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Re: Follow Along G's Run to the NA's
yesterday
calves/chest/delts/abs/cardio
machine toe press as 110x10 130x10as 150x10as 170x10as 190x10as 210x10as 230x10 ds 230x10ds 210x10ds 190x10ds 170x10ds 150x10ds 130x10ds 110x10
incline db press 25x10 30x10 35x10 40x10 45x10 50x10 55x10 60x10 65x10 70x10 75x10 80x10
ng machine press 80x10 90x10 100x10 110x10 120x10 90x15
cable cross high low 7sets 10 reps
db lats 10x10 15x10 20x10 30x10 25x10/2
bent over cable rear lats 6 sets 10
machine crunches 50x15/4
30 min stepmill lss level 8
done for the day. numbers arent earth shattering but this is the first time since i jacked up my neck which turned into a shoulder issue that i have been able to press anything about 50-55 without real pain. i had one machine and cross overs that werent to bad but everything else was brutal painful. i was super stoked to finally start climbing up in numbers and not being crippled with pain. i cant say i wasnt getting by with what i had been doing but it was more maintaining a little of what i have and pumping the area with blood. nothing like failing with a weight from the weight and not the reps. great day in the books and super happy. now we just have to keep it rolling.
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 bison
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
guns01
yesterday
calves/chest/delts/abs/cardio
machine toe press as 110x10 130x10as 150x10as 170x10as 190x10as 210x10as 230x10 ds 230x10ds 210x10ds 190x10ds 170x10ds 150x10ds 130x10ds 110x10
incline db press 25x10 30x10 35x10 40x10 45x10 50x10 55x10 60x10 65x10 70x10 75x10 80x10
ng machine press 80x10 90x10 100x10 110x10 120x10 90x15
cable cross high low 7sets 10 reps
db lats 10x10 15x10 20x10 30x10 25x10/2
bent over cable rear lats 6 sets 10
machine crunches 50x15/4
30 min stepmill lss level 8
done for the day. numbers arent earth shattering but this is the first time since i jacked up my neck which turned into a shoulder issue that i have been able to press anything about 50-55 without real pain. i had one machine and cross overs that werent to bad but everything else was brutal painful. i was super stoked to finally start climbing up in numbers and not being crippled with pain. i cant say i wasnt getting by with what i had been doing but it was more maintaining a little of what i have and pumping the area with blood. nothing like failing with a weight from the weight and not the reps. great day in the books and super happy. now we just have to keep it rolling.
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 bison
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette
I just switched from Jasmine rice to basmati rice , not sure what I was thinking I'm a jasmine rice person.
Hope your doing well big dog
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
jolter604
I just switched from Jasmine rice to basmati rice , not sure what I was thinking I'm a jasmine rice person.
Hope your doing well big dog
i have had to do it in the past because sams and costco were out and i kick myself every time it happens for not stocking up. not much difference in the two other than taste and i think jasmine taste wise blows them all away. toss some splenda and cinnamon in there and call it a day
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Re: Follow Along G's Run to the NA's
yesterday
legs/cardio
lying leg curls 60x20 70x20 80x20 90x15 100x15 110x10 120x10 (dont like these from low back standpoint at this particular gym)
adductors 100x20 120x20 140x20 160x15 180x15 190x10 215x10 235x10
stand abductors 50x10 75x10 100x10 125x10/2 75x10
leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10 720x10 810x10
v squat face fwd 90x10 180x10 270x10 360x10 450x10 540x10
30 min stepmill lss level 8.
done for the day. slowly working my weights back up and not wrecking my knees doing so. so the way i have been laying it out is increasing by a plate or two every week but leaving some in the tank. so i know i can do more but i am still building my knee strength back up without killing them at the same time. pumps are great strength is holding great with the addition of steady state. so i am pretty happy. low back is also holding up but i was kind of iffy with the lying leg curls at this gym because for some reason they put a ton of stress on low back and their seated ham curl is out of order. so working with what i got. all in all a damn good session that i am happy with and the week is running very well so far.
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 bison
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
guns01
i have had to do it in the past because sams and costco were out and i kick myself every time it happens for not stocking up. not much difference in the two other than taste and i think jasmine taste wise blows them all away. toss some splenda and cinnamon in there and call it a day
After I had jasmine rice I never liked any other rice unless it was seasoned good.
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
jolter604
After I had jasmine rice I never liked any other rice unless it was seasoned good.
i dont season any of my rice man. i usually either mix my protein in or put cinnamon and splenda in it haha
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
guns01
i dont season any of my rice man. i usually either mix my protein in or put cinnamon and splenda in it haha
Same here just light mct oil and light salt.
The stuff I get seasoned is always some Greek or Spanish rice style. There are so many fusion food places now it's all hybrid mixed food [emoji23]
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
jolter604
Same here just light mct oil and light salt.
The stuff I get seasoned is always some Greek or Spanish rice style. There are so many fusion food places now it's all hybrid mixed food [emoji23]
those places are the ass holes in my city that buy it all up from sams even though they get a lot of their stuff from direct food supply places. it irritates the piss out of me when i need it and they are out esp when i see one of them rolling out with a cart full of 25 and 50lb bags. that's how i normally get it since i eat it daily haha. they have screwed me over so bad in the past that i had to order it online. which of course cost me way more. costco and sams normally save me a boat load of money
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Re: Follow Along G's Run to the NA's
monday
back/abs/cardio
wide grip pull downs 85x15 100x15 120x10 140x10 160x10
chins x9 x8 x8 x7
meadows rows 25x15 50x15 75x8 100x8/3
oa supp pull downs 42.5x8 50x8 60x8/3
cable pullovers 50x10/4
def sm bent rows 95x10 115x10 135x10/2
machine crunches 50x15 50x15 abs locked up bad so had to shut it down
30 min stepmill lss level 8
done for the day. fired up the min of 10k steps per day this week to increase neat and get fat loss moving a little bit faster. also added in super berberrine as well. its dehydro berberine or something like that. supposed to be more effective at lower dosing. no issues at all today and everything actually felt pretty damn good. actually back that up, i pretty much felt like i was going to puke the whole workout but the training went well. great pump and pretty damn strong. still tinkering around with the new movements and some loaded stretching and it seems to be working pretty good so fat. all in all a good session in today. did get some nasty cramping in the abs which locked down pretty bad going into my 3d set and i had to shut that one down. need to look at my sodium intake i believe since it tends to run a tad bit low.
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 bison
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette
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Re: Follow Along G's Run to the NA's
yesterday
cardio/back/abs
30min stepmill fasted lss level 8
chins x10/2 x8/2
meadows rows 25x15 50x15 75x8 100x8/3
cable pullovers 50x10/4
pull downs ds 140x10 ds160x10 140x8 120x8 100x10
machine rows pg 135x10/4
def bent rows 95x10 105x10 115x10 135x10
hypers x15/4
machine crunches 50x15/4
done for the day. i am trying out this stupid waist taper thing that a top tier buddy of mine suggested. it is a pain the ass to wear and makes it hard as hell to breath while wearing it. i know i know you cant shrink your waist with these stupid things but it is supposed to help with back pain and posture which is my main goal. it is also supposed to help you train yourself to keep your abs pulled in. so we shall see but it does suck to wear for now. no clue how women wear these stupid things 24/7.
pretty good session in today. i did swap up and go to fasted cardio to get the weight trending down a tad bit faster without having to pull cals down and for a little water control. i am holding a little bit more water than usual for some reason that i need to get ironed out. other than that only a little bit beat up right now. my good knee is pretty angry at me from the addition of about 2-4k extra steps a day and that's about all i have going on right now. the pumps are holding up really good and i am digging these loaded stretches more than i have in the past. it seems to be helping joints feel a little better and giving me a little better range of motion.
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 bison
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
jolter604
I just switched from Jasmine rice to basmati rice , not sure what I was thinking I'm a jasmine rice person.
Hope your doing well big dog
I like the taste and texture of jasmine as well. Best rice IMO.
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
gusto77
I'm not a doctor but I got to think this man had to have some underlying condition or other factors that caused this. I think its a little extreme to say this type of training causes this due to one case. I find it hard to believe that the level and duration of training this man did was the sole cause of this condition. Me and guns were done within minutes and I find it hard to believe there was enough waste or broken down muscle tissue to cause damage to the kidneys as long as we were adequately hydrated.
You make a valid point.
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Re: Follow Along G's Run to the NA's
yesterday
cardio/ rp training
30 mins stepmill lss level 10
belt squat 90x15 180x12 270x5 275x12/2
glute focused waling lunges bw x12/2
stand 2 arm db rows 25x15 40x12 55x4 55x17/3
chest supp pg rows 150x12/2
rope twist curls 20x19/4
machine chest press 100x15 120x12 140x12/2
bar press downs 50x15 57.5x21/2
machine crunches 50x16/4
done for the day. ok so trying out some crazy new shit with the rp app. i broke it down with back and chest focus and let it auto program everything in. really weird split and setup from what i am used to but we shall see. i will give it a training block and see how it goes. if it is good i will stick with it if not i will use it and program it to my own needs. it is kind of cool that it regulates and makes adjustments based on your feedback and performance.
sitting pretty good right now prep wise. dropping 2-3lbs per week and not completely ran down and beat into the ground just yet. that's where i hope the app will kick in and help out a little bit. no really bad issues going on right now and hanging in there pretty damn good. not getting up at 4 yet for fasted cardio but doing it in the am and then training a little later in the day. that's another adjustment i am making to help with fatigue a little more. sleeping pretty good right now as well. i did add in semiglutide yesterday to test it out. i dont need help with dropping weight but i am using it to keep my insulin resistance at bay while i increase gh and hopefully get some appetite suppression which should also help me sleep as i get deeper in prep. i am only doing 50mcg daily atm so it is a micro mini dose.
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 bison
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette
current setup
900 test c
325 tren a
600 primo
25mcg t3
50mcg semi
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Re: Follow Along G's Run to the NA's
Tues
cardio/rp training
30min stepmill lss level 10
bb flexion rows x15 95x12 115x4 115x16/3
ng bb curl 45x16/4
cable curl 35x16/3
db lat raise 20x13/3
ssb good mornings 65x15 85x10 115x13
incline situps 5x15/3 bw x15
done for the day. the cardio of course is always brutal and my legs are wrecked for an hour or two afterwards. this is completely normal and i am not at the point where my calves hurt so bad i have to wear sleeves just yet. so i am not destroyed in that aspect just yet. the training listed above on paper doesnt look to rough but in practice it is pretty brutal. at the end of the sessions i am wrecked. idk if it is because i am in a def and doing cardio or if the training is that challenging. time will tell as the blocks progress but i feel pretty good right now atm. so all in all holding up pretty well so far and getting after it hard. great pump and no complaints today at all.
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 bison
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette
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Re: Follow Along G's Run to the NA's
yesterday
cardio/rp training
30min stepmill lss level 10
belt squats 90x15 180x10 270x5 280x12/2
walking lunges glute focused bw x13/2
2 arm stand db rows 25x15 40x12 50x4 55x18/2 55x15
chest supp row pg 135x10 160x12/2
cable rope twist curls 20x20/4
ng machine press 100x15 120x10 140x12/2
cable tri pressdowns 57.5x22
machine crunches 50x17/4
done for the day. cardio was a smidge easier today but still as always sucked ass. legs, calves and feet are holding up pretty well right now and i am damn happy about that one. when my calves and feet get wrecked i am freaking miserable and the cryo only lasts for 2-3 days for that purpose. another nut crushing training session with progressions and i actually hit them all. great pump and strength seems to be holding up pretty damn good. all in all pretty happy with how everything is running and feeling right now. lower back was a little tender but not horrible by any means. i am hitting the roller and pso rite every day to keep everything loose. good day in the books
meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g 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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette
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Re: Follow Along G's Run to the NA's
yesterday
cardio/rp training
30min stepmill lss level 10 (fasted)
bb flexion rows x15 95x15 115x17/3
bb curls narrow grip 45x17/4
cable curl normal grip 35x17/3
db lat raise 10x15 15x12 20x14/3
ssb good mornings x15 85x12 115x14
incline situps 10x15/4
done for the day. again cardio not so bad to start off the day and legs are good. training is brutal. when i look at it i am like that isnt shit and then when i do it i am thinking what the fuck, this is stupid. it literally feels like a heavy leg or back day every single session. crazy thing is the weights arent stupid heavy and the joint stress and stuff are not bad at all. but it is a huge kick in the nuts. the pumps are insanely painful to top it all off. so the session and day were on point. tomorrow is an off day with a light cardio session and then finishing with 10k steps total for the day. i do have liver scan and some labs to check my liver health and diabetes screening setup as well. so that's the plan for tomorrow.
meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g 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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette
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Re: Follow Along G's Run to the NA's
yesterday
cardio/rp training
30min stepmill lss level 10
belt squats 90x15 180x10 270x5 285x12/2
bw walking lunges x14/2
2 db bent rows 25x15 40x10 50x5 55x19/2 55x16
pg chest supp rows 150x5 165x12/2
cable rope twist curls 20x21/4
ng machine press 100x15 120x10 145x12/2
cable pressdowns 57.5x23/2
machine crunches 50x18/4
done for the day. cardio was a little bit easier today and in the back of my mind i am going to have to up the level to keep getting what i need. which i dread like the plague because it beats the evermore piss out of my legs and calves. average heart rate is staying in the lower 140s so i am starting to adapt. training went pretty good today and i was actually able to move a little faster than when i started this programming. the bent over stuff still crushes my sole with the high reps and pauses, so i am adapting pretty well to that as well. still sleeping pretty damn good or good for me and dropping weight perfectly on sched. so no really bad complaints at all. knee did get a little irritated yesterday but not really bad. all in all good strength and pump so i would say a great day in the books. i am thinking to it is going to be a compressed week this week. i am going to have to go 3 days back to back to back because i have a therapy appt on thurs and a va appt on friday. i will be destroyed by the weekend most likely
meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g 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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette
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Re: Follow Along G's Run to the NA's
yesterday
cardio/rp programing
30min stepmill lss level 11
bb flexion rows x15 85x10 115x18/3
bb curls narrow grip 45x18/4
cable curls stand grip 35x18/3
db lat raise 10x15 15x12 20x15/3
ssb good mornings x15 85x12 115x15
incline sit ups 15x15/4
done for the day. got a wild dumb ass hair and bumped cardio up one level. i was thinking meh i will push it as long as i can handle and then run the time out at level 10. well i couldnt be a puss so i went ahead and gutted out the full time at level 11. i was actually surprised that i hung in there and made it the full time. then to top it off i wasnt to bad beat up after. so i will keep it there for now as long as i can hold up. training went good and didnt feel to bad. the bb flexion rows make breathing a kick in the nuts so i put a little more focus on controlling it to keep my wind a little better. got through them and then huffed and puffed the rest of the session haha. i thought damn i made it through those smoother than last time only to get smacked in the face for the rest of the session. everything pumped up quick and i am still hitting the progressions that are laid out. so all in all a good day in the books. pushing training up a day tomorrow and brain storming how to finish up the week with the therapy and doc appts on thurs and friday. toying with the idea of training 4 days straight and being crippled all weekend. either that are pushing friday's session to saturday. cross that bridge when i get there.
meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g 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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette
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Re: Follow Along G's Run to the NA's
yesterday
cardio/rp programming
30min stepmill lss level 11 (fasted of course)
db bulgarian split squats x15 25x15 40x12 55x15/2
hacks x10 90x15 180x10 270x5 285x12/2
seated cable rows 100x15 120x10 150x12/2
cable pullovers 50x13/2
db press 25x15 40x8 55x15/2
db curls 20x15/3
db skull crushers 20x18 20x15
done for the day. still keeping cardio up high and i shouldve noted that i have been doing it fasted for a couple weeks now. so that's in there. supposed to be the day off today but having to train because of appt as already noted. i was thinking going in that i was going to be wrecked but surprisingly it went pretty damn well. well i had to wait on some dumb ass cow rolling around on the floor acting like she was working hard when she was playing. sad fact is that even though these sessions are crippling i did 2 full movements when she only did one set in about 20mins. that's how pathetic she was. so i should also point out these weights are much lower than what i normally would do but the focus on this type of training is a super slow negative with a big pause in the stretch position. so the emphasis is on the loaded stretch and negs. it blows your muscle up fast as shit and hurts something brutal. i would say it is online with doing drop sets on every single movement and every day when you finish you feel like you just did heavy back or legs. so it is a whole other level of brutal. great pump and hit all the progressions so i would say a good day in the books.
meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g 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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette
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Re: Follow Along G's Run to the NA's
yesterday
cardio/rp programming
30min stepmill lss level 11 (fasted)
sm bent rows x15 95x15 145x10 160x12/2
db shrugs 50x15 60x12 70x13/2
db hammer curls 20x15/3
bb curls normal grip 50x15/3
machine reverse flys 80x12/3
glute/ham hypers x13
rope crunches 50x18/4
done for the day. cardio a touch easier and slightly beat up but good and not crippled. so that was a plus. training 4 days in a row was pretty rough to say the least. i tried to get in as much as possible between cardio and training but it was still a grind. top that off with having a therapy session before today's session which def isnt optimal at all but i got it done. no real complaints about the session and actually got a really good pump going. she wrecked my calves and lats so those pretty much hurt the entire time. so that was kind of distracting. pretty sure everything is lined up for proper training split for next week. i do have to pull freaking labs for the va so my injection sched will be off unfortunately with my test. i will keep everything else as is. am hitting cryotherapy post va appt on friday for additional recovery. so hopefully by monday i will be ready to tear it up. all in all a good day and a great week. still dropping about 2-3lbs per week so no need for adjustments at this time other than the small increase in cardio level.
meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g 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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette
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Re: Follow Along G's Run to the NA's
yesterday
cardio/rp programming
30min stepmill lss level 11 (fasted)
belt squats 90x15 180x10 270x5 290x12/2
bw walking lunges x15/2
bent over 2arm db rows 25x15 40x10 55x5 55x20/2 55x17
chest sup row pg 150x10 170x12/2
cable rope twist curls 20x22/4
machine chest press ng 100x15 120x10 140x5 150x12/2
cable tricep pressdowns 57.5x24/2
machine crunch 50x19/4
done for the day. cardio not so bad breathing wise but crushes the calves and legs. not over hammering just yet but i can def tell my wind is getting much better if not daily but weekly. so i am pretty happy about that. the only downside to that adaptation is that i burn way less cals the easier it gets. got a pretty good training session in and really didnt feel to bad at all. everything moved good and the pump was excellent. joints are holding solid atm and i am happy about that as well. not going to say everything is clicking but it isnt off the rails right now. i did have to pull test out from thursday last week and i am trying like hell to drive it down to low or mid normal for labs with the va. that way the doc doesnt bust my chops. so everything else is in there but the test is out till the end of this week. fingers crossed on this one for sure. all in all a good session in the books.
meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g 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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette
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Re: Follow Along G's Run to the NA's
yesterday
cardio/rp programming
30min stepmill lss level 11(fasted)
bb flexion rows x15 95x10 115x19/3
narrow grip bb curls 35x19/4
cable curl normal grip 35x19/3
db lats 10x15 15x10 20x15/3
ssb good mornings x15 85x10 115x16
incline situps 25x15/4
done for the day. a little rough this am on the cardio but breathing is still good. prob wouldnt have been so bad if my sched hadnt been off from some errands i had to do beforehand. monkey wrenches and getting off my timelines messes with me bad. i note the breathing on the cardio but on those bent rows it is still brutally nasty on me. i recover faster than the past few weeks but it is still a serious kick in the nuts doing high rep work bent over. low back is a little tender but holding up really well, strength and pumps are on point. progressing along as it is written so i am quite happy with the progress so far. i have tomorrow off except cardio and hitting my steps and since i am going for a school visit for my kid this weekend, i am doing my cryo and recovery work on my off day on weds. so it should be interesting to see how that helps or hurts the rest of the weeks training. not going to see shit for recovery this weekend because sleep will be off and i will be in a vehicle for hours on end. hopefully i can knock the stiffness off before the start of next week. all in all a good day in the books.
meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g 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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette
-
Re: Follow Along G's Run to the NA's
yesterday
cardio/rp programming
30min stepmill lss level 11 (fasted)
bulgarian split squats x15 25x15 40x10 55x5 55x16/2
hacks x10 90x15 180x10 270x4 290x12/2
low cable row ng 100x10 120x5 140x5 150x12/2
cable pullovers 50x14/2
db chest press 25x15 40x10 50x16/2
db curls 20x16/3
db skullies 20x19 20x16
done for the day. so kicked the damn day off with labs which consisted of 14 vials of blood. no clue what in the hell the doc pulled but damn if it wasnt a shit load. got through the cardio pretty good but felt like dog shit for the remainder of the day. training session wasnt to bad but def felt weak and was dragging. still got a pretty good pump and got all the work in. did tweak my hip a tad bit at some point, that i dont know where but it didnt hinder training. it creeped up on me later on in the day. got to talking to a friend of mine and told him about my draw and he was like holy shit that's a ton and no wonder you were dragging ass. so i figured that one out. all in all a successful day but a struggle. hit all the numbers and progressions so i am happy with that one.
meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g 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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette
-
Re: Follow Along G's Run to the NA's
yesterday
cardio/rp programming(semi-deload)
30min stepmill lss (fasted) level 11
belt squats 90x15 180x15 230x15/2
bw walking lunges x12/2
2 arm bent over db rows 25x15 40x12 50x12/2
chest sup machine row pg 135x10 150x12/2
cable rope twist curls 20x15/2
machine chest press 100x15 120x10 135x12/2
cable tricep press downs (ezbar) 50x15/2
machine crunches 50x15/4
done for the day. cardio conditioning has improved even more this week which sucks ass because i am burning fewer cals. i really dont want to bump up the speed anymore because that will destroy my feet and calves. going to have to brain storm this one a bit. i am still dropping weight right now so it hasnt adapted there yet but i am sure it will soon. maybe longer or tossing in clen here in the future. this week is a programmed deload week but tech i cant pull back for a full week. so i am going off of the weight and set parameters but keeping the reps at a higher level. still a pretty good session and great pump for sure just not as wasted post workout. so i am getting a little break but not enough to stop the process i hope. this week is going to be another kick in the nuts 4 days back to back week since i have another freaking appt on friday and then another one on monday. so monday's session is going to be another kick in the nuts. not looking forward to that one at all. good day in the books
meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g 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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette
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Re: Follow Along G's Run to the NA's
I remember the old tri cep press at the YMCA use to get my tri ceps the biggest. But they got rid of it like 20 years ago . And I still miss it.
I just read your meals for the day and realize I have only eaten two meals and it's almost bed time. I am missing two meals or I will be a meal short at bed time.
I am inspired to get some steaks now [emoji123][emoji123][emoji123][emoji123][emoji123]
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
jolter604
I remember the old tri cep press at the YMCA use to get my tri ceps the biggest. But they got rid of it like 20 years ago . And I still miss it.
I just read your meals for the day and realize I have only eaten two meals and it's almost bed time. I am missing two meals or I will be a meal short at bed time.
I am inspired to get some steaks now [emoji123][emoji123][emoji123][emoji123][emoji123]
the eating is pretty much second nature to me since i pretty much eat the exact same things year round. timing since i am retired isnt a big issue except during prep and i try to keep the same bed time and wake times. the one thing i will do in the off season when carbs trend higher is add in rice cakes rice krispy bars and maybe some dave's killer bread to plus up my numbers. right now i may switch out a rice meal for ez bread. my go to is a fish sandwich atm. i am really liking that one for now or an egg white sandwich. it's the little things haha
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Re: Follow Along G's Run to the NA's
yesterday
cardio/rp programming (semi-deload)
30min stepmill lss (fasted) level 11
bb flexion rows x15 95x12 105x12/2
narrow grip bb curls 40x15/2
cable curls normal grip 15x15/2
db lat raise 10x15 17.5x12/2
ssb good mornings x15 85x12 105x12
incline situps x15/4
done for the day. cardio yep sucks nope heart rate not quite as high still. i am hoping that as fatigue develops during the week that maybe it will go up, that's my wishful thinking so i dont need adjustments. also need to note that the semi deload means that i am hitting the written volume but adjusting the reps up a little bit. so say it calls for 6 for the deload session i am hitting 12. really dont know how big of an effect that will have on recovery but cant completely go into deload in prep. still getting some good pumps going and not banging up joints and stuff this week or feeling crazy fatigued. so maybe it is helping recover and not slowing fat loss. all in all a pretty good session with no really bad complaints so far.
meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g 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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette
-
Re: Follow Along G's Run to the NA's
yesterday
cardio/rp programming(semi-deload)
30min stepmill lss (fasted) level 11
bulgarian split squats x15 25x15 40x12/2
hacks x10 90x15 180x10 230x12/2
ng low cable rows 70x15 100x12/2
cable pullovers 35x12/2
db bench press 25x15 40x12/2
db hammers 10x15/1
db skullies 10x15/2
done for the day. cardio wasnt to awful bad today but still sucked ass. run down a little bit but got everything knocked out. legs were smoked pretty good knees are achy and just all around rough. pump still held up nicely for a deload and no joint issues from being hurt or anything like that. just a lot of fatigue starting to build up. that's what i am thinking and i am almost 100% sure that the knees and hips are off because i havent been doing my psoas release ed like i usually do since it hadnt been bothering me. so f me for not being on top of prehab on an area that isnt an issue until it is an issue. still not to bad and happy with the progress so far. so i am not complaining at all and rolling with it. one more training day and then 3 semi off days. still have cardio and stuff to do but no weights at all.
meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g 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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette
-
Re: Follow Along G's Run to the NA's
Thursday
cardio/rp programming (semi-deload)
30min stepmill lss (fasted) level 11
sm bent rows x15 95x15 105x12/2
db shrugs 40x15 50x12/2
db hammers 12.5x15/2
bb curls norm grip 40x15/2
reverse peck deck fly 45x12/3
glute ham hypers x12
incline situps x15/2
machine crunches 40x15/2
done for the day. 4 days all in a row. not as bad as last time and was feeling it pretty bad on weds but today was a boat load better. not quite as ran down and beat up. no clue where that came from cause last time i had to do it by thursday i was done sir done. no real complaints finishing up this block or semi-deload. going to hit the cryo tank friday and try to recover as much as possible over the weekend. only things i have to do is hit my 10k steps per day and relax as much as possible. monday is going to be a push because i have another out of town appt so i will have to get up ass crack early to get cardio in, eat and haul ass to make it on time then come back eat again hydrate and get into the gym. not going to be a good start of the week for sure. all in all a good week and a pretty nasty training block.
meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g 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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette
-
Re: Follow Along G's Run to the NA's
yesterday
cardio/rp programming
30min stepmill lss level 11 (fasted)
bb walking lunges glute focus x15 40x12 70x12/2
rogers squat 90x15 180x10 270x10/2
ssb good mornings x15 115x10 135x10
def pushups x15/2
incline db press 25x15 40x10 50x12/2
db skullies 20x15/2
bb bent over shrugs x15 135x12/3
machine crunches 50x15/4
done for the day. wild crazy morning with an appt out of town but still hit all my time lines. still going with the same cardio theme, breathing is better every session for the most part but it still sucks ass. going from cardio to driving an hour each way i figured would beat the piss out of my lower body and back. i was correct, it was shitty to say the least but the pain doc did a treatment called battlefield accupuncture on me while i was there. soon as the first needle went in the low back pain from driving went away. now i wear these needles in my ears for 3-5 days and i got my alpha stim machine ordered. so all set on that front.
training wasnt to bad this is the find the weight for the block week, so not crazy but hitting or should i say guessing what 3reps in the tank weights are. got a pretty good pump going and even though the trip beat me up a little bit not to bad of a session.
meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g 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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette
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Re: Follow Along G's Run to the NA's
yesterday
cardio/rp programming
30min stepmill lss level 11 (fasted) did level 12 for about 2 and a half mins to finish up
hs iso pulldowns 45x15 70x12 90x12/2
2 arm db row to hips 25x15 40x10 50x10 60x10/2
hs iso low rows 45x15 70x10 90x10/2
db spider curls 15x15/3
incline db lats 10x15 15x10/3
hs machine crunch 10x15/4
done for the day. cardio wasnt to shabby today again and i did push it up to level 12 for a couple of mins just to test the waters out. not wrecked but starting to get a smidge beat up. trained at a different facility today for the different hammer machines that are in the programming. never a crowd in there when i train so that's always a plus. got a pretty good pump and pace going so again cardio has gotten a shit load better. if i am not mistaken it has took about 1 and a half to 2 wks for the tren to clear out and breathing to improve. that hammer crunch machine is brutal heavy but the rom and contraction on it is awesome. that thing always makes me cramp up or get close to it. all in all a good session.
meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g 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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette
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Re: Follow Along G's Run to the NA's
yesterday
cardio/rp programming
30min stepmill lss level 11 (fasted)
leg press 90x15 180x10 270x10 350x10/2
belt squat wide stance 90x15 180x10 270x10/2
hs bench press x15 45x15 90x4 70x10/2
oa cable tricep pushdowns 10x15 15x12/2
machine tricep extension 120x10 130x10/2
super rom db lats 10x15/3
cable rope crunch 57.5x15/4
done for the day. cardio is cardio haha and wear and fatigue are building but still not killing me yet. pretty good feeler session in today. the leg press was very humbling with the new technique in place and the pump was nasty painful. def going to feel that one tomorrow for sure. ran into another humbling from the chest press as well. same thing the new technique being applied and 2 plates were not happening for the rep range i was looking for so i had to cut it back. did get a little bit of elbow pain on the machine extensions in the stretch, so i made a note to make sure i was completely warm before getting into them next week. other than that smooth sailing. had to shift thursday's session to today because i have a graston therapy appt on thurs and if i can get by with it, i try not to lift on that day at all. so i will bust out cardio before and then work on getting my 10k steps in during the day and that will be it for the day. all in all a good day in the books.
meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g 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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette
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Re: Follow Along G's Run to the NA's
friday
cardio/rp programming
30min stepmill lss (fasted) level 11
seated leg curls 60x20 80x15 90x10 (new machine)
assist pullups 80x10/2
bb shrugs 135x15 185x10/3
db preacher curls 10x15 15x10 20x10/3
incline db curls 15x10/3
incline situps 10x15/4
done for the day. finished up the week nice tired beat down and strong. legs were pretty damn heavy on the cardio for sure but wind is golden. the new leg curl machine is pretty sticky and heavy as all hell. going to take a bit to get used to it and the angle is kind of different also. def hits way low on the hams and the weight is heavy from start to finish as of now, be interested to see how it does when it is broke in all the way. got graston work done yesterday and got some issues addressed and hopefully fixed. idk if the groin is fixed completely but that and the hip flexors are much loser and not quite as tender. i did slack on my psoasis release that i normally do every day so that is most likely were these issues developed from. that bicep work on paper looks easy and light but it tore my biceps up like nobodies business. they got sore as shit. all in all a good week in the books. going to be adding in some compounds and pulling some in the upcoming week. time to crank down and get nasty.
meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g 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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette
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Re: Follow Along G's Run to the NA's
yesterday
cardio/rp programming
30min stepmill lss (fasted) level 11
walking bb lunges x15 70x13/2 (pulled the shit out of my ham on these)
rogers squats 90x15 180x10 275x10/2
ssb good mornings x15 85x10 115x10 140x10
def pushups x13/2
lncline db press 25x15 40x10 50x13/2
db skullies 20x15 20x13
bb bent over shrugs x15 140x12/3
machine crunches 50x16/4
done for the day. cardio went pretty good this am with no bad issues at all. actually felt pretty fresh and not beat up. the damn walking bb lunges though fucking a if i didnt strain the shit out of my hammie on the first damn set. felt good and thought i was warmed up pretty good but nope that puppy tightened up bigger than shit. then gave me a hard time on all my leg movements. so since i couldnt shut it down entirely i just wrapped it with a knee wrap tight as shit and knocked out the squats. didnt use it on the good mornings but i was really careful either way. other than that everything else ran pretty smooth. good strong and good pump. hopefully i can get this damn thing healed up quick. added in some supps for the start of a good push.
meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g 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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette
current supp setup
150 t400 ed
150 cyp ed
50 tren a ed
100 mast p ed
3iu gh am 3iu gh post
12.5 aroma eod
20mg nolva ed
12.5 gw 501516 ed
25mcg t3 ed
10mg cialis ed
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Re: Follow Along G's Run to the NA's
yesterday
cardio/rp programming
30min stepmill lss (fasted) level 11
hs iso pulldowns 45x15 70x12 90x5 92.5x12/2
2 arm db row to hips 25x15 40x12 50x5 60x12/2
hs iso low rows 45x15 70x12 90x5 92.5x10/2
db spider curls 10x15 15x13/3
incline db lats 15x11/3
hs machine crunch 10x16/4
done for the day. cardio wasnt to bad but the ham and hip were not fun at all. funny but once it is warm it stops hurting but once cooled down it is a huge pain in the ass. since my sched is on point and normal tomorrow will only be cardio and rest. so hopefully it will somewhat heal up esp after the weekend off. the wide stance belt squats are going to be interesting for sure. training session wasnt to bad today. hit all the progressions and got a really good pump going. another funny is when i got everything done and was sitting in my chair i was dozing off a bit. so i guess it was a little rougher than i thought it was. all in all a pretty good day in. also need to note i am still getting 7 or more hours of sleep in a night. putting the tren back in daily i hope wont interfere with it. it normally doesnt when i dose it that way so i got my fingers crossed.
meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g 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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette
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Re: Follow Along G's Run to the NA's
thursday
30 min stepmill lss (fasted) level 11
leg press 90x15 180x12 270x10 370x10/2
wide stance belt squats 90x15 180x10 275x10/2
hs bench press 25x15 45x15 72.5x10
one arm tri pressdowns 10x15/2 15x13/2
machine tricep extensions 120x10 130x10 135x10/2
srom db lats 10x13/3
cable rope crunch 57.5x16/4
done for the day. got through this one with no hammie issues at all but tweaked the low back a little on the opposite side. not to bad and no clue how i did it but it got fired up as i was leaving the gym. so now on to babying that damn thing and trying to get it ironed out. going to swap tomorrow out for an off day and hit the cryo tank a day early and then train on the weekend. that way i can try to get more of the inflammation out and rest it a bit longer. other than that smooth strong and nasty pumps across the board and feeling pretty good. tired and ran down but still killing it.
meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g 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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette
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Re: Follow Along G's Run to the NA's
sat
rp programming/cardio
seated leg curls 40x15 60x15 80x12 95x10
assist wide grip pullups 75x10/3
bb shrugs 135x15 190x10/3
db preachers 10x15 15x12 20x11/3
incline db curls 15x11/3
incline situps 15x15/4
30 min stepmill lss level 11
done for the day. took friday off for cryo and went out of town with the mrs and pushed it till saturday. since low back is a little jacked up and that ham is almost 100 i went ahead and went with the therapy and day off to try to let it heal a little more. still pretty aggervated with the low back but the ham is good for now. also started up the alpha stim therapy as well but the jury is still out on that one so far. i have to do it before 5pm to make sure i get relaxation as opposed to stimulation before i start using it before bed which is what i got it for. some people get brain stimulation as opposed to relaxation and i damn sure will not jack up my sleep even more. other than that got a pretty good session in today with no really bad complaints at all. the back did get fired up on the pullups but that was about it. making a little change to cardio and bumping it to 7 days a week and adding in clen and yohimbine now. everything else stays the same.
meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g 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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette
current supp setup
150 t400 ed
150 cyp ed
50 tren a ed
100 mast p ed
3iu gh am 3iu gh post
12.5 aroma eod
20mg nolva ed
12.5 gw 501516 ed
25mcg t3 ed
10mg cialis ed
40mcg clen 2on1 off
5mg yohimbine 2 on 1 off
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Re: Follow Along G's Run to the NA's
yesterday
cardio/rp programming
30min stepmill lss (fasted) level 11
walking bb lunges x14/2 40x14 70x14/2
rogers squat 90x10 180x10 280x10/2
ssb good mornings x15 85x10 115x10 145x10
def pushups x14/2
db bench press 25x15 40x10 50x14/2
db skullies 20x17/3
prone shrugs 45x5 90x5 145x12/3
machine crunch 50x17/4
done for the day. family fun day for my crew since it was a holiday so i wasnt the only one miserable. cardio was well the usual breathing was excellent and surprisingly no heart rate increase at all with the clen and yohimbine. makes me feel like shit regardless but the better breathing is always a plus. actually was able to get a good pace going with the fam with rest times. actually a really damn good session with a great pump and strength as well as no issues at all. a little bit tired and ran down but damn good across the board.
meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g 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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette
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Re: Follow Along G's Run to the NA's
yesterday
cardio/rp programming
30min stepmill lss (fasted) level 11
hs iso pulldowns 45x15 70x12 90x5 95x12/3
2 arm db row to hips 25x15 40x12 50x5 60x12/2
hs iso low rows 45x15 70x12 90x5 95x12/2
db spider curls 15x14/3
incline db lats 15x12/3
hs machine crunch 10x17/4
done for the day. dragging super bad ass today. had to hit cardio way earlier than usual so the mrs could train with me. so heavy ass legs but breathing and heart rate were good. i am mind blown that the cardio conditioning is so good but man it absolutely hammers the shit out of my body. pretty good session in with the mrs. she wasnt really happy about it at all esp since i told her it was an easy one. well easier than the ones with legs in them haha. hit all the progressions pretty easy and felt pretty damn strong. the bent over db rows are always a kick in the ass but other than that pretty smooth sailing. low back actually held up pretty good today as well. so across the board no bad complaints today at all, just a tad worn down. cardio only for off day tomorrow with my 10k step count. so semi relaxing day.
meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g 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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette
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Re: Follow Along G's Run to the NA's
yesterday
cardio/rp programming
30min stepmill lss (fasted) level 11
leg press 90x15 180x15 270x10 380x10/2
wide stance belt squats 90x15 180x10 280x10/2
hs bench press x15 25x15 45x10 75x10/2
one arm cable press downs 10x15/2 15x14/2
overhead machine tricep extensions 135x10/2
db lats super rom 10x14/3
cable rope crunch 57.5x17/4
done for the day. had a boat load of stuff going on today so cardio went really early then had to bust ass to shower and get to my kids academic awards ceremony. so no food or water immediately after cardio and when i finally got home i was cramping up and a big time hurting unit. that set the pace for the day of dragging ass and being beat down. got back hydrated and fed and hit the gym. broke off but no bad issues going in at all, just moving a touch slow. i actually felt way stronger than what i figured i would and got a hell of a nasty pump going. well scratch that, the first set on the bench press felt like 1k pounds but the second wasnt as bad. then top that off with having to bust ass out of the gym and meet the mrs to go birthday shopping for the kid. so food and then more walking. by the end of the day i was 100% wrecked and it is going to make the next session more brutal than usual. this is going to be a week that tests the mental toughness for sure. all in all a good and successful day though.
meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g 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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette