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

[guns01]

yesterday

cardio/abs/legs

20min stepmill lss level 8(fasted)

planks 30sec/4
machine crunches 90x10/4
lying leg curls 60x20 80x20 100x10 110x10/2
squats x10 135x10 185x10 225x8 275x8 315x8 275x8
hacks 90x6 180x10/2
reverse lunges 35x10 35x10rp x11rp x8 (screwed this up)
banded stiff leg deads 95x10/2(red bands)

done for the day. well i would have thought that after almost 6 weeks of reverse dieting and easing back into training i would be good to freaking go. hell no, not even close and i wont say i went balls out the last couple of weeks but i did progressively move up. anyway the lying leg curl at this gym eat my quads up but i did it anyway to change angles. got over to squats which is the first time i have had a squat bar on my back in i dont know how long. got under and went to work figuring i would hit around 275-300ish for good solid sets of 8. 275 went down and up smooth and fast so much so i said screw it let's throw on 315 and see how it goes. well the quads and hams were ready but the torso wasnt, i was shaking like a cat shitting razor blades after 4 reps. so i pushed through and got the work set in and dropped back down. going to have to build back up to this kind of work. everything else was pretty solid even though i was fighting not to throw up my pre workout meal from squats on which is pretty much the entire workout. thought i grabbed like 80lb kettle bells for the lunges cause it felt heavy as hell. nope 35s broke me off. going to be god awful sore until the next session. we did start up an actual new md training block that is pretty high frequency so it's going to be interesting.

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

20min stepmill lss level 8 (fasted)
decline db press 25x20 45x15 65x6 75x6 85x8 85x7
machine press 200x3 250x3 280x3 305x6/2
incline machine press rp 90x8 90x8rp x4 x2
machine flys 110x10 130x11rp x8rp x6
band face pulls x25/2
incline db front raise 10x15/2
rope press downs 65x10 80x10 rp 80x10rp x8rp x6
db skullies 30x12rp x10rp x8

done for the day. i called it my legs are absolutely freaking destroyed. they buckle when i walk at times and are tender as all hell. made chest training interesting to say the least. not a bad session in but a little later in the day since we are tying to train with my son since his season is over. moved so ok weight around and felt pretty good for the most part. not happy with the lack of strength but it is moving. all in all no real complaints at all other than the leg pains haha. 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/pull

20min stepmill lss level 8(fasted)

incline kb row 18x15 22x15 35x4 44x12 rp44x12rp x9rp x6
assist pull ups 100x12/2
rack pull(mid shin) 135x3 225x3 rp275x6rp x3rp x1
db pullovers 50x10/2
incline db rows mod 55x12/2
situps x10/4
bb drag curls 30x15 40x6 70x9 rp60x10rp x5rp x3
db preacher concentration curls 15x10/3

done for the day. legs are still insanely busted up making it hard to walk and buckling on me. i can honestly say i over reached big time this week on them and i am supposed to do a pump session on friday. the way the feel idk that i will actually be recovered. i do have a cardio/rest day tomorrow, so hopefully that will help speed up the process. today other than the legs was pretty good. back had healed up pretty well from the squats but the legs made even the rack pulls a challenge. lost a ton of strength on them because of that but since i am focusing on lats being the main focus on them i still got some good solid work in. all in all i am not beat up as per injury or hanging on to not get injured but more so doms is wrecking me right now. i will call this a good session though.

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/pull

20min stepmill lss level 8(fasted)

incline kb rows 22x15 28x15 35x5 44x12/2 rp44x12rp x8rp x5
assist pullups x12/3
bb hypers x10 135x12/2
cable pullovers 50x10 57.5x10
mod incline db rows 65x12/2
hang from pullup bar x30sec
machine crunches 90x10/4
bb drag curls 40x10 50x10/2 rp50x10rp x6rp x4
db preacher concentration curls 15x10/3

done for the day. still a little bit sore from last week but not god awful like last week was. still moving pretty good and getting stronger for the most part. low back is a little beat up but not teetering on injury status right now. i think what beat me up so bad last week was coming off a long trip down south for the ball game and then sitting in the bleachers for hours then driving straight back through. then top that off with kicking off a new hard as hell program. so hopefully this week will yield much better recovery. feeling pretty good overall for the most part and body weight is moving up slowly. normally in the offseason i jump up 2-3lbs per week. this reverse i am averaging about 1-2lbs and staying much leaner and holding way less water. so we are winning right now. we shall see what happens with the holidays. i dont cheat myself out of goodies during these days.

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

legs

lying leg curls 60x20 80x20 100x10 110x10/3
ssb squats 65x10 155x10 205x10 245x6 295x10/2
reverse kb lunges 65x10/2 65x10rp x7rp x5
leg press 180x6 360x15 rp360x15rp x8rp x6
banded stiff leg deads 135x10/2

done for the day. missed cardio due to timing today but meh, i have been very consistent with it, so i am not concerned. not to mention with a brutal leg day on tap i def wasnt going to miss out. also dropped abs off as well to rest my cns that is getting beat up pretty good with this program. i also swapped the safety squat bar in place of the standard straight bar, one to keep me more upright in the squat to allow my back to get used to being loaded and two to keep it from eating up my squat bone in my neck haha. it just healed up from last weeks squat session. running pretty good strength gains here for the most part and not to bad banged up right now. def sucking wind really bad though even though my cardio is on point. these sessions are def breaking the mrs and i off big time. i cant really tell just yet but i am figuring i will be brutal sore again. all in all a pretty good session done in under 2 hours. big win on that speed for a nasty leg day. i forgot i had labs pulled by the va week before last. she pulled pretty much all my health markers except my lipids and it all came back in range and perfect. i had actually eaten about an hour hour and a half before hand with a ton of carbs and my glucose still came back at 75. so if anyone is following along and on the fence about slu reta and some of the other compounds i have been using a while now, get on them and you can run hard and stay as healthy as possible. my kidney values have never been better, liver has stayed in range except for about 2 weeks and it still didnt get that high and insulin sensitivity is staying good for now. i am a true believer now for sure.

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