Follow Along G's Run to the NA's

[guns01]

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

weds

cardio/abs/back

45 min step mill am fasted

ab wheel x15/4
standing cable crunch w/vac 55x15 70x15/3
wide grip pull downs 100x10 120x10 140x10 160x10 180x10 200x10(nasty sloppy)
low row (medium grip) 100x10 120x10 140x10 160x10 180x10 200x10 220x10 160x10-9-8-7 down to 1
t bar row 45x10 90x10 135x10 180x10 ds175x5ds 150x5ds 125x5ds 100x5ds 75x5ds 50x5ds 25x5
Giant Set 1
hs dante pull down 45x10gs
machine row pg gs 150x10gs
machine pull over gs 120x10gs
facing in trac mach pull down pg 100x10gs
normal trac mach pull down ng 100x10
Giant Set 2
hs dante pull down gs 90x10gs
machine row pg 180x10gs
machine pull overs 120x10gs
facing in trac mach pull down pg 120x10
normal trac mach pull down ng 120x10

done for the day. training partner was dragging today and i needed to be in the gym earlier in the day. so i couldnt wait any longer and went with my son to my normal gym. well it was closed for cleaning when we got there, so that crunched my time down even more. then add in the huge crowd that showed up when it opened back up. so needless to say the workout was not what i intended but still a pretty good session. didnt get as many angles or movements but still pretty good. strength is down a tad bit but pump was excellent. anxious to see how sore i get from the different stim from different machines.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
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
2 scoops whey iso
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/delts

45min step mill am fasted

heavy db lats 10x10 15x10 20x10 25x10 30x10 35x10 40x10
hs shoulder press 45x10 70x10 90x10 115x8 (strength way down)
Giant Set 1
rear cable cross over 15x10gs
cable lat cross over 15x10gs
machine lat gs 80x10gs
face in machine press gs 100x10gs
normal machine press gs 100x10gs
seat db lat ds 30x10ds 20x10ds 10x10
incline db rear lat ds 30x10ds 20x10ds 10x10
wide upright row 70x10gs
close upright row 70x10gs
hs shoulder press ds 90x10ds 45x10
overhead lat raise 10x10
Giant Set 2
Machine press 120x10gs
stand db rear lat 30x10gs
incline db lats 20x10gs
sup grip incline bb front raise 30x10gs
pro grip incline bb front raise 30x10gs
db front raise 15x10gs
db lat 30x10gs
hs shoulder press 90x10gs
close grip upright row 80x10gs
wide grip upright row 80x10gs
incline db rear lat ds 30x10ds 20x10ds 10x10
db lat ds 30x10ds 20x10ds 10x10
reverse machine press 120x10gs
machine press 120x10gs
machine lat 80x10gs
reverse lat cable cross 10x10gs
cable cross lat 10x10gs
Super Set
reverse pec deck explosive 120x10ss
reverse pec deck 3sec squeeze 60x10ss
hs shrugs ss180x10

done for the day. same tune as yesterday training partner not on time so i took my boy and destroyed him instead. even though it was pretty crowded we were still able to knock out the plan. strength was down a bit but i also moved faster on my heavier work than i prob should have. that and the small increase in cardio could be having a little effect. top that off with different machines as well. all in all a pretty good session in and everything felt pretty good. back is a tad bit tight and tender from yesterday.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
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
2 scoops whey iso
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/abs/legs

45min stepmill am fasted

ab wheel x15/4
Warm up
leg extensions 85x20ss 100x20ss 115x20ss
hacks ss 90x10 ss180x10 ss270x10
Giant Set 1
leg extensions gs 150x10-9-8 down to 1
hack 180x10 (super slow tut)
leg extensions gs 200x10
reverse hack gs 270x10
hack gs 270x10
Giant Set 2
leg extensions 3sec contractions 135x10gs
hack gs 270x10
leg press 720x10
squat gs 225x10
belt squat gs 270x10
machine leg press gs 300x10 paused
squat gs 225x10
belt squat gs 270x10
leg press gs 580x30
machine leg press super slow 350x10
Giant Set 3
seated leg curls gs 135x10-9-8 down to 1
lying leg curls gs 70x10
stiff leg deads gs 135x10
seated leg curls gs 135x10 pumping
lying leg curls gs 70x10 pumping
abductors gs 100x10
adductors gs 190x10

done for the day. outstanding training session today. went to my normal gym with the mrs and my boy since my training partner is still mia on timing. we absolutely destroyed legs. brutal pump, huffing and puffing with an excellent pace. different machines with many different options from my buddies facility so the pain and soreness is probably going to be horrible. a tad bit of lower back stiffness and irritation but not to bad at all. i have a nuclear stress test first thing in the am so i kept squats and belt squats a little lighter just to make sure my legs werent absolutely hobbled for the test. still left bobbled pretty effectively though.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
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
2 scoops whey iso
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

chest/cardio

machine press 100x10 120x10 140x10 160x10 180x10 200x10 220x10
machine incline press 165x10 180x10 195x10 ds150x10ds 120x10ds 105x10ds 90x10
hs iso wide chest(hate this machine) 45x10 70x10 90x10 115x10
hs bench press 45x2 90x2 ds135x10ds 90x7ds 45x9
incline pro db fly ss 25x10/3ss
flat db fly ss ss25x10/3
45 min step mill intervals

done for the day. had to get up nice and early with no coffee or dip for my nuclear stress test. so no fasted cardio and i was hangry and tired early in the day. did all that and was able to start my day. cardiologist again says no coronary artery disease, no blockages, and no problems with my heart at all. he actually told my wife while they were prepping me for my second set of images that i was healthy as fuck. his exact words haha. they also told me he is one of the best and most anal cardio docs in the area. so even though i still have nasty chest pain going on, no heart issues. i am getting set up now for a heart monitor to wear just for shits and giggles to see if i have an arythmia(sp) when i sleep. which he says i dont and that since my heart rate is in the upper 40s when i sleep even when it creeps up into the 50s from time to time it could wake me up and feel like it is racing. again he says no issues but we are going to look at it anyway. another awesome doc. he did crank the hell out of the treadmill and it took forever from my heart to hit the peak rate he wanted.
anyway great training day in the books. all straight sets the rest of the week with some added intensity stuff put in. moved some pretty good weights around and got a good pump going. actually no issues at all again today. so all in all a good day with good news across the board.
one thing to note here is they made me eat a bacon and egg biscuit after my first injection of whatever the hell it is they use to see what's going on. so meal 1 was eliminated today with that in it's place.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
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
2 scoops whey iso
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[Pushtoday]

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

Great news brother.
After reading some the posts prior to today’s I was thinking how hard it must be for you to get a solid training partner..haha
Anyway glad you got some kind of relief as far as a clean bill of health.
Giant sets are over for now or just this week?


Sent from my iPhone using Tapatalk

[guns01]

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

Great news brother.
After reading some the posts prior to today’s I was thinking how hard it must be for you to get a solid training partner..haha
Anyway glad you got some kind of relief as far as a clean bill of health.
Giant sets are over for now or just this week?


Sent from my iPhone using Tapatalk

supposed to be taking it easy for the week but i may jump back at them today. i felt like i cheated myself yesterday even though i got a really good session in. it didnt quite wipe me out like i feel like it should have. supposed to pull back because of my ck levels jumping up so high but i honestly think they are so high because of how i train. the cardiologist said the same thing and to add in more water. which i have done and i piss every 5 minutes, so obviously i am flushing my system out pretty good. did add tren in on monday, so i needed to up it either way

funny thing with training partners for me is they usually last a week or 2 and then drop off. during the complete lockdown i was locked into going on my buddies sched regardless if it messed up my eating or not. now all the facilities said fuck it and opened, so i have all my normal facilities open and i can go at any time i want to. so if he wants to wait to go late in the evening then i just make my son or my wife and son go. funny but my wife curses the hell out of him when she is off and i make her train my way. she trains hard but i take her to another level and dont let her slack at all haha

[guns01]

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

yesterday

cardio/abs/back

45min stepmill am fasted

ab wheel x15/4
wide grip pull downs 100x10 120x10 140x10 160x10 180x10 200x10 100x10-8-8 down to 1
low row cg 120x10 140x10 160x10 180x10 200x10 220x10 150x10-9-8 down to 1
db seal rows 25x10 30x10 35x10 40x10 45x10
hs iso row ts 45x10-9-8 down to 1ts
hs iso pull down ts 45x10-9-8 down to 1ts
hs iso low row ts 45x10-9-8 down to 1
hs iso low row ts 45x10-9-8 down to 1ts
hs iso row ts 45x10-9-8 down to 1ts
hs iso pull down ts 45x10-9-8 down to 1

done for the day. mainly straight sets to failure or close to failure with some tut stuff added in. got an excellent pump going but not wiped out like normal. trying to pull back a little bit to let my body recover a little more but still felt a little cheated leaving a lot left in the tank on this one. two hardest days of the week being back and legs normally leave me exhausted. so in all i felt quite cheated on this go round. may add giant sets back in for shoulders and arms since they dont kill me as bad. gave it a rest for two days so hopefully that is enough haha.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
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
2 scoops whey iso
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/abs/legs

45min stepmill am fasted

ab wheel x15/4
standing cable crunch w/vac 70x15/4
Tri Set Warmup
leg extensions 85x20ts 100x20ts 115x20ts
lying leg curls ts 60x20ts 70x20ts 80x20ts
adductors ts 190x20/4
Warmup squat 135x10 225x10
Giant Set 1
squat gs 315x10gs
hack forced neg gs 180x10
leg curls gs 80x10
leg extensions 3sec hold 145x10
reverse hack gs 270x10
seated leg curls 3sec 150x10
bb lunges gs 95x10
Giant Set 2
leg extensions gs 135x30
leg press gs (ds) 580x12ds 490x30
leg extensions gs 180x10
pause machine leg press gs stack 400x10
Giant Set 3
forced stretch hypers gs x10
belt squat gs 270x10
machine leg press gs 400x10
squat gs 225x10
sissy squat gs x10

done for the day. holy smoke the legs day. excellent session and actually felt fantastic. not so much after getting done but during was spot on. hips and lower back tightened up a smidge squatting but not to awful bad but i wasnt about to push the envelope on them even though 315 moved super easy. my normal training partner again was a no show so i took my son. then their was a random dude on the hack and we needed it so i offered for him to jump in for a round. haha, he wont be back. he did it but he was face down on the floor after and throwing up. love it. we added in 10 min walks after every meal starting this week. going to push insulin sensitivity to the max with that dropping metformin and adding in berberrine. anxious to see how that goes. should be interesting because my blood sugar is already pretty good.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
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
2 scoops whey iso
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[Pushtoday]

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

Geez the poor bastard...it would be cool if the next time he sees you he asks if he can jump in again. [emoji6]


Sent from my iPhone using Tapatalk

[guns01]

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

Geez the poor bastard...it would be cool if the next time he sees you he asks if he can jump in again. [emoji6]


Sent from my iPhone using Tapatalk

haha i doubt it. most never come back or if they do they tend to fade away after a couple.

[guns01]

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

yesterday

cardio/chest

45min neighborhood walk am fasted

hs incline 45x10 70x10 90x10 115x10 135x10
Giant Set 1
decline db press gs 60x10
flat db fly gs 30x10
hs bench force neg gs 45x10
incline db fly gs 30x10
Giant Set 2
incline db fly gs 30x10
flat db press gs 60x10
flat db fly gs 30x10
decline db press gs 60x10
incline bb pause press gs 135x10
Giant Set 3
cable fly high to low gs 30x10
flat db fly gs 30x10
incline bb press gs 135x10
decline db fly gs 30x10
flat db press gs 60x10
incline bb press gs 135x10
Giant Set 4
incline bb press (tut) gs 135x10
flat db fly gs 30x10
decline db pullover fly gs 20x10
incline bb press gs 135x10
flat db fly gs 30x10
Finisher
incline bb press 135x30

done for the day. well after a long ass night of sleeping in the floor and being raved by bad weather i figured today would suck. i was tired and run down going in but still managed an awesome session. even better was no issues at all. the neighborhood cardio walk kicked my ass and gave me some nasty shin splints but it didnt effect training today. i actually gauged my weights really well also and was failing at the number i was shooting for. so with no issues other than shin splints haha, i had no other issues at all. well lower back is beat up pretty bad but that's pretty much par for the course.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
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
2 scoops whey iso
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/back

45min stepmill am fasted

low rows 100x10 120x10 140x10 160x10 180x10 200x10 220x10 160x10-9-8 down to 1
Giant Set 1
sup grip pull downs gs 100x10
sup grip bent rows gs 185x10
incline db seal rows gs 40x10
low row gs 160x10
chest support t bar rows gs 150x10
dead stop bent row gs 185x10
chest support t bar rows gs ds 150x5ds 125x5ds 100x5ds 75x5ds 50x5ds 25x5
Giant Set 2
dead stop bent row gs 185x10
low row gs 160x10
incline db seal row gs 40x10
sup grip bent row gs 185x10
track machine pull down gs 120x10
incline sup grip pull down 85x10
Giant Set 3
machine pull overs gs 135x10
hs dante pull down gs 70x10
rear facing track machine pull down gs 120x10
incline sup grip pull down gs 85x10
incline pro grip pull down gs 85x10
low row lean forward gs 85x10
low row gs 160x10

done for the day. training partner had appts all day yesterday so i had to scramble because all the gyms in the area where closing to clean. literally every single facility in my area closes at the same time to clean. so my son and i knocked this one out with less than an hour in the gym. so to say we were cranking and moving fast is an understatement haha. still moved some damn good weights considering the condensed time. we missed the last round of giant sets but i think we made up for it in the end. bicep where it connects to the shoulder is a tad bit angry and low back is still beat up. other than that a nice solid session. adding in some additional fascia blaster work before bed for the issues. also some new diet changes and compounds added in.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
6oz turkey
1 thomas english muffin
sugar free jelly
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

added in
100mg win
100mg provi

[guns01]

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

yesterday

cardio/abs/shoulders

45 min stepmill am fasted

machine crunches 50x15/4
bb shoulder press 95x10 145x10 195x10 (lost strength quick here today)
Giant Set 1
incline rear db lats ds 30x10ds 20x10ds 10x10
sm shoulder press ds 195x5ds 170x5ds 145x5ds 115x5ds 95x5 super slow
wide upright rows 50x10
overhead db lats 10x10
incline db lats 20x10
incline db rear lats 20x10
incline dante rows 50x10
machine shoulder press 45x10 super slow
Giant Set 2
bent cable rear lat cross gs 20x10
cable lat cross gs 20x10
machine lat gs 40x10
machine press varying heights 120x10
incline db rear lats ds 30x10ds 20x10ds 10x10
sm shoulder press upset gs 95x5us 115x5us 145x5us 170x5
close upright row gs 50x10
overhead lat 1.5s gs 10x10
incline db lats gs 20x10
incline db lats gs 20x10
incline dante rows gs 50x10
Giant Set 3
bent cable rear lat cross gs 20x10
stand cable rear lat cross gs 20x10
incline db rear lat gs 30x10
incline dante rows gs 50x10
db lat ds 30x10ds 20x10ds 10x10 (nasty reps on the 30s)
machine lat ds 80x10ds 60x10ds 40x10
db lat 10x10-9-8-7 down to 1
wide upright rows gs 50x10
sm shoulder press gs ds 195x5ds 170x5ds 145x5ds 115x5ds 95x5 super slow on last set


done for the day. another session in with my son, so he got his ass broke off again. actually he has only missed one day this week. it's funny he gets pissed when i tell him 10 minutes before i am leaving that he has to go. him and my wife get up and go do cardio with me butt crack early as well. my daughter was joining us but started up a new job so she dodged that bullet. 430 is an early wake up call for my whole house haha. anyway pretty good session today, with pretty good strength and a damn good pump. gym lost power about a quarter of the way through so that made it very interesting to say the least. smashed my fingers a little bit and rocked a shin on a weight tree haha. feeling the huger pains from losing my yogurt and cereal in full effect now. kicking my ass actually haha. we are now officially in buckle down mode in the home stretch. posed with ken last night putting on the finishing touches of my best presentation also. so some good additional cal burn there as well.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
6oz turkey
1 thomas english muffin
sugar free jelly
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/abs/legs/cardio

45min step mill am fasted
30 min step mill pm

ab wheel x15/4
machine crunch 55x15/4
Tri Set warmup
leg extensions ts 70x20ts 85x20ts 100x20ts
lying leg curls ts 60x20ts 70x20ts 80x20ts
adductors ts ts190x20/3
squats 135x10 225x10
Giant Set 1
squats gs 315x10gs
hack forced neg gs 180x10gs
leg curls gs 100x10
leg extensions 3sec contr gs 135x10
reverse hack gs 270x10
seated leg curls 3sec contract gs 150x10
bb reverse lunge gs 45x10
Giant Set 2
leg extensions gs 145x30
leg press gs ds 670x12ds 490x30
leg extensions gs 180x10
machine leg press gs 400x10
Giant Set 3
forced stretch hypers gs x10
belt squat gs 270x10
machine leg press gs 400x10
squats gs 275x10
sissy squat gs x10

done for the day. so we are into the open nasty stretch how and the suck is in full effect. no more off days and cardio 2x a day 7 days a week with am and pm sessions. so we are strapping the boots up and getting after it a little bit. already pretty damn lean but we are going to push down as lean and depleted as possible and then fill back out full and nasty. tired hungry and ran down so far but still got in a pretty good and heavy session. probably wont be a lot more of these but i will give it 100% regardless. everything went smooth with no issues until i finished and my back felt a little bit off and tweaked. so it is not jacked to the point of being messed up but i am pretty damn close to it. so double fascia blasting sessions daily along with additional stretching and ab work. all good though and happy with the progress. i was so tired yesterday i was failing asleep in my chair waiting to eat my last meal haha.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
6oz turkey
3/4 cup jasmine rice
sugar free jelly
meal 7
8oz sirloin
6oz purple potatoes
onions and mushrooms

[Pushtoday]

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

yesterday

cardio/abs/legs/cardio

45min step mill am fasted
30 min step mill pm

ab wheel x15/4
machine crunch 55x15/4
Tri Set warmup
leg extensions ts 70x20ts 85x20ts 100x20ts
lying leg curls ts 60x20ts 70x20ts 80x20ts
adductors ts ts190x20/3
squats 135x10 225x10
Giant Set 1
squats gs 315x10gs
hack forced neg gs 180x10gs
leg curls gs 100x10
leg extensions 3sec contr gs 135x10
reverse hack gs 270x10
seated leg curls 3sec contract gs 150x10
bb reverse lunge gs 45x10
Giant Set 2
leg extensions gs 145x30
leg press gs ds 670x12ds 490x30
leg extensions gs 180x10
machine leg press gs 400x10
Giant Set 3
forced stretch hypers gs x10
belt squat gs 270x10
machine leg press gs 400x10
squats gs 275x10
sissy squat gs x10

done for the day. so we are into the open nasty stretch how and the suck is in full effect. no more off days and cardio 2x a day 7 days a week with am and pm sessions. so we are strapping the boots up and getting after it a little bit. already pretty damn lean but we are going to push down as lean and depleted as possible and then fill back out full and nasty. tired hungry and ran down so far but still got in a pretty good and heavy session. probably wont be a lot more of these but i will give it 100% regardless. everything went smooth with no issues until i finished and my back felt a little bit off and tweaked. so it is not jacked to the point of being messed up but i am pretty damn close to it. so double fascia blasting sessions daily along with additional stretching and ab work. all good though and happy with the progress. i was so tired yesterday i was failing asleep in my chair waiting to eat my last meal haha.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
6oz turkey
3/4 cup jasmine rice
sugar free jelly
meal 7
8oz sirloin
6oz purple potatoes
onions and mushrooms

I like where this is going. Maybe if you get more beat down and depleted, someone will be able to keep up training with you...bwahaha.
Keep crushing brother!


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