Follow Along G's Run to the NA's

[guns01]

yesterday

rp/cardio

leg extensions(warmup) 25x60 30x70 35x80
reverse hacks 90x10/2 180x10 270x10 360x10/2
wide stance belt squats 90x10 180x10 270x10 360x10/2
db stiff leg deads 25x15 40x10 60x10
wide grip ez bar cable curls 25x10 35x10 42.5x10 50x10/3
thumb down lat raise 10x10 15x10/3
machine crunches 70x15/4
20min stepmiill lss level 8

done for the day. yep i am def sick as shit. i either have a bad sinus infection or some other nasty resp bs going on. if i wasnt in a feeder week i would take the entire week off but i cant. i had a hell of a time warming up since everything is achy and nasty. once i got going the aches and pains went away but the weakness and breathing like a ***** did not. still got it in and in my mind i am hoping that sweating a bit and moving around may speed up the process a bit. wishful thinking but i do have tomorrow off entirely. so we will see.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
400g jasmine rice
2 cups spinach
meal 2
8oz chicken
400g jasmine rice
2 small bags rice cakes
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
400g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
400g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
400g jasmine rice
meal 7
8oz sirloin
2 rice krispy treats
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

Mon

rp/cardio

one arm incline sup pulldowns 35x15 42.5x10 50x10 60x10/2
one arm incline cable rows 42.5x10 50x10 60x10/2
incline rope low rows 50x10 75x10/2
ez bar cable curls 25x10 35x10 42.5x10 50x10/3
incline db press 25x15 40x10 55x10 70x8/2
inverted skullies x12/2
standing rope crunches 70x15/4
20min stepmill lss level 8

done for the day. going into a feeder week for a new program. i have still been crushing it but havent been logging on here because i have been slammed up busy as shit. finished up the last program strong as shit. actually felt better and stronger going into the last few weeks than the past programs. so i attribute that to either the cycle kicking in full bore or my recovery has improved coming out of prep. always a good sign when you are hitting numbers easy and going above what is noted. going to be another back focused block here, so i will be pulling back elsewhere. all in all a damn good session but afterwards i felt like i was getting sick. so we will see what wrench that throws into the mix.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
400g jasmine rice
2 cups spinach
meal 2
8oz chicken
400g jasmine rice
2 small bags rice cakes
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
400g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
400g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
400g jasmine rice
meal 7
8oz sirloin
2 rice krispy treats
onions and mushrooms
lrg green salad w/vinegarette

[rnixon]

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

you know it. i havent been logging because i have been slammed busy and the board was being glitchy since fuzo was doing updates on it

Would love To see se posing shots!

Sent from my SM-S918W using Tapatalk

[guns01]

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

Still crushing it my man,?

Sent from my SM-S918W using Tapatalk

you know it. i havent been logging because i have been slammed busy and the board was being glitchy since fuzo was doing updates on it

[rnixon]

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

Still crushing it my man,?

Sent from my SM-S918W using Tapatalk

[guns01]

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

yesterday

rp(feeder)/cardio

ng assist pullups 100x10 90x10 80x10/2
cable wide grip ez bar curls 20x10 25x10 30x10/3
freemotion curls facing away 20x10 25x10 30x10/3
back raise glute focus x10
reverse peck deck fly 45x15 60x10 75x10/3
standing cable crunches 70x15/4
20min stepmill lss (post) level 10

done for the day. sore as shit from yesterday's feeder session. it is going to be a long training block for sure. it programmed a shit load of bicep work that i am going to do but i may have to scale it back a little bit. we will see as the template goes along. arms are already a strong point for me along with legs, so if it comes down to it, i will pull some bi out and add in some more back sets. not to bad of a session today and just like the other blocks it looks and feels like tues and friday are going to be my easier days. everything feels pretty good other than being sore. got graston work tomorrow so that should iron out the hip and low back issue from the fall.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
400g jasmine rice
2 cups spinach
meal 2
8oz chicken
400g jasmine rice
2 small bags rice cakes
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
400g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
400g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
400g jasmine rice
meal 7
8oz sirloin
2 rice krispy treats
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

monday

rp(feeder)/cardio

leg press 90x15 180x15 270x10 360x10 450x10 540x10/2
sumo deads 135x10 185x10 225x10 275x10/2
one arm supp grip pulldowns 35x15 35x10 42.5x10 50x10/2
chest support machine rows pg 135x10 150x10/2
oa db preachers 15x15 20x10 25x10/3
db press 25x15 40x10 55x8/2
machine overhead tri extensions 120x10 135x10 145x10/2
machine crunches 60x15/4
20min stepmill lss (post) level 10

done for the day. well the fall didnt really effect my training other than on the pulls. i could def feel it in my hip and lower back on the side i landed on, so those went a little lighter than i thought they would. not that i couldnt have pushed up to 315-365 but i really didnt want to hurt something worse than it already was. so i went on the cautious side. other than that not a bad feeder day but i can tell this block is going to be especially brutal. i fired up my offseason blast that i will note below and added in more carbs. i actually dropped a lb over the deload week so i am thinking everything is firing nicely.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
400g jasmine rice
2 cups spinach
meal 2
8oz chicken
400g jasmine rice
2 small bags rice cakes
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
400g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
400g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
400g jasmine rice
meal 7
8oz sirloin
2 rice krispy treats
onions and mushrooms
lrg green salad w/vinegarette

OFFSEASON BLAST 1
275mg test eod
100mg npp eod
200mg eq eod
6iu gh
25mcg t3
2- 1/4 grain armor thyroid

[rnixon]

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

you arent shitting. i am about to increase my carbs to 650 and fire up my offseason blast so hopefully i can make some good improvements. shit sucks getting old and years under you because the gains and improvements now are slow and very very small.
well i fell on my back porch this am and busted up my knee elbow and aggervated the piss out of my back and hip. hopefully no real damage and having the weekend off will give me time to heal up before i start my new training block and blast. shit sucks i am skinned up to top it off haha

Shit man sorry to hear that! My knees been bugging me a bit where ACL was reconstructed but nothing serious a leg day and yoga helped. It's crazy it gets worse if I'm not training it I think the muscle holds the gap apart where cartilidge is missing or so I read years ago.

Hela up and crush it brother!

ill blast but not until I get these liver values back on point ugh.

Sent from my SM-S918W using Tapatalk

[guns01]

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

Still crushing it.
Imagine if I just copied you the following Day ide be huge lol. May not be ale to eat it all though.
Last time I followed the bulk you wrote me but was unfortunately short lived, I think it was 7 meals and I was loosing weight it was crazy and if I kept going I probably would have gotten shredded and huge.

Sent from my SM-S918W using Tapatalk

you arent shitting. i am about to increase my carbs to 650 and fire up my offseason blast so hopefully i can make some good improvements. shit sucks getting old and years under you because the gains and improvements now are slow and very very small.
well i fell on my back porch this am and busted up my knee elbow and aggervated the piss out of my back and hip. hopefully no real damage and having the weekend off will give me time to heal up before i start my new training block and blast. shit sucks i am skinned up to top it off haha

[rnixon]

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

Still crushing it.
Imagine if I just copied you the following Day ide be huge lol. May not be ale to eat it all though.
Last time I followed the bulk you wrote me but was unfortunately short lived, I think it was 7 meals and I was loosing weight it was crazy and if I kept going I probably would have gotten shredded and huge.

Sent from my SM-S918W using Tapatalk

[guns01]

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

yesterday

rp(deload)/cardio

leg extension(warmup) 25x20x20x20/2 40x20x20x20
front squats x15 90x10 180x6 200x6/2
bb walking lunges x6 30x6/2
incline db press 25x15 30x6
def pushups x8
one arm tricep pressdowns 15x6
jm press 40x6
cable rear delt flys 10x6/2
cable crunches 30x8/2
20min stepmill lss (post) level 10

done for the day. another day of deloading with boring low volume low rep fluff work. i am actually surprised that i am still getting a pump and i am actually a little bit sore. nothing hurts or anything like that but as easy as it is i would have thought that i wouldnt get sore at all. all good though. one more day and then fire up a fresh week next week.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
2 small bags rice cakes
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
2 rice krispy treats
meal 5
2 cups egg whites
200g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
200g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

rp(deload)/cardio

leg press 90x15 180x15 270x10 360x10 440x7/2
ssb good mornings 65x15 115x10 165x7/2
front foot elevated lunges 45x8 60x8/2
cable cross high 15x15 25x10 35x10 45x8 50x8
pushups x8
one arm overhead db extensions 20x9/2
bb shrugs 135x15 225x9/2
standing cable rope crunches 70x9/2
20min stepmill lss (post) level 10

done for the day. just a smidge beat up from traveling over the weekend but not to bad. well that and missing my cryo session prob didnt help any haha but deloading, actually deloading so no worries there. pretty boring stuff and not hitting the stairs on friday really didnt help but i am pretty sure since i could barely walk and stand up straight every time we stopped, i would have been way worse had i done it. what was even more shitty is the fact that the mrs and i were looking forward to hitting the hot tub at the hotel when we got there and i will be damned if it wasnt out of order. what a crock. any way getting in very easy training this week and contemplating swapping out the stairs to help recovering from the deload but idk yet.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
2 small bags rice cakes
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
2 rice krispy treats
meal 5
2 cups egg whites
200g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
200g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

today

rp only

seated leg curls 50x15 60x10 80x10 100x10
t bar rows 45x15 70x10 90x5 100x10/2
straight arm pulldowns 42.5x15 50x14/2
db hammers 25x14/3
incline db spider curls 15x14/3
freemotion y raise 20x14/3
machine crunches 50x19/4

done for the day. last session of progression on this training block and a deload next week. shoulder and neck were a little angry training today and i am pretty sure the shoulder pain is coming from my neck. literally a pain in the neck haha. elbow has been hurting off and on for some reason that i cant figure out, it just starts hurting randomly for no reason at all. i pulled cardio out today because i will be making a road trip today visit a ball game tomorrow and drive back tomorrow. so i figured i was going to get beat to shit from the drive and why make it worse by pounding out cardio on top of that. i will most likely make it up either in the pool when we get there or on sunday if i am recovered. very rarely do i skip anything ever but idk how the seating is at this stadium and i already know that the trip is going to piss off my hips,knees and lower back. so why compound that going in. all in all a pretty good session with no other bad complaints. the pump today was pretty nasty esp in the biceps and back. well shoulders lit up pretty good too.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
2 small bags rice cakes
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
2 rice krispy treats
meal 5
2 cups egg whites
200g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
200g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

rp/cardio

machine front squats x15 90x10 180x10 270x10 400x10/2
bb walking lunges x14 30x14 60x14/2
incline db press 25x15 40x10 50x5 55x14/2
def pushups x16/2
one arm tricep pressdowns 20x14/3
bb jm press 70x14/2
cable rear lats 15x14/3
cable crunches 57.5x19/4
20min stepmill lss (post) level 10

done for the day. not a bad session in today. still noting that recovery with legs is not as quick as every other muscle group. shit, even bent over back work i recover faster than leg days, it takes even longer the heavier the weights get. i am digging into breathing because i think that with the slow negative and pause in the stretch is causing me to hold my breath and not breath properly. i have to pay super close attention to see if that's where i am jacking it up. session today took much longer than i had planned but i ran into a buddy that came home and his wife had cleaned the house out with no warning and has a boyfriend. he got locked up and beat the dog shit out of the dude. so that story slowed down my tempo a bit but other than that everything went and felt pretty good. still holding strength and pumps pretty damn good and i am sure last week was a fluke.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
2 small bags rice cakes
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
2 rice krispy treats
meal 5
2 cups egg whites
200g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
200g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

rp/cardio

assist pullups 100x10 90x10 80x5 60x10/2
bent over db rows 25x15 40x10 50x14/2
machine pullovers 105x15 120x10 137.5x10/2
narrow grip ez bsr curls 25x10 45x10 65x14/3
db twist curls 20x14/3
thumbs down db lats raise 15x14/3
machine crunches 50x19/4
20min stepmill lss (post) level 10

done for the day. really smooth session in today with no significant issues to note. i got in early and tried to push the pace pretty good since the military is still on a holiday. that in turn makes the gym crowded full of a bunch of inconsiderate jack asses. so i got after it. i did make a note today that my recovery between sets has increased significantly but my steady state cardio really hasnt gotten any easier. heart rate is decreasing so the cardio is there but the sessions are still pretty rough. only thing that i dont recover from that quickly are leg movements but then again idk anyone that bounces back from heavy leg sets quick. all in all a good session in the books. i was contemplating training 4 days straight this week since my son has a game day visit with the coaches staff at the school he is trying to get into this weekend. so i have to travel on friday. i will cross that bridge when i see how i feel when i wake up. cool thing about the 4 day training week is i can shift and not mess anything up to bad. if recovered and good i can go more frequent, if not i can take the day for extra recovery.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
2 small bags rice cakes
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
2 rice krispy treats
meal 5
2 cups egg whites
200g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
200g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette