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Re: Follow Along G's Run to the NA's
today
calves/chest/delts/calves
machine toe press 170x10(10) 190x10(10) 210x10(10) 230x10(10)
machine flys 75x10 90x10 105x10 120x10/4
db lats ss 20x8 25x8/4ss
pec minor dips 4 sets none below 15 reps
reverse cable rear delt fly ss 25x15(15)/4ss
pec minor dips ss 4 sets none below 15 reps
machine shoulder press ds/ss 120x8ds 100x8ds 80x8ss
pec minor dips 14 reps
seated calf raise ss 50x10ss 75x10ss 100x10ss 125x10ss
tibia raise ss ss40x20/4
done for the day. nothing fancy or noteworthy today. chest is probably going to be pretty wrecked from all the pec minor dip super sets
meal 1
8oz ground turkey
8oz sweet potato w/cinnamon
meal 2
8oz turkey patty melt with baby swiss and provolone fat free\
flat out bread
2 tbl spoons coconut oil
intra
2 scoops intra md
meal 3
10oz shrimp
2 and half cup white rice
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
meal 5
8oz ground turkey
1 cup oats
meal 6
8oz ground turkey
2 cups spinach
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Re: Follow Along G's Run to the NA's
Nutrition looking good Guns.
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
qhams
Nutrition looking good Guns.
thanks man. i did dick up and forgot to edit out the omlette but i got it fixed now. back on the growing track
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Re: Follow Along G's Run to the NA's
today
arms
10 min treadmill warmup)guts are jacked up so no abs)
roller work
v bar pd 80x10 100x10 120x10 ss start 140x10ss 160x10ss 170x10ss 180x10ss
fat grips db curls ss ss20x6 ss25x6 ss30x6/2
machine dips ss 180x8/4ss
fat grips ez bar curls ss ss60x6 ss70x6/3
banded sm jm press ss 135x8/4ss
db hammers ss ss30x15/4
done for the day. early early morning today and guts are absolutely wrecked. so i i opted out of doing abs today instead of crapping my pants. got a great super fasted paced session in today with a stupid pump. i hate arms for this very reason haha. nothing to really note other than my shoulders being stupid angry and my guts being jacked up. i went quite light on the machine dips because of the shoulder issue and they tend to compound it even more. day off tomorrow and a new training week fires up on friday. i am planning on starting up the sled work again on friday hopefully if weather permits.
meal 1
4oz steak
4 whole eggs
p28 bagel with cheddar and a little bit of a1
meal 2
protein cake
intra
2 scoops intra md
meal 3
10oz shrimp
2 and half cup white rice
2 tbl spn coconut oil
meal 4
8oz chicken
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats
meal 6
8oz ground turkey
2 cups spinach
beets
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Re: Follow Along G's Run to the NA's
today
abs/legs/cardio
standing lat pd crunches 70x10/5
reverse hypers x10/4
roller work
seated leg curls 75x10 90x10 105x10 120x20 135x20 165x6 195x6
leg press 200x8 290x8 380x8 470x8 540x8 720x8 900x8 ss begins 1080x8ss 1080x8ss 1080x8ss
sm lunges ss ss135x8 ss135x10 ss135x12
ssb squats 155x4 205x8 255x8 255x8
db stiff leg 3/4 50x10/2
banded sled drag with 160lbs additional resistance 40 yards for one round
sled push with 160 additional resistance 20 yards for 2 rounds
strap sled drag 160lbs additional resistance 20 yards for 1 round
done for the day. as it is noted with the sled work i am easing back in for now and using it for more cardio and recovery at this point. it felt really really light even after training, and that is a very good sign. i need to note that my calves are still super wrecked form weds session. they are freaking painful. my legs are probably going to be torn up pretty good because i ran out of intra and forgot to order more with all the running around with my kids sports. so that monkey wrenches my recovery a tad bit. my knees are a little angry today also but so is the mrs so it could be from storms and i was really surprised with how heavy i was able to get on the leg presses today with very little pain at all. the first set of lunges and squats sucked pretty good too. other than that everything is good as gold
meal 1
8oz ground turkey
8oz sweet potato w/cinnamon
meal 2
8oz turkey patty melt with baby swiss and provolone fat free\(i am loving these bad boys)
flat out bread
2 tbl spoons coconut oil
meal 3
10oz shrimp
2 and half cup white rice
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
meal 5
8oz ground turkey
1 cup oats
meal 6
8oz ground turkey
2 cups spinach
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Re: Follow Along G's Run to the NA's
Kick ass session guns.
Sent from my SM-S820L using Tapatalk
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Re: Follow Along G's Run to the NA's
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
thudgens96
Kick ass session guns.
Sent from my SM-S820L using Tapatalk
i am feeling it a bit today haha. good thing i worked the prowler at the end or i would be crippled
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Re: Follow Along G's Run to the NA's
today
chest/tris/delts/back
10 min treadmill warmup
banded incline db press 25x8 40x8 55x8 70x8/4
incline bb press 140x8 195x8 225x8 255x8 275x8
decline bb press 185x17 215x15 215x14
stretch pushups x17 x14 x12
v bar press downs 100x12 140x12/4
seated db lats 25x8(x15p)/4
banded chest pulls x10/4
ng chins x10 x8 x7 x6
done for the day. lots and lots of freaking waiting just to start this session today. so i got warmed up and then waited and waited. good thing it was hot as balls because i would have cooled down just waiting for a damn bench. good session today nice and strong with a great pump. no serious or actual issues at all today. the banded db presses i added in because i only had the mrs to hand me dbs so i made it harder without risking hurting myself and i damn sure wasnt asking any of the numerous physique fags around me to hand me dbs. hell it is damn near impossible to get around them looking at themselves in the mirror. new flash here to any physique guys following along. you have to be built for starters and abs are important and if you cant see your abs you damn sure are no where near close to being in shape to checking yourself in the mirror or posing. just a nice friendly note for you.
meal 1
8oz steak
8oz sweet potato w/cinnamon
meal 2
protein cake
2 tbl spns pb
meal 3
long john silver's fish chicken and shrimps
probably going to have a bit of ice cream and pie today also. if i dont i will edit this out
meal 4
8oz chicken
8oz red potato
meal 5
8oz ground turkey
1 cup oats
meal 6
8oz ground turkey
2 cups spinach
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Re: Follow Along G's Run to the NA's
today
abs/back (time crunch)
standing lat pd crunches x10/5
one arm bb rows ss 25x6ss 50x6ss 75x6ss 100x6ss 125x6ss/2
meadows rows ss ss25x6 ss50x6 ss75x6 ss100x6 ss125x6/2
db shrugs 50x12 60x12 70x12 80x12
swiss bar pds 100x10 120x10 140x10/2
chest supp pro grip rows w/stretch 120x10/3
banded good mornings x15/4
done for the day. this one seriously kicked me right in the nuts. the super set combo was some serious pain and huffing and puffing being bent over the whole time. i did move some really good weight though and that was good. shrugs are still a tad bit iffy with my neck but i worked pretty good on them with some nasty contractions. the soreness is going to be nasty i believe. no sled work today due to bad weather and time constrants today. probably get some in tomorrow though
meal 1
protein cookie
2 tbl spn coconut oil
meal 2
protein cake
meal 3
10oz shrimp
2 and half cup white rice
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
meal 5
8oz ground turkey
1 cup oats
meal 6
8oz ground turkey
2 cups spinach
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Re: Follow Along G's Run to the NA's
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Re: Follow Along G's Run to the NA's
Liking the workouts Guns. Keep it up brotha.
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Re: Follow Along G's Run to the NA's
today
chest/shoulders/cardio
10 min treadmill warmup
some banded chest work to warmup chest and shoulders
machine press ss 80x10 110x10 140x10 super sets start 160x15/4ss
banded over and backs ss x10/4
banded hs flat press ss 70x8/4ss
banded over and backs ss x10/4
lat db swings 45x30/4
seated db front raise 14x12/4
rear delt destroyer swings 40x60ds 20x30ds 10x10
10 min step mill intervals 1-1
done for the day. stupid silly pump today and my shoulders are wrecked. the pump was stupid painful. nothing crazy heavy but the rep ranges and super sets made it freaking grueling. took yesterday off and it was much needed after barely any sleep the last couple of nights and getting up stupid early. so i took it off to rest up and i am pretty sure it paid off cause i felt great today.
meal 1
4oz steak
4 whole eggs
p28 bagel with cheddar and a little bit of a1
meal 2
protein cake
meal 3
10oz shrimp
2 and half cup white rice
2 tbl spn coconut oil
meal 4
8oz chicken
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats
1 cup spinach
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Re: Follow Along G's Run to the NA's
today:
abs/arms/calves/cardio
decline situps x10/5
seated calf raises ss 50x10ss 75x10ss 100x10ss 100x10ss
tibia raises ss ss50x33 ss50x23 ss50x20 ss50x17
standing db curls warmups 10x10 15x01 20x10 25x10
v bar press downs 90x10 100x10 110x10 super set starts 120x20ss 140x20ss 150x20ss 160x20ss
db curls w/gf attachments ss ss30x6/4
bench dips ss x15/4ss
standing bb curls w/gf attachements ss ss60x8/4
db incline skullies ss 30x12/4ss
reverse bb curls ss ss40x12/4
10 min step mill intervals 1-1
done for the day. very very irritating session today. took about 2 hours to do what should have taken under an hour. lots and lots of waiting. i did get a good workout in nonetheless with a stupid silly pump. cardio still sucked ass and i am seeing a pt later today for my shoulders and back. i will report later on what work is done and it's effectiveness.
meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
meal 3
10oz shrimp
2 and half cup white rice
2 tbl spn coconut oil
meal 4
8oz chicken
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats
1 cup spinach
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Re: Follow Along G's Run to the NA's
today
chest/tris/shoulders
10 min treadmill warmup
banded machine press 80x8 100x8 120x8 140x8 160x8 180x8 200x8 220x6f (i got 4 clean and last 2 were forced reps. the addition of bands is crazy on this machine)
incline bench press 145x6 185x6 225x6 255x6 275x6 (lost speed on last set so i ended it)
rev band bench 225x5 275x6 315x5 335x5 335x5 (rev band but still stupid)
v bar press downs 120x12 140x12 160x1 180x12 200x12
db lats 25x10/5 (20sec rest)
bent over db swings 30x30/3
done for the day. since my training week is all fucked up, i dropped the back movement for today. still a very very good session today. super strong and everything feels pretty good. i got legs n on friday but missed sat and sunday both which i get two rest days per week. i hate taking them back to back but my training partner had to work this weekend and my kids fall sports games and practice are running me ragged. i was freaking exhausted this weekend and i had to take a break or i would break something in my body. being in the heat probably doesnt help the fatigue at all either. i am eating like i should be but my appetite is freaking garbage. i did see the therapist on thurs. i had my entire upper body worked over and got a few movments to help fix my issues. i am still bruised up pretty bad but the pain and adhessions were actually not to bad at all. going to have more work done on my legs and shoulders next sessions and check on shoulder mobility and impingement as well. we shall see.
meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
meal 3
10oz shrimp (loving the shrimp addition)
2 and half cup white rice
2 tbl spn coconut oil
meal 4
8oz chicken
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats
1 cup spinach
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Re: Follow Along G's Run to the NA's
today
abs/back
standing lat pd crunches 70x10/4
one arm bb rows 25x8 50x8 75x8 100x8 110x8 120x8 130x8 (heavy and dry heaving haha)
low rows ss 140x10ss 180x10ss 200x10ss 220x10ss
stretchers ss ss100x8 ss120x8 ss140x6 ss120x8
db shrugs 75x25/4
rack pulls warmups 135x3 225x3 315x3
reverse hypers x15/4ss
rack pulls ss ss405x6/4
done for the day. up at 4am this morning and i was pretty beat down going in. once i got nice and warmed up strength was still up. good session today but a kick in the nuts. i am actually really happy with how everything went considering. i was dry heaving a bit on the bb rows but being bent over sucks ass. all that pressure is brutal. getting better day to day
meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
meal 3
8oz chicken
8oz white potatoes (just a little change up)
2 tbl organic grass fed butter
meal 4
8oz chicken
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats
1 cup spinach
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
guns01
today
done for the day. up at 4am this morning and i was pretty beat down going in. once i got nice and warmed up strength was still up. good session today but a kick in the nuts. i am actually really happy with how everything went considering. i was dry heaving a bit on the bb rows but being bent over sucks ass. all that pressure is brutal. getting better day to day
Good job pushing through, glad you had a productive workout. Go get some rest. :)
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Re: Follow Along G's Run to the NA's
yesterday:
arms/calves
10 min treadmill warm up
db curls 5x10 10x10 15x10 20x10 warm up
v bar press downs 80x10 100x10 120x10
TRI SET 1
v bar press downs ts 140x10ts 160x10ts 170x10ts 180x10ts 200x10ts
stand db curls w/fg ts 30x8/5ts
dips between benches ts ts x30 ts x25 ts x22 ts x20 ts x20
TRI SET 2
standing bb curl w/fg 60x8ts 70x8/4ts
reverse grip press downs ts 100x15ts 110x15ts 120x15/3ts
reverse curls ts ts50x15/5
machine toe press 170x30 190x30 210x30 230x30
done for the day. stupid stupid pumps as usual. elbows actually felt pretty good. sets kind of got slowed down a bit more than i like because my one training partner just did a half marathon this past weekend and his recovery is a tad bit sucky. so he slowed my tempo down a bit more than i like to between tri set movements. other than that great workout. super happy considering i was up since 4am again.
meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
meal 3
8oz chicken
8oz white potatoes
2 tbl organic grass fed butter
meal 4
8oz chicken
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats
1 cup spinach
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Re: Follow Along G's Run to the NA's
today
calves/chest/delts
seated calf raise 45x10/2 90x10/2ss 115x10ss 140x10ss
tibia raises ss ss30x64 ss30x51 ss30x33 ss30x23
machine press 80x10 100x10 120x10 140x10 start super sets 160x15ss 180x12ss 200x9ss 220x6+20p/ss
band over and backs ss x10/4
pec minor dips ss x15/4ss
band over and backs ss x10/4
reverse peck deck fly 75x15/3
db rear lat partials 30x60ds 15x30ds 10x10
spider walks x3/3
done for the day. another stupid pump workout. chest filled up really quick as did the delts. the over and backs kill my one elbow if i am not perfect and i wasnt perfect on a couple sets haha. all in all good fast paced workout today. happy with the weights and how everything felt today. making some really good progress even though sleep sucks ass lots of work in the heat and i am on my feet way to much. good day today with nothing going on and able to rest though. lots of sick people in my area and my mrs is sick today. we are hoping it is just a combo of weather and allergies. i have a bit of a head ache myself but really dont feel to bad. pressure change does have my joints a little achy but that's completely normal but note worthy to keep an eye on.
meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats
1 cup spinach
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Re: Follow Along G's Run to the NA's
yesterday
abs/legs
5 min stationary bike
standing lat pd crunches 70x10/4
roller work
seated leg curls 75x10 90x10 120x10 150x10 165x10 180x10 195x10ds 165x8ds 150x8+25p
banded leg press 180x8 270x8 360x8 540x8 720x8 900x8 (doubled up pair of red bands and orange bands)
banded squats 45x10 135x10 185x8 225x8 225x8 speed sets 135x6/6 (pair of doubled red bands)
leg press 360x61 (yes i did 61 reps)
done for the day. i forgot my damn belt so it started the workout with shitty start. i did move some really good weight around though and got a pretty nasty pump. i was really heavy with how heavy i was able to get on the double banded leg press and unfortnuately without my belt i wasnt pushing the weight on the squats. so i went ahead and got to where i felt comfortable and then dropped the weight and hammered out some speed work. i did 135 for 6 reps as fast as i could move it and then took 20 sec rest between sets. all in all a good workout even though i didnt get to squat heavy.
meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats
1 cup spinach
meal 6
cheat
6 loaded hot dogs w/chili cheese kraut and cole slaw
fries
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Re: Follow Along G's Run to the NA's
I am sure that 61 rep leg press wasn't painful at all. :)
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
qhams
I am sure that 61 rep leg press wasn't painful at all. :)
no pain at all lol. had to double what my partners got and then some just for shits and giggles.
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
guns01
no pain at all lol. had to double what my partners got and then some just for shits and giggles.
Pride is a mofo :)
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
guns01
no pain at all lol. had to double what my partners got and then some just for shits and giggles.
You are 'The Man" legs, legs, legs:bowdown:
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
Trixie
You are 'The Man" legs, legs, legs:bowdown:
everything else is getting better as well wink wink
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Re: Follow Along G's Run to the NA's
today
calves/chest/shoulders/tris
standing calf raise 135x10(x10) 155x10(x10) 175x10(x10) 195x10(x10) 215x10(x10)
machine press 80x10 100x10 120x10 140x10 160x10 180x10 200x10 220x10
incline bb press 165x8 195x8 235x8 265x8 285x8
reverse band bench press 225x5 315x5/3
reverse band close grip bench 225x5 275x5 275x5 275x10
stretch push ups x25 x17 x14
db lats 10and2 20x12 25x12/3
bent over db lat swings ss 40x20/3ss
spider walks ss x3/3
done for the day. felt really good and strong today. no issues at all and the pump was stupid. very very happy with today's performance for sure.
meal 1
4oz steak
2 whole eggs scrambled
1 p28 bagel
2 tbl spn coconut oil
meal 2
protein cake
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats
1 cup spinach
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Re: Follow Along G's Run to the NA's
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Re: Follow Along G's Run to the NA's
170 pages and going strong.
if all you wrote down on this log was what you ate that alone would be a wealth of knowledge. when I get my crap together i'll be ripping off some of your meal plans changing intake of course.
deffinately putting in solid work man. thanks for the wealth of information
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Re: Follow Along G's Run to the NA's
yesterday
abs/back
standing lat pd crunches 70x10/4
roller work
chest support machine rows w/mid trap rhomb empah 90x12 105x10 120x12 135x12 150x12 165x12 180x12
low rows ss 140x8ss 160x8ss 180x8ss 200x8ss
sup pds ss ss50x8 ss60x8 ss70x8 ss70x8
trap bar deads 135x3 225x3 315x3 405x3 495x5 495x5 495x5 495x5
banded hypers x31 x25
done for the day. early early am workout but still got a really good strong session in again. moved some really good weight and got some really good work in. no issues at all today other than being pretty tired haha. i actually didnt wear a belt for any of the workout today to see how well my lower back was holding up. no issues there, but i did keep on my neoprene one to keep the area warm. i always wear that stupid thing when training just for that purpose. it has helped out a whole lot for that purpose.
meal 1
4oz steak
2 whole eggs scrambled
1 p28 bagel
2 tbl spn coconut oil
meal 2
protein cake
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats
1 cup spinach
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Re: Follow Along G's Run to the NA's
Glad the back held up bud.
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Re: Follow Along G's Run to the NA's
yesterday
arms
10 min treadmill warmup
standing db curls 5x10 10x10 15x10 25x10 warmups non stop going up
v bar press downs 80x10 100x100 120x10 same thing
v bar press downs ss 140x12ss 160x12ss 180x12ss 200x12ss 200x12ss
db curls w/fg and w/o fat grips ss ss30x8/2 first 8 with fg second without 5 rounds of super sets here
reverse grip press downs ss 120x15/5ss
ez bar curls w/fg and w/o fg 60x8/2 with and without fg back to back like db 5 rounds of super sets
db preachers 30x8/4
banded jm press 135x8/4
done for the day. brutal arm day today. pump was skin splitting painful. joints all held up very well with no issues at all. my shoulders even felt pretty good for a change haha. only bad thing to note is i believe i am coming down with the flu or a very very bad cold. the mrs has been sick as crap for a few days and i think i am getting it myself now. so to keep from hammering my system i am skipping tomorrows workout just to rest. i am using zicam and all the other remedies in the tool box to try to off set this shit and cut it off early. hopefully i can either knock it out completely or shorten it at best. the sore throat is a pain in the ass. so i am putting some fish in to ease eating for a few days.
meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
16oz cod
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats
1 cup spinach
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Re: Follow Along G's Run to the NA's
db preachers 30x8/4 - is 30 the weight, 8 the sets, and 4 the reps?
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
qhams
db preachers 30x8/4 - is 30 the weight, 8 the sets, and 4 the reps?
30lbs for 8 reps for 4 sets 30x8/4
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Re: Follow Along G's Run to the NA's
today
legs
10 min stationary bike warmup
roller work
ghr x8/5
seated leg curls 150x8(15p) 165x8(15p) 180x8(15p)
frog stance leg press 180x12 270x12 360x12 540x12 720x12
squats 135x8 185x8 225x8ss 275x8ss 315x8ss
leg press ss ss450x15/3 (close stance constant tension)
done for the day. 4am workout and a rough morning. i am def getting sick and feeling every bit of it. no good strength tight chest and congested as hell. i was a huffing and puffing the entire time. i had in my mind to work up to 500 for 8 today. yeah right i would have passed out between 365 and 405 for sure. other than being about ready to die everything felt nice and smooth. so i had it in my muscles to get where i wanted today but my lunges and breathing damn sure were not having it. i did zero ab work today as well to keep the cns stress down and the squats were done explosively as well to off set the stress. i wont do any ab work or cardio at all until it clears up. just for recovery sake. i probably shouldnt have trained today but my sched my be dicked up all next week if i dont train the next 3 days. i need off days during the week coming up. so i am gutting through it now.
meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
16oz cod
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats
1 cup spinach
meal 6
cheat is tbd. i havent decided just yet what i am going to have
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
guns01
30lbs for 8 reps for 4 sets 30x8/4
Gotcha. I do it backwards of what you do :) That is why I was having a hard time understanding your workouts. :)
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Re: Follow Along G's Run to the NA's
yesterday
chest/shoulders
band warmups (way harder than i thought and pumped my shoulders up too much)
banded incline db press 25x10 40x10 55x10 70x10 85x10
incline bb press 165x8 195x8 225x8 275x8 275x8 275x8 275x8
decline press 135x15 185x12 225x9 275x6ds 225x6ds 135x22
stretch pushups x25 x19 x14
6 ways 5x10/4
banded face pulls ss x10/4ss
spider walks ss x3/4
done for the day. sick as shit but i got through with no real bad issues. strength is obviously down quite a bit but not to awful bad. no real complaints other than feeling like butt
meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
16oz cod
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats
1 cup spinach
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Re: Follow Along G's Run to the NA's
today
back
10 min treadmill warmup
sm bent rows 95x8 145x8 195x8 245x8 295x8 ds 345x6ds 245x6ds 145x15
ng pulldowns ss 100x8ss 120x8ss 140x8ss 160x8ss
cable rope pullovers ss ss100x10/4
reeves deadlifts 135x5 225x5 315x5 405x5 405x5 405x5 405x5 405x5 495x3 495x3 495x3
done for the day. still sick as a dog. lower back and sinus are pretty freaking angry at me. the bent rows were a serious kick in the nuts being bent over with a belt on and all the pressure. still again today i moved some really good weight considering and the pump was actually on point. still forcing food but getting it all in. i know i shouldnt be training hard but hopefully cutting abs and other really harsh cns stuff will let me get better with no issues. tomorrow is a day off so i should be able to get some good rest in other than having to do some kids sports stuff. been taking a couple naps during the day the last few days also. hopefully that helps out also.
meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
16oz cod
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats
1 cup spinach
meal 6 cheat
4 slices new york style pep pizza
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Re: Follow Along G's Run to the NA's
Yes you did move some good weight
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Re: Follow Along G's Run to the NA's
Took me a bit but I finally have went through your amazing, informative, most disciplined, most visited, journal! Just a great measure always going in spite of anything!!! Thanks guns!!!
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Re: Follow Along G's Run to the NA's
yesterday
chest/delts
10 min treadmill warmup
machine press 80x10 100x10 120x10 150x20 160x15 170x12 180x9 190x6
incline press 1165x30 185x20 225x10
rear lat db swings 40x60ds 20x30ds 15x10
db lats 20x10 25x10 30x10 30x10 30x10
done for the day. nothing special at all today. very high rep stuff for a nasty pump. intra has been added back in at this point.
meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
intra
2 scoops intra
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
16oz cod
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats