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Re: Follow Along G's Run to the NA's
today
chest/delts/tri/cardio
hand bike warmup
activation exercises 4 rounds ss
incline bb press ss ss135x10/4 185x25 205x20 225x15 245x10
pec minor dips ss x8/4ss
dips ss ss x8/4
bent over db lat swing ss 40x30/4ss
spider walks ss ss x3/4
one arm cable press downs 60x8 70x8 80x8/2
15 min step mill intervals 2-1
done for the day. silly fast pace today with some pretty high rep stuff. i was actually surprised at how heavy i was able to go with such high reps also. no shoulder or pec issues at all either. so i would say successful on that aspect. the cable press downs felt heavy as hell though and delt work was absolutely brutal. painful brutal pumps today. great day though. my sleep machine says i am averaging about 7-9 hours per day sleep per week. i am not sleeping the full time it is registering and i am using both gaba and valarine root at bed time. so i am feeling a bit groggy and tired during the day. may be another symptom to note for the need to deload and clear out
meal 1
3 whole eggs
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
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Re: Follow Along G's Run to the NA's
yesterday
back/bi
hand bike warmup
chins x15 x12 x9 x8
chest sup pro row 150x8 165x8 180x8 195x8
db pull overs 55x10/4
bb shrugs 135x10 185x10 225x8 315x8
db curls 25x10 30x10 35x10 40x10
done for the day. nothing crazy at all today. moved with a nice quick pace and pushed some blood in. nothing even remotely close to failure and no issues at all. so got in got a good pump going and got out. no issues at all today. split will be changing up this upcoming week to start pushing into the upcoming deload. oh and it was cheat meal day. hell yeah
meal 1
3 whole eggs
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
cheat meal
3 slices meat lovers pizza with pineapple
black berry cobbler and ice cream
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Re: Follow Along G's Run to the NA's
What's up brother? Been out of the loop a minute have a good reason I'm actually laying in a hospital bed waiting for my kidney nu.bers to come down so they can remove my gall blader. The last few months have been something else. Not sure what message I should be receiving. I'm just ready to get my ass back in the gym. Down 26lbs. Yeah for .uncle memory. Lol
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Re: Follow Along G's Run to the NA's
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
Pushtoday
that is the exact feeling. this one didnt go as well as the past ones did. something from that pizza bloated the absolute hell out of me and gave me some horrendous gas. normally have zero issue but man it made my guts hurt something fierce. so worth it though haha
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
thudgens96
What's up brother? Been out of the loop a minute have a good reason I'm actually laying in a hospital bed waiting for my kidney nu.bers to come down so they can remove my gall blader. The last few months have been something else. Not sure what message I should be receiving. I'm just ready to get my ass back in the gym. Down 26lbs. Yeah for .uncle memory. Lol
Sent from my SM-S975L using Tapatalk
damn man wtf? so your gal bladder is messing with your kidney numbers? that's some craziness for sure and at least you dont need a gal bladder
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Re: Follow Along G's Run to the NA's
today
arms
hand bike warmup
bb curl warmup 20x10 30x10 40x10 50x10 60x10
cable press downs ss 80x10 100x10 120x10 140x10 ss 160x10ss 180x10ss 200x10/2ss
cable curls ss ss80x10 ss90x10 ss100x10 ss110x10
overhead cable extensions ss 100x10ss 120x10ss 140x10ss 160x10ss
machine preachers ss ss50x10 ss60x10 ss70x10 ss80x10
db overhead extensions ss 25x10ss 30x10ss 35x10ss 40x10ss
db hammers ss ss25x10 ss30x10 ss35x10 ss40x10
done for the day. straight up plain super set session again this week. sugars from yesterday was in full effect with the pump today. nice nasty and extra painful for sure. least favorite day of course but still filled up nasty. got in and out in less than 45 mins today also which was a nice plus.
meal 1
3 whole eggs
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
guns01
damn man wtf? so your gal bladder is messing with your kidney numbers? that's some craziness for sure and at least you dont need a gal bladder
That's what the dr said.
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
thudgens96
That's what the dr said.
Sent from my SM-S975L using Tapatalk
that blows man. hope you have a speedy recovery for sure. no bussel sprouts are super high sulfurous foods for you after the removal. my mother in law had her's taken out and ate some of the old sprouts and had to go to the er from the pain. gas bloating were horrific and she thought she was about to die. eh who likes that stuff anyway haha?
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Re: Follow Along G's Run to the NA's
today
abs/legs
stationary bike warmup
standing cable crunch w/vac 70x10/4
glute bridge w/iso x10(10s)/4
lying leg curls 60x10 80x10 90x10 100x10 110x15/3
squats x15 135x12 185x10 225x10 275x8 315x8 405x8
leg press high and wide 270x10 360x10 450x10 540x10 630x10 720x10
hack 1.5s 50x8 100x8 150x8
done for the day. well had a great morning this am to start with. got up earlier than on time, everything ran smooth no gut issues or anything. so happy as a pig in poo to kick it off and my entire body felt great. so i should have known something was not going to go good or right. got in got warmed up moving quick. pumped the hams up and got some good high rep work on them. then bam no squat racks for 90 fucking minutes. i literally had to wait 90 minutes to squat. two power lifters in the first 2 racks that were actually doing work(so that doesnt make me angry. on the other rack though, this fat stinky nasty rude inconsiderate woman. she has no freaking clue how to train obviously and spent the majority of her time on social media. she uses a coach that i am friends with and i know their is no way he programmed what she was doing. this dumb ass did deficit deads, regular deads, back squats super setted with stiff leg deficits and then front squats super setted with regular stiff leg. i been in the world of training for a day or two and i have never seen a program like that. oh and the half ass reps added even more fuel to the fire. so to not destroy my entire leg day which was supposed to be a good heavy day and i felt great. i had to warm up in the super high tall guy rack that you have to walk the weight out 5 yards outside the catches to go to below para or even close to para. i was beyond super pissed actually not even able to put into words. so after working up to 275 walking it out i waited another 20 mins and was able to get into a normal rack and do my last two sets. both went up easy and felt super great but i was cold warm cold warm at that point and didnt want to risk getting hurt. so to call today a success would be a complete and utter bs lie. i didnt even do cardio because i can bet a year's salary that my bp being so high burned more cals than 2 hours of cardio. not to mention i had already been in there all morning wasting time. rant over. i do get to train most likely with my strongman buddy this weekend for my second leg session so maybe this can be made up a little.
meal 1
3 whole eggs
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
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Re: Follow Along G's Run to the NA's
Dear lord....sometimes you just gotta shake your head. You probably should have done cardio while you waited. Imagine the cals you would have burned, being all heated watching her "train"
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
guns01
that blows man. hope you have a speedy recovery for sure. no bussel sprouts are super high sulfurous foods for you after the removal. my mother in law had her's taken out and ate some of the old sprouts and had to go to the er from the pain. gas bloating were horrific and she thought she was about to die. eh who likes that stuff anyway haha?
Brother thank you cause I love them I probably would have ate enough to kill me for sure.
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
Pushtoday
Dear lord....sometimes you just gotta shake your head. You probably should have done cardio while you waited. Imagine the cals you would have burned, being all heated watching her "train"
i was a level 10 pissed my wife was 10 levels above that because she had a pre birthday lunch with a friend, so she was on a timeline. i hate that when i have a focus movement programmed in i cant swap it out for something else. well yesterday it wouldnt have mattered anyway because everything was taken anyway. i wish that stupid woman would go somewhere else to waste time
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Re: Follow Along G's Run to the NA's
today
chest/delt/tri/cardio
hand bike warmup
activation exercises 4 rounds ss
db press ss ss30x10 ss40x10 ss55x10 ss70x10 85x10 100x10 110x10 (hit goal smooth and easy)
incline bb press pause 155x6 185x6 205x6 225x6 255x6 275x6
dips x17 x12 x11 x9
incline db fly 25x10 35x10 45x10+10p
bb over and back press 95x8/4
reverse pec deck fly 80x25/4
ind handle cable press down 100x10 110x10 120x10 140x10
15 min step mill intervals 2-1
done for the day. much much better day in the books today. everything went fast and smooth. moved some ok weight around and got a great pump. so i can actually say no complaints at all with training today. back is a tad bit sore and tender from yesterday's debacle though and hopefully it wont impact tomorrow's session. today is the mrs bday so i got an additional small cheat in today with a small piece of bday cake.
meal 1
3 whole eggs
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
4oz sausage
4oz salsberry steak
8oz mashed potatoes
small slice of bday cake
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
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Re: Follow Along G's Run to the NA's
yesterday
back/bi/cardio
hand bike warmup
activation exercises 4 rounds ss
db rows ss ss60x10 ss80x10 ss100x10 ss120x10 140x10 150x10/3
chins 55 reps total it took me 4 sets to hit my 55
hs iso rows 90x8 135x8 180x8 225x8ds 135x8 (didnt like contraction on last set so i dropped)
one arm supp pull downs 50x10 60x10 70x10
hypers x10/3
bb curls 40x8 50x8 60x8 70x8
15 min step mill intervals 2-1
done for the day. just like i figured my back was angry as hell. i was still able to hit goal weight and reps though even though it sucked pretty bad. had another wait for a pretty good amount of time to do my chins while a moron did stupid stuff in the cage. didnt cool down though and after that point we moved pretty quickly. great session for the most part
meal 1
3 whole eggs
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
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Re: Follow Along G's Run to the NA's
today
arms/cardio
hand bike warmup
rope press down warmup ss 80x8ss 90x8ss 100x8ss 110x8ss
ez bar curls warmup ss ss40x8 ss50x8 ss60x8 ss70x8
CRAZY EIGHTS DAY. ALL MOVEMENTS DONE BACK TO BACK
rope press downs 110x8ss 120x8ss 130x8ss 140x8ss
pro db kickbacks ss ss20x8/4ss
bench dips ss ss x8/4ss
ez bar curls ss ss80x8ss ss90x8ss ss100x8ss ss110x8ss
db hammer curls ss ss30x8/4ss
rope hammer curls ss ss60x8 ss80x8 ss100x8 ss120x8
15 min step mill intervals 2-1
done for the day. nice non stop fast pace pump fest today. really nothing crazy or fancy but def drove a ton of blood in in a very short period of time. i actually moved the weight up quite a bit today on curls and such. which i normally dont do because it is more important for the stretch and contraction than amounts moved. well form was perfect and everything felt light so i kept going up haha. joints will probably pay for it tomorrow. had more bloods done today to check my creatinine levels again. been taking the kidney stuff product for a couple weeks now. anxious to see if it has any impact and i am only dropping about a 1b or 2 at most a week. so fingers crossed i am good to go at least enough to get the doc off my back for a minute haha. training with my strongman buddy who has a comp coming up next month, so it should be interesting.
meal 1
3 whole eggs
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
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Re: Follow Along G's Run to the NA's
Looks like a absolutely ridiculous session. The kind where you can’t raise your arms to get your shirt off, or wash your hair. [emoji106]
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
Pushtoday
Looks like a absolutely ridiculous session. The kind where you can’t raise your arms to get your shirt off, or wash your hair. [emoji106]
Sent from my iPhone using Tapatalk
you know it man. the only good part of post cardio is it pulls some of the blood out to allow you to drive afterwards haha
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Re: Follow Along G's Run to the NA's
yesterday
legs/cardio
prowler push 250lbs additional resistance 6 rounds 40 yards each
prowler banded drags 250lbs additional resistance 6 rounds 40 yards each
hs seated leg curl 45x12 70x12 90x12/4
squats x15 135x12 185x10 225x6 275x6 315x6 365x6(lost strongman buddy here) 405x6
leg press 490x30 690x30 780x30
done for the day. haha, had a session with my 340lb strongman buddy that is training for his arnold qual here in a few weeks. so i figured instead of letting him break me off, i would hook him up. so i reversed the order of training and it worked. i absolutely destroyed him with volume and speed. i was actually surprised at how much strength i was able to hold onto with all the volume leading up to squats. excellent session and the pump was unreal.
meal 1
3 whole eggs
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
cheat
4 slices pizza
cinnabun cinnamon rolls
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Re: Follow Along G's Run to the NA's
Brilliant! Prowlers first and second. Plus the cheat meal. [emoji1306] Win Win.
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
Pushtoday
Brilliant! Prowlers first and second. Plus the cheat meal. [emoji1306] Win Win.
Sent from my iPhone using Tapatalk
had to do something to keep from dying. that dude front squats over 600 for sets of 15 on a regular basis. so he said he needed to work on conditioned strength haha. we will see if he wants to play again next weekend
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Re: Follow Along G's Run to the NA's
today
back/cardio
hand bike warmup
activation exercises ss 4rounds ss
db rows ss60x6 ss80x6 ss100x6 ss120x6 140x12 150x12/3
chins x10/6
machine rows ng 150x8 165x8 180x8 195x8
machine pull overs 90x10 105x10 120x10 135x10
banded hypers x10/4
15 min step mill intervals 2-1
done for the day. not to happy with how hard the rows were today. they were stupid heavy for sets of 12 and damn if it didnt get me winded. going from 8 reps up by 2 per week, is a serious kick in the pants for sure. supposed to see how much strength i gained coming up next week by going back down to 8 but the gym that has db that go to 200 is closed until next year. so i am either going to have to band or figure something else out. the rest of the workout was awesome and the pump from the start was silly. also got my blood work back and it is all perfect right now. cool thing is my insulin sensitivity is through the roof. got my supps lined up pretty good to keep my health in check now i believe.
meal 1
3 whole eggs
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
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Re: Follow Along G's Run to the NA's
Blood work is good, sensitivity is stellar.
Care to share the supplement plan? If not, no worries brother.
Glad your healthy. [emoji1320]
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Re: Follow Along G's Run to the NA's
Looking good in here, guns.
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
Pushtoday
Blood work is good, sensitivity is stellar.
Care to share the supplement plan? If not, no worries brother.
Glad your healthy. [emoji1320]
Sent from my iPhone using Tapatalk
pretty simple and actually not to expensive:
fish oil, 8000 units vit d, cialis, 4g citriline malate, Morphorprime, red yeast rice 2400mg, green tea 100mg,and metformin at 500 zinc 1500mg nialor, 3 serving kidney stuff
ravenous 2-3x per day, ashwagandha 300mg and lions mane 2g
i think the biggest ones that have made the most impact are the morphoprime, nialor, fish oil and kidney stuff. the kidney stuff takes a bit to get used to and causes a bit of gas but it went away after a little less than a week
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Re: Follow Along G's Run to the NA's
yesterday
chest/delts/tri/cardio
hand bike warmup
activation exercises ss 4 rounds ss
db press ss ss35x12 ss45x12 ss55x12 ss65x12 80x12 95x12 105x12
incline bb press w/pause 155x8 185x8 205x8 225x8 245x8 275x8
banded hs press 45x8 70x8 90x8
machine fly 105x10 120x10 135x10
machine shoulder press 100x10 110x10 120x10 140x10
cable rear delt crossover 25x25/4
tate press 25x10 35x10 45x10 55x10
15 min step mill intervals 2-1
done for the day. hit goal weight and reps today so that was a plus. took a bit to get warmed up though and start sweating which was a surprise and not normal for me. no pec issues at all but my shoulders were a little angry today. so i opted to not do the over and back press and did machine press instead. so overall a pretty good session that was strong with a good pump. no real complaints other than having a hell of a bad crick in my neck for the past few days that isnt getting any better. other than that a great day in the books
meal 1
3 whole eggs
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
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Re: Follow Along G's Run to the NA's
today
legs/cardio
stationary bike warmup
rumble roller work
hs seated leg curl 25x12 50x12 75x12 100x12/3
frog squats on hack x12 50x12 100x12 150x12
sm lunges 95x8/4 (had a knee issue here when i moved up to 155)
bb stiff leg 135x8 185x8 235x8
15 min step mill intervals 2-1
done for the day. not the greatest session in the books today for sure. i did get a fantastic ham pump is the only positive thing i can think of. took forever for my knees to even feel close to being warmed up and i had zero issues with the frog squat even doing stupid slow negatives and pauses. when i got into the lunges the first set felt fine and then added another 50 on the bar rep number 4 and my knee just straight up screamed. so i went to the other to do the 4 reps there and same thing on about the fourth rep sharp stabbing pain in the knee cap. dropped the weight back down and finished up my sets. funny thing is i had no issues at all doing cardio but stepping up steps now sucks balls on my left knee. still getting a bit of sharp stabbing pain on the bottom outside of the cap. good thing i have the day off tomorrow to let that puppy rest and no legs again till saturday. i am hoping just an off day and it was a bit cold this am so may need more extensive warming up for now.
meal 1
3 whole eggs
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
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Re: Follow Along G's Run to the NA's
How’s the neck crick? That’s one of the most annoying things to deal with, doesn’t necessarily prevent you from doing stuff but your extra cautious for fear of aggravating it more. I can never seem to figure out what causes them and then they just go away, sometimes after a day, sometimes a couple day.
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
Pushtoday
How’s the neck crick? That’s one of the most annoying things to deal with, doesn’t necessarily prevent you from doing stuff but your extra cautious for fear of aggravating it more. I can never seem to figure out what causes them and then they just go away, sometimes after a day, sometimes a couple day.
Sent from my iPhone using Tapatalk
still jacked up and super uncomfortable. hurts when i am all warmed up but nowhere near as bad as it does after i have been sitting around for a while and first thing in the am. mine is from sleeping funky this time and over night it just get worse until i am up moving around. it is probably one of the worse things on the planet haha especially when it runs all the way up the back of your head. i did up my valarine root ice it in the am and use salon paas cream to try to speed up the fixing process. still stuck with it though
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Re: Follow Along G's Run to the NA's
yesterday
arms/cardio
handbike warmup
db curl warmup w/gripforce 10x10 15x10 20x10 25x10
cable press downs ss 80x10 90x10 100x10 ss 120x20ss 140x20ss 160x20ss 180x20ss
db curls w/gripforce and 3sec neg ss25x6 ss30x6 ss35x6 ss40x6
bench dips 3sec neg ss x15/4ss
bb curls 3sec neg ss ss60x8 ss70x8 ss80x8/2
db skullies ss 25x12ss 30x12ss 35x12ss 40x12ss
db hammers w/gripforce ss ss25x12 ss30x12 ss35x12 ss40x12
done for the day. obviously it was a super set fiesta day today on my least favorite training day. again it took me a bit to get warm and a good sweat going but i had no pain it just took a bit longer before i started to push a bit. fantastic painful pump as always with straight arm training so the goal was reached. i was actually pretty surprised at how light and easy everything felt today even with the grip force grips. all in all a good session. knees are feeling a little bit better but the neck is still jacked up.
meal 1
3 whole eggs
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
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Re: Follow Along G's Run to the NA's
yesterday
legs
stationary bike warmup
rumble roller work
seated leg curls w/band 25x8 45x8b 70x8 70x8b 90x8 ds90x6b/ds 70x8b/ds 45x10b
leg press 200x15 300x15 400x15 500x15 600x15 700x15 800x15/4
leg extensions 60x10 70x10 80x10 90x10 100x10 120x10 130x10 ds140x10ds 120x10ds 100x10+15p
done for the day. pretty basic session that was semi heavy with a pump focus. knees were still a little iffy, so i went cautious on this one. i did have to swap out the presses and extensions in the order of movements because of some inconsiderate dick head running his mouth while i waited. no way i was going to cool all the way down and jack something else up while someone was bsing with a buddy. still a pretty good session though.
meal 1
3 whole eggs
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
cheat
jalpeno crunch burger
triple steak burger
oreos with a little milk
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Re: Follow Along G's Run to the NA's
Oh yum on that steak burger! Sunday is bacon day! Woof!
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Re: Follow Along G's Run to the NA's
today
back/cardio
handbike warmup
activation exercises ss 4 rounds ss
db rows ss ss60x8 ss80x8 ss100x8 ss120x8 140x8b 150x8/3
chins x70 (took about 5 sets to get them all)
db pull overs 55x10 60x10/3
deads 135x3 185x3 225x3 275x3 315x3 405x3 (to much for my neck and had to pull the plug)
18 min step mill intervals 2-1
done for the day. well started the day off with the neck feeling ok and not to bad at all. got in got warmed up nicely and going great. so i get the wild hair that since i dont have access to db over 150 because that gym is closed i would band them instead. not a good idea, because on my very first set with the band i reaggervated my neck crick again. so that also impacted my pulls. i was able to get up to 405 but i knew it was just making it worse so i shut it down before i messed something up bad. i did try everything i could think of to stop it from pulling. neutral head head up head down and nothing still pulled on the neck and trap. still got a pretty good session in though and a really good pump. so i guess it was still successful. now i am icing, fascia blasting and using pain cream to get this thing 100% again
meal 1
3 whole eggs
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
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Re: Follow Along G's Run to the NA's
That f$cking neck crick is still acting up...I feel for ya brother.
I was reading the leg day and thought “cool only three movements, I wonder why he did them in that order, maybe I should try that” then I read why you did them in that order. [emoji2957] I still might try it....
Sent from my iPhone using Tapatalk
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Re: Follow Along G's Run to the NA's
yesterday
chest/delts/cardio
hand bike warmup
activation exercises 4 rounds ss
db press ss 30x10ss 40x10ss ss55x8 ss70x8 85x8 100x8 115x8 (good increase here)
rb incline bb press 135x6 185x6 225x6 275x6
cable cross 3 sets of 10 triple drop set on set 4 (no clue on weight)
flat db fly 25x10 30x10 35x10
sup leaning db lats 25x12/4
spider crawl x3/4
18 min step mill intervals 2-1
done for the day. great session in the books today. was able to increase my 8 rep on the db press pretty easily. i did lose some on my incline press but i did extended pause sets in the stretch position. all in all a pretty good session with no issues at all. well other than the neck still. it is loosened up a little but is still pretty jacked up.
meal 1
3 whole eggs
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
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Re: Follow Along G's Run to the NA's
yesterday
abs/legs/cardio
stationary bike warmup
standing cable crunch w/vac 70x10/4
rumble roller work
prowler push 230lbs additional resistance 5 rounds 40 yards each
banded prowler drag 230lbs additional resistance 4 rounds 40 yards each
lying leg curls 60x15 70x15 80x15 80x10+10p(10s iso)/3
leg press 200x30 300x30 400x30 500x30 600x20 600x (1min straight) i hit over 50 reps
banded stiff leg 135x8/4
10 min step mill intervals 2-1
done for the day. had a couple of my marine buddies that are one the swat team join me for legs today haha. big boys that are more functional strong than lifting strong, so of course i had to give them a challenge. funny i made one quit and literally get in his tuck and go home after the 4th round of prowler pushes. not a bad session at all today though. got a fantastic pump and really didnt beat anything up to bad at all. i stupidly added in the intervals to try to drive more blood in to my quads. no gas in the tank for that and felt like i was about to die, so i shut it down at 10mins. i finished up my blast yesterday with tren a at the end. i will be going into a cruise now for about 4-5 weeks after bloods again.
meal 1
3 whole eggs
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
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Re: Follow Along G's Run to the NA's
today
arms/cardio
handbike warmup
TRI SETS
cable press downs ts 80x10ts 100x10ts 120x10ts 140x10ts 160x10ts 180x10ts 200x10/2ts
db curls w/gripforce ts ts15x5ts 20x6ts 25x6ts 30x6/4ts
bench dips ts ts x10/3 x41 x37 x29 x26 x21
TRI SETS
ez bar curl w/grip force ts 60x8ts 70x8ts 80x8/3ts
reverse cable press downs ts 80x15ts 90x15ts 100x15ts 120x15/2ts
reverse bb curls ts ts40x15 ts50x15/4
18 min step mill intervals 2-1
done for the day. as always least favorite day of the week. nasty painful pumps as always, damn near skin splitting today. super fast paced as well so it went pretty good. no crazy issues at all, other than neck still a bit jacked up and shoulders are a little tender. probably going to deload this upcoming week or so. make that call on how long as i go along.
meal 1
3 whole eggs
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
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Re: Follow Along G's Run to the NA's
Arm day is a love/hate relationship.
Love to have HUGE swollen arms.
Hate the pain that comes with training em. [emoji123][emoji2532][emoji123][emoji2532][emoji123][emoji2532][emoji123][emoji2532]
Sent from my iPhone using Tapatalk
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
Pushtoday
Arm day is a love/hate relationship.
Love to have HUGE swollen arms.
Hate the pain that comes with training em. [emoji123][emoji2532][emoji123][emoji2532][emoji123][emoji2532][emoji123][emoji2532]
Sent from my iPhone using Tapatalk
you know those super sets tri sets and giant sets make it oh so much more fun haha
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Re: Follow Along G's Run to the NA's
yesterday
legs(semi deload)
stationary bike warmup
rumble roller
lying leg curls 50x20 60x20 70x20 80x20 (back to back)
abductors 80x20 90x20 100x20 110x20 120x20
adductors 100x20 120x20 140x20 160x20
leg press 200x20 300x20 400x20 500x20 600x20 700x20 800x20
bb stiff leg 95x8 145x8 195x8 245x8 add band 245x10
frog squat on hack x20 50x20 90x20
done for the day. supposed to start my deload today but strong man buddy showed up. so i decided instead of bringing the intensity completely down, that i would just ramp up the reps and cut rest down between sets. so we literally just went back to back and kept adding weight until we couldnt get 20 anymore. didnt do that on the stiff leg though. on those we were just trying to stretch the hams and low back out. fantastic pump and no issues going out yesterday. also get to add a little more food back in today.
meal 1
3 whole eggs
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
cheat
Philly whooper
2 regular whoopers
fries
some milk duds