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  • Page 338 of 339 FirstFirst ... 238288328334335336337338339 LastLast
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    Thread: Follow Along G's Run to the NA's

    1. #5056
      guns01's Avatar
      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

      legs/cardio

      seated leg curls ss 75x20ss 90x20ss 105x20ss 120x20ss 135x20ss 150x20ss
      leg extensions ss 85x20 ss100x20 ss115x20 ss130x20 ss145x20 ss160x20
      adductors ss140x20ss 160x20ss 180x20ss 190x20/3ss
      abductors ss ss80x20 ss90x20 ss100x20 ss110x20 ss120x20/2
      one leg leg press 45x12 90x12 135x12 180x12 225x12 270x10
      leg press 360x12 450x12 540x12 630x12
      20 min stepmill lss

      done for the day. so a really pissed off irritating day to say the least. had my programming all set and everything felt perfect, no back,hip or pretty much any issues at all. roll up into the gym and their is a lady on the seated leg curls. no biggie i will wait. then she jumped on the leg extensions. so i was like fuck it not waiting any more so i asked her may i work in super sets with you. good to go. then roll up into adductors abductors super sets. pair of dumb ass cell phone morons taking pics and videos. so i had to wait. finally get going and get to leg press and only have about 35 mins to get in what i can and get 20 mins of cardio in. i had hacks programmed also but no dice because i had to pick my kid up from practice. so i busted through the presses and knocked out the stairs. hell of nasty pump for sure but i felt cheated and like i didnt get any good work in. not the case at all. legs were smoked by the end of the day and are going to be sore as hell. still not happy though and will not call it a successful session at all.

      meal 1
      4 whole eggs
      4oz sirloin
      150g jasmine rice
      2 cups spinach
      meal 2
      8oz turkey
      150g jasmine rice
      1 cup green vege
      1/2 avacado
      meal 3(pre)
      2 scoops whey iso
      60g cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      35g jasmine rice
      39g kids cereal of choice
      meal 5
      2 cups egg whites
      150g jasmine rice
      asparagus
      meal 6
      6oz turkey
      150g jasmine rice
      1/2 avacado
      meal 7
      8oz sirloin
      8oz red potatoes
      onions and mushrooms
      lrg green salad w/vinegarette
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    2. #5057
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      cardio/back/abs/cardio

      35min stepmill lss (fasted)

      one arm supp pull downs 27.5x12 35x12 42.5x12 50x12 60x12 70x12 80x12 50x10(5sec contract)
      assist chins x12 x11 x10 (30sec mid point isohold on last set)
      standing incline db rows 60x12 70x12 80x12 90x12
      straddling the bench db rows 80x12/4
      machine crunches 30x15/4

      done for the day. the mrs had the day off so she got to do an entire training day with me. she was not happy to say the least but it was still fun she says i am not doing a second cardio session today. she did it anyway haha. got some pretty good strength going today except it fell off on the last db rows. those rows are grueling and then some. a bit stronger on them than last week but on the last set or two i could def feel it dropping off. got a really good pump going and everything actually held up and felt really good. no cramps during abs so that is a big win for the day. good session for sure.

      meal 1
      4 whole eggs
      4oz sirloin
      150g jasmine rice
      2 cups spinach
      meal 2
      8oz turkey
      150g jasmine rice
      1 cup green vege
      1/2 avacado
      meal 3(pre)
      2 scoops whey iso
      60g cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      35g jasmine rice
      39g kids cereal of choice
      meal 5
      2 cups egg whites
      150g jasmine rice
      asparagus
      meal 6
      6oz turkey
      150g jasmine rice
      1/2 avacado
      meal 7
      8oz sirloin
      8oz red potatoes
      onions and mushrooms
      lrg green salad w/vinegarette
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    3. #5058
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      cardio/back/abs/cardio

      35min stepmill lss (fasted)

      meadows rows 25x15 50x15 75x15 100x12 125x12/2 50x15
      incline db row pg 30x12 35x12 40x12 45x12
      cable face pulls 50x12 65x12 80x12 42.5x10(5sec contract)
      ind handle cable pullovers 50x12 57.5x12 65x12 50x10(5sec contract)
      bb hypers 135x15/3
      machine crunches 30x15/2 (started cramping on 3d set)
      20 min stepmill lss

      done for the day. finally took the training wheels off the lat today and moved some weight up and it went good. no issues with it at all and it actually moved pretty easily. actually a really good strong session across the board. the incline db rows still kick my ass and i am pretty weak on them but i am working them. they are much different than the normal seal rows i normally do and much harder. only issue i had going was the cramping on abs going into the 3d set. since our cleaning lady at the gym is 900 years old and slow as fuck she had the bathroom locked down for 3 hours. so i wasnt able to push water very hard at all. so i am leaning towards that being where the issue came from.
      i am heading out to texas on a business trip tomorrow afternoon so the log will be shut down till next week. i plan on crushing legs before my flight out and then only having two actually training days out there. that and taking all my food with me. so their shouldnt be any issues with the trip at all. get to hopefully try out some cool new equipment while out thete.

      meal 1
      4 whole eggs
      4oz sirloin
      150g jasmine rice
      2 cups spinach
      meal 2
      8oz turkey
      150g jasmine rice
      1 cup green vege
      1/2 avacado
      meal 3(pre)
      2 scoops whey iso
      60g cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      35g jasmine rice
      39g kids cereal of choice
      meal 5
      2 cups egg whites
      150g jasmine rice
      asparagus
      meal 6
      6oz turkey
      150g jasmine rice
      1/2 avacado
      meal 7
      8oz sirloin
      8oz red potatoes
      onions and mushrooms
      lrg green salad w/vinegarette
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    4. #5059
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Posts
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      505

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

      today

      cardio/chest/delts/cardio

      35min stepmill lss (fasted)

      hs bench press 45x20 70x15 90x15 115x15 135x10 90x12 45x10(5sec contract)
      bench press 135x15 185x15 225x8 195x10 185x12 135x22 (3sec pause in the hole)
      pec deck machine fly 105x12 120x12/2 ds120x12ds 75x12ds 60x12
      cable fly 50x22
      high pulley cable rear delt cross 20x20/3
      db lats 25x12 30x12 35x10
      machine crunches ss 30x15/4ss
      ng machine press ss ss100x12/4
      20 min stepmill lss

      done for the day. dragging a little bit of ass today but still felt pretty good. strength and endurance held up pretty good but did start to drop off on the bench press a little bit. not as irritated on strength this week since it did hold up a little bit better. i may shift away from dbs for a little bit on my initial press work. i think moving the weights around is causing a bit of extra fatigue and that's where the strength drop off is coming from since i am in prep. may test this theory out for a week or two and see if i can tell a difference. no issues at all today and a pretty damn good session. really good pump going today as well. so we will call this a good session since my last few havent been that great.

      meal 1
      4 whole eggs
      4oz sirloin
      150g jasmine rice
      2 cups spinach
      meal 2
      8oz turkey
      150g jasmine rice
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      60g cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      35g jasmine rice
      39g kids cereal of choice
      meal 5
      2 cups egg whites
      150g jasmine rice
      asparagus
      meal 6
      6oz turkey
      150g jasmine rice
      meal 7
      8oz sirloin
      8oz red potatoes
      onions and mushrooms
      lrg green salad w/vinegarette
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    5. #5060
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
      Points: 108,602, Level: 100
      Level completed: 0%, Points required for next Level: 0
      Overall activity: 99.9%
      Achievements:
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      Join Date
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      Posts
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      505

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

      today

      legs/cardio

      seated leg curls ss 75x20ss 90x20ss 105x15ss 120x15ss 135x15ss 150x15ss 165x15ss
      leg extensions ss 70x20 ss85x20 ss100x15 ss115x15 ss130x15 ss145x15 ss160x15
      adductors ss 140x20ss 160x20 180x20ss 190x15ss 215x10ss 225x10ss 235x10ss
      abductors ss ss80x20 ss90x20 ss100x20 ss110x20 ss120x10 ss130x10 ss140x10
      single leg leg press 45x15 90x15 135x15 180x15 226x15 270x15
      leg press 450x20 540x20 630x20
      hacks 90x15 180x15
      30 min stepmill lss

      done for the day. flying out here shortly so i was cut a bit short on time. so i blasted through this session pretty quick. actually was pretty strong and obviously the pump was nasty. no issues at all today and going through the air port and walking is going to suck ass. got my work in and i would say that it was a damn good session. i am pulling some cals out and also adding a tad bit more cardio in.

      meal 1
      2 whole eggs
      1/2 cup egg whites
      4oz sirloin
      150g jasmine rice
      2 cups spinach
      meal 2
      8oz turkey
      150g jasmine rice
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      60g cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      35g jasmine rice
      39g kids cereal of choice
      meal 5
      2 cups egg whites
      150g jasmine rice
      asparagus
      meal 6
      6oz turkey
      150g jasmine rice
      meal 7
      8oz sirloin
      8oz red potatoes
      onions and mushrooms
      lrg green salad w/vinegarette
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    6. #5061
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Join Date
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      Posts
      25,471
      Points
      108,602
      Level
      100
      Rep Power
      505

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

      yesterday

      cardio/back/abs/cardio

      35min stepmill lss (fasted)

      meadows rows 25x15 50x15 75x15 100x12 125x12 125x10 50x12(5sec contract long stretch)
      bent rows 135x12 185x12 225x12/2
      cable pullovers (upper lats) 50x12 57.5x12 65x12 72.5x12
      db shrugs 60x10 80x12 100x12 110x12(to crowded to get to the heavier dbs and i was spent)
      hypers x20/4
      machine crunches 30x15/4
      30 min stepmill lss

      done for the day. super bad dragging ass today from the trip. only got about 4 hours of sleep so that was a give me. still able to get some pretty good work in though and did surprisingly well. lower back and hips are a tad bit angry from traveling and walking so much. so i opted not to do bb hypers and swapped them out for higher rep ones instead. dont want to push it to hard while it could be a little compromised atm.
      trip was pretty cool. i had to walk about a mile and a half to the facility i did my cardio at. so i got a ton of steps in and burned off a shit load of cals. some really nice facilities in the area and i hit a number of different ones. some with funky equipment that i didnt care to much for and others that were really nice. got to try out some hoist machines that i never used before and a couple of those pieces were actually really fluid and nice. one facility had all the new stuff from a line out of europe that i really didnt care to much for.
      so as far as the trip went i stayed on track with training and eating even though it was a huge pain in my ass. only hicup was i had one meal that was delayed much longer than i like. which set me up to be super irritated on top of being nasty dehydrated. all in all a good end of the week and a good start to a new week. did change up how supps are being ran right now with daily dosing pushed down a little bit.

      meal 1
      2 whole eggs
      1/2 cup egg whites
      4oz sirloin
      150g jasmine rice
      2 cups spinach
      meal 2
      8oz turkey
      150g jasmine rice
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      60g cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      35g jasmine rice
      39g kids cereal of choice
      meal 5
      2 cups egg whites
      150g jasmine rice
      asparagus
      meal 6
      6oz turkey
      150g jasmine rice
      meal 7
      8oz sirloin
      8oz red potatoes
      onions and mushrooms
      lrg green salad w/vinegarette

      supps right now

      test c 125mg ed
      primo 100mg ed
      mast p 100mg ed
      tren a 50mg ed
      12.5mg aroma
      20mg nolva
      50mcg t3
      30mg np thyroid
      60mcg clen
      4iu gh
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    7. #5062
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
      Points: 108,602, Level: 100
      Level completed: 0%, Points required for next Level: 0
      Overall activity: 99.9%
      Achievements:
      First 1000 Experience PointsGot three Friends
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      I am:
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      Join Date
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      Posts
      25,471
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      108,602
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      Rep Power
      505

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

      yesterday

      cardio/chest/delts/cardio

      35min stepmill lss (fasted)

      hs bench press 45x15 70x15 90x15 115x12 ds135x10ds 90x8ds 45x10
      bench press 135x15 185x12 225x10 225x8 185x12 135x20 (3sec pause in the hole)
      dips x12 x9
      lying machine flys 50x15
      high cable rear delt cross 20x20/3
      seated lean fwd db lats 30x8/3
      ng machine press 120x12 120x10 100x12 100x10
      30 min stepmill lss

      done for the day. not to bad of a session today. strength was actually not to bad today but i am hitting a wall pretty damn quick rep wise. i hit the 225 pretty easy on the first set even with the pauses but damn if the second round it fell off quick. still making improvements though. everything felt pretty good today even after the trip. i think i have shook off the cob webs and have eased back into my normal routine. so i would call it a good session today

      meal 1
      2 whole eggs
      1/2 cup egg whites
      4oz sirloin
      150g jasmine rice
      2 cups spinach
      meal 2
      8oz turkey
      150g jasmine rice
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      60g cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      35g jasmine rice
      39g kids cereal of choice
      meal 5
      2 cups egg whites
      150g jasmine rice
      asparagus
      meal 6
      6oz turkey
      150g jasmine rice
      meal 7
      8oz sirloin
      8oz red potatoes
      onions and mushrooms
      lrg green salad w/vinegarette
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    8. #5063
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
      Points: 108,602, Level: 100
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      First 1000 Experience PointsGot three Friends
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      I am:
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      Join Date
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      Posts
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      505

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

      yesterday

      cardio/legs/cardio

      35in stepmill lss (fasted)

      seated leg curls ss 75x20ss 90x20ss 105x15ss 120x15ss 135x15ss 150x15ss 165x15ss
      leg extensions ss 85x20 ss100x20 ss115x15 ss130x15 ss145x15 160x15 ss175x15
      adductor ss 140x20 160x20ss 180x15ss 190x15ss 215x15ss 225x15ss
      abductors ss 80x20 ss90x15 ss100x15 ss110x15 ss120x15/2
      one leg leg press 45x15 90x15 135x15 180x15 225x15
      leg press 270x15 360x15 450x15 540x15 630x15
      hacks 90x12 180x12
      30 min stepmill lss (post)

      done for the day. actually a good smooth solid session in today. i am pretty sure i lost a little on the seated leg curls and leg extensions but did add a bit on the leg presses. i knew moving cardio fasted on leg day may impact a little bit but it actually wasnt to bad. the only bad part is the post cardio session. that is brutal and the cardio first thing the next day. then all is good again haha. everything is running pretty smooth right now and it was a good session. my boy is finishing up the school year so my sched should get much more comfortable and less stressful which will be a plus also.

      meal 1
      2 whole eggs
      1/2 cup egg whites
      4oz sirloin
      150g jasmine rice
      2 cups spinach
      meal 2
      8oz turkey
      150g jasmine rice
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      60g cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      35g jasmine rice
      39g kids cereal of choice
      meal 5
      2 cups egg whites
      150g jasmine rice
      asparagus
      meal 6
      6oz turkey
      150g jasmine rice
      meal 7
      8oz sirloin
      8oz red potatoes
      onions and mushrooms
      lrg green salad w/vinegarette
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    9. #5064
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
      Points: 108,602, Level: 100
      Level completed: 0%, Points required for next Level: 0
      Overall activity: 99.9%
      Achievements:
      First 1000 Experience PointsGot three Friends
      Awards:
      Activity Award
      This user has no status.
       
      I am:
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      Join Date
      Jul 2012
      Posts
      25,471
      Points
      108,602
      Level
      100
      Rep Power
      505

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

      yesterday

      cardio/back/abs/cardio

      35min stepmill lss

      wide grip part pulldowns 100x15 120x15 140x12 160x12/3
      cable upper lat pullovers 42.5x12 50x12 57.5x12 65x12 50x12
      chins x12 x10 x9
      low cable rows med ng 100x12 120x12 140x12 160x12/3
      db shrugs 60x12 70x12 80x12
      machine crunches 30x20/4
      30 min stepmill lss

      done for the day. not a bad session today. got a really great painful pump going straight out the gate and was actually pretty strong. wasnt messing with getting to close to failure since it was a secondary day but still felt really good. actually pushed the pace a little bit. kid is done with school so now he gets to suffer with me the majority of the week. so my tempo should be much better timing wise. a little run down to end the week but not beat up to bad. got arms and one cardio session tomorrow and done for the week completely. so as long as everything stays on track a good smooth week in. i am also pretty sure i am caught up on sleep and rest from last weeks trip. if not i will def be 100 by monday.

      meal 1
      2 whole eggs
      1/2 cup egg whites
      4oz sirloin
      150g jasmine rice
      2 cups spinach
      meal 2
      8oz turkey
      150g jasmine rice
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      60g cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      35g jasmine rice
      39g kids cereal of choice
      meal 5
      2 cups egg whites
      150g jasmine rice
      asparagus
      meal 6
      6oz turkey
      150g jasmine rice
      meal 7
      8oz sirloin
      8oz red potatoes
      onions and mushrooms
      lrg green salad w/vinegarette
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    10. #5065
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
      Points: 108,602, Level: 100
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      cardio/back/abs/cardio

      35min stepmill lss

      wide grip part pulldowns 100x15 120x15 140x12 160x12/3
      cable upper lat pullovers 42.5x12 50x12 57.5x12 65x12 50x12
      chins x12 x10 x9
      low cable rows med ng 100x12 120x12 140x12 160x12/3
      db shrugs 60x12 70x12 80x12
      machine crunches 30x20/4
      30 min stepmill lss

      done for the day. not a bad session today. got a really great painful pump going straight out the gate and was actually pretty strong. wasnt messing with getting to close to failure since it was a secondary day but still felt really good. actually pushed the pace a little bit. kid is done with school so now he gets to suffer with me the majority of the week. so my tempo should be much better timing wise. a little run down to end the week but not beat up to bad. got arms and one cardio session tomorrow and done for the week completely. so as long as everything stays on track a good smooth week in. i am also pretty sure i am caught up on sleep and rest from last weeks trip. if not i will def be 100 by monday.

      meal 1
      2 whole eggs
      1/2 cup egg whites
      4oz sirloin
      150g jasmine rice
      2 cups spinach
      meal 2
      8oz turkey
      150g jasmine rice
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      60g cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      35g jasmine rice
      39g kids cereal of choice
      meal 5
      2 cups egg whites
      150g jasmine rice
      asparagus
      meal 6
      6oz turkey
      150g jasmine rice
      meal 7
      8oz sirloin
      8oz red potatoes
      onions and mushrooms
      lrg green salad w/vinegarette
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    11. #5066
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      cardio/back/abs/cardio

      35min stepmill lss (fasted)

      rogers strength row pg 45x15 90x15 135x15 180x15 225x12 ds180x10ds 135x10ds 90x10ds 45x10
      bent rows 135x12 185x12/2 ds185x10ds 135x10ds 115x10
      ind handle upper lat cable pullovers 50x12 57x5x12 65x12 ds65x10ds 57.5x10ds 50x10eds 42.5x10
      rev facing sup grip pulldowns 70x12 85x12 100x12 120x10
      hypers ss x20/3ss
      reverse hypers x10/3
      machine crunches 30x20/4
      30 min stepmill lss (post)

      done for the day. got a nasty cold bug or some shit going on. my kids brought it into the house on me and since i am in prep i cant pull back or take time off. so pretty much i am miserable with a head ache clogged up sinuses and a little cough. yay, so all bent over stuff is extra special brutal. kind of weird but when i first start cardio or training it is really bad but once i get going it subsides a bit and then near the end it fires back up. no fever but i do have the aches on top of the prep aches. got some pretty good work in. a little slower than i like but still moved some ok weight and got a really good pump going. other than dragging ass training wise cardio is the worse but i havent had to slow it down just yet.

      meal 1
      2 whole eggs
      1/2 cup egg whites
      4oz sirloin
      150g jasmine rice
      2 cups spinach
      meal 2
      8oz turkey
      150g jasmine rice
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      60g cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      35g jasmine rice
      39g kids cereal of choice
      meal 5
      2 cups egg whites
      150g jasmine rice
      asparagus
      meal 6
      6oz turkey
      150g jasmine rice
      meal 7
      8oz sirloin
      8oz red potatoes
      onions and mushrooms
      lrg green salad w/vinegarette
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    12. #5067
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      cardio/chest/delts/cardio

      35min stepmill lss (fasted)

      incline machine press 135x20 150x15 165x15 180x12 195x12 215x12 230x15 245x15
      hs incline press 45x10 70x10 90x10 115x10 70x10(5sec negs)
      cable fly/press 35x10 40x10
      standing chest press 90x10 135x10 190x8
      overhead cable rear delt cross 20x20/3
      db lats lean fwd 30x12/3
      30 min stepmill lss (post)

      done for the day. super dragging ass today. not to weak but not really strong either. i would say more labored and harder to get going and keep going. joints arent hurting but muscles are pretty achy across the board but still getting a really good pump. i did pull all intensity techniques out entirely today, just to let off a little stress on my nervous system. still no fever but i am feeling the pain of being sick. since i cant miss any training i am adding in as much sleep and naps as possible right now. grinding is a shit word a lot of people use but i can say right now it is a grind day in and day out for the time being. legs and 2 more cardio sessions and i get a half day off. that's what i am telling myself right now


      meal 1
      2 whole eggs
      1/2 cup egg whites
      4oz sirloin
      150g jasmine rice
      2 cups spinach
      meal 2
      8oz turkey
      150g jasmine rice
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      60g cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      35g jasmine rice
      39g kids cereal of choice
      meal 5
      2 cups egg whites
      150g jasmine rice
      asparagus
      meal 6
      6oz turkey
      150g jasmine rice
      meal 7
      8oz sirloin
      8oz red potatoes
      onions and mushrooms
      lrg green salad w/vinegarette
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    13. #5068
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      cardio/legs/cardio

      35min stepmill lss (fasted)

      leg extensions 40x15x15x15 55x15x15x15 70x15x15x15 (these are a warmup technique i used to do years ago that i learned from jose raymond. top 1/4 x15 bottom 1/4 x15 and x15 full range)
      leg extensions ss 100x10ss 115x10ss 130x10ss 145x10ss 160x10ss 175x10 (slow 5sec neg with 2sec contract)
      aeated leg curls as 75x10as 90x10as 105x10as 120x10as 135x10as 150x10 (only stop long enough to change weight)
      adductors ss ss140x20 ss160x20 ss180x20 ss190x20/2
      hacks 45x12 90x12 135x12 180x12 225x12 270x12
      one leg leg press 25x10 45x10 90x10 135x10 (damn these where heavy)
      leg press 180x15 270x15 360x15 450x15
      30 min stepmill lss (post)

      done for the day. another brutal hard day in of suffering. everything felt heavy as shit and moved super slow. now not just muscle aches but joints actually have started to hurt a bit also. did have to do quite a bit of waiting around on dumb asses playing around yesterday which pissed me off and prob helped me out at the same time. still keeping the intensity techniques down to a bare minimum. i did do leg press on a different machine that is setup much different and the carriage is way heavier. a ton heavier it seemed like on this session. got it done though. cardio only tomorrow since my therapy lady canceled on me due to covid exposure. that blows donkey dick even more.

      meal 1
      2 whole eggs
      1/2 cup egg whites
      4oz sirloin
      150g jasmine rice
      2 cups spinach
      meal 2
      8oz turkey
      150g jasmine rice
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      60g cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      35g jasmine rice
      39g kids cereal of choice
      meal 5
      2 cups egg whites
      150g jasmine rice
      asparagus
      meal 6
      6oz turkey
      150g jasmine rice
      meal 7
      8oz sirloin
      8oz red potatoes
      onions and mushrooms
      lrg green salad w/vinegarette
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    14. #5069
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today

      cardio/back/cardio

      35 min stepmill lss (fasted)

      elevated low rows 35x10 42.5x10 50x10 60x10 70x10 80x10 42.5x10(5sec contract)
      prone shrugs 45x15 90x15 135x15/3
      chins x11 x9 x9
      hs oa dante stretch pull downs 45x10 70x10 90x10
      hypers x25/3
      35min stepmill lss (post)

      done for the day. feeling a tad bit better but still a little congested and hard to breath. so my son and i cranked the tempo up a little bit on training. wasnt to bad but it was also a pump workout that didnt have a ton of volume either. may have been a bad call because the post cardio session was the hardest i have had this prep to date. i got a runner's cramp so bad just short of mid point that i had to pause it for about 45 secs. then it kept coming back, so i had to lean over to let it relax a little every couple of mins till i finished. which drives me crazy when other people do it but damn if it wasnt in serious pain today. i did get finished though without quitting. got a pretty good pump going today and felt not to bad. i must be completely exhausted though because i literally barely got my post workout meal in and i passed out for over an hour. all in all a good day and getting better.

      meal 1
      2 whole eggs
      1/2 cup egg whites
      4oz sirloin
      150g jasmine rice
      2 cups spinach
      meal 2
      8oz turkey
      150g jasmine rice
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      60g cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      35g jasmine rice
      39g kids cereal of choice
      meal 5
      2 cups egg whites
      150g jasmine rice
      asparagus
      meal 6
      6oz turkey
      150g jasmine rice
      meal 7
      8oz sirloin
      8oz red potatoes
      onions and mushrooms
      lrg green salad w/vinegarette
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    15. #5070
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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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
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      • Follow Along G's Run to the NA's
      • Follow Along G's Run to the NA's
      yesterday

      cardio/back/cardio

      35min stepmill lss (fasted)

      meadows rows 25x15 50x15 75x12 100x12/3 ds100x10ds 75x10ds 50x10ds 25x10
      ind handle upper lat cable pullover 50x10 57.5x10 65x10 72.5x10
      chest supp ng rows 45x12 90x12 135x12 180x12 ds180x10ds 135x12 90x15ds 45x20
      hypers ss x20/3ss
      reverse hypers ss ss x10/3
      rear face sup grip pulldowns 55x12 70x12 85x12 100x12
      40 min stepmill lss (post)

      done for the day. not to bad of a session at all today. huffing and puffing a little bit but i am almost 100% sure i am completely on the backside of this funk crud i have going on. strength was pretty good and got a really good pump going. i am actually pretty happy with everything tightening up week to week and holding energy pretty well. joints are holding up good for right now also. so overall going into the week good and strong. with that said i did notice that it falls off by the end of the week on me. so hopefully turning the corner on the illness it wont be as bad this week. did have a little increase of cardio and dropped some cals out. nothing to awful crazy though. i am having a hell of a time finding 25-50lb bags of jasmine rice at sams. ended up having to bite the bullet and order it from amazon. tried to switch to basmatti earlier in prep and it just isnt the same taste wise, so i have to support amazon for now

      meal 1
      2 whole eggs
      1/2 cup egg whites
      4oz sirloin
      150g jasmine rice
      2 cups spinach
      meal 2
      8oz turkey
      150g jasmine rice
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      60g cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      100g jasmine rice
      meal 5
      2 cups egg whites
      150g jasmine rice
      asparagus
      meal 6
      6oz turkey
      150g jasmine rice
      meal 7
      8oz sirloin
      8oz red potatoes
      onions and mushrooms
      lrg green salad w/vinegarette

      current supp setup

      test p 75mg ed
      tren a 50mg ed
      mast p 100mg ed
      t3 50mcg ed
      np thyroid 30mg ed
      clen 100mcg ed
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

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