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  • Page 343 of 343 FirstFirst ... 243293333339340341342343
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    Thread: Follow Along G's Run to the NA's

    1. #5131
      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
      yesterday

      chest/delts/abs/cardio

      machine press 70x15 90x15 110x12 130x12 150x12 170x10 190x8 210x8
      low incline bb press 135x15 185x12 225x10/4
      incline db press w/iso holds 50x10ss 60x10ss 70x10ss 80x10ss
      incline db pro fly w/ss ss20x10 ss25x10 ss30x10 ss35x10
      machine fly (this machine is cool) 50x10 70x10 90x10 110x10
      reverse peck deck fly 55x10 70x10 85x10 100x10 115x10
      db lats 10x10 15x10 20x10 25x10 30x10 35x10
      standing cable crunch w/vacs 55x10/4
      25min stepmill lss (post)

      done for the day. so i hit the gym closest to my house today. it is a smaller well equipped facility and normally not very busy at all. hell i am normally only in there with maybe a couple other people. anyway it was packed today so this session took much longer than it should have. the machine press i did on a machine i had never used before, kind of an incline but not an incline and really smooth with a good contraction. the fly machine was the same way. that thing was bad ass and prob the best contraction and track i have ever found on one of those machines. pretty good session today, felt pretty good and pretty strong. kept an ok pump considering i would get going good and then have to wait. over all a good session in the books today with no complaints in the gym. at home on the other hand i had horrific issues with my guts more so than normal. i have no clue what or how it happened but the jungle shits were in full force all evening. that was the worse part of the day and at least it waited till the end of it.

      meal 1 (5ius slin)
      2 whole eggs
      1/2 cup egg whites
      4oz sirloin
      200g jasmine rice
      1 english muffin
      1 apple or banana
      2 cups spinach
      meal 2
      8oz turkey
      200g jasmine rice
      1 nutrigrain bar
      1 cup green vege
      meal 3(pre)(10iu log 6iu gh)
      2 scoops whey iso
      60g cor
      2 rice krispy treats
      1 banana
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout)(10iu log)
      2 scoops whey iso
      200g jasmine rice
      90g kids cereal
      meal 5
      2 cups egg whites
      200g jasmine rice
      asparagus
      meal 6
      6oz cod
      200g jasmine rice
      meal 7
      8oz sirloin
      200g jasmine rice
      onions and mushrooms
      lrg green salad w/vinegarette
      TGBSupplements REP

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    2. #5132
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      legs/cardio

      seated leg curls 6ests x20 x15 x12/4 (numbers were wore off the stack but it was heavy as shit)
      db stiff leg deads 50x10 60x10 70x10 80x10 90x10 100x10
      lying leg curls 50x15 70x15 90x15 100x15
      abductors 6sets x10
      adductors 6sets x10 4sets with the stack
      one leg leg extensions 25x10 30x10 40x10 50x10 60x10 70x10
      one leg leg press 45x10 90x12 135x12 180x12 225x12 270x12 (nailed the goal)
      goblet squats 50x10 60x10 70x10 80x10
      25min treadmill

      done for the day. so after a little consulting as i laid out yesterday, we are pulling back on the legs a bit and focusing on finer details and gains in the upper body. me being me though i am going to still push on the hams and glutes because their is no such thing as hams that are to big and detailed. so i will put a little more focus on those on leg days and hit single leg movements a little more often. pretty good session today and it was only me and one other dude in the gym yesterday. so i ran the pace i wanted to and used what i wanted. so that was pretty bad ass. moved pretty good weight and felt pretty damn good. got a hell of pump also. the treadmill post training was a challenge i know i was walking like their was something wrong with me. so much blood in the legs made it interesting to say the least. all in all a really good day in the books.

      meal 1 (5ius slin)
      2 whole eggs
      1/2 cup egg whites
      4oz sirloin
      200g jasmine rice
      1 english muffin
      1 apple or banana
      2 cups spinach
      meal 2
      8oz turkey
      200g jasmine rice
      1 nutrigrain bar
      1 cup green vege
      meal 3(pre)(10iu log 6iu gh)
      2 scoops whey iso
      60g cor
      2 rice krispy treats
      1 banana
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout)(10iu log)
      2 scoops whey iso
      200g jasmine rice
      90g kids cereal
      meal 5
      2 cups egg whites
      200g jasmine rice
      asparagus
      meal 6
      6oz cod
      200g jasmine rice
      meal 7
      8oz sirloin
      200g jasmine rice
      onions and mushrooms
      lrg green salad w/vinegarette
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    3. #5133
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      back/cardio

      oa supp pulldowns 30x15 40x15 50x10 60x10 70x10 80x8 90x8 100x8
      hs iso row ng 45x8 90x8 135x8 180x8 225x8 270x8 135x8 90x8
      nautilus pullovers 90x10 135x10/3
      hs yates rows 160x10 175x10 190x10 205x10
      hs fixed pulldowns 100x10 115x10 130x10 145x10
      25min stepmill lss (post)

      done for the day. so i forgot to note that i am doing 10sec poses between sets on every set. so for everything other than pull downs i am doing lat spreads and for pull downs i am doing rear double biceps poses. if you want to make you pump even more nasty and bring a little extra pain. this is the way to do it. it fills up with blood so much faster it is insane. i dont think i am losing any strength at all doing this but i can def tell i have a better mind muscle connection and it actually feels better as the sets go on. i am also going to be adding in some flex lewis lat stretches starting next week. i am not adding it in this week because i only added the posing in last week. i dont want to destroy myself to bad and mess with recovery. i have really good flexibility but every lit bit helps. today was a good strong day with no issues at all. i was going to do some lower back touch ups and some abs but i got to talking to a young guy that is in one of my old units. he was telling me about all the changes and upgrades and i cooled down and ran out of time. still a really good session in the books

      meal 1 (5ius slin)
      2 whole eggs
      1/2 cup egg whites
      4oz sirloin
      200g jasmine rice
      1 english muffin
      1 apple or banana
      2 cups spinach
      meal 2
      8oz turkey
      200g jasmine rice
      1 nutrigrain bar
      1 cup green vege
      meal 3(pre)(10iu log 6iu gh)
      2 scoops whey iso
      60g cor
      2 rice krispy treats
      1 banana
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout)(10iu log)
      2 scoops whey iso
      200g jasmine rice
      90g kids cereal
      meal 5
      2 cups egg whites
      200g jasmine rice
      asparagus
      meal 6
      6oz cod
      200g jasmine rice
      meal 7
      8oz sirloin
      200g jasmine rice
      onions and mushrooms
      lrg green salad w/vinegarette
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    4. #5134
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      chest/delts/cardio

      hs fixed chest press 100x15 115x15 130x12 145x10 160x8 175x8 190x8 205x8 220x8 235x8
      hs incline press 45x15 70x12 90x8/4
      incline db press w/iso ss 50x10ss 60x10ss 70x10ss 80x10ss
      incline db pro flys ss ss20x10/2 ss25x10 ss30x10
      peck deck flys 70x10 85x10 100x10 115x10
      reverse peck deck flys 40x15 55x15 70x15 85x15 100x10 115x10
      bb upright rows 20x15 30x15 40x15 50x15 60x15 70x15
      db lats 10x12 15x12 20x12 25x12

      done for the day. felt a bit run down today and just waiting to get sick from the crud my kid brought home from high school. still got a pretty good session in and strength was pretty good. i should note that i am running a lot hotter than usual and a bit fatigued so i am figuring that the sickness is coming. other than that, everything else held up really good. i even ramped up the cardio level a notch. hopefully i can head this shit off with sweating and vit c and stuff. good day in the books. tomorrow will be an off day because i have a graston session sched.

      meal 1 (5ius slin)
      2 whole eggs
      1/2 cup egg whites
      4oz sirloin
      200g jasmine rice
      1 english muffin
      1 apple or banana
      2 cups spinach
      meal 2
      8oz turkey
      200g jasmine rice
      1 nutrigrain bar
      1 cup green vege
      meal 3(pre)(10iu log 6iu gh)
      2 scoops whey iso
      60g cor
      2 rice krispy treats
      1 banana
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout)(10iu log)
      2 scoops whey iso
      200g jasmine rice
      90g kids cereal
      meal 5
      2 cups egg whites
      200g jasmine rice
      asparagus
      meal 6
      6oz cod
      200g jasmine rice
      meal 7
      8oz sirloin
      200g jasmine rice
      onions and mushrooms
      lrg green salad w/vinegarette
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    5. #5135
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
      Points: 108,602, Level: 100
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      Join Date
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      Posts
      25,565
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      Rep Power
      509

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

      yesterday

      legs/cardio

      seated leg curls 6sets x20
      db stiff leg deads 3/4 50x8 60x8 70x8 80x8 90x8 100x8
      standing ol leg curls 10x10 20x10 30x10 40x10
      adductors ss 6sets x10ss
      abductors ss ss 6sets x10
      one leg leg press 45x12 90x12 135x12 180x12 225x12 270x12
      hacks 90x12 180x12 270x12 360x12
      25min treadmill

      done for the day. another leaving with deer legs day in the books. i think the 10sec poses between sets squeezing the hell out of them is what is doing it. the pump from doing that is just plain painful and insane. actually makes me shake pretty good after the first couple of rounds. reps went up a little bit and strength still held out pretty good also. the leg press was a serious kick in the nuts to be so light but it is getting the job done. all in all a pretty good day in the books. it is going to suck going into a deload and detox after next week but it should prime me back up to gaining again though. going to be on the road for high school playoffs this weekend so i will probably be crippled going into training hext week. probably going to put in some serious active recovery this weekend too

      meal 1 (5ius slin)
      2 whole eggs
      1/2 cup egg whites
      4oz sirloin
      200g jasmine rice
      1 english muffin
      1 apple or banana
      2 cups spinach
      meal 2
      8oz turkey
      200g jasmine rice
      1 nutrigrain bar
      1 cup green vege
      meal 3(pre)(10iu log 6iu gh)
      2 scoops whey iso
      60g cor
      2 rice krispy treats
      1 banana
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout)(10iu log)
      2 scoops whey iso
      200g jasmine rice
      90g kids cereal
      meal 5
      2 cups egg whites
      200g jasmine rice
      asparagus
      meal 6
      6oz cod
      200g jasmine rice
      meal 7
      8oz sirloin
      200g jasmine rice
      onions and mushrooms
      lrg green salad w/vinegarette
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    6. #5136
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
      Points: 108,602, Level: 100
      Level completed: 0%, Points required for next Level: 0
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      Achievements:
      First 1000 Experience PointsGot three Friends
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      Join Date
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      Posts
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      509

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

      yesterday

      back/cardio

      activation movements 3sets
      one arm sup pulldowns 30x15 40x15 50x12 60x10 70x8 85x8 100x8/2
      hs yates rows 160x8 175x8 190x8 205x8 220x8 170x10
      hs dante stretch pulldowns 45x10 70x10 90x10/2
      hs low row 45x8 90x8 135x8 180x8
      nautilus pullovers 45x10 90x10 135x10/2
      hs fixed pulldowns 115x10 130x10 145x10 160x10
      25min stepmill lss (post)

      done for the day. not the strongest day in the books but still pretty good. did move up a little bit on a couple things but def saw a small decrease but the pump was still nasty and brutal the entire time. the posing in between sets makes a huge difference. i think its either my internal clock from the time change or the loss of a shit load of sleep from my son's playoff game at the end of last week. if my sleep sched gets jacked up one day, i am messed up for weeks trying to get back on track. sucks getting old but since around 35 or so, it has always been like that. if i am not in bed by 830 or 9, i am all screwed up. most likely what the issue was though. all in all a good session and still feeling pretty damn good.

      meal 1 (5ius slin)
      2 whole eggs
      1/2 cup egg whites
      4oz sirloin
      200g jasmine rice
      1 english muffin
      1 apple or banana
      2 cups spinach
      meal 2
      8oz turkey
      200g jasmine rice
      1 nutrigrain bar
      1 cup green vege
      meal 3(pre)(10iu log 6iu gh)
      2 scoops whey iso
      60g cor
      2 rice krispy treats
      1 banana
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout)(10iu log)
      2 scoops whey iso
      200g jasmine rice
      90g kids cereal
      meal 5
      2 cups egg whites
      200g jasmine rice
      asparagus
      meal 6
      6oz cod
      200g jasmine rice
      meal 7
      8oz sirloin
      200g jasmine rice
      onions and mushrooms
      lrg green salad w/vinegarette
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    7. #5137
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      chest/delts/cardio

      semi incline machine press 100x15 115x15 130x12 145x10 160x8 175x8 190x8 205x8
      flat db press w/iso 50x10ss 60x10ss 70x10ss 80x10ss
      flat db fly ss ss15x10 ss20x10 ss25x10 ss30x10
      incline db hex press ss 30x10ss 40x10ss 50x10ss 60x8ss
      incline db pro fly ss ss20x10 ss25x10 ss30x10/2
      machine flys 70x10 85x10 100x10 115x10
      reverse peck deck flys 55x10 70x10 85x10 100x10 115x10/2
      db lats 10x10 15x10 20x10 25x10 30x10 25x10
      ng db press 30x10 55x10 65x10
      25min stepmill lss (post)

      done for the day. got a pretty nasty good session in today. felt good felt strong and got a hell of a good pump going. kept rest time to 45-60sec between sets so i was really surprised at how heavy i was able to go. again posing 10sec between each set. so the muscles were nasty full and pumped to a painful level. back is pretty damn sore and that's not a complaint that's a notation. all in all a great day in the books.

      meal 1 (5ius slin)
      2 whole eggs
      1/2 cup egg whites
      4oz sirloin
      200g jasmine rice
      1 english muffin
      1 apple or banana
      2 cups spinach
      meal 2
      8oz turkey
      200g jasmine rice
      1 nutrigrain bar
      1 cup green vege
      meal 3(pre)(10iu log 6iu gh)
      2 scoops whey iso
      60g cor
      2 rice krispy treats
      1 banana
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout)(10iu log)
      2 scoops whey iso
      200g jasmine rice
      90g kids cereal
      meal 5
      2 cups egg whites
      200g jasmine rice
      asparagus
      meal 6
      6oz cod
      200g jasmine rice
      meal 7
      8oz sirloin
      200g jasmine rice
      onions and mushrooms
      lrg green salad w/vinegarette
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    8. #5138
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      legs/cardio

      seated leg curls 75x15 90x15 105x12 120x10 135x10 150x10 165x10 180x10
      db stiff leg deads 3/4 50x8 60x8 70x8 80x8 90x8 100x8
      lying leg curls (5sec contract) 40x10 60x10 80x10 100x10
      abductors 80x10 100x10 120x10 140x10 160x10 180x10
      one leg leg extensions 25x12 30x12 40x12 50x12 60x12 70x12
      one leg leg press 45x8 90x8 135x8 180x8 225x8 270x12 315x12
      pend squats 90x10 180x10 270x10 360x10
      25min treadmill lss

      done for the day. went to see a couple clients yesterday at a different gym and train there. epically huge freaking mistake. this was the longest most brutal leg day i have had in forever. i literally had to wait on every piece of equipment and i even planned on being flexible. no dice. all the damn machines were taken. so i was heated the entire time. i did move up in weights and got as good of a pump as possible. hams got wrecked because other than lying curls that's the only things i didnt have to wait on. so i would say an ok session and even though legs arent a priority at all they are still moving in a good direction. i did flip out on the dude on the pend squat machine for spending more time on posing and on his phone. he tried to explain to me that he was working on his pump and mind muscle connection to which i counter yeah that's great but you were on your phone for literally 8 mins between rounds so that isht helping at all. and yes i timed it and showed him i timed it and pointed out that both his connestion pump and being warm were completely gone. he didnt like that to much and moved oh at which point it took me those exact 8mins to do 4 sets.

      meal 1 (5ius slin)
      2 whole eggs
      1/2 cup egg whites
      4oz sirloin
      200g jasmine rice
      1 english muffin
      1 apple or banana
      2 cups spinach
      meal 2
      8oz turkey
      200g jasmine rice
      1 nutrigrain bar
      1 cup green vege
      meal 3(pre)(10iu log 6iu gh)
      2 scoops whey iso
      60g cor
      2 rice krispy treats
      1 banana
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout)(10iu log)
      2 scoops whey iso
      200g jasmine rice
      90g kids cereal
      meal 5
      2 cups egg whites
      200g jasmine rice
      asparagus
      meal 6
      6oz cod
      200g jasmine rice
      meal 7
      8oz sirloin
      200g jasmine rice
      onions and mushrooms
      lrg green salad w/vinegarette
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    9. #5139
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
      Points: 108,602, Level: 100
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      Achievements:
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      I am:
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      Join Date
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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
      • 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
      yesterday

      back/cardio

      activation exercises 2 rounds
      machine rows 2sets 15 reps 4sets 10reps
      wide grip pull downs 4 sets 10reps
      upper lat cable pullovers 4sets 10 reps
      trap bar rows 4sets 10reps
      db shrugs 4sets 10reps
      db hammers 4 sets 10reps
      bb curls 4sets 10reps
      wrist curls 4sets 20reps each way
      low back machine 4sets 10 reps
      machine crunches 4sets 10reps
      30min treadmill

      done for the day. so i have been deloading/detoxing for the last week and this week. so i didnt log anything at all last week. i will log this week so everyone can see what i have going on. i have been doing 30min walks in the am or post workout and only training 3 days pet week. it is a pull push legs split. i am cleaning out my guts, liver, joints etc... after a very long session that i pushed pretty hard to the end and then went another 6 weeks to rebound out. trying to get digestion back to as good as possible and heal up all the organs and stuff. feeling pretty good for the most part getting some good sleep and naps in daily. cut protein way way back for this detox but carbs stayed pretty high. also hitting apple cider vinegar with every meal instead of my normal 2x per day. cut supps back down to maint also.

      supps right now
      200 test c
      200 primo

      meal 1 (5ius slin)
      2 whole eggs
      1 scoop medipure ds
      4oz sirloin
      1 english muffin
      1 apple or banana
      2 cups spinach
      meal 2
      4oz turkey
      200g jasmine rice
      1 nutrigrain bar
      1 cup green vege
      meal 3(pre)
      1 scoop medipure ds
      60g cor
      1 banana
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout)
      4oz turkey or chicken
      200g jasmine rice
      45g kids cereal
      meal 5
      1 serving metauure ds
      200g jasmine rice
      asparagus
      meal 6
      4oz chicken or turkey
      200g jasmine rice
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

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