Follow Along G's Run to the NA's

[guns01]

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

yesterday

abs/legs

band ab wheel x10/4
lying leg curls as 30x10as 40x10as 50x10as 60x10as 70x10 80x10 90x10 100x10 (going to take me a bit to get these back up to strength)
abductor ss 80x10ss 90x10ss 100x10ss 110x10 120x10/2
adductor ss 100x10(no bueno) ss60x20/2 (had to shut it down)
leg extensions 115x20/4
belt squat 90x10 180x10 270x10 360x10 450x10 270x28
leg press 360x30 540x20 720x10
hs lunges x10/3

done for the day. since my hip/low back has been jacked i had pulled pretty much all direct ham work out to let it heal. well it has somewhat healed up now and i am slowly adding it back in. so strength is way way down and it pumps up quick as hell. painful after a couple sets at how tight it gets, so they are firing nicely but no where near where i would like them to be. also thought the groin had healed up enough to start adding them back in and when i loaded them, it gave me a big fuck off. so i pulled back and just tried to push some blood in with some high rep light stuff. training around them right now and doing the same that i did with hams, let it heal then i will get back after them. had therapy work done on weds and she worked the area but it is still not ready. the ham and groin were locked together. the adduct was even locked onto the vast meds all the way up to my knee. so to say it is angry is an understatement. good news is my back is smooth and as healthy as it has been since the bs virus shit kicked off. so making progress on body work and healing as well. all in all a good session though.


meal 1
2 whole eggs
4oz sirloin
1 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1.5 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
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(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
2 cups egg whites
12oz red potatoes
asparagus
1/4 cup black beans
meal 6
6oz turkey
1.5cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/abs/back

30min stepmill lss

band ab wheel x10/4

mag wide grip pull downs 85x10 100x10 120x10 140x10 160x10 180x10 200x10 140x12(5sec stretch each rep)
chest supp tbar row ss 45x10ss 90x10ss 135x10ss 180x10ss 115x10ss(5sec stretch)
sup grip bent rows ss ss135x10/5
oa sup pulldowns ss 35x10ss 42.5x10ss 50x10ss 60x10ss 70x10ss 80x10ss
hs shrugs ss ss90x10 ss180x10 230x10 ss270x10/3
hs dante stretch pulldowns ss 45x10ss 70x10ss 90x10ss 100x10ss
machine pullovers ss ss120x10 ss135x10 ss150x10 ss165x10

done for the day. outstanding day today with no issues other than a nasty pump. felt good and super strong for sure and tested the lower back/hip out with some bent over bb rows. no problems at all but damn if it didnt light up my lats something fierce and i put them together with a super set so i didnt have to go quite as heavy. all and all a great day in the books and finally looking like i am on the mend. got some new food additions added in today.


meal 1
2 whole eggs
4oz sirloin
1.5 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1.5 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
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(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
2 cups egg whites
12oz red potatoes
apple
asparagus
1/4 cup black beans
meal 6
6oz turkey
1.5cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/chest/delt

30min stepmill lss

hs incline press 45x10 70x10 90x10 115x10 135x10 160x8 70x36
hs bench press 45x8 70x8 90x8 115x8 135x8 160x8 90x23
incline db pro fly 20x10 25x10 30x10 35x10 40x10
flat db hex press 25x10 35x10 45x10 55x10
pec deck fly ss 100x10ss 110x10ss 120x10 130x10ss 140x10ss
reverse pec deck fly ss ss60x15 70x15 80x15 90x15 100x10

done for the day. no issues today but strength was down a tad little bit and endurance was off a little bit. got a late start this am so cardio and training were closer together than what i normally like, that could have been where the issue came from. elbows were a little sore from the weekend and back monday but not hindering at all and actually didnt feel bad warming up. running with some really full tanks with the new food additions by the end of the day salad i made was pretty big and i think that's what topped the tank off. going to go without it today and see how that does with bed time fullness. everything else is moving along nicely.


meal 1
2 whole eggs
4oz sirloin
1.5 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1.5 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
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(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
2 cups egg whites
12oz red potatoes
apple
asparagus
1/4 cup black beans
meal 6
6oz turkey
1.5cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

abs/legs

banded ab wheel x10/4
stand ol leg curls 10x10 20x10 30x10 40x10 50x10 ds50x12ds 30x10ds 20x10ds 10x10
abductors 60x10 70x10 80x10 90x10 100x10 110x10 120x10
hacks 90x8 180x8 270x8 360x8 450x8 ds450x8ds 405x5ds 360x6ds 315x6ds 270x7ds 235x7ds 180x8ds 135x8ds 90x31
leg press as 90x10as 135x10as 180x10as 225x10as 270x10as 315x10as 360x10as 405x10as 450x10as ds450x10ds 405x10ds 360x10ds 315x10ds 270x10ds 225x10ds 180x10ds 135x10ds 90x10

done for the day. not very many movements today but lots of reps and volume with a hell of a good pump going on. training partner back got fired up early on so we were pretty limited in movement choices today so i went with heavy pyramid up and then some nasty drop sets for intensity. also try to get some good type 2 fiber stims along with driving a ton of blood in as well. no real issues at all for me today and other than the groin which i eliminated by changing foot position to take the stress off. the adbuctor machine in his gym isnt to great but still got some good work in. all in all a pretty good day in the books. legs will be pretty sore.


meal 1
2 whole eggs
4oz sirloin
1.5 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1.5 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
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(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
2 cups egg whites
12oz red potatoes
apple
asparagus
1/4 cup black beans
meal 6
6oz turkey
1.5cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/abs/back

30min stepmill lss

banded ab wheel x10/4
mag wide grip pull downs 85x10 100x10 120x10 140x10 160x10 180x10 200x10
Giant Set 1
sup grip pulldown gs 120x10
sup grip bent row gs 135x10
incline db seal row gs 40x10
prone ng row gs 95x10
mag wide grip pulldown 140x10
bent row gs 135x10
Giant Set 2
ng prone row gs/ds 195x10ds 175x10ds 155x10ds 135x10ds 115x10ds 95x10ds/gs
bent row ds gs 135x10
low row gs 180x10
incline db seal row gs 40x10
sup grip bent row gs 135x10
mag wide grip pull down gs 140x10
incline sup grip pulldown gs 65x10 (10-9-8- down to 1)
Giant Set 3
db pullovers gs 60x10
hs iso pulldown forced stretch gs 90x10
mag wide grip pull down gs 140x10
incline sup grip pull down gs 65x10
incline pro grip pull down gs 65x10
low row fwd lean gs 70x10
low row hvy gs 180x10

done for the day. got pretty nasty today and put in a ton of different movements. no lower back issues at all until right near the end then it started to get a little aggervated but not to bad. i was hoping i didnt tweak it and revert back to where it was. it was good to go and i think it was just pumped up and not used to the load i put on it. now i did have a hell of a bad issue with my left rear delt/tricep lat tie in area. that bastard pumped up and hurt right out of the gate and didnt let up the entire session. other than that no other issues at all and got one hell of a nasty pump. the rear delt and lat are going to be interesting training chest/shoulders for sure. happy with both the pump and strength today for sure. the prone rows are still garbage strength wise though.


meal 1
2 whole eggs
4oz sirloin
1.5 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1.5 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
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(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
2 cups egg whites
12oz red potatoes
apple
asparagus
1/4 cup black beans
meal 6
6oz turkey
1.5cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/chest/delts

30 min stepmill lss

ng machine press 60x20 80x20 100x20 120x8 140x8 160x8 180x8 200x8 ds200x8ds 170x8ds 140x8ds 110x8 90x8
ng incline machine press 80x10 100x10 120x10 140x10 160x10 180x10
incline machine press 210x8 225x8 240x8 255x8
incline pro grip fly 25x10 30x10 35x10 40x10 45x10 45x10
db lats 10x10 15x10 20x10 25x10 30x10 35x10
incline dante rear delt row 75x10 95x10 115x10 135x10/2
reverse pec deck fly 45x10 60x10 75x10 90x10 105x10

done for the day. shoulders were a little angry going in today and took about 4 good sets warming up. seems like it takes them longer to warm up with the neutral grip machine work when i do it. the contractions are nasty when i am able to get into my normal gym to do them though. felt good and strong and once the area got warmed up, their was no issues at all. lat/tri from monday didnt cause any issues surprisingly. must have been a back day fluke or i slept on it the night before and training made it irritated as all hell. all in all a really good session with no bad issues at all. going to have to train 4 days straight in a row and take 3 days off in a row to get bloods drawn on monday. need to check health markers to see where to take my off season cycle at this point. didnt have to do any clean outs post show this year because they were all perfect except my liver values were sky high from orals. bp and everything else even psa were on the money though. fingers crossed i can keep on pushing.


meal 1
2 whole eggs
4oz sirloin
1.5 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1.5 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
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(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
2 cups egg whites
12oz red potatoes
apple
asparagus
1/4 cup black beans
meal 6
6oz turkey
1.5cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/abs/legs

30 min stepmill lss

banded ab wheel
banded abductor work x10/3
ghr x10/4
belt squats 90x8 180x8 270x8 360x8 450x8 180x12cs x10cs x10(partials bottom 1/3 x10 and 20 sec iso hold at top.(all sets done with 3-5 sec neg)
sissy squat x10 40x10ds x5 40x10ds x6 40x10ds x5/3
occluded leg extensions 100x33x28x22x21x19
occluded seated leg curls 80x31x26x22x21x18

done for the day. doesnt look like much on paper but man if it wasnt a punch in the gut session. nasty painful pump for start to finish. had programmed to do cluster sets on belt squat and hacks with a finisher of high rep leg presses but partner's back seized up again. so i modified the session with stuff he could do. honestly i think it made it much worse haha. did tweak the groin again with either the occluded extension or leg curls. i think the ham is tightening up and pulling the groin and that's what is causing the pain. it is most likely locked onto it like i have had in the past. i have a therapy session sched next week i believe to get worked on. got bloods on monday also so today will be the last training session of the week. i also noticed i wasnt feeling the same umph and strength going into my session and bam it hit me. i did cardio in the am which i normally havent been doing on leg day haha. still pretty smooth and strong though. good session.\


meal 1
2 whole eggs
4oz sirloin
1.5 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1.5 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
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(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
2 cups egg whites
12oz red potatoes
apple
asparagus
1/4 cup black beans
meal 6
6oz turkey
1.5cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

[guns01]

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

Thursday

cardio/arms

30 min stepmill lss

bar press downs ss 25x20ss 30x20ss 35x20ss 42.5x20ss 50x20ss 57.5x20ss 65x20ss ds72.5x10ds 65x10ds 57.5x10ds 50x10ds 42.5x10ds 35x10ds 30x10ds 25x10ds 20x10
rope hammers ss ss25x20 30x20 35x20 42.5x20 50x20 57.5x20 65x20 ds72.5ds 65x10ds 57.5x10ds 50x10ds 42.5x10ds 35x10ds 30x10ds 25x10ds 20x10
db jm press ss 20x20ss 25x20ss 30x20ss 35x20ss ds45x10ds 35x10ds 30x10ds 25x10ds 20x10
hs preacher curls ss ss25x20 ss35x20 ss45x20 55x20 ds65x10ds 55x10ds 45x10ds 35x10ds 25x15
cross body cable extension ss 10x10ss 15x10ss 20x10ss 25x10
cable drag curls ss ss10x10 15x10 20x10 25x10

done for the day. final day of training week before getting bloods as noted. so everything is done for the week and i will try to do as little as possible to not skew my numbers. diet will be a little lower than my regular non training days also to help best map out the markers. the hope is that i can keep pushing the off season cycle and transition into prep with no need for a break. i have kept my health supps in all year and consistent along with cardio and this worked last year. so hopefully we will be good to go.
no bad issues at all training today. was running a little behind so cardio was a tad bit closer to my training than i like and i was only one meal in for the day. didnt hurt the pump energy or strength at all. pump was absolutely brutal nasty. lots of reps and sets today so volume was pretty high so i kept the number of movements lower. all in all a great week and session.


meal 1
2 whole eggs
4oz sirloin
1.5 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1.5 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
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(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
2 cups egg whites
12oz red potatoes
apple
asparagus
1/4 cup black beans
meal 6
6oz turkey
1.5cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

[BABY1]

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

Lookin great, guns. Love some jasmine rice...YUM!

[guns01]

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

Tuesday

cardio/abs/back

30 min stepmill lss

band ab wheel x10/4
mag wide grip pulldown 70x10 85x10 100x10 120x10 140x10 160x10 180x10 200x10 220x10 160x12(5sec stretch)
ng low row 100x10 120x10 140x10 160x10 180x10 200x10 220x10 140x10-9-8-7 holds
Giant Set
t bar rows gs 45x10 90x10 135x10
sup grip bent row gs 135x10 155x10/2
hs iso row ng gs 45x10 90x10 135x10
hs shrugs gs 90x10 180x10 270x10
deadstop bent row pg gs 135x10 155x10/2

done for the day. so was supposed to train on monday and since the military was off for a holiday i walked in and spent 10 mins in and said fuck this and left. gym didnt have water either and i piss like a race horse when drinking my intra. i was also super hydrated from bloods i did first thing in the am. did get my cardio in but no training on monday. training was spot on though and felt good and strong with a really good pump and no issues at all. no low back issues with the rows and strong on initial movements. so happy with that for damn sure. got bloods back and everything is in order so we continue the push. all in all a good session.


meal 1
2 whole eggs
4oz sirloin
1.5 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1.5 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
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(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
2 cups egg whites
12oz red potatoes
apple
asparagus
1/4 cup black beans
meal 6
6oz turkey
1.5cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/abs/back

30 min stepmill lss

banded ab wheel
mag wide grip pull downs 85x10 100x10 120x10 140x10 160x10 180x10 200x10 220x10 140x10(forced stretch)
low row 100x10 120x10 140x10 160x10 180x10 200x10 220x10 160x10-9-8-7 down to 1 sec holds
Giant Set 1
sup grip pull down gs 140x10
sup grip bent row gs 135x10
incline db seal row gs 45x10
low row gs 180x10
tbar row gs 125x10
bent row deadstop 135x10
Giant Set 2
Tbar row gs/ds 150x10ds 125x10ds 100x10ds 75x10ds 50x10ds 25x10
bent row deadstop gs 135x10
low row gs 180x10
incline db seal row gs 45x10
sup grip bent row gs 135x10
mag wide grip pull down 140x10
sup grip pull down gs 100x10

done for the day. pretty good day today. elbow held up really well which surprised the hell out of me but had horrible issues with grip and forearm pump. barely able to hold onto the weights as the giant sets got deeper. brutal painful pump to say the least. got one hell of a nasty pump going though and moved some pretty good weight. got to add back in tbar rows off the floor and no low back or hip issues. so i am trying to slowly add back in unsupported work as long as low back doesnt get aggervated. all in all a great session though. got my new iron mind bands in yesterday for elbow rehabbing. will start with the lightest band and do 3sets of 20 3 times a day. see if i can get and keep the elbow stuff under control.


meal 1
2 whole eggs
4oz sirloin
1.5 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1.5 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
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(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
2 cups egg whites
12oz red potatoes
apple
asparagus
1/4 cup black beans
meal 6
6oz turkey
1.5cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/abs/chest/delts

30 min stepmill lss

standing cable crunch w/vac 70x15/4
db hex press 25x10 35x10 45x10 55x10 65x10 75x10
decline db fly 15x10 20x10 25x10 30x10 35x10 40x10
incline db pro fly ss 20x10ss 25x10ss 30x10ss 35x10ss 40x10ss
banded over and back ss ss x10/5
machine incline press ng 80x10 90x10 100x10 110x10 120x10 130x10 140x10
reverse pec deck fly 45x10 60x10 75x10 90x10 105x10 120x10

done for the day. had a little cramping issue going into the 3d set of crunches so started the session of on a bad foot. then got the wild hair to add in the banded over and backs to stretch shoulders and let more blood into the chest. well low and behold it aggervated the shit out of my shoulder. so that went ahead and hampered both chest and i had to pull back on shoulders. so chest started off good solid and great to end with, i dicked the dog and fucked it all up. still got a really good pump going but had to half ass so i didnt tweak or hurt anything bad. so not the best session but got it in and finished nonetheless. not happy with it at all though.


meal 1
2 whole eggs
4oz sirloin
1.5 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1.5 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
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(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
2 cups egg whites
12oz red potatoes
apple
asparagus
1/4 cup black beans
meal 6
6oz turkey
1.5cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

abs/legs

band ab wheel x10/4
seated leg curls ss 90x15ss 105x15ss 120x15ss 135x10ss 150x10ss 165x10ss 180x10ss 195x10ss
abductors ss ss60x10 ss70x10 ss80x10 ss90x10 ss100x10 ss110x10 ss120x10 ss140x10
belt squat 90x10 180x10 270x10 360x10 450x10
leg press 490x30 670x20 850x10
hack 90x10x5p 180x10x5p 270x10x5p(20sec iso)

done for the day. rolled solo today, so tempo was a little faster than usual, so the pump was nastier. started to go with some higher rep work but joints felt pretty good so i opted to go a little heavier in the 10 range and slow the negs way down. most were in the 3-5sec range. hopefully i got some really good muscle damage going on considering how heavy i was able to go. lower back did get a little stiff and irritated but not bad at all. may have pumped it up a little on the leg curls, that's my guess. all in all a good session.


meal 1
2 whole eggs
4oz sirloin
1.5 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1.5 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
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(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
2 cups egg whites
12oz red potatoes
apple
asparagus
1/4 cup black beans
meal 6
6oz turkey
1.5cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

abs/arms

standing cable crunch w/vac 70x15/4
bb curls 20x20 30x20 40x20 50x10 60x10 70x10 80x10 90x10
machine preacher curls 20x10 30x10 40x10 50x10 60x10 70x10 80x10 ds60x10ds 50x10ds 40x10ds 30x10ds 20x10
rope curls 25x10 30x10 35x10 42.5x10 50x10 57.5x10
ind hand pressdowns 30x20 35x20 42.5x20 50x20 57.5x10 65x10 72.5x10 ds80x10ds 65x10ds 57.5x10ds 50x10ds 42.5x15ds 35x15ds 25x20
assit machine press downs 80x10 90x10 100x10 110x10 120x10 130x10 140x10 ds120x10ds 110x10ds 100x10ds 90x10ds 80x10ds 70x10ds 60x10

done for the day. got a stupid late start on the training day and had full intention of doing cardio post workout since mrs went into work later in the day. also thought it was going to be a solo training day since my normal training partner had appointments but a deputy buddy of mine decided to jump in with me. so a combo of running late and a different training partner slowed the process way down and wasnt able to get cardio in before i had to leave to pick up my kid. deputy buddy is going to be a hurting unit for a few days though. had to be very easy today and not irritate the elbow again so i tested out reverse curls to see how it felt with light weight and it was a no go. also opted for bis first for that purpose as well. no issues other than not being able to do the reverse curls and it didnt get any more aggervated. got a good nasty pump going and overall a good session. will be doing cardio on sat am to make up for missing it.


meal 1
2 whole eggs
4oz sirloin
1.5 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1.5 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
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(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
2 cups egg whites
12oz red potatoes
apple
asparagus
1/4 cup black beans
meal 6
6oz turkey
1.5cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/abs/back

30 min stepmill lss

banded ab wheel x10/4
mag wide grip pull down 85x10 100x10 120x10 140x10 160x10 180x10 200x10 220x10
low row ng 100x10 120x10 140x10 160x10 180x10 200x10 220x10
Giant Set 1
t bar row pg gs 45x10 90x10 135x10
sup grip bent row gs 135x10/3
hs deadlift gs 90x10 180x10 270x10
hs iso row ng gs 90x10 135x10/2
bent row deadstop 135x10/3
low row 160x10 (missed two sets because someone jumped on it)
Giant Set 2
hs dante stretch pull down gs 45x10 70x10 90x10
machine pull overs gs 135x10 150x10/2
oa sup grip pull downs gs 50x10 60x10/2
hypers gs x10/3
reverse hypers x10/3

done for the day. not a bad day going in but had a hill billy dude that decided he wanted to hang out next to me and try to talk to me for the majority of my workout. so that slowed down my heavy sets a bit and irritated me when i was huffing and puffing with the giant sets. the crowd and guys like that make my normal gym a huge pain in the ass to train in. still able to get one hell of a nasty pump going though. i was actually able to add in some hammer strength deads in with the focus being on pulling with the lat. lower back did pump up after the first two sets but not a hurt pain but more of what are you thinking pump pain. elbow and forearm splints are kicking pretty bad going into the week and i am still working the iron mind bands for rehab. may move up a level on them today because the light ones arent that hard to do now. other than the distractions today a pretty good session in the books. we did add in some additional supps to the lineup since bloods were so good. the only go in on back chest and shoulder day though. they are noted at the bottom.


meal 1
2 whole eggs
4oz sirloin
1.5 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1.5 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
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(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
2 cups egg whites
12oz red potatoes
apple
asparagus
1/4 cup black beans
meal 6
6oz turkey
1.5cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

supp additions

100mg tne 4 hours prior
50mg drol 2hours prior
20mg halo 2 hours prior