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  • Page 328 of 351 FirstFirst ... 228278318324325326327328329330331332338 ... LastLast
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    Thread: Follow Along G's Run to the NA's

    1. #4906
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      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's



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      • Follow Along G's Run to the NA's
      • Follow Along G's Run to the NA's
      yesterday

      cardio/abs/chest

      35min stepmill lss

      hanging knee ups x20/4
      hs bench (negs) 45x10 90x10 115x5 135x5 160x5 180x5 ds225x10ds 315x10ds 90x10ds 45x25 (first drop was all negs)
      incline db press 55x4 70x4 85x4 100x8 115x8 120x6 ds105x8ds 85x10ds 65x10ds 55x10
      banded floor press 55x10/4
      incline db flys 25x10 30x10 35x10
      bench press with hanging weight and chains 95x5 95+2c x5 95 +4chains x5

      done for the day. good super strong session today. no shoulder or elbow issues at all really today. that kicked off for a good session right out of the gate. really surprised me at how strong everything went today and smooth it moved. not a ton of speed but still smooth and awesome. everything feeling pretty good at this point even with the steady state back in. did add in some stability work with the last movement to test everything out. may increase the reps and add it in to the end of chest training as a high rep burnout set. that movement with the weight hanging off a band really makes you lock in and contract everything you should be in pressing. that in turn forced just a little more blood into the chest. another pretty damn good day in the books


      meal 1
      2 whole eggs
      4oz sirloin
      1/4 cup cor
      2 cups spinach
      meal 2
      8oz turkey
      3/4 cup jasmine rice
      1 cup green vege
      1/4 cup black beans
      meal 3(pre)
      2 scoops whey iso
      40g cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      80g cup cream of rice
      meal 5
      2 cups egg whites
      asparagus
      1/4 cup black beans
      1/2 avocado
      meal 6
      6oz turkey
      3/4 cup jasmine rice
      1/4 cup black beans
      1/2 avocado
      meal 7
      8oz sirloin
      8oz purple potatoes
      onions and mushrooms
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    2. #4907
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      cardio/abs/delts

      35min stepmill lss

      cable crunch 57.5x20 65x20 72.5x20 80x20
      viking press 45x10 70x10 90x10 115x10 135x10 160x10 180x10 205x8 225x6 135x21
      hs shoulder press 1.5s 90x4 135x4 rp180x9x5x4
      db lats 15x10 20x10 25x10 30x10 35x10 40x10
      descending incline db lats ds 35x10ds 30x10ds 25x10ds 20x10ds 15x10ds 10x10 (high all the way to low moved down every 2d set)
      dante rear delt rows ds 80x10ds 60x10ds 40x10ds 20x10
      upright rows ds 80x10ds 60x10ds 40x10ds 20x10

      done for the day. another suprisingly strong day again this week. hit a pr with the viking press even though i didnt hit 8 reps but still fell within the target range. elbows a tad bit tender but held up without getting crazy painful and didnt need sleeves for my heaviest sets. i am kind of starting to lean towards the lower elbow pain coming from the little bit of carpal tunnel i got going on from the gh. that's what i am thinking at least. all in all a really good session with a great pump. even though the drop sets were pretty light they were a kick in the ass at the end.


      meal 1
      2 whole eggs
      4oz sirloin
      1/4 cup cor
      2 cups spinach
      meal 2
      8oz turkey
      3/4 cup jasmine rice
      1 cup green vege
      1/4 cup black beans
      meal 3(pre)
      2 scoops whey iso
      40g cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      80g cup cream of rice
      meal 5
      2 cups egg whites
      asparagus
      1/4 cup black beans
      1/2 avocado
      meal 6
      6oz turkey
      3/4 cup jasmine rice
      1/4 cup black beans
      1/2 avocado
      meal 7
      8oz sirloin
      8oz purple potatoes
      onions and mushrooms
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    3. #4908
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      abs/legs

      standing cable crunches 70x20 85x20/3
      lying db leg curls 35x12 45x12 55x12 65x12 rp75x10x5x3(10sec iso)
      leg press (3sec neg deadstop2sec) 200x8 400x8 600x8 690x8 780x8 870x8 960x8 ds(no pause)960x10ds 870x10ds 780x10ds 690x10ds 600x10ds 400x10ds 200x40
      box squat 135x10 185x10 225x10 275x10 315x10/2
      hack squat ds of death 90x4 ds450x5ds 405x6ds 360x7ds 315x8ds 270x9ds 225x10ds 180x11ds 135x12ds 90x14ds

      done for the day. ran out of time on this session but still a pretty good one. trained with my buddy at his facility so idk if strength was down or just from a different machine on the presses. leg curls are up and box squats were also good to go. did squat in the monolift so no walking out which was a huge plus getting set up and not risking hip or lower back. cardio is hell of a good right now because heart rate only got into the 150s during drop sets and that's not bad at all. trade off is not as many cals being burned. no back or knee issues at all and a pretty damn good one all in all.


      meal 1
      2 whole eggs
      4oz sirloin
      1/4 cup cor
      2 cups spinach
      meal 2
      8oz turkey
      3/4 cup jasmine rice
      1 cup green vege
      1/4 cup black beans
      meal 3(pre)
      2 scoops whey iso
      40g cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      80g cup cream of rice
      meal 5
      2 cups egg whites
      asparagus
      1/4 cup black beans
      1/2 avocado
      meal 6
      6oz turkey
      3/4 cup jasmine rice
      1/4 cup black beans
      1/2 avocado
      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. #4909
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      cardio/abs/back

      35min stepmill lss

      standing cable crunch w/vac 85x20/4
      mag wide grip pull downs 100x10 120x10 140x10 160x10 180x10 200x10 220x10 240x10
      mag ng low rows 100x10 120x10 140x10 160x10 180x10 200x10 220x10 240x10 260x10 170x10-9-8-7 down to 1 per rep
      mag med sg low rows 120x10 160x10 180x10 200x10

      Giant Set 1
      wide ng hs iso row 135x10gs
      db pullover 60x10gs
      hs forced stretch pull down 90x10gs
      incline pg pull down 65x10gs
      incline ng pull downs 65x10gs
      mag wide grip pull down 120x20

      Giant Set 2
      wide ng iso row 135x10gs
      db pull overs 65x10gs
      sup grip bent rows 135x10gs
      incline sup grip pull down 65x10gs
      incline pg pull down 65x10gs
      bent row dead stop 135x10

      Giant Set 3
      sup grip bent row 135x10gs
      incline db seal row 45x10gs
      wide ng iso row 135x10gs
      db pullovers 65x10gs
      incline sup grip pull downs 65x10gs
      incline pro grip pull downs 65x10

      done for the day. running way behind today but hell of a strong session. everything felt good and strong and pump cranked up right out of the gate. my buddies gym was a little bit more crowded than usual so i had to move some stuff around and adapt a little bit. still hit all the different movements and combos needed just not so much in the order that i wanted. all in all a really good session overall. did run out of time for lower back work that i needed to do. will most likely add it in on friday or over the weekend when i just do abs and cardio on one of those days.


      meal 1
      2 whole eggs
      4oz sirloin
      1/4 cup cor
      2 cups spinach
      meal 2
      8oz turkey
      3/4 cup jasmine rice
      1 cup green vege
      1/4 cup black beans
      meal 3(pre)
      2 scoops whey iso
      40g cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      80g cup cream of rice
      meal 5
      2 cups egg whites
      asparagus
      1/4 cup black beans
      1/2 avocado
      meal 6
      6oz turkey
      3/4 cup jasmine rice
      1/4 cup black beans
      1/2 avocado
      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. #4910
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      Tuesday

      cardio/chest

      35min stepmill lss

      cable cross overs 20x10 25x10 30x10 35x10
      Super set 1
      cable cross 35x10ss
      incline bb press ss 135x10
      Super Set 2
      flat db fly tut 35x10ss
      bench press forced neg ss95x10
      Super Set 3
      Incline bb press tut 185x8ss
      incline bb press power ss185x10
      Super Set 4
      incline bb press 225x10ss
      incline bb press negs ss225x7ds 185x6ds 135x10(pump)
      Super Set 5
      flat db fly tut 35x10ss
      bench press forced neg 95x8

      Giant Set 1
      decline db pullover fly 10x10gs
      db flat fly 35x10gs
      hs bench tut 90x10gs
      incline bb 3sec pause slow tempo 135x8gs
      machine fly tut 100x10gs
      hs incline 70x8gs
      hs chest press 70x8gs
      decline press ds 65x10ds 45x15

      Giant Set 2
      kneeling cable cross 35x10gs
      incline pin press tut dead stop 185x10gs
      decline pullover fly 20x10gs
      hs incline tut 70x8ds 45x10(pump)gs
      decline db fly 35x10gs
      incline pin press dead stop 185x10

      done for the day. hell of a nasty silly workout today. lots of different but similar movements and a hell of a lot of volume. good some ok strength going on but the tut stuff tapped the tank really quickly and i was failing pretty quick. i did squeak out a few additional forced reps with partner but i dont count those. def hit the wall pretty damn quick though. everything held up surprisingly well and no bad issues at all. solid day in the books


      meal 1
      2 whole eggs
      4oz sirloin
      1/4 cup cor
      2 cups spinach
      meal 2
      8oz turkey
      3/4 cup jasmine rice
      1 cup green vege
      1/4 cup black beans
      meal 3(pre)
      2 scoops whey iso
      40g cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      80g cup cream of rice
      meal 5
      2 cups egg whites
      asparagus
      1/4 cup black beans
      1/2 avocado
      meal 6
      6oz turkey
      3/4 cup jasmine rice
      1/4 cup black beans
      1/2 avocado
      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. #4911
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
      Points: 108,602, Level: 100
      Level completed: 0%, Points required for next Level: 0
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      Join Date
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      Posts
      25,959
      Points
      108,602
      Level
      100
      Rep Power
      520

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

      yesterday

      cardio/abs/delts

      35min stepmill lss

      machine leg raise 20x20 30x20 40x20/2
      standing cable crunches 85x20/4
      machine press ss 100x10 120x10 140x10 160x10 180x10 ss 190x9ss 190x8ss 190x6ss 190x6ss ds 170x8ds 150x7ds 130x8ds 110x10ds 90x10
      reverse pec deck fly ss75x10 ss90x10 ss105x10 ss120x10 ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10ds 45x10ds 30x10
      machine lats 10x10 15x10 30x10 35x10 40x10 45x10 50x10 ds60x10ds 50x10ds 40x10ds 30x10ds 15x10
      incline db lats (vary height 1 notch every 2 drops down to rear) 30x10ds 25x10ds level drop 20x10ds 15x10ds level drop 20x10ds 15x10
      sm shoulder press ds 150x5ds 125x5ds 100x5ds 75x5ds 50x6tut
      bb rear delt rows ds 80x10ds 60x10ds 40x10ds 20x10
      reverse peck deck fly (iso hold) 105x30sec ish

      done for the day. partner is sick so had to go to my normal gym. did take my son because he was out of school for a doc appt so i thought eh maybe i can get giant sets in since i had help. no fucking bueno on that one because it was shit house slammed. adapt and overcome and try to keep the same style with a different intensity tempo. not sure it is as effective but still brutal nonetheless. strength was a tad bit off today and failed quite a bit and early, so may be a little tad on the depleted side. joints held up pretty good and no actual bad issues at all going on. i did have therapy work done in the am after cardio. not much that is to awful bad bound up as usual. mid back spine area where the lats insert is still locked up but getting better each session and ham glute as always. everything else was actually sound and not to bad. all in all a pretty good day and session.
      on a side note just for my own observation. i started on monday setting an alarm for 330 to get up and take one of my thyroid meds on an empty stomach. i tried taking it last year and then having coffee 30 mins after and it made me super jittery and my heart race. also spiked my heart rate about 10 points during training and cardio. trying this approach this go round to see if it helps and it has so far. i was taking it with meal 1 but had the idea to test this out to get the max effect out of it.
      \

      meal 1
      2 whole eggs
      4oz sirloin
      1/4 cup cor
      2 cups spinach
      meal 2
      8oz turkey
      3/4 cup jasmine rice
      1 cup green vege
      1/4 cup black beans
      meal 3(pre)
      2 scoops whey iso
      40g cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      80g cup cream of rice
      meal 5
      2 cups egg whites
      asparagus
      1/4 cup black beans
      1/2 avocado
      meal 6
      6oz turkey
      3/4 cup jasmine rice
      1/4 cup black beans
      1/2 avocado
      meal 7
      8oz sirloin
      8oz purple potatoes
      onions and mushrooms
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    7. #4912
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      25,959
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      520

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

      yesterday

      cardio/abs/legs

      35min stepmill lss

      standing cable crunches 85x20/4
      leg extensions ss 70x20ss 85x20ss 100x20ss 115x20ss 130x20ss 145x10ss 160x10ss 175x10ss 190x10ss ds205x10ds 190x10ds 175x10ds 160x10ds 145x10ds 130x10ds 115x10ds 100x10ds 85x10ds 70x10ds 55x10
      lying leg curls ss ss50x20 ss60x20 ss70x20 ss80x20 ss90x20 ss100x10/4 ds100x10ds 90x10ds 80x10ds 70x10ds 60x10ds 50x10ds 40x10
      adductors ss 100x20 110x20 120x20 140x20 160x20 180x20 190x10/5ss
      abductors ss ss80x10 ss100x10 ss120x10 ss140x10 ss160x10
      Tri Set
      hacks ts 90x10ts 180x10ts 270x10ts
      sissy squats ts x10/3ts
      reverse hacks ts 90x10ts 180x10ts 270x10ts
      sissy squats ts x10/2 x9 failed

      leg press 600x30 690x20 780x15
      box squats Slightly below para 135x10 185x10 225x10 275x10 315x10

      done for the day. partner is sick so no more training with him at his facility this week. so went into a shit housed packed gym again today so my giant set programming i knew was completely out the window. so like yesterday i opted to use super sets and some other stuff for intensity and different ranges of motion. i didnt note it above but on the working sets of extensions they were hard 3 sec contractions and the leg curls were super slow negs. i had in mind what i was going to do to crank it up programming wise but low and behold every thing i wanted to use someone was on it. so above is what i ended up with. i was going to do a bunch of tri sets and get nasty but made do. still a hell of a nasty brutal session and since i was solo the tempo and pace was brutal. only taking 30-45sec breaks between sets even on the squats. leg press was only as long as it took me to load plates. so i literally kicked my own ass. all in all even being irritated it ended up being a great session.

      some minor diet adjustments yesterday

      meal 1
      2 whole eggs
      4oz sirloin
      1/4 cup cor
      2 cups spinach
      meal 2
      8oz turkey
      3/4 cup jasmine rice
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      40g cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      40g cup cream of rice
      meal 5
      2 cups egg whites
      asparagus
      1/2 avocado
      meal 6
      6oz turkey
      3/4 cup jasmine rice
      1/2 avocado
      meal 7
      8oz sirloin
      8oz purple potatoes
      onions and mushrooms
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    8. #4913
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
      Points: 108,602, Level: 100
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      520

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

      sunday

      abs/back/cardio

      machine leg raise 20x20 30x20 40x20 50x20
      mag wide grip pull downs 100x10 120x10 140x10 160x10 180x10 200x10 220x10 240x10
      close ng low rows 100x10 120x10 140x10 160x10 180x10 200x10 220x10 240x10 160x10 160x10-9-8 down to 1
      med sup grip low rows 140x10 160x10 180x10 200x10

      Giant Set 1
      sup grip pull downs gs 140x10gs
      sup grip bent rows gs 135x10gs
      hs dante rows gs 90x10gs
      low row 180x10gs
      t bar row 125x10gs
      bent row deadstop 135x10gs
      hs deads 90x10

      Giant Set 2
      t bar row ds 150x10ds 125x10ds 100x10ds 75x10ds 50x10ds 25x10
      bent row deadstop 135x10gs
      low row 180x10gs
      hs dante rows 135x10gs
      sup grip bent rows 135x10gs
      trac machine face in pull downs 100x10gs
      trac machine ng pull downs 100x10

      Giant Set 3
      hs deads 180x10gs
      machine pull overs 135x10gs
      hs shrugs 180x10gs
      chest sup machine rows 150x10gs
      trac machine face in pull downs 100x10gs
      trac machine ng pull down 100x10
      35 min stepmill lss

      done for the day. wife has a doc appt out of town on monday so had to start training week a day early. also did so completely fasted first thing in the am since i had a big cheat meal the night prior. i also wanted to get in early to beat the crowd so i could do my giant sets. ass backwards workout with cardio being done post as well. great strong freaking session though with one hell of a nasty pump. moved some really good weight around and everything moved good and smoothly. was able to get everything in that i wanted to which is a plus in my normal gym. running training and cardio back to back was an extra special kick in the nuts though. solid day all together.


      meal 1
      2 whole eggs
      4oz sirloin
      1/4 cup cor
      2 cups spinach
      meal 2
      8oz turkey
      3/4 cup jasmine rice
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      40g cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      40g cup cream of rice
      meal 5
      2 cups egg whites
      asparagus
      1/2 avocado
      meal 6
      6oz turkey
      3/4 cup jasmine rice
      1/2 avocado
      meal 7
      8oz sirloin
      8oz purple potatoes
      onions and mushrooms

      side note for monday. got back into town earlier than i actually expected and had a little water on the feet and stuff from traveling. so even though it wasnt on the lineup we added 35 mins of stairs on to the day. also an additional note that i forgot to add into last weeks additions. we are doing a mile to a mile and a half every night now before my last meal of the day. that is to boost insulin sensitivity a little bit and move around a little more before possibly adding in an additional cardio session daily. hopefully we dont get to that point this year.
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    9. #4914
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      cardio/abs/chest/walk

      machine leg raise 20x20 30x20 40x20 50x20
      cable cross overs 25x10 35x10 45x10 55x8 50x10/2 (these were done tut with intense contraction trying to fire every fiber to lift the weight)
      Tri Set
      flat db fly(tut) ts 40x10ts
      hs bench ts 90x10
      hs incline (tut) 45x10

      Giant Set 1
      flat db fly (tut) 40x10gs
      hs bench 70x10gs
      hs incline (tut) 45x10gs
      ng machine press 100x10gs

      Giant Set 2
      flat db fly (tut) 40x10gs
      hs bench 90x10gs
      hs incline (tut) 45x10gs
      ng machine press 110x10

      hs bench ds 135x8ds 90x10ds 45x18
      flat db fly ds 40x10ds 35x10ds 30x10ds 20x10

      Giant Set 3
      hs incline (tut) 45x10
      hs wide chest (tut) 70x10
      hs decline (tut) 70x10
      ng machine press 110x10

      machine flys 90x8 90x7 90x6 these were also tut trying to flex every fiber up and move as slow as possible tacked on like 10 partials out of the bottom as well
      ng machine press 100x39

      done for the day. here there and all over the place today because back in my normal gym. seems to me like none of the mother fuckers in my town work ever. so adapt over come and hit different techniques and angles as best as possible. moved some ok weight around but damn if the pump wasnt one of the nastiest i have had in a long time. brutal painful pump kicking and it didnt let up at all. i would say a pretty damn good day and no joint issues going on at all.


      meal 1
      2 whole eggs
      4oz sirloin
      1/4 cup cor
      2 cups spinach
      meal 2
      8oz turkey
      3/4 cup jasmine rice
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      40g cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      40g cup cream of rice
      meal 5
      2 cups egg whites
      asparagus
      1/2 avocado
      meal 6
      6oz turkey
      3/4 cup jasmine rice
      1/2 avocado
      meal 7
      8oz sirloin
      8oz purple potatoes
      onions and mushrooms
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    10. #4915
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      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      cardio/abs/delts/walk

      40 min stepmill lss

      cable crunches w/oblique twist 60x20/x20 70x20/x20/3 (the damn rope was killing my hands)
      bent over cable cross lats ss 10x10ss 15x10ss 20x10ss 25x10ss 30x10/2ss
      standing cable cross lats ss 10x10ss 15x10ss 20x10ss 25x10ss 30x10/2ss

      Tri Set
      machine lats 60x10ts 80x10ts 100x10ts
      reverse pec deck fly ts 75x10ts 90x10ts 100x10ts
      machine press ts 100x10 ts120x10 ts 140x10

      Giant Set
      sm shoulder press ds 150x5ds 125x5ds 100x5ds 75x5ds 50x8tut gs
      incline rear db lats 30x10ds 25x10ds 20x10ds 15x10
      over head db lats 10x10gs
      machine lats gs 100x10gs
      machine press gs 160x10gs
      straight arm machine lats gs 30x10

      sm shoulder press as 50x5as 75x5as 100x5as 125x5as 150x3
      machine lats ds 100x10ds 80x10ds 70x10ds 60x10ds 50x10
      reverse peck deck fly ds/ss 105x10ds 90x10ds 75x10ds 60x10ds
      reverse peck deck iso hold ds/ss 75x30s ss60x30s ss45x30s 30x30s
      machine leg raise 20x20 30x20 40x20 50x20

      done for the day. another here there and all over the place training day making do with what i could get done in my normal gym. training partner has been out sick for the end of last week and all of this week and his facility is much less crowded and easy to do giant set work. either way adapt and over come is the idea. so mostly tri sets and super sets for the most part. still able to get some pretty damn good work in though and delts were blown up from start to finish. legs are a tad smoked from the bump of cardio but other than that joints and everything else feels pretty damn good. getting leaner by the day also but weight is dropping super slow. it will come down in range but conditioning should land nastier than ever if this is the tempo.


      meal 1
      2 whole eggs
      4oz sirloin
      1/4 cup cor
      2 cups spinach
      meal 2
      8oz turkey
      3/4 cup jasmine rice
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      40g cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      40g cup cream of rice
      meal 5
      2 cups egg whites
      asparagus
      1/2 avocado
      meal 6
      6oz turkey
      3/4 cup jasmine rice
      1/2 avocado
      meal 7
      8oz sirloin
      8oz purple potatoes
      onions and mushrooms
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    11. #4916
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      cardio/abs/legs/walk

      35min stepmill lss

      machine leg raise 20x20 30x20 40x20 50x20 (either popped a hernia here or strained the shit out of my groin area)
      Tri Set Warm Up
      leg extensions 70x20ts 85x20ts 100x20ts 115x20ts
      abductors ts 90x20ts 100x20ts 110x20ts 120x20ts
      adductors ts ts100x20 ts120x20 ts140x20 ts160x20

      Giant Set 1
      leg extensions (3sec contract) 145x10gs
      db goblet squat heel elevated 80x10gs
      sissy squat x10gs
      hack 90x10gs
      sissy squat x10gs
      reverse hack 90x10

      Giant Set 2
      leg extensions(3sec contract) 160x10gs
      goblet squat heel elevated 100x10gs
      sissy squat x10gs
      hacks 180x10gs
      sissy squat x10gs
      reverse hack x10

      Giant Set 3
      leg extensions(3sec contract) 175x10gs
      goblet squats 120x10gs
      sissy squat x10gs
      hacks 270x10gs
      sissy squat x10gs
      reverse hacks 180x10gs
      leg extension(heavy) 205x10gs
      walking lunges x30yards

      hack drop set of death 270x10ds 225x10ds 180x10ds 135x10ds 90x10ds 45x10
      reverse hacks ds 270x10ds 180x10ds 90x10
      leg press 600x30 690x20 780x15
      low box squat(well below para) 135x10 185x10 225x10 275x10 (didnt push it)

      done for the day. had one of the randoms hit me up to do legs today and of course he didnt make it. made it to the first drop set of hacks turned pale and green laid down on the floor and done. he did pull plates for me after puking a couple of times. lots and lots of pump here and actually moved some pretty good weight. very limited on movement choices again because of the number of people but still one hell of a session. added in lower box squats which i have been working on at the end of my session. good glute work nonetheless and getting the grove back with my hip and lower back. glutes were getting really tight and starting to hurt a bit so i shut it down at 275. still had some left in the tank and the speed was pretty good but again not worth getting hurt for during prep. great freaking workout though. big issue with the machine leg raise. it got a little aggervated yesterday but it got angry today. hopefully just strained a bit and not a hernia but it is down low where the groin inserts mainly and lower ab is a little tender. no bulging or brutal pain but it is damn sure sore and tight. i have been hammering the shit out of abs. so most likely it is over use and irritated. 2 more weeks and more therapy work. dont really want her up in my junk even though it's funny as all hell.


      meal 1
      2 whole eggs
      4oz sirloin
      1/4 cup cor
      2 cups spinach
      meal 2
      8oz turkey
      3/4 cup jasmine rice
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      40g cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      40g cup cream of rice
      meal 5
      2 cups egg whites
      asparagus
      1/2 avocado
      meal 6
      6oz turkey
      3/4 cup jasmine rice
      1/2 avocado
      meal 7
      8oz sirloin
      8oz purple potatoes
      onions and mushrooms
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      Use code 'Baby1' for $5 off your order

    12. #4917
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      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      cardio/back/walk

      40 mins stepmill lss

      mag wide grip pull downs 100x10 120x10 140x10 160x10 180x10 200x10 220x10 240x10
      mag ng low rows 100x10 140x10 180x10 200x10 220x10 240x10 260x10 180x10-9-8 down to 1
      med sup grip low rows 160x10 180x10 200x10 220x10

      Giant Set 1
      close sup grip pull down 120x10gs
      sup grip bent row 135x10gs
      incline db seal row 45x10gs
      close ng low row 180x10gs
      t bar row 150x10gs
      dead stop bent row 135x10

      Giant Set 2
      t bar row ds 200x10ds 150x10ds 125x10ds 100x10ds 75x10ds 50x10ds 25x10 gs
      dead stop bent rows 135x10gs
      close ng low rows 180x10gs
      incline db seal row 45x10gs
      sup grip bent row 135x10gs
      wide grip pull downs 120x10gs
      incline sup grip pull downs 65x10-9-8 down to 1

      done for the day. laying off of abs for a few more days maybe a week. still strained and dont want to actually mess it up more or even create a hernia or make it worse if that's what it is. pretty strong day and a damn good pump. felt pretty damn good but got cut short. actually went in to train with my buddy and we were pushing but they delivered some of his new equipment during the second giant set. so i had to help unload and get it into the gym. so tech still doing work just not with what i was supposed to do. got a little bit of a cold bug going on also, which is a huge pain in my ass. all in all though a good session.


      meal 1
      2 whole eggs
      4oz sirloin
      1/4 cup cor
      2 cups spinach
      meal 2
      8oz turkey
      3/4 cup jasmine rice
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      40g cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      40g cup cream of rice
      meal 5
      2 cups egg whites
      asparagus
      1/2 avocado
      meal 6
      6oz turkey
      3/4 cup jasmine rice
      1/2 avocado
      meal 7
      8oz sirloin
      8oz purple potatoes
      onions and mushrooms
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    13. #4918
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      cardio/chest/walk

      40 min stepmill lss

      flat db fly 21s 15x10 20x10 25x10 30x10 35x10 40x10

      Tri Set
      incline bb press 135x10ts
      flat db fly tut 35x10ts
      hs flat press forced neg 45x10ts

      Super Set 1
      incline bb press tut 185x8ss
      incline bb press power ss185x10

      Super Set 2
      incline bb press heavy 225x10ss
      incline bb press tut ds 185x6ds 135x10(power)

      Super Set 3
      flat db fly tut 35x10ss
      hs bench forced neg 185x10

      Giant Set 1
      decline db pullover fly 20x10gs
      db flat fly 35x10gs
      hs bench press tut 90x3ds 70x6
      incline bb press 3sec pause 135x10gs
      machine fly 90x6gs
      hs incline 70x7gs
      hs bench press 70x10gs
      decline db press ds 65x8ds 45x11

      Giant Set 2
      kneeling cable cross 30x10gs
      incline pin press dead stop 225x10gs
      decline pullover fly 20x10gs
      hs incline tut 90x6ds 70x5ds 45x12pump
      decline fly 35x10gs
      incline pin press 225x6+4 forced
      flat fly 35x10 press x8
      cable cross 20x10

      done for the day. the nasty chest cold shit i have going on is kicking my ass cardio wise. cardio sucks but it is making it much worse but on a positive note it really isnt affecting my training weight wise. got a pretty good session in with no issues at all. elbows were good and no shoulder issues at all. actually moved some pretty good weight around as well considering the programming. i am pretty sure i actually added a couple of reps here and there before failing. got one hell of a nasty pump going as well. so i would call it a successful day.


      meal 1
      2 whole eggs
      4oz sirloin
      1/4 cup cor
      2 cups spinach
      meal 2
      8oz turkey
      3/4 cup jasmine rice
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      40g cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      40g cup cream of rice
      meal 5
      2 cups egg whites
      asparagus
      1/2 avocado
      meal 6
      6oz turkey
      3/4 cup jasmine rice
      1/2 avocado
      meal 7
      8oz sirloin
      8oz purple potatoes
      onions and mushrooms
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    14. #4919
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      cardio/delts/walk

      45min stepmill lss

      hs shoulder press 90x10 135x10 180x10 225x10 270x10 315x10 360x5+5forced

      Giant Set 1
      machine lats 60x10-9-8 down to 1 then x10 pumping
      bent db rear lats ds 30x10ds 25x10ds 20x10ds gs
      seated overhead db lats 20x10gs/ss
      db arnold press 20x12fail gs
      seated db 2 ways fwd ss 20x10ss/gs
      seated db 2 ways bk ss 20x10
      shoulder press tut 90x10

      Giant Set 2
      shoulder press tut 90x10gs
      upright rows wide 65x10gs
      shoulder pin press 95x10gs (collar bone level)
      high incline db lats ds 30x10ds 25x10ds/gs
      mid incline db lats ds 25x10ds 20x10ds
      incline rear db lats ds 25x10ds 20x10gs
      standing db lats ds 25x10ds 20x10ds 15x10

      Finishers
      db lats ss 25x10ss 20x10ss 15x10ss
      reverse peck deck ss ss120x10 ss100x10 ss80x10
      reverse peck deck 5sec contract 90x10
      close upright rows ds 80x10ds 60x10ds 40x10ds 20x10

      done for the day. strong solid nasty shoulder session. horrific pump and the burn was brutal. moved some really good weight and again joints held up really really well. not losing any reps surprisingly and the tempo is excellent. it absolutely kills my training partner with my pace because i dont let him breath. i am literally setting everything up on the next round while he is doing the last one. so most of the time i pick the weight and we go with it. great to have him to push me and vice versa. i have a nasty sinus infection kicking now that is pretty hindering but once everything is warmed up and have a sweat going breathing isnt that bad but once cool it is horrible. couple changes yesterday. cardio moved up by 5 and pulled out one avocado out of the lineup. getting nastier by the day though and still barely suffering.


      meal 1
      2 whole eggs
      4oz sirloin
      1/4 cup cor
      2 cups spinach
      meal 2
      8oz turkey
      3/4 cup jasmine rice
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      40g cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      40g cup cream of rice
      meal 5
      2 cups egg whites
      asparagus
      1/2 avocado
      meal 6
      6oz turkey
      3/4 cup jasmine rice
      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. #4920
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      Default Re: Follow Along G's Run to the NA's

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      yesterday

      cardio/legs/walk

      45min stepmill lss

      Giant Set 1 (warmup first 4 rounds)
      lying leg curls 40x10gs 50x10gs 60x10gs 70x10gs 80x10gs 90x10gs 100x10gs (3sec contract)
      abductors gs 80x10gs 90x10gs 100x10gs 110x10gs 120x10gs 130x10gs 140x10gs (3sec contract)
      adductors gs 100x10gs 120x10gs 140x10gs 160x10gs 180x10gs 190x10/2gs (3sec contract)
      machine leg press tut gs 150x10gs 170x10gs 190x10gs 210x10gs 230x10gs 250x10gs 270x10gs (tut)
      leg extensions gs 100x10gs 115x10gs 130x10gs 145x10gs 160x10gs 175x10gs 190x10gs (3sec contract)

      Drop Set Round (not back to back)
      lying leg curls ds 100x10ds 90x10ds 80x10ds 70x10ds 60x10ds 50x10ds 40x10
      abductors ds 140x10ds 130x10ds 120x10ds 110x10ds 100x10ds 90x10ds 80x10
      adductors ds 190x10ds 180x10ds 170x10ds 160x10ds 150x10ds 140x10ds 130x10ds 120x10
      machine leg press ds 270x10ds 250x10ds 230x10ds 210x10ds 190x10ds 170x10ds 150x10

      Giant Set 2
      reverse hacks 90x10gs 180x10gs 270x10gs
      vertical leg press gs 90x10gs 180x10gs 270x10gs
      sissy squats gs x10/3gs
      hacks gs 90x10gs 180x10gs 270x10gs
      leg press(not my normal machine) tut 90x10gs 180x10gs 270x10

      box squats(para depth) 135x10 185x10 225x10 275x10 315x10 (3sec negs pause and explode, working type 2 fiber and loading spine and hips)

      done for the day. sick as shit and breathing fire from this stupid ass sinus infection. no rest or breaks while prepping, so just have to grit it down and give it all. partner had to work on his house so he was a no go as well, so this one was kind of on the fly based off of movements that i needed to hit. strength was pretty good but it could have been better. i was failing on some things a little earlier than usual so the second round of giant sets had to be cut short since i had no back up. everything did feel pretty good muscle and joint wise though and i got one hell of a nasty pump. a little bit of shaky legs but not bambie today. still pretty successful all things considered.


      meal 1
      2 whole eggs
      4oz sirloin
      1/4 cup cor
      2 cups spinach
      meal 2
      8oz turkey
      3/4 cup jasmine rice
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      40g cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      40g cup cream of rice
      meal 5
      2 cups egg whites
      asparagus
      1/2 avocado
      meal 6
      6oz turkey
      3/4 cup jasmine rice
      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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