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

    1. #5146
      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

      chest/delts/cardio

      hs incline press 45x15 70x15 90x10 115x10 135x8 ds115x8ds 90x7ds 70x7ds 45x12
      ng machine press 100x8 120x8 140x8 160x8 180x8 120x10(5sec contract)
      machine flys 60x10 70x10 80x10 100x10
      machine press(this one is a modified semi incline/flat) 90x10 110x10 130x10 150x10 170x10
      reverse peck deck fly 45x10 60x10 75x10 90x10 105x10
      15min rower
      15min eliptical

      done for the day. did drop off in strength a little bit. i was feeling quite a bit ran down and tired when i got up this am and i didnt take a nap pre gym. i am taking 10mg of a muscle relaxer at night for the knee and i think it is messing me up some days. so i will opt to blame it on that one because if i get a little nap in before training then i dont have any issues. it's making me sweat like idk what also or more so than usual. still got a hell of a good pump going and everything felt pretty good. didnt hit any db work today because the area was slammed, so i went to all machine work. also have a little irritatinn from a delt shot so i didnt hit any lats today. oh and i moved the time up on the rower and it broke my ass off. my entire back from top to bottom was pumped and cramping when i finished. that thing is a kick in the nuts for sure. it did loosen back up when i finished up on the eliptical though. so all in all a really good day. i have graston work sched for tomorrow early am so tomorrow will be a full rest day.

      meal 1
      2 whole eggs
      1/2 cup egg whites
      4oz sirloin
      200g jasmine rice
      1 apple or banana
      2 cups spinach
      meal 2
      8oz turkey
      200g jasmine rice
      1 nutrigrain bar
      1 cup green vege
      meal 3(pre)(10iu log 6iu gh)
      2 scoops whey iso
      60g cor
      2 rice krispy treats
      1 banana
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout)(10iu log)
      2 scoops whey iso
      100g jasmine rice
      90g kids cereal
      meal 5
      2 cups egg whites
      200g jasmine rice
      asparagus
      meal 6
      6oz cod
      200g jasmine rice
      meal 7
      8oz sirloin
      100g jasmine rice
      onions and mushrooms
      lrg green salad w/vinegarette
      TGBSupplements REP

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    2. #5147
      jolter604's Avatar
      jolter604 is online now Sponsor
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      yesterday

      chest/delts/cardio

      hs incline press 45x15 70x15 90x10 115x10 135x8 ds115x8ds 90x7ds 70x7ds 45x12
      ng machine press 100x8 120x8 140x8 160x8 180x8 120x10(5sec contract)
      machine flys 60x10 70x10 80x10 100x10
      machine press(this one is a modified semi incline/flat) 90x10 110x10 130x10 150x10 170x10
      reverse peck deck fly 45x10 60x10 75x10 90x10 105x10
      15min rower
      15min eliptical

      done for the day. did drop off in strength a little bit. i was feeling quite a bit ran down and tired when i got up this am and i didnt take a nap pre gym. i am taking 10mg of a muscle relaxer at night for the knee and i think it is messing me up some days. so i will opt to blame it on that one because if i get a little nap in before training then i dont have any issues. it's making me sweat like idk what also or more so than usual. still got a hell of a good pump going and everything felt pretty good. didnt hit any db work today because the area was slammed, so i went to all machine work. also have a little irritatinn from a delt shot so i didnt hit any lats today. oh and i moved the time up on the rower and it broke my ass off. my entire back from top to bottom was pumped and cramping when i finished. that thing is a kick in the nuts for sure. it did loosen back up when i finished up on the eliptical though. so all in all a really good day. i have graston work sched for tomorrow early am so tomorrow will be a full rest day.

      meal 1
      2 whole eggs
      1/2 cup egg whites
      4oz sirloin
      200g jasmine rice
      1 apple or banana
      2 cups spinach
      meal 2
      8oz turkey
      200g jasmine rice
      1 nutrigrain bar
      1 cup green vege
      meal 3(pre)(10iu log 6iu gh)
      2 scoops whey iso
      60g cor
      2 rice krispy treats
      1 banana
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout)(10iu log)
      2 scoops whey iso
      100g jasmine rice
      90g kids cereal
      meal 5
      2 cups egg whites
      200g jasmine rice
      asparagus
      meal 6
      6oz cod
      200g jasmine rice
      meal 7
      8oz sirloin
      100g jasmine rice
      onions and mushrooms
      lrg green salad w/vinegarette
      So you said a couple back you had some knee issues what do you take for that .
      This year I been having some myself.

      Olympiasolutions1@tutanota.com

      Olympiasolutions@protonmail.com

    3. #5148
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by jolter604 View Post
      So you said a couple back you had some knee issues what do you take for that .
      This year I been having some myself.

      Olympiasolutions1@tutanota.com

      Olympiasolutions@protonmail.com
      still semi dealing with it now but it is light years better finally. so i started out with voltaren 2-3x per day and i vodoo flossed and rolled 3x per day. then i hooked up my etens unit for 30min 2x per day. did that for a week and it got a little better but since it wasnt moving as quick as i wanted i went in and got seen so i could get a ref to the ortho doc. went in he felt everything up and it was all in tact and pretty much no swelling. so he put me on prednisone(sp) and a muscle relaxer. that and he told me to go see my graston lady to get scraped and then see a chrio about adjusting my hips. he also said all my tendons were stupid tight which was creating the issue. anyway 2 days in the predi and the muscle relaxer and seeing the graston lady and chrio and it stopped popping and hurting as bac. still tight but nowhere near where it was and it isnt painful anymore. i did some very light legs yesterday and had no issues. so i am hoping that i am on the back end now. i did toss in 1mg of bpc ed and i am running gh. shit i also put in 15g of multi spec collagen protein. that is actually supposed to heal damage. so what i did was pretty extensive and i tried to rehab it early on which i prob should have gave it a couple days. that prob set me back in the begining
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    4. #5149
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      back/cardio

      sup grip rodgers rows 45x15 90x15 135x10 180x8/3 90x10(5sec squeeze)
      sup grip low row ss 100x8ss 120x8ss 140x8ss 160x8ss
      upper lat cable pullovers 42.5x10 ss50x10 ss57.5x10 ss65x10
      as sup pulldowns 42.5x15 50x15 60x10 70x10 80x10
      one arm incline db row(modified) 50x10 60x10 70x10 80x10
      db shrugs 50x10 60x10 70x10 80x10
      hs dante stretch pulldowns 45x8 70x8 90x8/2
      20min rower

      done for the day. didnt do any logging last week on here because i got slammed up and had very little down time. got a little cold or some kind of respitory bs going on too which as soon as i stop moving i fall asleep. huge pain in the ass. great session today and still getting stronger and the pumps are silly. been really focusing on supinated grip work to really pull out the lower lats and get them a little thicker and a little more pop. def feel it working on them so we will see how it carries over. i may have to swap stuff out though because i am not getting sore anymore. knee is quite a bit better and i have pretty much been doing all of my cardio on the rower the last week or so. that thing is a kick in the nuts and then some. so i finally found two pieces of cardio equipment that get my heart rate up good without having to run. so now i have another option in the tool box. all in all a great session.

      meal 1
      2 whole eggs
      1/2 cup egg whites
      4oz sirloin
      200g jasmine rice
      1 apple or banana
      2 cups spinach
      meal 2
      8oz turkey
      200g jasmine rice
      1 nutrigrain bar
      1 cup green vege
      meal 3(pre)(10iu log 6iu gh)
      2 scoops whey iso
      60g cor
      2 rice krispy treats
      1 banana
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout)(10iu log)
      2 scoops whey iso
      100g jasmine rice
      90g kids cereal
      meal 5
      2 cups egg whites
      200g jasmine rice
      asparagus
      meal 6
      6oz cod
      200g jasmine rice
      meal 7
      8oz sirloin
      100g jasmine rice
      onions and mushrooms
      lrg green salad w/vinegarette
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    5. #5150
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
      Points: 108,602, Level: 100
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      Achievements:
      First 1000 Experience PointsGot three Friends
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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

      • 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

      chest/delts/cardio

      incline db press 25x15 40x15 55x10 70x10 85x10 100x8/2 (did 5sec holds half way through set and on last rep)
      ng machine press 100x10 130x10 140x10 160x10 180x10 200x8
      1.5 bench press 135x8 185x8 205x8 215x7
      machine flys 60x10 70x10 80x10 90x10 100x10
      incline db y raise 10x10 15x10 20x10 25x10
      dante rear delt rows incline 60x10 70x10 80x10 90x10
      15min rower
      15min stepmill lss

      done for the day. pretty good strength today and an excellent pump. tris and elbows were a little tender going in but didnt end up being an issue at all. my kid trained with me and normally follows my rep schemes. he says how many did you just do and i said 8 or 10 whatever it was and he says seriously i have been doing 12 the whole time haha. i told him it will make you better and bigger. did dip the toes in the water on the stairs today with my usual pace. no issues at all with the knee doing them and i have graston work sched for tomorrow. i am hoping this fucker is finally starting to heal up and will let me start to push soon. all in all a good session. tomorrow is therapy and rest for the day. no training on graston days in the off season.

      meal 1
      2 whole eggs
      1/2 cup egg whites
      4oz sirloin
      200g jasmine rice
      1 apple or banana
      2 cups spinach
      meal 2
      8oz turkey
      200g jasmine rice
      1 nutrigrain bar
      1 cup green vege
      meal 3(pre)(10iu log 6iu gh)
      2 scoops whey iso
      60g cor
      2 rice krispy treats
      1 banana
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout)(10iu log)
      2 scoops whey iso
      100g jasmine rice
      90g kids cereal
      meal 5
      2 cups egg whites
      200g jasmine rice
      asparagus
      meal 6
      6oz cod
      200g jasmine rice
      meal 7
      8oz sirloin
      100g jasmine rice
      onions and mushrooms
      lrg green salad w/vinegarette
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

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