Follow Along G's Run to the NA's

[Pushtoday]

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

You are a machine sir.
Happy New Year


Sent from my iPhone using Tapatalk

[guns01]

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

yesterday

calves/arms/cardio

seated calf raise 70x10 95x10 120x25/4
seated db curls w/partials 5x10 10x10 15x10 20x10 25x8+4 30x9+4/3
incline db concentration curls 15x8/4
reverse bb curls 40x10/4
ind handle press downs 100x12 120x12 140x12 150x12
tate press 30x15/4
one arm overhead db extension 30x10/4
12 min step mill intervals 2-1

done for the day. i did half a chest and shoulder workout on sat that got cut short. had to leave to help out a friend in need. so i didnt record it and since we are high freq on that one i didnt sweat it. actually was able to move some good weight with what we got done. the arm session went well also. i got up to a pretty good weight with the bicep area only tightening up on one set. so i would say it isnt 100% healed up but it is safe enough to go a little harder. great pump and great work. in bed before 9 last night, so my sched is still on track haha oh and on the cheat i had sat i had a steak sandwich that was loaded up with jalepenos and it set my guts and ass on fire. it was delicious but def a bad choice


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 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 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

that's great man. now you have something to hold you accountable.

as for the weight. the day after my low cal off day i am hitting 268-269 and the rest of the week i am running around 273-275. not to shabby right now

Very nice i thought you had got it back fast and going forward. Keep kick in ass cause it's your day in day out never missing that makes me think I can get back to it.

Sent from my SM-S975L using Tapatalk

[guns01]

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

It has been flippin cold here to brother think it was 16° this morning. Curious what your weighing now days brother. I've picked a show may 5th. Pretty excited. It's a show I've wanted to do for a couple of years now.

Sent from my SM-S975L using Tapatalk

that's great man. now you have something to hold you accountable.

as for the weight. the day after my low cal off day i am hitting 268-269 and the rest of the week i am running around 273-275. not to shabby right now

[thudgens96]

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

It has been flippin cold here to brother think it was 16° this morning. Curious what your weighing now days brother. I've picked a show may 5th. Pretty excited. It's a show I've wanted to do for a couple of years now.

Sent from my SM-S975L using Tapatalk

[guns01]

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

yesterday

calves/chest/delts/cardio

standing calf raise 315x10 355x10 390x8/4
machine press 80x8 100x8 120x8 130x8 140x8 150x8
hex press 40x8 45x8/3
machine flys 90x10/3
reverse peck deck fly 75x15/3
db lats 25x8/3
db front raise 20x8/3
12 min step mill intervals 2-1

done for the day. super super cold today and it doesnt normally get that cold in my area. so going in it was nasty achy and a chore to get nice and warmed up. good thing it was a secondary day because their was no way i could have went heavy safely at all. still got a good pump going and got in a pretty good workout. i am pretty sure i got my hydration and everything back in order from the gut debacle. i am feeling pretty good now.


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 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 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

guns, when it hurts work harder,lol. This looks like your thing?

Geez...I was grimacing just reading the session.
I think BABY1 is right.



Sent from my iPhone using Tapatalk

it is def a test of how much pain you can endure and tolerate. it is one hell of a great technique to use when you cant go so heavy. and i of course love the pain and punishment haha. it is def more fun to do to someone else though and that usually ends up being the mrs

[Pushtoday]

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

Geez...I was grimacing just reading the session.
I think BABY1 is right.



Sent from my iPhone using Tapatalk

[BABY1]

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

guns, when it hurts work harder,lol. This looks like your thing?

[guns01]

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

yesterday

abs/legs

standing cable crunches 70x10/4
5 min stationary bike warmup
roller work
dbl leg glute bridge w/iso x10(10s)/4
adductors 190x10 180x10 235x10/4
occluded lying leg curls 60x10 70x10 80x10 os 90x35x20x15x12 (10s between sets)
occluded leg extensions 80x10 105x10 os 120x31x15x12x12 (10sec between sets)
occluded leg press 290x10 380x10 470x10 os 560x30x20x15x15 (10s between sets)
front squats 90x10 180x10 270x10

done for the day. one hell of a nasty painful day today. joints were a little dry and tender today so i decided to go all out on occluded work. yeah it sounded good in my head and on paper but not so much when it got going. if you want to test your pain tolerance this is the one for you. it is nasty. good day in and it went pretty quick.


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 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 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

where is the chocolate cake

no goodies at all for this guy. the plan for the christmas was to eat whatever i wanted for 2 days and that got shut down. i did get a couple doughnuts in on christmas eve before it got me though haha

[BABY1]

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

where is the chocolate cake

[guns01]

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

yesterday

calves/chest/delts

standing calf raise 355x10 275x10 390x8/4
db twist press 25x8 35x8 45x8 50x8/3
incline db press 25x8 40x8 55x8 65x8 75x8/3
banded hs flat press 45x10 70x8/3
db 6 ways 10x8/3
bent over db lats 25x15/3
spider crawls ss x3/3ss
banded over and backs ss ss x10/3

done for the day. back at it again. still have a lingering head ache from christmas eve and christmas day gut debacle going on. so i skipped the cardio because i barely made it through my workout. other than that everything else is and was good to go and guts are back in order. sucks i missed out on all the lovely tasty food and i dropped about 7lbs. time to start pushing it back up.


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 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 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

it is a hell of a job man and i have the meat sweats by the end of the day and at night. i am already up to 275 with ab lines still showing obliques are still in and glutes are still faint and visible. hell my oblique skin fold pinch is only 4mm. so pushing the food isnt hurting me to bad.

That is so bad ass man

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

abs/chest/delts

machine crunches 80x10/4
db press 25x12 40x12 55x12 70x12
incline bb press 165x6 285x6 205x6 225x6 255x6 275x6 (cut short to protect bi)
machine press 180x8 180x8 ds 180x8ds 160x8ds 150x15p
reverse peck deck fly 75x30/3
special form fly 20x10/3
seated db lat swings 45x15/3

done for the day. pretty good day in. as noted above i am still protecting the bicep and today was my first attempt at pushing dbs since i messed it up. it does tighten up a bit as i go. so i will go a little more when it does and then shut it off to be cautious. still moved some good weight though and got in a pretty good session.


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 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 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