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    Thread: Follow Along G's Run to the NA's

    1. #4606
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's



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      Thursday

      arms/cardio

      reverse hypers x10/4
      ind handle press downs 60x20 70x20 80x20 90x20 100x20 110x20 120x20 130x20 140x20
      cable curls 30x20 40x20 50x20 60x20 70x20 80x20 90x20 100x20
      assist machine press downs 60x20 70x20 80x20 90x20 100x20
      db hammers 20x12 25x12 30x12 35x12
      bench dips x41 x37 x31 x29

      done for the day. high high rep work but elbow wasnt an issue at all today.


      meal 1
      3 whole eggs
      4oz sirloin
      2 cups spinach
      1 cup oats
      1 orange
      meal 2
      8oz turkey
      1 cup jasmine rice
      75g avocado
      1 cup green vege
      meal 3(pre)
      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
      2 scoops whey iso
      4 cups captain crunch cereal
      1 cup coconut milk
      1 orange
      meal 5
      8oz chicken
      1 cup jasmine rice
      1 banana
      1 cup broc
      meal 6
      1 cup fage greek yogurt (2%)
      1 scoop whey iso
      60g granola
      150g berries
      meal 7
      8oz sirloin
      8oz purple potatoes
      onions and mushrooms
      TGBSupplements REP

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    2. #4607
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      Friday

      abs/legs/cardio

      reverse hyper x10/4
      ab wheel x15/4
      seated leg curls 90x20 105x20 120x20 135x20 150x20 165x20 180x20
      adductors 235x20 280x20/4
      leg press 200x8 300x8 400x8 490x8 580x8 670x8 760x8 850x8 940x8 ascending set 90x5 180x5 270x5 360x5 450x5 540x5 630x5 720x5 810x5 900x5
      belt squats 90x10 180x10 270x10 360x10
      20 min step mill lss

      done for the day. great pace and pump. a little bit of a lower back and hip issue but nothing serious at all. feeling more that it was coming from being pumped up more so than from being angry. very little rest between sets today.


      meal 1
      3 whole eggs
      4oz sirloin
      2 cups spinach
      1 cup oats
      1 orange
      meal 2
      8oz turkey
      1 cup jasmine rice
      75g avocado
      1 cup green vege
      meal 3(pre)
      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
      2 scoops whey iso
      4 cups captain crunch cereal
      1 cup coconut milk
      1 orange
      meal 5
      8oz chicken
      1 cup jasmine rice
      1 banana
      1 cup broc
      meal 6
      1 cup fage greek yogurt (2%)
      1 scoop whey iso
      60g granola
      150g berries
      meal 7
      8oz sirloin
      8oz purple potatoes
      onions and mushrooms
      TGBSupplements REP

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    3. #4608
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      Sunday

      calves/chest

      leg press calf raise 275x100
      db press 25x15 40x15 55x15 60x8 65x8 70x8 75x8 85x8 95x8 110x8 70x26
      machine incline press rp 225x5 240x5 255x5 280x12x3x1 165x28
      hs decline press 45x8 70x8 90x8 135x8 165x8 100x24
      machine fly 90x12 105x12 120x12 135x12

      done for the day. no elbow issues at all pressing today. it is still a tad bit tender but it isnt really hindering anything at the moment. strength is still climbing pretty good and i havent tabled off just yet. pump and pace were pretty good today. all in all a good session.



      meal 1
      3 whole eggs
      4oz sirloin
      2 cups spinach
      1 cup oats
      1 orange
      meal 2
      8oz turkey
      1 cup jasmine rice
      75g avocado
      1 cup green vege
      meal 3(pre)
      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
      2 scoops whey iso
      4 cups captain crunch cereal
      1 cup coconut milk
      1 orange
      meal 5
      8oz chicken
      1 cup jasmine rice
      1 banana
      1 cup broc
      meal 6
      1 cup fage greek yogurt (2%)
      1 scoop whey iso
      60g granola
      150g berries
      meal 7
      8oz sirloin
      8oz purple potatoes
      onions and mushrooms
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    4. #4609
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      Monday

      abs/back/cardio

      reverse hypers x10/4
      ab wheel x15/4
      meadows rows 25x8 50x8 75x8 100x8 125x6(dislocated finger) 75x16
      t bar rows 45x8 70x8 90x8 115x8 135x8 70x16
      chins x10/4
      db pullovers x31 35x16ds x17
      20 min stepmill intervals 2-1

      done for the day. well elbow was solid today but i dislocated my middle finger picking up the bar for the meadows rows. lots of good painful fun on that one. i gripped it started to row and something popped in my palm around my middle finger, a good little jolt of electricity and then pain. absolutely destroyed my ability to grip. so i wrapped up as best as i could with middle finger extended and finished as heavy and solid as possible. pretty good pump but def a day that i left a lot in the bag. nsaids and ice are on the damn menu now. dont have time to let this one linger around.


      meal 1
      3 whole eggs
      4oz sirloin
      2 cups spinach
      1 cup oats
      1 orange
      meal 2
      8oz turkey
      1 cup jasmine rice
      75g avocado
      1 cup green vege
      meal 3(pre)
      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
      2 scoops whey iso
      4 cups captain crunch cereal
      1 cup coconut milk
      1 orange
      meal 5
      8oz chicken
      1 cup jasmine rice
      1 banana
      1 cup broc
      meal 6
      1 cup fage greek yogurt (2%)
      1 scoop whey iso
      60g granola
      150g berries
      meal 7
      8oz sirloin
      8oz purple potatoes
      onions and mushrooms
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    5. #4610
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today

      abs/delts/cardio

      reverse hypers x10/4
      ab wheel x15/4
      machine press 60x8 80x8 100x8 120x8 140x8 160x8 190x8 140x21
      machine lats w/forced negatives 40x8 50x8 60x8 70x8 80x8
      reverse peck deck fly 60x30/2 75x30x2
      rope front raise ss 30x15ss 35x15ss 40x15ss 45x15ss
      band pull a parts ss x15/4
      heavy db lat swings 45x20 50x20/3
      20 min stepmill intervals 2-1

      done for the day. elbow a little tender today but i was able to max out the press machine so we are headed in the right direction again. now to get back to where we were prior to the flare up. no issues gripping with the damn finger either but it is def sore as shit. i am all busted up haha going a couple weeks into prep, going to be a long ass ride. really good session today though and tearing it up.


      meal 1
      3 whole eggs
      4oz sirloin
      2 cups spinach
      1 cup oats
      1 orange
      meal 2
      8oz turkey
      1 cup jasmine rice
      75g avocado
      1 cup green vege
      meal 3(pre)
      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
      2 scoops whey iso
      4 cups captain crunch cereal
      1 cup coconut milk
      1 orange
      meal 5
      8oz chicken
      1 cup jasmine rice
      1 banana
      1 cup broc
      meal 6
      1 cup fage greek yogurt (2%)
      1 scoop whey iso
      60g granola
      150g berries
      meal 7
      8oz sirloin
      8oz purple potatoes
      onions and mushrooms
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    6. #4611
      Pushtoday's Avatar
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      Default Re: Follow Along G's Run to the NA's

      I guess itís not actually a prep if your not some kind of busted up. Follow Along G's Run to the NA's


      Sent from my iPhone using Tapatalk

    7. #4612
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      Default Re: Follow Along G's Run to the NA's

      Great stuff, guns! No rest for the wicked! Dont forget the self care though...like bacon and Krispy Kreme waffle sammiches
      False Emotion Altering Reality

    8. #4613
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by BABY1 View Post
      Great stuff, guns! No rest for the wicked! Dont forget the self care though...like bacon and Krispy Kreme waffle sammiches
      shit i wished haha
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    9. #4614
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      Default Re: Follow Along G's Run to the NA's

      Are you still able to get to a gym? With all the shutdowns happening. My state shut em down yesterday.


      Sent from my iPhone using Tapatalk

    10. #4615
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Pushtoday View Post
      Are you still able to get to a gym? With all the shutdowns happening. My state shut em down yesterday.


      Sent from my iPhone using Tapatalk
      we arent shut down just yet but will be. i am fortunate that a friend owns a gym right down the street from me. so i can go in and train anytime i want to. so i am good to go in that aspect
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    11. #4616
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      Default Re: Follow Along G's Run to the NA's

      today

      arms

      bar pressdowns 25x20 30x20 35x20 42.5x20 50x20 ran through the entire stack for 10
      pin press 135x8 185x8 225x8 245x8
      kb skullies 20x12 25x12 40x12 45x12
      bb curls 45x8 65x8 75x8 85x8+8p
      db hammers thumb over 15x12 20x12 25x12 30x12
      cable drag curls 15x10 20x10 25x10 30x10

      done for the day. first off elbow and back are still jacked up pretty bad and i havent missed any training at all. i am still busted up since i havent been able to have any therapy work done in over 2 months. i dont think it is hampering my training to bad but it is def a pain in my ass. still in full blown prep mode for the north americas as we speak. may hit another small show prior for next year's qual if they stop canceling them all that i look at. got a new doc that i found that i can be 100% honest with that is working to keep me in optimal health both while blasting and cruising. so everything is good in pretty much all aspects right now. well i am on someone else's sched for training since all the facilities are still on lock down. going really good though and still have a cheat in now for at least another week.


      meal 1
      3 whole eggs
      4oz sirloin
      2 cups spinach
      3/4 cup oats
      meal 2
      8oz turkey
      3/4 cup jasmine rice
      1 cup green vege
      meal 3(pre)
      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
      2 scoops whey iso
      3 cups captain crunch cereal
      1 cup coconut milk
      meal 5
      8oz chicken
      3/4 cup jasmine rice
      1 cup broc
      meal 6
      1 cup fage greek yogurt (2%)
      1 scoop whey iso
      60g granola
      150g berries
      meal 7
      8oz sirloin
      8oz purple potatoes
      onions and mushrooms
      proposed cheat
      a couple slices meat pizza or fried chicken (havent made the call just yet)
      ice cream from either dq or cold stone

      meds right now
      np thyroid 60mcg
      500mg er metformin

      cycle
      200mg test c
      250mg primo
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    12. #4617
      Pushtoday's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Right on brother. Glad all is well, you gotta wonder if every show that does actually happen will be slap full or very small turnout. Either way, itís good to see you logging again.


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    13. #4618
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Pushtoday View Post
      Right on brother. Glad all is well, you gotta wonder if every show that does actually happen will be slap full or very small turnout. Either way, it’s good to see you logging again.


      Sent from my iPhone using Tapatalk
      their is talk of making us wear masks on stage along with spectators and all the other guidelines. with all the shut downs it is def going to be interesting to see turnouts and how bad it is going to hurt the promoter's bottom lines. right now in the states that i normally compete in they have canceled all the local shows through august and they pushed all the national level ones to start in sept.
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    14. #4619
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      35min incline treadmill am fasted

      back

      db rows 50x10 60x10 70x10 80x10 90x10 100x10 110x10
      pg incline db row 30x10 35x10 40x10 55x10/2
      ng pull downs 85x12 100x12 120x12 140x12
      hvy band rack pull 135x2 185x2 225x2 225x3/8
      db pullovers 45x12 50x12 55x12 60x12

      done for the day. pretty good session today with only a little bit of lower back/hip issues. low back and hips are pretty beat up from the treadmill and not being able to get worked on but it didnt have a big effect on pulling. it's more so after which i get pretty much daily. strength is rolling pretty well and pumps are running really good. not excessively depleted so far so i actually feel pretty damn good. overall a pretty good day in the books. i think i have 2 maybe 3 weeks until we drop the hammer and start going damn hard across the board. going to do some theraputic phlymbotomy work here in 4-6 weeks when i fire up all the heavy harsh stuff. got a damn good doc now overseeing my health while blasting and keeping me normalized while cruising. could maybe translate into a better more healthy physique, if nothing else i will def be healthier haha.


      meal 1
      3 whole eggs
      4oz sirloin
      2 cups spinach
      3/4 cup oats
      meal 2
      8oz turkey
      3/4 cup jasmine rice
      1 cup green vege
      meal 3(pre)
      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
      2 scoops whey iso
      3 cups captain crunch cereal
      1 cup coconut milk
      meal 5
      8oz chicken
      3/4 cup jasmine rice
      1 cup broc
      meal 6
      1 cup fage greek yogurt (2%)
      1 scoop whey iso
      60g granola
      150g berries
      meal 7
      8oz sirloin
      8oz purple potatoes
      onions and mushrooms
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    15. #4620
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

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

      cardio/chest/abs

      35min incline treadmill am fasted

      incline db press 25x15 40x15 55x15 70x8 85x8 100x8
      incline bb press 135x6 185x6 225x6 245x6 255x6 225x6
      cable cross 25x15 30x15 35x15 40x15 (different than i usually use and heavy as hell)
      pec minor dips x20 x18 x20 x17
      dips x10/3
      standing cable crunch w/vac 55x15 70x15/3

      done for the day. nowhere near as strong on anything today that i would have liked to have been. i do have an excuse with the incline bb because i havent touched a bar in many months. so i knew going in strength and speed would be way down but it also tanked on the db presses right out of the gate. huge disappointment for sure. sleep is good but recovery is down a bit, being sore for 4 days or more is the norm right now. i need to iron out where the recovery issues are coming from because i am clueless right now. could be maint cycle before the blast since i fired up and got cranking then had to shut down due to the shows being pushed. that's my guess right now. other than that a pretty decent day in the books but nothing to wright home about.


      meal 1
      3 whole eggs
      4oz sirloin
      2 cups spinach
      3/4 cup oats
      meal 2
      8oz turkey
      3/4 cup jasmine rice
      1 cup green vege
      meal 3(pre)
      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
      2 scoops whey iso
      3 cups captain crunch cereal
      1 cup coconut milk
      meal 5
      8oz chicken
      3/4 cup jasmine rice
      1 cup broc
      meal 6
      1 cup fage greek yogurt (2%)
      1 scoop whey iso
      60g granola
      150g berries
      meal 7
      8oz sirloin
      8oz purple potatoes
      onions and mushrooms
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

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