Follow Along G's Run to the NA's

[guns01]

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

today

cardio/unplanned forced day off

40 min stepmill

done for the day. buddy was at the er with one of his kids so i went in to my normal gym to get after it. well unfortunately they were shutting down in 45 mins to do their deep cleaning they do every couple of weeks and i didnt know. so cardio only it was. i was trying to get my 4 days of training in this week done by thursday so all i had to do for fri and sat would have been cardio for my bloods. i wanted to limit as much muscle breakdown as possible. monkey wrenched that plan so legs tomorrow and arms friday. so hopefully that will off set just enough with legs being almost 4 days away. we shall see. nothing to really note today. still starving like a champ and since it is a non training day i lose a set of carbs.


meal 1
2 whole eggs
4oz sirloin
3/4 cup jasmine rice
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
1/4 cup cream of rice
meal 5
8oz chicken
6oz red potatoes
1 cup broc
meal 6
6oz turkey
meal 7
8oz sirloin
6oz purple potatoes
onions and mushrooms

[guns01]

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

today

cardio/abs/legs

30 min stepmill
10 min incline treadmill

ab wheel x10/4
seated leg curls 100x10 110x10 120x10 130x10 140x10 150x10
adductors 100x10 110x10 120x10/4
cambered bar squats x10 155x10/2 205x10/2 245x10 shut it down here, heavy and back didnt like it at all
hacks 90x10 135x10 180x10/4
sissy squat x10/3

done for the day. switched it up a little today since the mrs had to be at work early. i rolled in after meal 1 and went ahead and knocked out my cardio. good choice because after legs i wouldnt have been able to have gotten any good work done. legs were shaking like crazy and back was smoke checked. i am trying to start slowly loading my spine as we increase both volume and intensity. i may have went a little to eager and quick on that one haha. hopefully i am not crippled tomorrow and based off how my legs feel, it doesnt skew my blood work to bad. all in all an excellent moving up session with a great pump.


meal 1
2 whole eggs
4oz sirloin
1/2 cup oats
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
1/4 cup cream of rice
meal 5
8oz chicken
6oz red potatoes
1 cup broc
meal 6
6oz turkey
3/4 cup jasmine rice
meal 7
8oz sirloin
6oz purple potatoes
onions and mushrooms

[Pushtoday]

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

Do the “supplements” go back in After bloodwork?


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[guns01]

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

Do the “supplements” go back in After bloodwork?


Sent from my iPhone using Tapatalk

test will most certainly come back in. the health markers will determine if we go back on or not. normally with all my support stuff it only takes a few weeks to get me back into range. funny thing is the last labs i had done everything was already in range but i hadnt added halo in yet. well of course my liver values were a little high. so yes if we are good and test only if not until we are haha

[guns01]

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

today

cardio/arms

40 min stepmill

press downs 6 sets of 10 did the stack for last set
away facing short press downs 6sets of 10
cambered bar skullies 75x10 95x10/3
db curls 15x10 20x10 25x10 30x10/3
db hammers 15x10 20x10 25x10 30x10/3
spider curls 15x10 20x10 25x10

done for the day. ran way short on time today because training partner was running late. so good work but very short and brief. did knock out my cardio again first thing in the am to get it out of the way. no issues with arm training today and pump was as i always say painful and my least favorite. still holding back a little bit so good that time was short. legs are smoke checked and tender and lower back is not happy at all. not crippled but it is def fired up. probably be good tomorrow by the way it feels right now. so that's a good thing. all in all a good session


meal 1
2 whole eggs
4oz sirloin
1/2 cup oats
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
1/4 cup cream of rice
meal 5
8oz chicken
6oz red potatoes
1 cup broc
meal 6
6oz turkey
3/4 cup jasmine rice
meal 7
8oz sirloin
6oz purple potatoes
onions and mushrooms

[guns01]

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

today

abs/back/cardio

ab wheel x10/4
one arm machine row ng 100x10 110x10 120x10 130x10 140x10 150x10(15sec stretch)
one arm sup grip pull down 27.5x10 35x10 42.5x10 50x10/2 35x10(15sec stretch)
chest supp machine row pg 120x10/2 135x10/2 150x10/2(15sec stretch)
mag wide grip pulldown 85x10 100x10 120x10 140x10 160x10 120x10(15sec stretch)
machine pull overs 120x10/4
15 min stepmill intervals 2-1
15 min stepmill lss

done for the day. blood work is complete first thing this am. so test went back in about 15 mins post bloods haha. not that it made a difference but my training felt way better. i actually only got one meal in today prior to training because i need to be at the house for some repair work. still a hell of a good session. other than lower back being a little still and sore still everything else felt great. strength is good to go but still got my ass tore up for pushing to soon when i checked in on saturday. so still holding back. added a little more volume in today and as per the guidance still easing back in. supps are added in this week and got a nice bump in food volume. not a ton of cals but a good amount of food. still starving like a champ though.


meal 1
2 whole eggs
4oz sirloin
1 cup jasmine rice
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
1/4 cup black beans
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
1/4 cup cream of rice
meal 5
2 cups egg whites
8oz red potatoes
asparagus
1/4 cup black beans
meal 6
6oz turkey
1cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

supps
500 test c
500 primo
60 provi

[Pushtoday]

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

Woohoo....supps have entered the building!!
Be feeling like a Viking in no time.


Sent from my iPhone using Tapatalk

[guns01]

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

today

cardio/calves/chest/delts

15min stepmill intervals 2-1
15min stepmill lss

seated calf raise 25x10 50x10 75x10 100x10 125x10 150x10
decline db hex press 25x10 35x10 45x10 55x10 60x10 65x10
db lats 15x10 20x10 25x10 30x10 35x10/2
incline db hex press 25x10 35x10 45x10 55x10 60x10 65x10
reverse pec deck 80x10 90x10 100x10 110x10 120x10/2
hs bench press 45x10 90x10/5 (back to back with partner on these)

done for the day. took my kid in before school to train him so i was able to do cardio first thing this am again. so checked that box off good and early. excellent pump today but shoulders are a little achy and aggervated. still was able to move in another movement and increase volume. didnt push the weight even though i felt pretty strong. got to constantly remind myself that i am coming back and have to ease back in. the low back being ill tempered and painful is a constant reminder of jumping back in to quickly. all in all a pretty good session today


meal 1
2 whole eggs
4oz sirloin
1 cup jasmine rice
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
1/4 cup black beans
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
1/4 cup cream of rice
meal 5
2 cups egg whites
8oz red potatoes
asparagus
1/4 cup black beans
meal 6
6oz turkey
1cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[BABY1]

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

Lookin great here, guns!

[guns01]

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

today

cardio/abs/off day

standing cable crunch w/vac 55x10/4
15min stepmill intervals 2-1
15min stepmill lss

done for the day. nothing crazy today and actually an off recovery day with some cardio. i tossed abs in for shits and giggle so i can continue to ramp them back up. was going to go first thing this am but we got up a little later and i had to train my son, so i opted for a later day. also wanted you guys to see what my off day eating looks like right now. pretty much almost mirrors my last weeks training numbers for the most part with beans added in.


meal 1
2 whole eggs
4oz sirloin
1 cup oats
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3
2 scoops whey iso
1/4 cup cor
meal 4
2 scoops whey iso
1/4 cup cream of rice
meal 5
2 cups egg whites
6oz red potatoes
asparagus
1/4 cup black beans
meal 6
6oz turkey
3/4cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
6oz purple potatoes
onions and mushrooms

[jolter604]

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

Damn steak sounds good right now.
I always read your meals first when I'm hungry because you have that stuff detailed.

[guns01]

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

Damn steak sounds good right now.
I always read your meals first when I'm hungry because you have that stuff detailed.

my favorite is a steak bowl that i do. i mix the steak potatoes and fry the eggs and mix them all together with a little steak sauce. i also like to do a taco bowl as well mixing my rice ground turkey and put taco seasoning in the turkey, toss in a little low or no sugar taco sauce and black beans. i have all kinds of tricks to break up the same things day in and day out haha. then again i will do turkey burgers with rice 99% of the time

[guns01]

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

today

cardio/abs/legs

30min stepmill lss

ab wheel x10/4
standing ol leg curls 10x10 20x10 30x10 40x10 50x10 60x10
adductors 100x10 110x10 120x10 130x10 140x10
abducotrs 60x10 70x10 80x10 90x10 100x10
hacks 45x10 90x10 135x10 180x10 225x10 270x10
leg press 100x10 200x10 300x10 400x10 500x10 600x10
bulgarian split squat x10 25x10 35x10 45x10

done for the day. did cardio first thing this am and since it was legs today no intervals. no issues there at all well they were still a little tired going into legs but not to bad but noticable. got in and out quick today because of bs contractors again. i wanted to add in 2 more movements and a tad bit more volume but wasnt able due to time restrictions. all in all a good session. legs pump up nasty with little to no effort and it is hell to get them to bend after a few sets. so i would say the glycogen is moving around really well. back is still a little ill tempered but other than that good to go. probably going to be sore as all hell though.


meal 1
2 whole eggs
4oz sirloin
1 cup jasmine rice
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
1/4 cup black beans
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
1/4 cup cream of rice
meal 5
2 cups egg whites
8oz red potatoes
asparagus
1/4 cup black beans
meal 6
6oz turkey
1cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

today

cardio/arms/calves

15min stepmill intervals 2-1
15min stepmill lss

rope press downs ss 6sets 10
rope curls ss 6sets 10
ind handle reverse press downs ss 6sets 10
ez bar cable curls ss 6sets 10
assist machine press downs ss 5 sets 10
hs preacher curls ss 4 sets of 10 ds x5 x10 x15 x20
hack squat calf raise 45x10 90x10 135x10 180x10

done for the day. as always my least favorite day of the week. pump was insane and extra painful. decided to ramp it up just a little and bust out some super sets for more blood and just a touch of intensity. i am starting to creep up close to failure but shutting it down when i get just short of total failure. achiles(sp) tendon got a little bit irritated on the calf raises so i shut those down early. could have been my shoes pinching in on it because it stopped hurting after i took my shoes off. try different ones on next calf session. all in all a good day with no other real issues to note. cardio only over the weekend and a good cheat tomorrow. so i am stoked for the weekend. i see cinnamon buns in my future with maybe some buffalo wings. idk havent made the call just yet.


meal 1
2 whole eggs
4oz sirloin
1 cup jasmine rice
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
1/4 cup black beans
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
1/4 cup cream of rice
meal 5
2 cups egg whites
8oz red potatoes
asparagus
1/4 cup black beans
meal 6
6oz turkey
1cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

abs/back/cardio

ab wheel x10/4
oa sup pulldowns 27.5x10 35x10 42.5x10 50x10 60x10 42.5x20(15sec stretch)
oa ng machine rows 100x10 110x10 120x10 130x10 140x10 150x10(15sec stretch)
hs dante pull downs 45x10/2 70x10/2 90x10/2(15sec stretch)
pg machine rows 120x10/2 135x10/2 150x10/2(15sec stretch)
mag wide grip pull downs 100x10 120x10 140x10 160x10 180x10 120x10(5sec stretch each rep)
machine pull overs 105x10/2 120x10/2
bb shrugs 3sec contract 135x10/2 185x10/2
15min stepmill intervals 2-1
15min stepmill lss

done for the day. have a doc appt today and will be out of town so went ahead and fired the week up early. that and i wanted to put all the glycogen load from my free meal on sat to good use and man did it pay off. excellent pumps and a great session. felt good and strong, was able to add in quite a bit more volume and add shrugs in. going to focus on bringing traps up a bit as long as my neck will let me more depth and width with my back training. lots and lots of forced stretching is being added in. i have been slowly easing into that addition and got it all in today with no crazy pain. it hurts but the first week or two back it was almost unbearable. all in all a really good session.


meal 1
2 whole eggs
4oz sirloin
1 cup jasmine rice
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
1/4 cup black beans
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
1/4 cup cream of rice
meal 5
2 cups egg whites
8oz red potatoes
asparagus
1/4 cup black beans
meal 6
6oz turkey
1cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms