Follow Along G's Run to the NA's

[guns01]

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

yesterday

back

mag grip wide pull downs 100x10 120x10 140x10 160x10 180x10 200x10 220x10 240x10(sloppy) 140x10(3sec contract)
hs iso rows 45x10 90x10 135x10 180x10 225x10 90x10(3sec contract)
incline db seal rows 25x10 35x10 45x10 55x10
db pullovers 55x10 65x10 75x10 85x10
db shrugs 60x10 80x10 100x10 120x10

done for the day. got hung up at my normal gym today by the old guys that hadnt seen in long time. so they took up a ton of my time. still able to get some pretty good heavy work in even though i wanted to get more movements in. probably a good thing because my hip and lower back are quite a bit angry again. wife tried to walk me to death over the weekend and i believe thats where the irritation came from. other than that everything else is running pretty smooth.

meal 1
4 whole eggs
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
75g jasmine rice
75g kids cereal of choice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz turkey
200g jasmine rice
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/back

20 min stepmill lss fasted

oa sup pulldowns 20x10 27.5x10 35x10 42.5x10 50x10 60x10 70x10 80x10 42.5x10(3sec holds)
mag wide grip pull downs 100x10 120x10 140x10 160x10 180x10 200x10 220x10 120x10(3sec holds)
hs iso row ng 45x10 90x10 135x10 180x10 225x10 90x10(3sec holds)
incline db seal rows 25x10 35x10 45x10 55x10 65x10
db pullovers 60x10 70x10 80x10 90x10
db shrugs(3sec holds) 60x10 80x10 100x10 120x10
chest supp pg rows 150x10 165x10 180x10 195x10
hs deadlift shrugs 90x10(30) 180x10(30) 270x10(30)

done for the day. i have been training hard and consistent as usual. i have just been slacking on logging here. my son started wrestling after football and it is much much more time consuming than football was. hell when they have meets they last for 4-15 hours and they do multiple per week.
anyway everything is going well this off season. got that good session in above with no issues that arent normal. low back and hip are a bit dicked up but it really isnt hindering training at all. strength is climbing up very well and everything feels as good as possible. will be more consistent on here now. i think i am about 33-34 weeks out from my first show next session. so we are cranking.


meal 1
4 whole eggs
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
75g jasmine rice
75g kids cereal of choice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz turkey
200g jasmine rice
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

back/cardio

mag close sup grip pull downs 70x10 85x10 100x10 120x10 140x10 160x10 180x10 200x10 120x10(3sec hold each rep)
dead stop bent rows 135x8 185x8 225x8 275x8 315x8 135x10(3sec holds)
ind handle low rows ng 27x5x10 35x10 50x10 60x10 70x10 80x10 35x10(3sec holds)
db pullovers 60x10 70x10 80x10 90x10
db shrugs 60x10 80x10 100x10 120x10(3sec holds)
hs dead loft shrugs 90x10(30) 180x10(30) 270x10(30) (1 dead and 3 shrugs per rep)
20 min step mill lss

done for the day. still trucking along and trying to make it a point to log here with wrestling being a serious time drainer on me. still getting stronger and gaining about 1-2lb per week and staying pretty damn lean. still on the same planned path for this year as last. we will hit naitonal show in late july and then push to north americas again in august. strength is still going up and pumps are holding really solid. lower back and hip are beat up as always but still making good progress. no hrt or test in at all this week with labs being due on next monday. also training and cardio will be mon-thurs with 3 full days off prior to get the best lab possible.

meal 1
4 whole eggs
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
75g jasmine rice
75g kids cereal of choice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz turkey
200g jasmine rice
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

back/cardio

close grip sup pull downs 100x10 120x10 140x10 160x10 180x10 200x10 220x10 140x10(5sec contract)
ind handle low row ng 35x10 42.5x10 50x10 60x10 70x10 80x10 90x10 50x10(5sec contract)
meadows rows on tbar 45x8 70x8 95x8 120x8
ds bent rows 135x10 185x10 225x10 275x10
machien pullovers 105x10 120x10 135x10 150x10
chest supp machine row 150x8 165x8 180x8 195x8
15 min stepmill intervals 2-1

done for the day. this is the last full week of offseason style cycling. i am 26 wks out from nationals on thursday so i will pull back to my doc scripted 300mg hrt per week for 6 weeks and then fire up the prep run. labs are still looking pretty good but hdl is still a touch low so i added in intervlas 2x a week to help bring them back up. this was a pretty good session that didnt start off to well i didnt feel to strong on the first movement but once it got warm and loose it all started firing really well. pumps are running smooth still and everything is holding together pretty well. should roll into prep pretty good and healthy as of right now.

supps till end of the week

900 test cyp
300 npp
300 mast p
6iu gh (post)
10iu humalog (post)
20mg nolva
25mcg t3 (from doc)
30mg np thyroid(from doc)

meal 1
4 whole eggs
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
75g jasmine rice
75g kids cereal of choice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz turkey
200g jasmine rice
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

chest/delts/cardio

incline db press 30x10 40x10 55x10 70x10 80x10 90x10 100x10/3
hs flat press 45x8 90x8 115x8 135x8 160x8
ng machine press 100x10 120x10 140x10 160x10 180x10 110x10(5sec contractions)
dips x10/4
db lats 10x10 15x10 20x10 25x10 30x10 35x10
30 min stepmill lss

done for the day. still high on the volume but wasnt able to get in as many angles that i wanted to due to the gym being busy and i was limited on time. still a pretty good session with good strength and pumps. actually felt pretty good with shoulders and elbows. lats are sore as hell so that made squeezing them a tad bit painful but that is a good thing. all in all a good session

meal 1
4 whole eggs
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
75g jasmine rice
75g kids cereal of choice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz turkey
200g jasmine rice
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

back/cardio

close sup grip pull downs 100x10 120x10 140x10 160x10 180x10 200x10 220x10 240x9 140x10(5sec contract)
meadows row(tbar) 25x8 50x8 75x8 100x8 125x8
ind handle low row 35x10 42.5x10 50x10 60x10 70x10 80x10 90x10 50x10(5sec contract)
machine pull overs 105x10 120x10 135x10 150x10
chest supp machine row pg 150x10 165x10 180x10 195x10
hs deadlift shrug 135x10(30) 225x10(30) 315x10(30)
db shrugs 60x10 80x10 100x10 (3sec contract)
15 min stepmill intervals 2-1

done for the day. sched got a little bit dicked up because i had to pull a buddy out of the mud. so i figured since my meal timing was off training would be as well. it wasnt though. felt good and strong and got a really good pump going. did have some minor lower lat cramping in the begining but it went away after i drank about 1/3 of my intra drink. so i guess that's the only thing that was a little off. other than that everything was smooth and awesome for a change. did bump my interval level up to 16 for sprints. that was a kick in the pants. all in all a good day

cycle changes for clean out

150 test c mon and thurs
25mcg t3
30mg np thyroid

meal 1
4 whole eggs
4oz sirloin
240g jasmine rice
2 cups spinach
meal 2
8oz turkey
240g jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
75g jasmine rice
75g kids cereal of choice
meal 5
2 cups egg whites
240g jasmine rice
asparagus
meal 6
6oz turkey
240g jasmine rice
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[jolter604]

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

What brand of creatine do you use?
I was always told to use creapure or creatine ethyl.
I just use the creapure but not sure if it's even worth it.
But I have been on ten grams for as long as I can remember.
Think I'm gonna go 20mg

Olympiasolutions1@tutanota.com

Olympiasolutions@protonmail.com

[guns01]

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

What brand of creatine do you use?
I was always told to use creapure or creatine ethyl.
I just use the creapure but not sure if it's even worth it.
But I have been on ten grams for as long as I can remember.
Think I'm gonna go 20mg

Olympiasolutions1@tutanota.com

Olympiasolutions@protonmail.com

man i have been using micronized creapure from true nutrition for years. with the heart benefits and atp help i dont think it hurts anything. that and its pretty freaking cheap either way

[guns01]

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

yesterday

chest/delts/cardio

machine flys 60x10 75x10 90x10 105x10 120x10 135x10 150x10 90x10(5sec contract)
incline db press 25x10 40x10 55x10 70x10 80x10 90x10 100x10/3
incline db pro fly 20x10 25x10 30x10 35x10 40x10
ng machine press 100x8 120x8 140x8 160x8 180x8 200x8
reverse peck deck fly 45x10 60x10 75x10 90x10 105x10
db lats 10x10 15x10 20x10 25x10
15 min stepmill intervals 2-1

done for the day. another pretty damn good day in the books. strong but i was pushing for a little bit more on the incline db. i wanted 4 sets of 10 but the 3d set 9 and 10 were pretty ugly so i shut it down. when i hit 4 sets of 12 i will push it up 10-15lbs and start over. great pump though and elbows are really good rignt now. using a little bit of a different approach to progressive over load with adding reps to top end set. all in all another good day in the books

meal 1
4 whole eggs
4oz sirloin
240g jasmine rice
2 cups spinach
meal 2
8oz turkey
240g jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
75g jasmine rice
75g kids cereal of choice
meal 5
2 cups egg whites
240g jasmine rice
asparagus
meal 6
6oz turkey
240g jasmine rice
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[jolter604]

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

man i have been using micronized creapure from true nutrition for years. with the heart benefits and atp help i dont think it hurts anything. that and its pretty freaking cheap either way

That's the same one I use so I'm good lol.


Olympiasolutions1@tutanota.com

Olympiasolutions@protonmail.com

[guns01]

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

yesterday

legs

lying leg curls warmup 20x10 30x10 40x10 50x10 60x10 70x10 80x10 (all bk to bk no rest)
lying leg curls ss 90x10ss 100x10ss 110x10ss 120x10ss
adductors warmup ss 190x10/4
leg extensions ss 70x20ss 85x20ss 100x20ss 115x20ss 130x20 145x20 160x20 175x20 190x20
adductors ss ss215x10 ss225x10 ss235x10/2
pendalum squats 90x10 180x10 270x10 360x10 450x10 540x10 630x10
banded leg press high and wide 90x10ss 180x10ss 270x10ss 360x10 450x10 540x10
leg press normal ss100x30 ss200x25 ss300x20

done for the day. pretty solid day in today. trained with the mrs so we went in way earlier than normal so only a meal in prior and pretty freaking dry. so hams in the begining were trying to lock up, so i had to go pretty easy on them. pushed pretty hard though and damn near threw up a time or two as well. everything went and ran really smooth other than hammies. i also forgot my damn hrt shot in the am, which threw me off mentally because i remember mind session. all in all a pretty damn good strong day.

meal 1
4 whole eggs
4oz sirloin
240g jasmine rice
2 cups spinach
meal 2
8oz turkey
240g jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
75g jasmine rice
75g kids cereal of choice
meal 5
2 cups egg whites
240g jasmine rice
asparagus
meal 6
6oz turkey
240g jasmine rice
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

back/cardio

meadows rows(tbar) 25x8 50x8 75x8 100x8 125x8
mag close grip sup pull downs 100x10 120x10 140x10 160x10 180x10 200x10 220x10 240x8 140x10(5sec holds)
incline db seal rows 25x10 35x10 40x10 45x10 50x10
ind handle low row ng 35x10 42.5x10 50x10 60x10 70x10 80x10 90x10 100x10 50x10(5sec contract)
hs dante stretch pull downs 45x8 70x8 90x8 115x8
hs deadlift shrugs 135x10(30) 225x10(30) 315x10(30)
15 min stepmill intervals 2-1

done for the day. back was a little dicked up on sunday with some lower lat and just under shoulder blade pain. pretty sure i slept funky on it the night before. it was lingering a little and not as bad as sunday but it was there. funny thing is as soon as i got going it went away. so i went in thinking it was going to be crap but it ended up being pretty good. strength was really good and pump was great. elbows did start to get a little tender on the close grip pull downs so i shut them down early just to make sure not to get some tendonitus going. all in all another really good session

meal 1
4 whole eggs
4oz sirloin
240g jasmine rice
2 cups spinach
meal 2
8oz turkey
240g jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
75g jasmine rice
75g kids cereal of choice
meal 5
2 cups egg whites
240g jasmine rice
asparagus
meal 6
6oz turkey
240g jasmine rice
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[BABY1]

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

Awesome to see your still doing great!

[guns01]

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

Awesome to see your still doing great!

idk about great but def still putting in the work haha. well at least as much work as my old butt can handle

[guns01]

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

yesterday

chest/cardio

peck deck machine fly 60x10 75x10 90x10(back to back) 105x10 120x10 135x10 150x10 105x10(5sec contract)
incline db press 25x10 40x10 55x10(bk to bk) 70x10 80x10 90x10 100x10/4 (finally got it)
incline pro flys 20x10 25x10 30x10 35x10
ng machine press 100x8 120x8 140x8 160x8 180x8 110x10(5sec contract)
hs decline 45x10 70x10 90x10
pec minor dips x10/2
30 min stepmill lss

done for the day. going in lats are smoked and sore as shit, so no lat assistance at all today. buddy jumpe in and trained with me so pace was regulated and a little extra push. finally nailed the 4 working sets of 10 with incline db. so going to try to work up to 4 sets of 12 with it before moving up and dropping back down to 8s again. all in all a good session with really good strength and pump. hit the goal so it was a good day.

meal 1
4 whole eggs
4oz sirloin
240g jasmine rice
2 cups spinach
meal 2
8oz turkey
240g jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
75g jasmine rice
75g kids cereal of choice
meal 5
2 cups egg whites
240g jasmine rice
asparagus
meal 6
6oz turkey
240g jasmine rice
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette