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Re: Follow Along G's Run to the NA's
today
chest/delts/cardio
hand bike warmup
banded db press 25x10 40x10 55x10 65x10 70x10 75x10
machine press 80x6 90x6 100x6 120x6 140x6 160x6 180x6 200x6 (2sec lock out contractions)
incline bb press 155x8 185x8 205x8 225x8
reverse pec deck fly 75x8 90x8/7 (went back to back with the mrs on these. only resting enough for her to go)
db lats (same as about) 25x8/8
15 min step mill intervals 2-1
done for the day. dicked up sched for the day. had an eye doc appt again with a full exam and they are def not punctual nor do the move very fast. so that threw off our morning session completely and put us in way later than usual. i actually did get in a really good session today. not the strongest by any means but everything felt really good and we seriously pushed the pace. so the pump was painful but productive. i did have some gut issues this am that i dont know where it came from. so i got to iron that out on what happened.
meal 1
5 whole eggs w/light cheese
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
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Re: Follow Along G's Run to the NA's
today
back/cardio
hand bike warmup
activation exercises 2 rounds
one arm sup grip pull downs 35x10 45x10 50x10 60x10/2 (2sec contractions)
t bar rows 45x8 90x8 135x8 180x8 ds180x8ds 135x8ds 90x8ds 45x8
rack pulls 135x8 185x8 225x8 275x8 315x8 405x8
med grip low row 100x10 120x10 140x10 160x10
stretchers 85x12 100x12/3
db shrugs 2sec contractions 65x10 75x10 85x10 95x10 (neck didnt like the last set)
15 min step mill intervals 2-1
done for the day. pretty good and heavy day today with a good pace. no issues with lower back pump at all today so it was smooth sailing for the most part. i did get a little issue going on with the bad bicep but nothing crazy. it just tightened up a little bit. so overall a really good day with a good pump, so i would say it was successful across the board.
meal 1
5 whole eggs w/light cheese
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
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Re: Follow Along G's Run to the NA's
Brother, when you shrug....is it straight up and hold. Or is there any movement backwards?
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
Pushtoday
Brother, when you shrug....is it straight up and hold. Or is there any movement backwards?
no rotation or movement at all, it is horrible for the rotators doing that. i tuck the chin or go neutral chin and go straight up and down. i have had issues with the right trap/neck for a while now. i need to have my pt work on it next time i go in. funny it doesnt always tweak but when it does, it is a huge pain in the ass. it is good today so i didnt get it to bad yesterday.
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Re: Follow Along G's Run to the NA's
today
legs/cardio
stationary bike warmup
rumble roller work
lying leg curls (activation) 60x20/2
db lying leg curls 30x10/4
ghr x10/4
frog squats on hack 3 sec neg x12 50x12 90x12 180x12 270x12
one leg leg press on machine 215x10 235x10
occluded leg extension x15/2 start occ x15/5 (30sec between sets)
15 min step mill intervals 2-1
done for the day. another behind the 8 ball sched today. so super fast paced but damn good session. no crazy weight moving around or anything like that but focus and great contractions across the board. i even eeked out cardio at the end. so to say i hobbled out would be an understatement. my legs were absolutely jello. great day in the books.
meal 1
5 whole eggs w/light cheese
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
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Re: Follow Along G's Run to the NA's
I love that: hobbled out = great day!
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
guns01
we love that facility but it is much further away than our usual gym. our main gym is only a few blocks away from home. all the other ones are between 15-30 minutes away. so we will roll to the other ones every now and then for a specific machine or a little change up. my youngest is only 12 and he can use all the other facilities so we take him with us. cool thing is some have a ton of great back machines while others are more leg equipment focused. the one we went to yesterday has a strip of turf about 75 yards long down the center of the gym. so prowler work is actually air conditioned and more fun.
That’s really cool that you all train together and at different places to switch it up too!!
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
Love2liftkat
That’s really cool that you all train together and at different places to switch it up too!!
it is pretty cool. the trade off is the sched change to do so haha. i am a creature of habit and try to keep my meals on an exact time line as much as possible and i like to eat them fresh. we do try to do it at least a couple times a month
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Re: Follow Along G's Run to the NA's
yesterday
chest/delts/tri/cardio
hand bike warmup
hs incline press 55x12 70x12 90x12 115x12
machine press (2sec contraction) 80x8 90x8 100x8 120x8 140x8 150x8 160x8
machine fly ss 90x15ss 105x15ss 120x15ss 135x15ss
reverse peck deck fly ss ss90x15 ss105x15 ss120x15 ss105x15
cable lats 20x15 25x15 30x15 35x15
machine press 80x12 100x12 110x12 120x12
rope press downs 80x15 90x15 100x15 110x15
one arm overhead db exten 25x10 30x10/4
reverse grip press downs 100x10 110x10 120x10 140x10
15 min step mill intervals 2-1
done for the day. today was setup to be a super fast paced day. so we literally went back to back with only enough time for my partner to go. so the weights were not crazy and nothing really went to failure. pump after about 2 or 3 sets was on the verge of unbearable. great day in the books and the gym was actually empty so it took very little time to get it all in and done.
meal 1
5 whole eggs w/light cheese
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
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Re: Follow Along G's Run to the NA's
Fast paced is sometimes a better workout then we anticipate it will be!
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
BABY1
Fast paced is sometimes a better workout then we anticipate it will be!
that is as long as you have good cardio haha. lucky for me i have been killing the cardio to carry my big ass around and get more healthy
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Re: Follow Along G's Run to the NA's
yesterday
back/bi
handbike warmup
activation exercises 2 rounds
hs iso row low ng 45x8 90x8 135x8 180x8 225x8
chest supp ng over stretch rows 120x12 135x12 150x12 165x12
pull downs over stretch 100x10 120x10 140x10 160x10
pro grip low row with over stretch no clue on the weight but went heavy for 4 sets of 12
rope cable pull overs 80x10 100x10 120x10 140x10
cable curls 30x15 40x15 50x15 60x15 70x15 80x15 90x15
db cross body hammers 25x8 30x8 35x8 40x8
hs single arm preachers 35x15/4 (lost some reps here and there so they turned into forced reps)
done for the day. lots of over stretch work today to let blood in and open everything up. actually went pretty heavy gut it still wasnt to awful bad. everything was feeling really good and even though the gym was slammed up i was able to get it done pretty quick. i only had to wait for one thing. so my day and weekend wasnt ruined on that front. we grilled yesterday for my cheat with my strongman buddy. so we made our epic 4lb cheese stuffed bacon/sausage loaded burgers. so my cals were up about an additional 3k +. all in all a great day in the books.
meal 1
5 whole eggs w/light cheese
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
cheat
monster dbl cheese burgers w/bacon and stupid amounts of cheese
brownies w/ vanilla ice cream
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Re: Follow Along G's Run to the NA's
today
legs/cardio
stationary bike warmup
lying leg curls w/chains 25x10 45x10 70(1)x10 70(2)x10 70(3)x10 ds70(4)x10ds 70(3)x10ds 70(2)x10ds 70(1)x10ds 70x10
leg extensions w/chains 45x10 70x10 90(1)x10 90(2)x10 90(3)x10 ds90(4)x10ds 90x(3)x10ds 90(2)x10ds 90(1)x10
belt squat x10 90x8 180x8 270x8 360x8 450x8 540x8
chambered spider bar x8 185x8 265x8
prowler push ss 180x40ss 270x40ss 360x40ss 400x40ss
prowler banded drags ss 180x40 ss270x40 ss360x40 ss400x40
done for the day. went to the great indoor facility that's super equipped again today. great session with a super nasty pump from the get go. moved some really really good weight around and everything felt good and smooth. no issues at all to note. i did cut the spider bar squats a little bit short because of time and they were a bit heavier than i wanted to go after hitting belt squats. that bar is crazy to use after being super fatigued and no point in getting hurt. i made up for it on the prowler work though. i have also moved up to full daily dose of nialor today. flushing isnt bad at all and hopefully the last 500 for the day wont put me over the edge.
meal 1
3 whole eggs w/light cheese
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
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Re: Follow Along G's Run to the NA's
Damn 4lb burger! [emoji488]
Plus brownies and ice cream.
I would be ruined for a day or two. [emoji6]
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
Pushtoday
Damn 4lb burger! [emoji488]
Plus brownies and ice cream.
I would be ruined for a day or two. [emoji6]
Sent from my iPhone using Tapatalk
we dont do them to often but when we do we go all out. the actual burger has ground up bacon sausage and cheese in the inside. then of course bacon and cheese on top. they are stupid massive and not to many people can finish them, but we can haha.
now this week i am fighting to balance my weight back out because i shot up 4lbs over the weekend. it was worth it though
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Re: Follow Along G's Run to the NA's
today
chest/delts/tri/cardio
handbike warmup
hs incline press 55x10 70x10 90x8 115x8 135x8
incline db press 2sec stretch 50x10 65x10 75x10 85x10
pec minor dip x12/4
pro incline db fly 25x10 30x10 35x10 40x10
db lats 20x15 30x15 25x15/2
reverse peck deck fly 60x30 75x25 90x20 105x15
ind handle reverse press down 80x15 90x15 100x15 110x15
one arm press down 35x10 45x10 55x10 70x10
15 min step mill intervals 2-1
done for the day. pretty good and heavy session today. shoulders arent really feeling great and healthy. so that was holding me back a smidge to start off with. they were actually pretty tender yesterday for some reason. maybe i am sleeping funky on them or something like that. they def feel pretty beat up though. my extra bad one is pulling pretty good into the pec again. so lots of fascia blasting and other recovery crap on that puppy. also got my full 1500mg dose of nialor in yesterday as planned. it's kind of funny how it works. no flushing with the first dose until right after i trained. not to crazy. then no flushing at all with my second one but the final one kicked in about 20 mins or so after i got into bed. nothing like pins and needles alongside of sun burn while trying to go to sleep. it didnt last to long nor was it all that bad. hopefully i get adjusted pretty soon. full dose again today as well.
meal 1
3 whole eggs w/light cheese
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
guns01
today
chest/delts/tri/cardio
handbike warmup
hs incline press 55x10 70x10 90x8 115x8 135x8
incline db press 2sec stretch 50x10 65x10 75x10 85x10
pec minor dip x12/4
pro incline db fly 25x10 30x10 35x10 40x10
db lats 20x15 30x15 25x15/2
reverse peck deck fly 60x30 75x25 90x20 105x15
ind handle reverse press down 80x15 90x15 100x15 110x15
one arm press down 35x10 45x10 55x10 70x10
15 min step mill intervals 2-1
done for the day. pretty good and heavy session today. shoulders arent really feeling great and healthy. so that was holding me back a smidge to start off with. they were actually pretty tender yesterday for some reason. maybe i am sleeping funky on them or something like that. they def feel pretty beat up though. my extra bad one is pulling pretty good into the pec again. so lots of fascia blasting and other recovery crap on that puppy. also got my full 1500mg dose of nialor in yesterday as planned. it's kind of funny how it works. no flushing with the first dose until right after i trained. not to crazy. then no flushing at all with my second one but the final one kicked in about 20 mins or so after i got into bed. nothing like pins and needles alongside of sun burn while trying to go to sleep. it didnt last to long nor was it all that bad. hopefully i get adjusted pretty soon. full dose again today as well.
meal 1
3 whole eggs w/light cheese
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
Still kicking ass. God job brother
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
thudgens96
Still kicking ass. God job brother
Sent from my SM-S975L using Tapatalk
thanks man. trying to keep up with the grind
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Re: Follow Along G's Run to the NA's
Pec minor dips! [emoji736]
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
Pushtoday
Pec minor dips! [emoji736]
Sent from my iPhone using Tapatalk
they look stupid and like you really arent doing anything but they are def no joke. i always get a chuckle out of assuming people are thinking i am half assing my dips. joke is on them haha
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Re: Follow Along G's Run to the NA's
today
back/cardio
activation exercises 2 rounds
chins x10 x10 x8/2
chest support t bars 45x10 90x8 135x8 ds180x7ds 135x8ds 90x8ds 45x8 (these were a series kick in the nuts, that chest pad is brutal)
normal deadstop t bar ng 50x8 95x8 140x8 185x8 230x8
banded rack pull 2in below knee 135x8 185x8 225x8 275x8 315x8 405x4 (to much at 405. went for 5 or 6 but form was sloppy at 4)
hs shrugs 90x10 180x10 270x10
15min step mill intervals 2-1
done for the day. not my regular gym today so no hand bike warmup. no ac in that gym so i really didnt need to much of a warmup. really good session overall and was able to move some pretty good weight. pump was good even though i was sweating bullets. i wanted to pull more today but damn if the bands didnt kick me in the nuts. 405 felt like 800. i also had the treat of my nialor flush kicking in big time head to toe when i first started training and it lasted until i got to rack pulls. that was an awesomely uncomfortable experience. funny thing is i didnt get any flushing at all last night at bed time. i think the product is just messing with me keeping me on my toes. i cant wait to see what it does to my lipid profile.
meal 1
3 whole eggs w/light cheese
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
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Re: Follow Along G's Run to the NA's
today
legs/cardio
stationary bike warmup
rumble roller work
hs seated leg curls 25x15 45x15 70x15 80x15 95x15
db frog squats 3 sec neg 50x10 70x10 90x10 110x10
bulgarian split squats 25x8 45x8 65x8 85x8
laying db leg curls ss 30x12/4
cable pull through ss ss100x10 ss120x10 ss140x10 ss160x10
15 min step mill intervals 2-1
done for the day. not a crazy or bad session today but it still beat my ass pretty good. the pump was actually brutal nasty right out of the gate and it didnt go down at all for the duration. so even though it doesnt look to hard on paper it did end up being a pretty good session. i did miss my occluded leg extensions because they pulled the pads off for repair before i got to them. so we just skipped them for today. i did get a little more nialor flush kicking when i first started training today but it went away much faster than yesterday. so fingers crossed i am getting used to it finally. nothing last night either.
meal 1
3 whole eggs w/light cheese
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
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Re: Follow Along G's Run to the NA's
today
chest/delts/tri/cardio
hand bike warmup
machine press neutral grip 80x10 90x10 100x10 120x15 140x12 160x10 180x8
db twist press 25x8 40x8 55x8 65x8 70x8
machine fly ss 90x15ss 105x15ss 120x15/2ss
dips ss ss x10/4
TRI SET
reverse pec deck fly ts 75x15ts 90x15/3ts
db lats ts ts25x8/4ts
db front raise ts ts10x10/4
TRI SET
straight bar press downs ts 100x10ts 120x10ts 140x10ts
pro grip db kick backs ts 20x10/3ts
ind handle reverse grip press down ts80x10 ts90x10 ts100x10
15 min step mill intervals 2-1
done for the day. fast pace with a nasty pump today. nothing crazy or fancy at all but overall everything felt really good. i can def tell a difference when i dont fascia blast my chest/delt prior to training them. i did them today and i dont get no where near the tightness feeling like it's going to tear. so that was a good thing. i did get a tad bit of flushing from the nailor but not bad at all. so that is getting much much better. chalk today up as a successful one. may have a new training partner trial next week. we will see if he can hang or if he falls off like everyone else always does.
meal 1
3 whole eggs w/light cheese
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
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Re: Follow Along G's Run to the NA's
Looks like a lot of volume.
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
Pushtoday
Looks like a lot of volume.
Sent from my iPhone using Tapatalk
it was but we got it knocked out quick. i am actually a little sore today haha
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Re: Follow Along G's Run to the NA's
today
back/bi
handbike warmup
activation exercises 2 rounds
db seal rows 25x10 35x10 40x10 50x10 60x10
sm bent row flat back 155x10 185x10 225x10 275x10
swiss bar med grip pulldowns 100x8 120x8 140x8 160x8
one arm low rows 40x12 50x12 60x12 70x12
hs shrugs 90x15 140x12 180x12 230x10
db curls 25x10 30x10 35x10
db hammers 25x10 30x10 35x10
done for the day. great freaking session today. no issues at all great contractions across the board and the pump was fantastic. we actually got through it pretty quick and only had to wait briefly a couple of times. so a great ending to a really good week.
meal 1
3 whole eggs w/light cheese
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
cheat meal
4 slice meat lovers pizza
10 caramel creme doughnut holes
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Re: Follow Along G's Run to the NA's
today
legs/cardio
stationary bike warmup
hs seated leg curls 25x10 50x10 75x10 100x10 ds75x10ds 50x10ds 25x10
leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10 720x10 (cut it here because the leg press was getting a little rickity)
machine squats 90x10 180x10 270x10 360x10 450x10 540x10
banded stiff leg deads x10 95x10 145x10 195x10
15 min step mill intervals 2-1
done for the day. hell of a kick in the nuts session today. we did it in the gym that has zero ac so that was also an aggervating factor haha. we did everything back to back only resting long enough for my partner to go. as noted the leg press when i got up to 8 plates was swaying a little bit back and forth and i didnt like that sensation at all. so i prob had another 2-3 sets in me but i wasnt risking it. knees were a tad bit tender today but nothing that held me back at all. great session with a nasty nasty stupid pump.
meal 1
3 whole eggs w/light cheese
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
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Re: Follow Along G's Run to the NA's
Fast pace, and no a/c.
I’ll bet you worked up a good sweat.
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-
Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
Pushtoday
Fast pace, and no a/c.
I’ll bet you worked up a good sweat.
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i was wringing it out of my shirt and shorts man. it is funny when you can stand in one spot and leave a puddle haha
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
guns01
i was wringing it out of my shirt and shorts man. it is funny when you can stand in one spot and leave a puddle haha
I feel ya brother the amount I sweat is truly embarrassing. And I 100% know it's a weight thing. Cause it's not bad as long as I stay below 185 lbs. But it's insane it's like there is a switch. 185 up I'm like a faucet. It blows when the goal is 195.
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Re: Follow Along G's Run to the NA's
That kind of sweating is the best feeling ever!!!
-
Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
thudgens96
I feel ya brother the amount I sweat is truly embarrassing. And I 100% know it's a weight thing. Cause it's not bad as long as I stay below 185 lbs. But it's insane it's like there is a switch. 185 up I'm like a faucet. It blows when the goal is 195.
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imagine it at 293 in a hoodie. hell i am only 270 now and it is just as bad haha
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
guns01
imagine it at 293 in a hoodie. hell i am only 270 now and it is just as bad haha
I wish I could imagine it. My hat is off to you brother I was 215 once with a 31 in waist. It's 29 now. Anyway at 215 I was miserable it was new and came on to fast.
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
thudgens96
I wish I could imagine it. My hat is off to you brother I was 215 once with a 31 in waist. It's 29 now. Anyway at 215 I was miserable it was new and came on to fast.
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i made the climb up from the mid 230s 1-3lbs a week all the way up there. now we ease it back down until the next push haha
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Re: Follow Along G's Run to the NA's
today
chest/delts/tri/cardio
hand bike warmup
machine press 80x8 90x8 100x8 120x8 140x8 160x8 180x8 200x8 220x8
incline press 135x8 185x8 205x8 225x8 added reverse band 275x8 315x8 365x8 ds365x8ds 315x8ds 275x8ds drop band 225x8ds 135x8
db floor press 50x10/4
incline pro fly 25x10/4
reverse pec deck fly w/iso 75x15 90x15 105x15(to heavy) 90x15
db lats 25x20/4
dual rope press downs 70x15 80x15 90x15 100x15
one arm overhead db extensions 30x10/4
15 min step mill intervals 2-1
done for the day. great pretty heavy one in today. surprising no pec tie in issues or tightness at all, so i pushed it a little but i did put the reverse band stuff in to over load the mid to top point of the inclines. hopefully now i can start to lower the band tension and start super heavy work again. i was actually happy with how fast the bar moved at 225. so i will say a damn successful day in the books.
meal 1
3 whole eggs w/light cheese
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
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Re: Follow Along G's Run to the NA's
Geez, another high volume day.
And pretty heavy as well. [emoji1306]
How long was this session?
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-
Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
Pushtoday
Geez, another high volume day.
And pretty heavy as well. [emoji1306]
How long was this session?
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took about an hour and some change. more like an hour and 15 but it takes me about 5 or 10 mins to stop sweating after intervals before i leave. so i sit on the stairs before going to my ride. so after the pause still under an hour and a half
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Re: Follow Along G's Run to the NA's
today
back/bi/cardio
handbike warmup
activation exercises 2 rounds
db rows same leg forward 60x8 80x8 100x8 120x8 130x8
one arm cable rows 40x10 50x10 60x10 70x10
t bar rows 45x8 90x8 135x8 ds180x8ds 135x8ds 90x8ds 45x8
db pullovers 40x10 50x10 60x10
wide grip stretch pulldowns 100x10 120x10 140x10
hs shrugs 90x10 180x10 270x10
db hammers 25x10 30x10 35x10 40x10
incline db concentration curls 15x10 20x10/3
15 min step mill intervals 2-1
done for the day. pretty good session in today. moved some pretty good weight and got one hell of a nasty pump. i went solo so i think i went a little to quick at times and paused a little to long at others. training to pace it solo is such a pain in the ass. still got in a really good one though and actually even the heavy stuff felt good and not so heavy. good day in the books
meal 1
3 whole eggs w/light cheese
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
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Re: Follow Along G's Run to the NA's
today
legs/cardio
stationary bike warmup
rumble roller work
one leg lying leg curls 15x15 20x15 30x15 40x15 50x15 cs 50x15cs 50x10cs 50x5cs 50x5
db dead stop stiff leg 60x8 70x8 85x8
bulgarian split squats 25x12 40x12 65x12 85x12
hacks 1.5 50x8 100x8 150x8 200x8
glute/ham hypers x10/3
15 min step mill intervals 2-1
done for the day. not a bad session at all today. got the blood flowing pretty good and nothing fancy or crazy. and nothing actually hurts to bad. knees are a little tight but nothing to bad. we will see how busted up i am tomorrow. got a sleep study tonight, so i probably wont sleep for shit.
meal 1
3 whole eggs w/light cheese
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
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Re: Follow Along G's Run to the NA's
What’s the sleep study all about?
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