Follow Along G's Run to the NA's

[thudgens96]

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

nah not really. it is what was programmed for the day. i think most days it is 3 moves for bi and 3 for tri. lots of volume on this one though. that fluctuates workout to workout though. we were messing around the other day and measured them again and they are almost 22 ans 1/2 cold. so they have grown a little bit haha

That is so cool man 22.5 that is huge brother. Very cool

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[guns01]

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

Was that one of your bigger arm routines. Guy that hates arms you got after it today.

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nah not really. it is what was programmed for the day. i think most days it is 3 moves for bi and 3 for tri. lots of volume on this one though. that fluctuates workout to workout though. we were messing around the other day and measured them again and they are almost 22 ans 1/2 cold. so they have grown a little bit haha

[thudgens96]

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

today

calves/arms/cardio

standing calf raise 315x10 355x8(10s) 390x8(10s)/3
hand bike warmup
ind handle push downs 80x10 90x10 100x10 110x10 120x10 130x10 140x10
ind handle overhead extensions 90x10 110x10 130x10 140x10
incline db skullies 35x10/4
db curls warmup 5x10 10x10 15x10 20x10 25x10 30x10
db curls 30x10/3
db pinwheel curls 30x8/3
incline db hammers 30x10 35x10/3
12 min step mill intervals 2-1

done for the day. as usual stupid nasty painful pumps which i hate. calves are sore as all hell from yesterday and the bicep was tight as all hell until i got warmed up really good. that's why i ran the rack up to get as much blood and heat in there as possible. all in all a good day though with no real complaints to note.

meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb

Was that one of your bigger arm routines. Guy that hates arms you got after it today.

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[guns01]

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

today

calves/arms/cardio

standing calf raise 315x10 355x8(10s) 390x8(10s)/3
hand bike warmup
ind handle push downs 80x10 90x10 100x10 110x10 120x10 130x10 140x10
ind handle overhead extensions 90x10 110x10 130x10 140x10
incline db skullies 35x10/4
db curls warmup 5x10 10x10 15x10 20x10 25x10 30x10
db curls 30x10/3
db pinwheel curls 30x8/3
incline db hammers 30x10 35x10/3
12 min step mill intervals 2-1

done for the day. as usual stupid nasty painful pumps which i hate. calves are sore as all hell from yesterday and the bicep was tight as all hell until i got warmed up really good. that's why i ran the rack up to get as much blood and heat in there as possible. all in all a good day though with no real complaints to note.

meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb

[guns01]

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

today

calves/back/cardio

seated calf raise 50x10 75x10 100x100
hand bike warmup
db rows 60x8 70x8 80x8 90x8 100x8
reverse facing pull downs 100x8/3
bb shrugs 2 sec contract 185x8 225x8/2
stretchers 100x8/3
12 min step mill intervals 2-1

done for the day. nothing crazy or fancy just a nice medium day. moved blood in and around pretty good and got a really good pump going. pace was pretty good as well. i am noticing since i am so heavy i am not adjusting to carrying this much weight as quick as i had in the past. must be because i am keeping it clean and it is more muscle that fat. that's what i will tell myself and not that i am starting to get old haha.


meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb

[guns01]

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

Yeah brother, really good weight if you ask me.
What’s the super bowl food like for you? Will it be an all out cheat day or just a meal?


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i will drop my cheat from sat and go out on super bowl sunday. as much as i am actually eating now a break of not eating 7 meals will be nice. so a nice light breakfast, wings galore and then probably some cheese dip with chips and lots of pastries

[Pushtoday]

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

Yeah brother, really good weight if you ask me.
What’s the super bowl food like for you? Will it be an all out cheat day or just a meal?


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[guns01]

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

yesterday

chest/delts

hand bike warmup
flat db press 25x15 40x15 55x15 70x8 90x8 105x8
incline bb press 185x6 215x6 225x6 265x6 285x6 325x6
hex press 35x8 45x8 50x8 ds50x27ds 40x17
incline pro fly 40x8/3
bent over db lat swings ss 50x25/4ss
spider walks ss ss x3/4
over and back press 95x8 95x8 115x8

done for the day. great session in today. no aches and pains and moved some really good weight. speed was really really good on all but the last set of inclines. so i am def getting bigger and stronger looking at the numbers. ankle is still a tad bit sore but not to awful bad.

meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb

[guns01]

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

Looks like a lot of volume. [emoji1306]


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yeah, it is a nice nasty kick in the pants. good thing it waves a bit throughout

[Pushtoday]

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

Looks like a lot of volume. [emoji1306]


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[guns01]

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

yesterday

abs/legs

standing cable crunches 70x10/4
stationary bike warmup
dbl leg glute bridge w/iso x10(10s)/4
adductor ss 190x10/3ss
band glute leg raise ss ss x15/3
seated leg curls 90x15 105x15 120x15 135x15 150x15 165x15x15p
ssb squats 65x10 155x8 205x8 245x8 295x8 add rb 335x8 395x8
hacks w/drop set of death rb 270x4 360x8 450x8 ds540x8ds 460x5ds 270x12
sissy squats x15/2

done for the day. not a bad day today. moved some pretty good weight around and got a pretty good pump going. only issues i had were at the end when my right ankle started acting up for some reason. may be from the sissy squat pad press on the back but it is not happy at all. feeling pretty good other than that though.


meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb

[thudgens96]

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

yesterday

abs/calves/back

seated machine crunches 80x10/4
standing calf raise 355x8 390x8 435x8/4
meadows rows 25x10 50x10 75x10 100x10/3
one arm machine row 120x10 140x10 160x10
db pullovers 60x12/3
deads 135x3 185x3 225x3
low back machine 180x15 195x15 205x15

done for the day. a mirror of last weeks first session except the rep range was changed to bump up intensity. no issues going in or coming out other than it sucking ass to be bent over doing those meadows rows with a belly full of food. the crunches are the same way haha. i did pull up on the deads and change them to machine work. i got caught by an old guy talking and cooled down and when i went to pull 275 it felt to tight. so instead of forcing it and getting hurt i shut that one down and went with machine work. i have squats tomorrow and having a jacked low back is counter productive


meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb

Nice one brother.

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[guns01]

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

yesterday

abs/calves/back

seated machine crunches 80x10/4
standing calf raise 355x8 390x8 435x8/4
meadows rows 25x10 50x10 75x10 100x10/3
one arm machine row 120x10 140x10 160x10
db pullovers 60x12/3
deads 135x3 185x3 225x3
low back machine 180x15 195x15 205x15

done for the day. a mirror of last weeks first session except the rep range was changed to bump up intensity. no issues going in or coming out other than it sucking ass to be bent over doing those meadows rows with a belly full of food. the crunches are the same way haha. i did pull up on the deads and change them to machine work. i got caught by an old guy talking and cooled down and when i went to pull 275 it felt to tight. so instead of forcing it and getting hurt i shut that one down and went with machine work. i have squats tomorrow and having a jacked low back is counter productive


meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb

[BABY1]

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

Awesome, as always guns. the cheat meal was delicious!

[guns01]

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

Looks like a good day.
Back session [emoji736]
Cheat meal [emoji736]
Not shitting pants[emoji736]


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it's all fun and games till you go to pull and shit your pants. and if you dont use proper ab pressure you run the risk of messing up your back. so it's a checks stay together please kind of moment haha