Follow Along G's Run to the NA's

[guns01]

Tuesday

cardio/push

20min stepmill lss level 8 (fasted)

incline db press 25x20 35x15 45x8 55x8 65x8 75x7
incline db flyes 25x10 35x10 40x10 45x10
incline machine press (cybex) 45x8 70x8 80x8 90x7
db lats 10x10 15x10 20x10 25x10
rear db lats 10x10 15x10 20x10 25x10
tricep press downs 50x10 65x10 72.5x10 80x10
oa overhead db extensions 25x10 30x10/2

done for the day. super frustrating that my push numbers are so pathetic. good news is the shoulder isnt messing with me all that much at all and strength on that side isnt failing off now but i am weak as all hell. i realize i have dealt with the issue for a couple of years off and on now but come on. going from pressing 120-150 for reps down to failing at 75 is terrible. joints dont hurt and no injury issues but still. going to put a lot of focus on this during the offseason. it is a serious teeter tooter for me to push it at the same time trying to keep from messing it up again. i do know that i can not do the hs incline press point blank period. that's what set me back last year, so i will avoid that pos like the plague. triceps and shoulders are getting stronger but chest is lagging behind atm. i do need to note that my legs are freaking wrecked big time. knee was a bit tender the day of and the day after from that hack squat machine but holy crap my quads have not been this sore in a long as time. they are buckling and tender to touch haha. had to pull cardio out yesterday because they hurt so bad. other than the doms everything is pretty good so far this week. i told the mrs when we fire up normal programing it is going to be brutal because of the structure and not being able to push left or right.

meal 1
4 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
120g berries
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
300g cantelop
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
300g jasmine rice
2 cutties
meal 5
2 cups egg whites
200g jasmine rice
2 cutties
asparagus
meal 6
6oz cod
200g jasmine rice
120g berries
meal 7
8oz sirloin
1 daves killer bread bagel
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

yesterday

cardio/legs/abs

20min stepmill lss level 8 (fasted)

seated leg curls 70x20 85x15 100x10 115x10 130x10 145x10
adductors 90x10 110x10 130x10 150x10
bear squat 90x15 180x10 270x8 360x8
leg press 90x10 180x10 270x10 360x10 450x10
plank 30sec/4
machine crunches 90x10/4

done for the day. nothing crazy to note today. only hope i have is that my legs dont get wrecked like they were last week. the finally healed up for this session but they were still sore on sunday which is crazy. session went pretty well and everything felt pretty good. feel strong and got a great pump going but again i wasnt trying to break my own ass off. still on the backside of reversing out and havent went full blown into off season programming just yet. i look to be fired up wide open and pushing hard next week. that's the plan right now. still doing fasted cardio out of ease not so much out of need. been training after the mrs gets off of work and it just works out better that way. all in all a good day in the books.

meal 1
4 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
120g berries
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
300g cantelop
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
300g jasmine rice
2 cutties
meal 5
2 cups egg whites
200g jasmine rice
2 cutties
asparagus
meal 6
6oz cod
200g jasmine rice
120g berries
meal 7
8oz sirloin
1 daves killer bread bagel
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

yesterday

cardio/push/abs

20min stepmill lss level 8 (fasted)

incline db press 25x20 45x15 50x10 65x8 80x8 55x10
incline db fly 20x10 30x10 35x10/2
incline machine press 45x8 70x8 90x8/2
db lat raise 15x10 20x10 25x10/2
cable face pulls 42.5x10 50x10 57.5x10/2
cable press downs 57.5x10 72.5x10 80x10 95x10
oa overhead db extensions 25x10 30x10/2
machine crunches 90x10/4

done for the day. finally cranked out 8 reps on incline db press with no pain or issues. the last rep was a tad iffy but i got it completely. as sad of a fact it is one with strength being way down post prep as well as never getting back to a full 100% after the neck crap, hitting 80s clean is a big jump finally. i big drop from what i was doing a few years ago but i will get that shit back. tricep strength is also coming up fast as well. those are the two big ones that i have lost the most off of. no issues at all today with the session and it was pretty smooth. been trying to start sessions off with the machine press but every time their is always someone on their messing around and taking their time. so i just rotate stuff around since i am not program locked in. all in all a good session in the books.

meal 1
4 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
120g berries
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
300g cantelop
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
300g jasmine rice
2 cutties
meal 5
2 cups egg whites
200g jasmine rice
2 cutties
asparagus
meal 6
6oz cod
200g jasmine rice
120g berries
meal 7
8oz sirloin
1 daves killer bread bagel
onions and mushrooms
lrg green salad w/vinegarette