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  • Page 149 of 302 FirstFirst ... 4999139145146147148149150151152153159199249 ... LastLast
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    Thread: Follow Along G's Run to the NA's

    1. #2221
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's



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      • Follow Along G's Run to the NA's
      today:

      back/cardio(secondary)

      10 min treadmill warmup
      roller work
      dy machine rows 70x10 85x10 105x10 120x10 135x10 150x10 195x12 205x10 220x8ds 135x10
      kb rows x12 x10 x8
      sup grip pulldowns 50x12 75x10 100x8
      assit machine chins x12 x10 x8
      rope face pulls 100x12 120x10 140x8
      kb pullovers x12 x10 x8
      banded good mornings x20/3
      sled rows 135x30 yards/3
      one arm sled rows 90x30 yards/3

      done for the day. got in a great session today. i am breathing a little bit better and moving better as well. not the worse workout of the week but i am def feeling a hell of a lot better. we are making progress getting better though haha


      meal 1
      4 whole eggs
      1 cup oats
      2 tbl spn almond butter
      meal 2
      12 oz ground turkey
      16oz sweet potato
      1tbl spn coconut oil
      intra
      2 scoops intra md 1 scoops intra md eaa +
      meals 3
      16oz tilapia
      8oz sweet potato
      1 tbl spn coconut oil
      meal 4
      12oz turkey
      1/4 cup cor
      1 tbl spn nut oil
      meal 5
      12oz turkey
      1/4 cup sour kraut
      1 tbl spn coconut oil
      meal 6
      12oz turkey
      green veges
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    2. #2222
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      Default Re: Follow Along G's Run to the NA's

      today:

      legs(deload)
      10 min stationary bike
      standing lat pd crunches 70x15/4
      roller work
      lying leg curls 70x10 80x10 90x10 100x10 110x10 120x10 120x10 120x10 120x10
      adductor 160x10 190x10/4
      squats 135x10 185x10 225x6 245x6 275x6 295x6 315x6 (felt pretty good and they moved super fast, still hocking crap up though)
      machine leg press 3/4 stack x20 full stack x20/3

      done for the day. actually got in a pretty good workout today. everything is feeling pretty good, pump was good and joints are pretty good. i do still have some congestion going on though and i am still hocking up snot. so breath control and ab pressure was a little tough today but nowhere near what it was on tuesday. i was nice and surprised and how nice and quick the weights moved on squats. i didnt lose any speed on any of my sets and got them all done in about 10 mins total. so that's trucking considering


      meal 1
      4 whole eggs
      1 cup oats
      2 tbl spn almond butter
      meal 2
      12 oz ground turkey
      16oz sweet potato
      1tbl spn coconut oil
      intra
      2 scoops intra md 1 scoops intra md eaa +
      meals 3
      16oz tilapia
      8oz sweet potato
      1 tbl spn coconut oil
      meal 4
      2 sub sandwiches w/the works
      2 brookies
      meal 5
      12oz turkey
      1/4 cup sour kraut
      1 tbl spn coconut oil
      meal 6
      12oz turkey
      green veges
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    3. #2223
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      Default Re: Follow Along G's Run to the NA's

      today:

      delts/chest(deload)

      10 min treadmill warmup
      roller work
      giant sets
      bent db lats 10x12gs 15x12gs 20x12gs 25x12gs/4
      seated db lats 10x8gs 15x8gs 20x8gs 25x8gs/4
      banded chest pulls x10gs x10gs x10gs x10/4gs
      db press gs 40x8 gs45x8 gs50x8 gs50x8/4
      tri sets
      banded hs flat press 45x8ts 55x8ts 65x8ts 75x8ts
      hex press ts 45x8ts/4
      stretch pushups ts x16 ts x14 ts x11 ts x11

      done for the day. actually almost felt 100% today. it took a bit to get good and warmed up but once i did and got moving good everything felt good. the only issues i had today was on the bent lats and the hex presses. the sinus pressure is still pretty good but other than that i feel pretty solid. hopefully this deloading period will let my body recover nicely and everything heal up all the way


      meal 1
      4 whole eggs
      1 cup oats
      1 tbl spn almond butter
      meal 2
      protein pudding
      intra
      2 scoops intra md 1 scoops intra md eaa +
      meals 3
      16oz tilapia
      8oz sweet potato
      1 tbl spn coconut oil
      meal 4
      12oz turkey
      1/4 cup cor
      1 tbl spn nut oil
      meal 5
      12oz turkey
      1/4 cup sour kraut
      1 tbl spn coconut oil
      meal 6
      12oz turkey
      green veges
      TGBSupplements REP

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    4. #2224
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      Default Re: Follow Along G's Run to the NA's

      today:

      back(deload)

      10 min treadmill warmup
      roller work
      kb one arm row x10/4 (went heavy but no clue how heavy)
      cable pullovers 120x10 140x10 150x10 160x10
      ng assist pullups x10/4
      dy machine rows 130x10/4
      one arm sled rows 90x30 yards/4

      done for the day. nothing unusual at all today. great pump and i am about as close to 100% health wise as i am going to get haha


      meal 1
      4 whole eggs
      1 cup oats
      1 tbl spn almond butter
      meal 2
      protein pudding
      intra
      2 scoops intra md 1 scoops intra md eaa +
      meals 3
      16oz tilapia
      8oz sweet potato
      1 tbl spn coconut oil
      meal 4
      12oz turkey melt (delicious discovery)
      1 tbl spn nut oil
      meal 5
      12oz turkey
      1/4 cup sour kraut
      1 tbl spn coconut oil
      meal 6
      12oz turkey
      green veges
      TGBSupplements REP

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    5. #2225
      Love2liftkat's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Just realized you had a log! In to follow along! Sorry I didn't go all of the way back to 2012. Just glanced. Follow Along G's Run to the NA's
      Get 10% off your order @ www.MRSupps.com with code CHEAPER


      “Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
      Isaiah‬ 40:28-29

    6. #2226
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Love2liftkat View Post
      Just realized you had a log! In to follow along! Sorry I didn't go all of the way back to 2012. Just glanced. Follow Along G's Run to the NA's
      the best part about it is you can see my transitions from off seasons to preps and where stuff stopped working and had to be changed. i probably could even go back to what wasnt working and add it back in a bit now and it would probably work again for a while. that's the best thing about keeping a good detailed log, knowing what is working and what you have done to keep it working. that and when you get hurt you can always go back and fix what may have led up to the injury
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    7. #2227
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday:

      arms/cardio(deload)

      10 min treadmill warmup
      standing db curls 10x10 15x10 20x10 25x10 30x10 35x10 (did all of these non stop)
      db hammer curls 35x10 40x10/3
      preacher curls 60x10/4
      reverse grip cable pd 60x10 70x10 80x10 100x10 110x10 120x10 140x10
      overhead db extension 35x10/4 50x20sec forced stretch
      12 min step mill intervals 1-1 ratio (this was a serious kick in the nuts after 3 rounds)

      done for the day. everything feels pretty good. i have been busy the last two days so i am updating late.


      meal 1
      4 whole eggs
      1 cup oats
      1 tbl spn almond butter
      meal 2
      protein pudding
      intra
      1 scoops intra md 1 scoops intra md eaa +
      meals 3
      16oz tilapia
      8oz sweet potato
      1 tbl spn coconut oil
      meal 4
      12oz turkey melt
      1 tbl spn nut oil
      meal 5
      12oz turkey
      1/4 cup sour kraut
      1 tbl spn coconut oil
      meal 6
      12oz turkey
      green veges
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    8. #2228
      Love2liftkat's Avatar
      Love2liftkat is offline Vixen
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      the best part about it is you can see my transitions from off seasons to preps and where stuff stopped working and had to be changed. i probably could even go back to what wasnt working and add it back in a bit now and it would probably work again for a while. that's the best thing about keeping a good detailed log, knowing what is working and what you have done to keep it working. that and when you get hurt you can always go back and fix what may have led up to the injury
      No doubt! That's great!!

      So is there a significance to the sour kraut or do you just enjoy eating it?
      Get 10% off your order @ www.MRSupps.com with code CHEAPER


      “Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
      Isaiah‬ 40:28-29

    9. #2229
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Love2liftkat View Post
      No doubt! That's great!!

      So is there a significance to the sour kraut or do you just enjoy eating it?
      yes their is significance to the kraut but i also do enjoy it also. the kraut aids in digestion detoxing and a host of other benefits. i found that i dont tolerate a lot of foods that are high in fiber as i have gotten older like more than a cup of oats a day or broccoli in any amount. with the kraut addition i can pretty much eat anything i want with fiber and it doesnt destroy my guts. plus it is a no impact food other than a little sodium so i can eat it for the duration of dieting
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    10. #2230
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today:

      legs
      10 min stationary bike warmup
      standing lat pd crunches 70x10/4
      roller work
      lying leg curls 70x10 80x10 90x10 100x10 110x10 120x10 120x10 120x10 120x10
      abuductor 80x10 90x10 100x10 110x10
      stiff leg deads 45x10 95x10 145x10 195x10 245x10
      squats 135x10 185x10 225x6 245x6 275x6 295x6 315x6
      adductors 150x10 190x10/3

      done for the day. not a bad workout. i had to deviate a bit, because of the crowd. i did cool down waiting on the stupid squat rack so i went ahead and did some stiff leg while i waited to warm back up


      meal 1
      4 whole eggs
      1 cup oats
      1 tbl spn almond butter
      meal 2
      protein pudding
      intra
      3 scoops intra md 1 scoops intra md eaa +
      meals 3
      16oz tilapia
      8oz sweet potato
      1 tbl spn coconut oil
      meal 4
      reuben sandwich
      fries
      salted caramel cake
      meal 5
      12oz turkey
      1/4 cup sour kraut
      1 tbl spn coconut oil
      meal 6
      12oz turkey
      green veges
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    11. #2231
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today:

      cardio/chest/delts(deload)

      12 min step mill intervals 1-1
      machine press 60x10 70x10 80x10 90x10 100x10 110x10(no break) 120x10 130x10 140x10
      hex press 55x12(too much) 45x12/3 (55 was to heavy to move to fast without failing)
      machine flyes 135x10 150x10/3
      reverse peck deck flyes 75x30/4
      db lats 20x10 25x10 30x10/3
      db front raise 10x10/3 (did these just for rom and get a little more blood in)

      done for the day. i went reverse today and did my intervals first just for shits and giggles. may start doing this a bit more from time to time just for a little change up. i really didnt see a huge difference in strength loss but i am not really moving much weight deloading either. got a couple docs visits coming up with nerve testing etc...... damn sure not looking forward to all that noise and pain


      meal 1
      4 whole eggs
      1 cup oats
      1 tbl spn almond butter
      meal 2
      protein pudding
      intra
      2 scoops intra md 1 scoops intra md eaa +
      meals 3
      16oz tilapia
      8oz sweet potato
      1 tbl spn coconut oil
      meal 4
      16oz chicken wraps with vegges etc (macros matched)
      meal 5
      12oz turkey
      1/4 cup sour kraut
      1 tbl spn coconut oil
      meal 6
      12oz turkey
      green veges
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    12. #2232
      Love2liftkat's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      yes their is significance to the kraut but i also do enjoy it also. the kraut aids in digestion detoxing and a host of other benefits. i found that i dont tolerate a lot of foods that are high in fiber as i have gotten older like more than a cup of oats a day or broccoli in any amount. with the kraut addition i can pretty much eat anything i want with fiber and it doesnt destroy my guts. plus it is a no impact food other than a little sodium so i can eat it for the duration of dieting
      Oh cool! Good to know! I figured there was a little science behind it!

      You've had some great workouts and strong numbers even being deload! Nerve testing sounds horrible! I've only heard stories!
      Get 10% off your order @ www.MRSupps.com with code CHEAPER


      “Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
      Isaiah‬ 40:28-29

    13. #2233
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Love2liftkat View Post
      Oh cool! Good to know! I figured there was a little science behind it!

      You've had some great workouts and strong numbers even being deload! Nerve testing sounds horrible! I've only heard stories!
      yeah and it has no impact and the cals dont count against my numbers. so i freaking love the stuff. that and a happy gut is awesome for me.

      to be honest about the nerve testing i am sick to my stomach thinking about it. i have a super high tolerance to pain but they do both sides for comparrison which super extra sucks. i feel like i am nearing the end of my run at being able to do what i do. that's the crappy part. the needles and electricity make it even crappier haha.
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    14. #2234
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      today:

      cardio/back(deload)

      12 min step mill intervals 1-1

      chest supp pro grip machine rows 60x10 70x10 85x10 105x10(no rest) 120x10 135x10 150x10 165x10 180x10
      one arm sup pulldowns 25x10 50x10 75x10 100x10
      cable rope face pulls 80x10 90x10 100x10 110x10
      machine pullovers 120x10/4
      hypers x25/3

      done for the day. nothing to note today. everything feels pretty good except for my hand giving me hell. other than that great workout, with some really good pumps


      meal 1
      4 whole eggs
      1 cup oats
      1 tbl spn almond butter
      meal 2
      protein pudding
      intra
      2 scoops intra md 1 scoops intra md eaa +
      meals 3
      16oz tilapia
      8oz sweet potato
      1 tbl spn coconut oil
      meal 4
      8oz top sirloin
      8oz red potato
      1 cup spinach
      1 tbl spn coconut oil
      meal 5
      12oz turkey
      1/4 cup sour kraut
      1 tbl spn coconut oil
      meal 6
      12oz turkey
      green veges
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    15. #2235
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      Default Re: Follow Along G's Run to the NA's

      • Get the Fitness Geared
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      • Follow Along G's Run to the NA's

      • Follow Along G's Run to the NA's
      • Follow Along G's Run to the NA's
      • Follow Along G's Run to the NA's
      • Follow Along G's Run to the NA's
      • Follow Along G's Run to the NA's
      • Follow Along G's Run to the NA's
      today:

      cardio/arms(deload)

      12 min stepmill intervals 1-1

      vbar pds 60x10 70x10 80x10 90x10 100x10 110x10 120x10(nonstop) 130x10 140x10 150x10 160x10
      reverse grip cable pds 60x10 70x10 80x10 90x10
      incline db skullies 30x10/4
      standing bb cable curls 40x10 50x10 60x10 70x10 80x10 90x10(nonstop) 100x10 110x10 120x10/2
      db hammers 10x10 15x10 20x10 25x10 30x10(nonstop) 35x10/2
      hs one arm preachers 25x10 35x10/3

      done for the day and the training week. i got one more cardio session to do and my week is complete. pump was stupid today and i actually feel really good other than my hand. first appt of many tomorrow fml


      meal 1
      4 whole eggs
      1 cup oats
      1 tbl spn almond butter
      meal 2
      protein pudding
      intra
      2 scoops intra md 1 scoops intra md eaa +
      meals 3
      16oz tilapia
      8oz sweet potato
      1 tbl spn coconut oil
      meal 4
      8oz top sirloin
      8oz red potato
      1 cup spinach
      1 tbl spn coconut oil
      meal 5
      12oz turkey
      1/4 cup sour kraut
      1 tbl spn coconut oil
      meal 6
      12oz turkey
      green veges
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

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