real issues to note.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/4 cup cor
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
banana
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1 thomas blue berry english muffins

[guns01]

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

yesterday

abs/legs/cardio

ab wheel roll outs x10/4
stationary bike warmup
glute bridge w/iso x10(10s)/4
reverse hypers x10/4
lying leg curls ss 60x12ss 70x12ss 80x12ss 90x12ss 100x12/4ss
stiff leg dead ss ss x8 ss95x8 ss145x8 ss195x8 ss245x8 ss195x8/3 (245 was a grinder and it is not needed on this day)
abductor ss 100x12/4ss
adductor ss ss190x12/4
18 min step mill intervals 2-1

done for the day. doesnt look like to bad of a day on paper but the movement pattern was pretty grueling. going from the lying to stiff legs is pretty intense in itself. pump then strtech and squeeze is pure torture. i had planned on going up to 245 for all my work sets but when i got there it was to much back taking over, so i pulled back down for more perfect form. hips where a little off today and a little nerve pinching in both the hip and one of the hammies. nothing crazy but def tight before after and during the pump causing some nerve issues shooting. all in all an excellent and productive day. i did stretch out really well and did some over load stretching on my tris which i will pay for later on.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/4 cup cor
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
banana
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1 thomas blue berry english muffins

[guns01]

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

yesterday

back/bi/cardio

activation exercises ss 4 rounds ss
hs iso pull downs w/forced stretch ss ss25x10 ss45x10 ss70x10 ss90x10 135x10/4
hs iso rows 45x8 90x8 135x8 180x8 225x8/2 ds225x8ds 180x8ds 135x8ds 90x25
rack pulls from mid shin 135x5 185x5 225x5 275x5 315x5
db pull overs 55x12/3
bent row 135x15 185x15 225x15
db incline concentration curls 20x12/3
hs preachers 45x8/3
18 min step mill intervals 2-1

done for the day. trained a friend of mine at his gym. so different facility and different equipment. got a really good pace and good pump with no issues at all. did do the rack pulls with an actual dead lift bar which is a little heavier with no slack in it than a regular bar. that is even though we didnt go that heavy and focused more on pulling with the lats and upper back as opposed to just moving the weight. so pretty much perfect form across the board on everything. may hit heavy legs with him again on monday and bring him on as a client for an up coming show. we will see if he can tolerate what i do and how i structure stuff.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/4 cup cor
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
banana
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1 thomas blue berry english muffins

[guns01]

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

yesterday

legs

stationary bike warmup
glute bridge w/iso x10(10s)/4
glute kick backs 60x15 80x15 100x15 120x15/4
walking db lunges x20/2 40x20/2 x20
hacks (low on platform feet together on toes) x20 50x20/2

done for the day. looks nice easy and simple on paper but man it was nasty. the pump from the lunges and the lung burning was brutal. it did take me those 2 sets of body weight to get my knees and it bands lose enough to add a little weight. i wasnt about to push them before they were ready and get them smelled up and irritated before heavy squatting on monday. hips are a little tight and tender still but not hurt, hell they may be more sore than anything and lower back is still sore and tight as well. i needed to roll out before training yesterday but the roller was in my other ride. get a little bump up in carbs this week to stoke up the metabolism before the serious dieting begins. compounds are still the same at this time.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/4 cup cor
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
banana
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1 thomas blue berry english muffins

[guns01]

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

yesterday

abs/legs/cardio

standing cable crunch w/vac 70x10 85x10/3
stationary bike warmup
glute bridge w/iso x10(10s)/4
seated leg curls 75x20 90x20 105x20 120x20 135x20/3
lying leg curls rest pause 110x8 130x8 150x8
squats x20 135x15 185x12 225x10 275x6 315x6 405x6
leg press drop set of death 630x30ds 540x20ds 450x20ds 360x20
18 min step mill intervals 2-1

done for the day. had plans to have a great training day and got the no bueno right out of the gate. i had an early morning doc appt that threw a wrench in all of that. since it took over an hour for the appt my entire sched was shot to shit. then to top it off the doc and nurse both did my bp at about 150/90 while using the small cuff. so add in even more irritation because i have to go back in in 2 weeks for a bullshit visit because my bp i know for a fact isnt high. i check it almost every day. so going in already irritated and not feeling good, i didnt go balls out wide open. i just went nice and smooth got a good pump and called it. got some food added in over the weekend. so that will be noted as well.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/4 cup cor
2 thomas english muffins
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
banana
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
2 thomas blue berry english muffins