Follow Along G's Run to the NA's

[guns01]

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

today

cardio/abs/back

30 min incline treadmill am fasted
dante vacuum 4sets 15sec

dante 1.5 crunches 70x20 80x24
t bar row pg 45x8 70x8 90x8 115x8 140x8 165x8
dante low row ss 40x12ss 55x12ss 70x12ss 85x12ss 100x12ss
kb bent pullovers ss ss x10/5
hs iso pulldown rp 45x15 90x12 115x4 rp130x12rp x4
rack pulls 135x10 185x10 225x10 315x10 365x10

done for the day. energy down as per usual and gym was slam housed packed unfortunately and i even went in really early hoping to beat the rush. no bueno on that one. so had to wait a time or two but still got it done in a good timely manner. took a bit to get going and warm but strength again is still climbing and other than elbows being a tad tender everything feels excellent. moved some really good weight and pump was fantastic. again a little dry and was cramping a bit on the pull overs but finished strong with no other issues. all in all a great day in the books and adding numbers. get a little bit of extra carbs added in every day now. not much and i am curious to see how much of a difference it makes.


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1/4tsp salt
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
8oz turkey
3/4 cup jasmine rice
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms

[guns01]

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

today

cardio/calves/chest/delts

30 min incline treadmill am fasted
dante vacuum 4set 15sec

leg press calf raise 255x20 275x20 295x20 315x20
machine press rp 80x20 100x15 120x12 150x8 200x4 rp 230x12rp x4
incline machine press rp 150x15 180x12 240x4 rp270x12rp x4
hs decline press 45x15 70x12 90x4 rp115x12rp x4
bent over db lats 15x12 20x12 25x12 35x12
bb lats 20x15/4
shoulder machine press rp 120x15 130x12 140x4 rp150x10rp x5rp x1

done for the day. not dragging today to bad but slow warming up. legs were super heavy going in but no issues with joints at all. once i got warm though it was smooth sailing across the board. i made improvements in reps on everything except shoulder press. i actually lost a rep on that one but it could have been i didnt rest long enough. i did train solo today so pacing is always an issue. i tend to go much faster when i am solo without going back to back with someone else. i think i did pretty good with it today other than that one drop off. elbows felt good today pressing and pumps and strength are still getting better. so all in all another solid day in the books.


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1/4tsp salt
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
8oz turkey
3/4 cup jasmine rice
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms

[Pushtoday]

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

That looks like a solid ass day. Good work guns.


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[guns01]

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

That looks like a solid ass day. Good work guns.


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thanks man, i am actually blown away that even though my prep cycle is in the mild phase right now and i am still depleted and low on cals but my weight or reps are increasing weekly. this rest pause stuff is outstanding for this phase. i am holding size and density quite nicely also

[guns01]

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

today

cardio/abs/legs

30 min incline treadmill am fasted
dante vacuum 4sets 15sec

3/4 crunches 65x25 80x41
lying leg curl w/iso 50x10 60x10 70x10 80x10 90x10 100x10 (10sec hold on first rep)
leg extensions w/iso hold 70x10 85x10 100x10 115x10 130x10 145x10 (10sec hold on first rep)
bulgarian split squats 25x8 45x8 65x8 85x8/3
frog hacks 50x10 75x10 100x10 125x10 150x10 175x10
adductors 190x10/4

done for the day. pretty good session in today and again as is the routine, very slow start but picked up as i got warm. felt really good and strong today with absolutely zero issues. moved with a really good pace since i was solo and got an excellent pump. actually it was quite a painful pump haha. doesnt look like a whole lot on paper but was still some damn good work. i have backed off regular squats for a bit since i have been hitting deads hard. i am still hammering legs pretty good though. all in all a good day in the books. looking better everyday and today is a refeed day.


refeed

meal 1
3 whole eggs
1 cup egg whites
8oz red potatoes
2 cups spinach
meal 2
8oz turkey
2 english muffins
light sugar free jelly
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1/4tsp salt
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
2 english muffins
light sugar free jelly
3/4 cup jasmine rice
1 cup broc
meal 6
8oz turkey
2 english muffins
light sugar free jelly
3/4 cup jasmine rice
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms

[Pushtoday]

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

Quality leg day and a refeed, life is good!



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[guns01]

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

Quality leg day and a refeed, life is good!



Sent from my iPhone using Tapatalk

actually wasnt ready to eat my chair haha. yeah i was it doesnt even put a dent in my appetite man and i think it might make it worse.

[BABY1]

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

WOW! looks like a full day! Potatoes with the breakfast...YUMMY!

[guns01]

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

WOW! looks like a full day! Potatoes with the breakfast...YUMMY!

i do a sort of mash/hash with them. i did 2 of the whole eggs over easy with the other scrambled into the whites. then fry up the potatoes and mix it all together with dill and chives. it's delicious and when i am not in prep i will toss in a little fat free cheese as well. one of my favorite meals. i do the same thing with my steak and turkey when i have potatoes with them

[guns01]

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

today

cardio/calves/back/rear delt

30 min incline treadmill am fasted
dante vacuum 4set 15sec

seated calf raise ss 45x8ss 90x8ss 115x8ss 140x8ss
tibia raise ss ss50x20/4
chins x8/6
rope face pulls 60x10 80x10 90x10 100x10 110x10 120x10
chest supp machine row (pg) 120x8 135x8 150x8 165x8 180x8 195x8
dante seated low row 55x10 70x10 85x10 100x10
prone shrugs 45x8 90x8 135x8/2
hs shrugs 90x8 140x8 180x8/2
cable rear delt cross 25x8 30x8 35x8 40x8

done for the day. slow going slow moving through calves and i forgot my head phones. so it was a head down balls out session today. did get going really good once i hit the chins. got a great pump and strength was good and holding. no issues other than a tight and tender knee going on. it is more aggervated sitting than standing or walking around. the frog hacks and extensions did work on it for sure, even though it felt great yesterday. joints are damn dry and i should have been a little easier haha. all in all a really good fast session. i was also fighting a bit of an upset stomach early on, so that didnt help much getting going either. nothing major just a little gas going on haha

supp change
t3 increased to 75mcg


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1/4tsp salt
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
8oz turkey
3/4 cup jasmine rice
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms

[guns01]

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

today

cardio/abs/arms

30 min incline treadmill am fasted
dante vacuum 4set 15sec

hanging leg raise x10/6
cable press downs 6 sets x20 (just went down the stack no clue on weight)
close grip bench press rp 135x15 185x12 205x4 rp235x9rp x3rp x2
skullies rp 80x15 90x12 110x4 rp110x13rp x3
bb curls 30x10 40x10 50x10 60x10 70x10
one arm machine curls 20x8 30x8 40x8 50x8 60x8
db hammer curls 25x8 30x8 35x8 40x8

done for the day. not a bad day at all today even though it was solo. i timed my pace really well and made improvements on my numbers. so that is excellent going into the weekend. no issues at all today other than my legs and ass are so sore it is a pain to move around. i mean they are smoke checked painful. idk what i did and i didnt think the leg session was all that bad and intense but wow they hurt. that's pretty much the only noteworthy thing going today. elbows are a tad bit tight and tender but not to bad considering how heavy i went this week and how dry i am. supposed to have a free meal as of now tomorrow and going to hit up a local bbq joint.
\

low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1/4tsp salt
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
8oz turkey
3/4 cup jasmine rice
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms

[Pushtoday]

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

I was reading the post and the numbers and was thinking, “his elbows have been a little tender” and then you mentioned your legs being smoked. Glad to see your elbows didn’t limit your days work.


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[guns01]

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

I was reading the post and the numbers and was thinking, “his elbows have been a little tender” and then you mentioned your legs being smoked. Glad to see your elbows didn’t limit your days work.


Sent from my iPhone using Tapatalk

on the legs man. i didt think it was even close to being as intense as the last 3 or 4 sessions at my buddies gym and they hurt but not like they do this week. i guess it was just a change of equipment back to my norms that really hammered them. i did push the pace a little harder because i was solo but damn i left with an excellent pump but didnt think it was all that bad.

with my elbows it's kind of funny. it's not like painful tendonitus or something along those lines, it's more like forearm splints on the radial part of the forearm and a little tight tender but not terrible on the elbow joint. idk, it's more painful to grip really hard than anything. i will take it though because i am training hard as hell while dry and depleted

[guns01]

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

today

cardio/abs/back

30 min incline treadmill am fasted
dante vacuum 4set 15sec

machine crunches x15/4
ind handle sup low rows 30x8 40x8 50x8 60x8 70x8
sup mag grip pull downs 85x8 100x8 120x8 140x8 160x8 180x8
one arm supp pull downs 30x8 40x8 50x8 60x8/2
hs iso row 45x8 90x8 135x8 ds180x8ds 135x8ds 80x8ds 45x8
stand dante low row 55x8 70x8/3
hypers x15/4

done for the day. irritating session today since the gym was slam house packed full of huge groups of morons. had to adapt a bit on what i had planned out. pretty good session and since i was extra irritated it didnt take long for me to get going good today. actually surprisingly strong and unreal pump with a great pace other than the couple times of waiting. legs are still a tad bit tender but not to bad and no other issues at all. elbows were good to go today. so closing out another extra successful week. and it's free meal day.


free meal day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1/4tsp salt
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
8oz turkey
3/4 cup jasmine rice
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms
free meal
bbq brisket w/ jalepeno sausages
baked beans/ mac and cheese
slice of pie/tiny piece of bday cake

[Pushtoday]

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

Oh man, that free meal looks crazy good. But I’m sure your guts won’t be happy tomorrow.


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