Follow Along G's Run to the NA's

[guns01]

yesterday

cardio/push/abs

25min stepmill lss level 9 (fasted)

incline db press 25x20 45x15 65x6 85x6 90x8 70x10
machine press 170x5 180x5 200x8/2
machine flys 70x5 90x10/2 rp90x10rp x6rp x5rp x4
stretch push ups x14 x9
db rear lats 15x22/4
incline db y raises 12x14/4
spider walks x3/3
incline db kickouts 30x13/4
machine crunches 110x10/4

done for the day. not as much shoulder pain today but it is still kicking on the presses. so i got the ref to a pt that is a monster strongman in my area and not a bs normal pt. so i am going to bust ass to get in to see him and get this unjacked up for good. i have lost a ton of strength in my pressing on top of it hurting like a bastard everytime i train pushing movements. funny not painful at all for the most part doing shoulders but pressing if i arch to far it is brutal. still managed to hit all my progressions again today thakfully and i am not crippled post workout. so i am going to chalk this one up as a win.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
1 daves killer bread bagel
onions and mushrooms
lrg green salad w/vinegarette zz0.gemh7c1lj3zz

[guns01]

yesterday

cardio/legs/abs/pt

25min stepmill lss level 9 (fasted)

seated leg curls 60x20 85x20 100x4 120x4 145x8 145x8ds 115x8 +10p 20sec iso hold
adductors 100x15 120x15 140x15 165x15
bear squat 45x15 90x10 180x10 270x4 360x4 450x4 540x10/2
leg extensions 85x5 100x5 135x10rp x6rp x4rp x3rp x2
bulgarian split squats 20x4 30x4 40x4 ds50x10ds 40x10ds 30x10 ds 20x10ds 8sec iso hold on each drop
ssb good mornings 65x10 165x10/2
machine crunches 110x10/4
60min pt session

done for the day. had a pt appt today at my gym so i went in and trained before hand. gym's ac was down today so it was nasty hot for both. i got a bit dizzy after a few sets so it was both a push and challenge getting the work in today. the mrs says if we were back were we moved from training would not have happened. moved around some pretty good weight nonetheless and still managed a good session. legs were completely and totally smoked after. got in with a pt that's an actual pt doc and also a big time pro strongman. one of the strongman coaches from one of our other facilities suggested him to me and said if he cant fix me, then i am probably screwed. so he checked everything out and said my rotator cuff is def not torn and if it was it was super minor but most likely it is a rib out of place or a bundle of muscle that is irritated and not loosening up. so treatment plan is setup and we are going to work on pain free pressing. he is also addressing keeping the low back healthy. got the hookup on a local doc that is a bodybuilder and also bodybuilder and athlete friendly. so made some good contacts and got in a good session.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
1 daves killer bread bagel
onions and mushrooms
lrg green salad w/vinegarette zz0.60mnaifaqm9zz

[Santana]

Sounds like you’ve got your prep dialed in way better this time. Keeping sub-10% in the off-season is huge for not having to kill yourself during the cut. That veteran-only show sounds like a no-brainer to take a shot at, especially if it’s been gone for years. Curious to see how you pace the diet so you’re fresh for spring.