Follow Along G's Run to the NA's

[Pushtoday]

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

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



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[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

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[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

[guns01]

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

Dammit man, you eat a lot of food. Good clean food but still a lot of food.


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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.

[Pushtoday]

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

Dammit man, you eat a lot of food. Good clean food but still a lot of food.


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[guns01]

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

today

abs/legs(3)

standing cable crunch 70x10/4
5 min stationary bike warmup
roller work
dbl leg glute bridge w/iso x10(10s)/4
adductors 190x10/2 235x10/4
glute kickbacks ss 100x10/3ss
banded glute walks ss ss x10/3
waling lunges x20/3
rb squats 135x5 185x5 225x5 315x5 ds 315x11ds 275x10ds 185x18

done for the day. another session in and it was a nasty brutal one. we are ending high freq leg work and we def went out with a bang and a hell of a nasty pump. i actually had knee issues the entire time until we got to squats and then i was good to go. so all in all a great day. got cardio only since i missed it and the rest of the day will be rest and more rest.


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

looking great guns!

i am big as a house right now haha, really big

[BABY1]

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

looking great guns!

[guns01]

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

today

legs(2)/cardio

5 min stationary bike warmup
roller work
dbl leg glute bridge w/iso x10(10s)/4
reverse hypers x10/3
seated leg curls 90x15 105x15 120x15 135x15/4
adductors 190x20/4
squats 45x10 135x6 185x6 225x6 245x6 265x6 285x6
hacks 270x20/3
12 min step mill intervals 1-1

done for the day. good day in even though my right knee is giving me absolute fits right now. got a great pump going and even moved some ok weight squatting for speed. i cut it off when it started slowing down since it was a secondary day. all in all a good day in with little to really complain or note today.


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

today

abs/back/arms/cardio

standing cable crunches 70x10/4
one arm machine row 80x10 90x10 100x10 110x10 120x10 130x10 140x10 150x10
low row 85x10 100x10 120x10 140x10 160x10
pro grip chest sup machine row 120x8 135x8 150x8 165x8
occluded rope press downs 100x15/6 (30 sec between sets)
occluded db curls ascending set 5x10 10x10 15x10 20x10 (30sec) ds 20x10ds 15x10ds 10x10ds 5x10
12 min step mill intervals

done for the day. got in a pretty good one again today. got a little pulling in the bicep when i first started getting warmed up on the first movement. so i went a little easy but still tried to move everything up a little bit. i added in occlusion work to keep from doing damage but still be able to get a productive session of biceps in. very successful on that one because the pump was absolutely stupid.

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