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Re: Follow Along G's Run to the NA's
today
chest/delts/tris
handbike warmup
activation exercises ss 4 rounds ss
machine press ss ss75x10 ss90x10 ss105x10 ss120x10 135x10 150x10 165x10 180x10 195x10 210x10 225x10 (not the normal machine i like to use)
bench press 135x6 185x6 205x6 225x7 255x7 275x7 275x7
dips x10/3
db press 70x8/3
cage press 95x6 145x6 195x6 165x6 (195 was slow and way to heavy even though i got it)
reverse pec deck 75x25/4
cable press downs 100x8 120x8 140x8 160x8 180x8 200x8
over head one arm db exten 25x12 30x12 35x12/2
done for the day. not a bad session at all today. moved some pretty good weight and everything felt pretty good. got a great pump going. i didnt do cardio because we had to run around all morning making preps for the hurricane. so i figure that with the stress i have burned more than enough cals. not to mention having to prepare everything outside and around our house. most likely i wont be able to train for the remainder of the week because of the stupid ass storm. looking like it is going to be really really bad. going to get my food out and prepped up for the next few days so i am not getting in and out of the fridge and freezer. prep for a damn storm sucks ass.
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
8oz kumbucha
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Re: Follow Along G's Run to the NA's
Looks like a great session to me!
Had to look up the kumbucha! [emoji848]
Praying things aren’t too bad for you through the storm!!
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
Love2liftkat
Looks like a great session to me!
Had to look up the kumbucha! [emoji848]
Praying things aren’t too bad for you through the storm!!
it's great for your stomach and digestion. does some other good things also. on a side note it isnt very tasty at all. and thank you, hopefully you guys will dodge it as well
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Re: Follow Along G's Run to the NA's
today
back/bi
handbike warmup
activation exercises ss 4 rounds ss
meadows rows ss ss x10 ss25x10 ss50x10 ss75x10 100x10 125x10
rack pulls(2in lower than last week) 135x3 185x3 225x3 275x5 315x5 365x5 405x5 455x3 (10sec reset) x2
cable pull overs ss 100x8ss 120x8ss 140x8ss 160x8ss
one arm sup pull downs ss ss50x8 ss60x8 ss70x8 ss80x8
face pull 100x12 110x12 120x12
standing ez bar curls 40x12 50x12 60x12 70x12
db hammers 25x10 30x10 35x10 40x10
done for the day. say what? yes i made it to the gym. the gym's managing partner made it back into town and is keeping it open as long and as soon as possible. so i got to hit all the major primary days. was an ok session today. felt good stable and strong on the meadows rows, not so much on the pulls. felt great up to 405 but when i hit the first 3 on 455 it felt bad and off. so instead of cheating myself out of those final two reps. i pulled back took about 10 deep breaths reset and pulled the other 2. those 2 actually felt right. may have lost focus or dicked up my setup initially but i knew if i pulled number 4 setup that way i would hurt something. all in all though other than that minor setback it was an excellent day. i have also figured out that i am stronger pulling off the floor than i am a few inches off the floor or even above the knee. not normal for most people but that's how i am setup. no training tomorrow since it is an off day and i dropped cardio again today making my finalized prep for the storm.
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
8oz kumbucha
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Re: Follow Along G's Run to the NA's
That is pretty impressive that you’re stronger off the floor! I haven’t attempted any other way since I’d basically have to stack weights in order to lift it. (No true power rack in my gym)
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
Love2liftkat
That is pretty impressive that you’re stronger off the floor! I haven’t attempted any other way since I’d basically have to stack weights in order to lift it. (No true power rack in my gym)
we have boxes that have like 2in sections that you can add and take away. plates work pretty good or if you are needing small adjustments you can stand on a plate like a def while the weights on the bar are on something. that's great for small adjustments. in a pinch, or just to change the angle if you have a floor mounted t bar station or landmine. you can do your deads that way and same with a plate under you. you can really lock the lats in with the tbar version and pull nicely
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
guns01
we have boxes that have like 2in sections that you can add and take away. plates work pretty good or if you are needing small adjustments you can stand on a plate like a def while the weights on the bar are on something. that's great for small adjustments. in a pinch, or just to change the angle if you have a floor mounted t bar station or landmine. you can do your deads that way and same with a plate under you. you can really lock the lats in with the tbar version and pull nicely
Good idea! Can’t believe I never thought of that! Will try for sure! Thanks!
How are you guys hanging in on the weather? Looks like it just won’t leave NC
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Re: Follow Along G's Run to the NA's
Glad your safe and back in the gym. [emoji1320]
Sent from my iPhone using Tapatalk
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
Pushtoday
Glad your safe and back in the gym. [emoji1320]
Sent from my iPhone using Tapatalk
def safe but far from fucked up. we had some pretty good damage lost all of our food and just got power and good cell service yesterday man. it was miserable and sucked something fierce. we made it through though and hopefully i can get back in for some touch up training tomorrow. no clue when i will be able to get some good clean food going in on a consistent basis. no real supply of anything fresh as of right now, so idk. could have been much worse but living off of one hot meal if we were lucky and pb and j and canned food is terrible lol. all good though, i didnt lose water service at all
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Re: Follow Along G's Run to the NA's
today
legs/cardio (kinda deload)
stationary bike warmup
seated leg curls 75x10 90x10 105x10 120x10 135x10
abductor ss 80x10ss 90x10ss 100x10ss 110x10ss
adductor ss ss190x10/4
machine leg press 6 sets of 10 went up to the full stack. no clue on the weight but it was pretty light)
leg extensions 4 sets of 10. same thing here
15 min step mill intervals 2-1
done for the day. guess who actually made it back into the gym? this guy and i found some of the foods i needed. not everything but i got protein and some fat and carbs. so i will be able to get some nitrogen balance back and blood moving to finish this week out. not going to be anything crazy though and i will just pump and get my cardio in. that cardio after having almost a full week of doing nothing and being super dehydrated and under eating kicked my butt. i was huffing and puffing and my heart rate jumped up high. crazy how fast you lose it and or when you are not firing on all cylinders as usual. last night was the first night with my cpap as well. so i should be able to get everything back into wack finishing out the week.
meal 1
3 whole eggs
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
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
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
meal 6
6oz turkey
12oz red potato
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
Holy Hell, I guess Now it’s time for some catch up. What’s the plan slow and steady?
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
Pushtoday
Holy Hell, I guess Now it’s time for some catch up. What’s the plan slow and steady?
Sent from my iPhone using Tapatalk
going to go easy for the remainder of the week, while i refuel and rehydrate and wake the muscles back up. then monday i will try to go back wide open again. should be able to have all of my food needs and stuff covered by then. well at least hopefully. i do have all my turkey and stuff back as well as a stock pile of rice potatoes and oats. so i should have no problem going at it monday, fingers crossed
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Re: Follow Along G's Run to the NA's
today
chest/delts/tri/cardio
hand bike warmup
machine press 80x10 90x10 100x10 120x10 140x10 160x10 180x10
hs incline 50x8 75x8 100x8/2
machine fly 90x10 105x10 120x10 135x10
reverse pec deck fly 75x20/4
db lats 25x10/4
cable press downs no clue on weight did sets of 10 until i hit the stack. 4 sets total
oa overhead db extension 20x10 25x10 30x10 35x10
15 min step mill intervals 2-1
done for the day. well i got in and got it done. it was a very very painful day in today. my shoulders hurt, my elbows hurt, chest was super tight and everything felt stupid heavy. so to say today was a success would be a half truth. i did get a pump going and got my cardio in so that was successful other than that it was a freaking wash. i know i will be happy that i did it next week and fingers crossed i will be 100% and good to go on monday. i started up the trest ace today. the big note on it is it has a bit of pip and burns like fire. i will accept that as long as it does what it is supposed to do.
meal 1
3 whole eggs
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
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
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
meal 6
6oz turkey
12oz red potato
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
So glad you’re ok! Was worried! Hate you guys had so much flooding and damage! Heart breaking!! Good to see you’re back at it
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
Love2liftkat
So glad you’re ok! Was worried! Hate you guys had so much flooding and damage! Heart breaking!! Good to see you’re back at it
thanks. we will get back on track in no time
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Re: Follow Along G's Run to the NA's
today
back/bi/cardio
hand bike warmup
hs iso row 45x10/2 90x10 135x10/3
one arm sup pull down 50x10 60x10/3
rope face pulls ss 100x10ss 110x10ss 120x10ss
cable pull overs ss ss100x8 ss110x8 ss120x8
deads 135x10 225x10 315x10
seated db curls 15x10 20x10 25x10 30x10
db hammers 25x10 30x10 35x10 40x10
15 min step mill intervals 2-1
done for the day. much better session today. not as much ache and pain going on at all today. still a tad bit tight though but everything didnt feel like a damn ton. so i will take it as a positive sign. great pump and the deads actually felt really good surprisingly. i probably should have left them alone but all the hypers were taken and i wasnt waiting.
meal 1
3 whole eggs
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
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
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
meal 6
6oz turkey
12oz red potato
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
stationary bike warmup
lying leg curls 25x12 45x12 70x12 90x12 115x12 135x12 180x12
leg press 180x8 270x8 360x8 450x8 540x8 630x8 720x10 (this machine was heavy as hell)
belt squats 90x12 180x12 270x12 360x12 450x12
leg extensions x15/3 (no clue on weight)
db stiff leg dead 60x10 65x10 70x10
done for the day. running way way behind today on my time line. an older friend of my wife is in the hospital and most likely not going to make it. so we stopped in to visit and check on the family before training. so i had to skip my cardio due to timing. weight is still down so i dont think it will hurt anything haha. felt ok training today. knees, hips and the one hip flexor were a tad bit tight and achy but i also forgot my roller. not a bad day but a kind of off day. i still moved some pretty good weight pretty easy and it didnt feel overly heavy. well the setup on that particular leg press makes light weight feel stupid heavy regardless of how good the day is. not our normal gym so we had that and the belt squat to work with today. i didnt want to back squat today, just to be cautious. over all in all reality not that bad of a day.
meal 1
3 whole eggs
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
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
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
meal 6
6oz turkey
12oz red potato
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/delt/tri/cardio
hand bike warmup
activation exercises ss 4 rounds ss
machine press ss80x12 ss90x12 ss100x12 ss120x12 140x12 160x12 180x12 200x12 220x12 230x12 (couple forced reps on last set)
incline press 155x6 185x6 205x6 225x6 255x6 275x6
dips x10/3
machine fly 105x10 120x10 135x10
db lat swings 55x20/4
reverse pec deck fly 75x25/4
cable press downs 100x12 120x12 140x12 160x12 180x12
15 min step mill intervals 2-1
done for the day. other than a little joint pain and stiffness today was a spot on day. no real issues at all going in or by the end. felt nice strong smooth and got a great pump going. cardio is still kicking my butt when it wasnt before, so that aspect sucks with only missing a week. good stuff across the board today though.
meal 1
3 whole eggs
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
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
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
meal 6
6oz turkey
12oz red potato
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
That’s cool brother.
Getting back into a groove it seems. [emoji106]
Sent from my iPhone using Tapatalk
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Re: Follow Along G's Run to the NA's
today
back/bi/cardio
handbike warmup
activation exercises ss 4 rounds ss
meadows rows ss ss x12 ss25x12 ss50x12 ss75x12 100x12 125x12
rack pull 135x5 185x5 225x5 275x5 315x5 365x5 405x5 500x5 (yeah buddy)
db pull overs 50x8 55x8 60x8/2
machine row 135x8 150x8 165x8 180x8
db preachers 25x8/4
15 min step mill intervals 2-1
done for the day. excellent day today. great strength great pumps and no issues at all. we actually got a pretty good pace going as well i didnt feel like i was about to fall over and die. so after 3 days i think i have the rust shaken off and may be on the up. pulled 500 hundred from about just under the knee cap which is a great pull for me at that height. i am stronger off the floor than off the pin for some reason. going to be nice and stupid sore most likely. cardio still sucks ass but it wasnt as bad as it was when i started it back up after the break. very good day in the books for sure.
meal 1
3 whole eggs
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
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
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
meal 6
6oz turkey
12oz red potato
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
Great work! Especially on the 500!! How are things since Florence?
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
Love2liftkat
Great work! Especially on the 500!! How are things since Florence?
not to bad. still waiting on the insurance adjuster to come in and take a look and get the repair process going. so my son is sleeping at the foot of our bed in our room for now. probably got mold and def have mold in the garage really bad. once they get in they are going to have a job. we cleaned up and tossed everything we could ourselves though. eating pretty good now but still in the process of replacing everything that we lost. so it is pretty much a work in progress
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Re: Follow Along G's Run to the NA's
today
chest/delts/tri/cardio
hand bike warmup
activation exercises ss 4 rounds ss
db twist press ss30x8 ss35x8 ss40x8 ss45x8 50x8 55x8 65x8
decline db fly ss 25x8ss 30x8ss 35x8/2ss
decline db press ss ss50x8 ss55x8/3
reverse pec deck fly 75x15 90x15/3
bent over db swings 55x20/4
cable press downs 4 sets of 15 last set was stack. no clue on the actual weight. i did 1/4 1/2 3/4 and the full stack
15 min step mill intervals 2-1
done for the day. another pretty good day in the books. shoulders were a tad bit achy and elbows as well. they warmed up after the first few sets but they def werent happy going in. other than that a smooth secondary day with a great pump. will be traveling this weekend so not a complete training week but i think we are 100% back on track now.
meal 1
3 whole eggs
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
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
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
meal 6
6oz turkey
12oz red potato
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
seated leg curls x12/5 ds x12 x12 x12 (no clue on the weights, i had to guess so i did from like the quarter of the stack down to just above the bottom haha)
leg press 90x8 180x8 270x8 360x8 450x8 540x8 630x8 720x8 810x8 900x8 990x8 ds1080x3ds 1035x3ds 990x3ds 945x3ds 900x3ds 855x3ds 810x3ds 765x3ds 720x3ds 675x3
machine squats 150x8 180x8 210x8 270x8 310x8
banded good mornings x25/3
15 min step mill intervals 2-1
done for the day. so we went to hit one of our alternate gyms today for the plate loaded squat machine and it was still closed from the hurricane. so we had to go to an alternate shitty one. still got a great session in but my numbers were all over the damn place and it was damn near impossible to get any sort of tempo going. that and they didnt have enough 45lb plates. so i did add in 100lbers on so the weights i actually did were much higher but i didnt feel like doing the math. it was so bad that on my last set i had to use a 35 and 10 on each side to go up 90lbs. sucks because everything was feeling really good and strong today. all in all a good one though with a great pump. starting the week off on a good note i hope.
meal 1
3 whole eggs
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
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
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
meal 6
6oz turkey
12oz red potato
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
You got it in brother, that’s the important piece. [emoji1306]
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Re: Follow Along G's Run to the NA's
Looking great here big bacon dog lovin buddy! Oh and the donuts
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Re: Follow Along G's Run to the NA's
yesterday
chest/delts/cardio
hand bike warmup
activation exercises ss 4 rounds ss
machine press ss80x8 ss90x8 ss100x8 ss120x8 140x8 160x8 180x8 200x8 220x8 240x8
incline press 155x8 185x8 205x8 muscle rounds 245x4/6
db press 65x8 75x8 ds85x8 70x8ds 55x12
machine fly 105x10 120x10 135x10x10p
db lats 25x8 30x8 35x8 40x8
reverse pec deck fly 75x15/4 (2sec contraction)
15 min step mill intervals 2-1
done for the day. broke the weight on the focus movement like was laid out in programing. so this block was a success even with the pause and build back up period. everything is feeling pretty good so far. i also finished up the trest today as well and moving into the next block of that as well tomorrow. may be placebo but it could be the compound that bounced me back faster. i didnt see any increase in estro and did see a pretty next bump in libido from it on a side note. overall a really good product. i may do a long run on it and see if it really doesnt have a big impact on health markers and estro.
meal 1
3 whole eggs
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
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
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
meal 6
6oz turkey
12oz red potato
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
Hell yeah. Getting it done brother.
What was the Trest dose?
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
Pushtoday
Hell yeah. Getting it done brother.
What was the Trest dose?
Sent from my iPhone using Tapatalk
100mg ed. i am trying to figure out how to blast really hard and safely while keeping my health markers in check at the same time. got to learn lots of new stuff as i get older and dont quite bounce back like i did 5 years ago. this little test run should be a pretty good indicator. i do know that with this cholesterol supp i should be able to manage my lipids pretty well. now ironing out everything else is key
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Re: Follow Along G's Run to the NA's
today
abs/back/bi/cardio
handbike warmup
activation exercises ss 4 rounds ss
meadows row ss ss x8 ss25x8 ss50x8 ss75x8 100x8 125x8 150x8
dead lift 135x5 225x5 315x5 405x5 455x0 (almost blacked out)
stretchers 70x10 85x10 100x10 120x10
chest sup machine rows 150x8 165x8 180x8 195x8
hs preachers 60x8/4
db curls 25x10 30x10/3
15 min step mill 2/1
done for the day. not to happy with today's progress at all. i did hit the goal on one of the focus movements to start the session. the second one was deads and i was gunning for 500 for 5. well not happening today. i got set up with 455, got tight braced and started to pull. got it about 1/4 of the way up and my vision started to fade out on me and room started to move. dropped it and sat down. if i would have picked it up i can guarantee i would have blacked out and been flat on my back. idk if it's my allergies, sinuses or what but everything felt great on the pull from setup to the start other than rolling into black out. not my bp either because i checked it yesterday morning and it was spot on. leaning towards sinus/allergy problem. sucked ass for sure though cause i knew i had a ton in the tank left. other than that pretty good session and everything felt really good.
meal 1
3 whole eggs
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
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
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
meal 6
6oz turkey
12oz red potato
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/tris/cardio
handbike warmup
activation exercises ss 4 rounds ss
db twist press ss ss25x8 ss35x8 ss45x8 ss50x8 55x8/3
pec minor dips ss x8/4ss
dips ss ss x8/4
reverse pec deck flys ss 75x15ss 90x15/3ss
bent over db swings ss ss45x20/4
cable press downs 120x8 140x8 160x8 180x8 200x8
db skullies 25x12 30x12 35x12 40x12
15 min step mill intervals 2-1
done for the day. i had a little bit of pec and shoulder tightness starting off but it loosened up big time by the time i finished the first movement. right elbow was a bit tender for the duration as well. need to pay attention to make sure i am not locking out and or snapping when i am pressing or doing tris. other than that smooth sailing today with no real issues at all. got a great pump and a good pace going for the duration of the session.
meal 1
3 whole eggs
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
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
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
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
handbike warmup
db curl warmup 10x10 15x10 20x10 25x10 (all back to back)
chins x12 x10 x10 x8
3/4 cable pullovers working top end 80x10 100x10 120x10 140x10
hs pulldown w/ forced stretch 25x8 45x8 70x8 90x8/3
stretchers 70x10 85x10 100x10 120x10
db shrugs 50x10 70x10 80x10 90x10 100x10
done for the day. easy simple quick day in today. nothing more than pushing some blood in and stretching everything out. did have a little shoulder issue with tightness on the forced stretch pull downs but it is loosened up now. not actually using the machine i need but improvising on it. so that doesnt help to much. i did toss in that little bicep warmup because chins were first. i wanted to make sure i warmed up and protected them with that movement being first. i also forgot to do my damn activation exercises haha. good day in the books
meal 1
3 whole eggs
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
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
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
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
arms
handbike warmup
standing bb curls 20x10 30x10 40x10 50x10 60x10 (warmup)
cable press downs ss 80x10 90x10 100x10 120x10 ss 140x10ss 160x10ss 180x10ss 200x10/2ss
standing bb curls ss ss80x10/4
assist machine press downs ss 100x10ss 120x10ss 130x10ss 140x10ss 150x10ss
machine curls ss ss30x10 ss40x10 ss50x10 ss60x10 ss70x10
oa overhead db extensions ss 25x10ss 30x10ss 35x10ss 40x10ss
db hammers ss ss25x10 ss30x10 ss35x10 ss40x10
reverse bb curls 40x10/3
reverse grip press downs ds 120x10ds 100x10ds 90x10ds 80x10ds 70x10ds 60x10
done for the day. nothing crazy fancy or painful. well other than the stupid pump arm day. in and out quick. i made everything super sets today just to cut down on time and maximize the pump pain. great day in the books and saved my cheat for today. we are having company over for steaks. so excellent day.
meal 1
3 whole eggs
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
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
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
cheat
steak
regular loaded baked potato
green salad with dressing
banana pudding
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Re: Follow Along G's Run to the NA's
I'm Just getting caught up with your log.
Looks like you're back in the groove, of course just some little nagging issues.
But that seems to be the norm for you. :banghead:
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
Pushtoday
I'm Just getting caught up with your log.
Looks like you're back in the groove, of course just some little nagging issues.
But that seems to be the norm for you. :banghead:
yeah man, everything seems to be tracking and cracking as normal. had the insurance adjuster come in this past weekend so hopefully i will have the house fixed up and the mold and crap out soon. i think the mold is seriously dicking up my sinuses and allergies. once that is cleaned up i should be 100x better, could be fall coming in also. who knows, getting old sucks balls
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
guns01
yeah man, everything seems to be tracking and cracking as normal. had the insurance adjuster come in this past weekend so hopefully i will have the house fixed up and the mold and crap out soon. i think the mold is seriously dicking up my sinuses and allergies. once that is cleaned up i should be 100x better, could be fall coming in also. who knows, getting old sucks balls
I hear ya brother. At 46 I feel like most of my aches and pains are just from age.
Sent from my iPhone using Tapatalk
-
Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
Pushtoday
I hear ya brother. At 46 I feel like most of my aches and pains are just from age.
Sent from my iPhone using Tapatalk
you got me by a few years man. i dread 50 for damn sure but i will have a rascal motorized cart by then most likely
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Re: Follow Along G's Run to the NA's
today
legs/cardio
stationary bike warmup
rumble roller work
glute bridge w/iso x10(10s)/4
hs seated leg curls 25x8 45x8 70x8 90x8 100x8/4
squats x15 135x12 185x10 225x8 315x8 ds405x8ds 225x15
leg press 180x8 270x8 360x8 450x8 540x8 630x8 720x8 ds810x8ds 450x30
hacks 3sec neg 50x10 100x10 150x10
15 min step mill intervals 2-1
done for the day. excellent day in the books today. no issues at all today well still a little whoozie from sinuses but not to bad at all. all the weights moved great and got a really good pump going. i do think i may have ironed out a little of my issues. i think my cns may either be fried out or very stressed. good indicator for me is when i get ready to get into a medium all the way up to my heavy weights i start to shake a bit. so in prep to move the weight and get set up the slight shaking starts. so that tells me most likely i am having some cns issues. i have about 3 weeks left on this programming so i will try to keep pushing and take a nice deload to clean out and recover it completely before jumping back in. could also be to much coffee this am as well but i will pay more attention the rest of the week to see what's up.
meal 1
3 whole eggs
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
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
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
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/delt/tri/cardio
handbike warmup
activation exercises 4 rounds ss
db press ss ss25x10 ss35x10 ss40x10 ss55x8 70x8 85x8 105x8
incline bb press 135x15 165x12 185x10 205x10 225x10 255x10
db hex press 50x10/3
machine fly 105x10 120x10 135x10+10p
bent over db lat swings 50x20/4
reverse peck deck fly 5sec neg 75x8 90x8 105x8/2
overhead cable extensions 90x10 110x10 130x10 150x10
db tate press 25x10 35x10 40x10 50x10
15 min step mill intervals 2-1
done for the day. no training partners today so i was solo. so no pacer today nor any help. i was actually able to still move some pretty good weight though but i might have had another set of db presses in me. pec and shoulder both felt good and solid today. may have also moved a little to fast so weight could have probably been higher on pretty much everything. still a great session and a really good pump.
meal 1
3 whole eggs
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
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
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
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/bi/cardio
hand bike warmup
activation exercises 4 rounds ss
db rows ss ss60x8 ss80x8 ss100x8 ss120x8 140x8 150x8/3
chins x15 x12 x10 x8 x5 (goal was to hit 50 total reps)
low rows 120x10 140x10 160x10 180x10
banded db pullovers 50x10/4
low back machine 210x10 225x10
db hammers 25x10 30x10 35x10 40x10
15 min step mill intervals 2-1
done for the day. really good day today. no issues at all and everything felt good and smooth. moved some pretty good weight around and got a pretty nasty pump straight out of the gate. so def happy with how it went today. nothing to really note. i did start a new supp yesterday for my creatinine levels to see if we can get them down a bit. they are not terrible bad but they are still out of range. so kidney stuff entered the lineup last night. so i got my lipids good to go, liver good to go and now i have to get my creatinine level in check and i will be 100% healthy according to my doc haha.
meal 1
3 whole eggs
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
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
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats