Follow Along G's Run to the NA's

[guns01]

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

great thing about deloading from programming is 3 full days off per week. not that i dont enjoy training 5-6 or even 7 days per week at times but i have been going pretty freaking hard for a while now haha. so yesterday and today off maybe tomorrow and finish up the week with arms. back and everything else feels freaking fantastic. so i will be back in it fresh healthy and nasty

[guns01]

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

today:

abs/arms/cardio
10 min treadmill warmup
incline sits x10/4
leg raises x10/4
cable crunches 50x15/4
cable extensions pressdowns extensions combo did 3 rounds of 100reps total with 20 reps in each position and hand spacing. no rest except changing hand spacing
db tate extensions 20x10 25x10 30x10 35x10
overhead db extensions 30x8/4 back and forth from hand to hand with no rest
stand db curl w/hammers 20x15x15 25x10x10 30x10x10 35x10x10 standard db curls no rest straight to hammer curls
one arm db preachers 35x8/4 again no rest from arm to arm
30 min step mill steady state
roller work

done for the day. shoulder is a little tender but all is good. pump was stupid painful today and i pushed the pace hard. in and out with cardio in about80 mins total


meal 1
2 scoops protein powder
1/2 cream of rice
meal 2
protein cakes
intra
1 and a half scoops intra md
meals 3
16oz tilapia
8oz sweet potato
meal 4
16oz turkey
8oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

[LittleTom]

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

Anything you recommend or find useful when you get that painful pump? Getting God aweful pumps lately. Gets to the point where I need to stop before I can even do my next set.

[guns01]

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

Anything you recommend or find useful when you get that painful pump? Getting God aweful pumps lately. Gets to the point where I need to stop before I can even do my next set.

taurine works for the back pumps pretty well but arms and forearms just plain suck. i will alternate back and forth between bi and tri to try to help with it a bit, stretch a little bit to open it up or just take a little more time between sets. i have had my legs get so bad after extensions that 135 nor 185 would bend my legs. i actually had to put 225 on the bar just to get them to break to squat. for me personally back and arm pumps are by far the worse and most irritating and painful though. i can even deal with calf pumps better haha

[guns01]

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

today:

abs/legs(deload)
standing cable crunches 70x10/4
roller work
lying leg curls 60x10 70x10 90x10 100x10 110x10 120x10 130x10 140x10 150x10
adductors 120x10 170x10 190x10 190x10
squats 135x10 185x10 225x6 245x6 275x6 295x6 315x6 (back wasnt to bad today but still not 100%)
machine leg press 390x20/4

done for the day. back doesnt really hurt but i can tell it isnt quite fully healthy yet. it is comfortable but i damn sure wouldnt load up and hammer it just yet. everything else is spot on and doing really good


meal 1
2 scoops protein powder
1/2 cream of rice
meal 2
protein cakes
intra
3 scoops intra md
meals 3
16oz tilapia
8oz sweet potato
meal 4
4 slices of pizza
cup and half egg nog ice cream
meal 5
16oz turkey
1/4 cup sour kraut

[MOUNTAIN-MAN]

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

Bro u are hard core Ed

[guns01]

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

Bro u are hard core Ed

consistency is the key man and i dont have a hell of a whole lot of time left in the game. my injuries and body are only going to allow me to play for a little bit longer it looks like. so i am trying to maximize what i got left

[guns01]

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

today:

abs/delts/chest(deload)
free hanging leg raise x10/4
incline crunches x10/4
rumble roller work
rotator and shoulder health work (prehabbing)
db lat swings 40x30ss 45x30ss/3
spider walks ss x3/4
band face pulls x20/3
db hex press 25x10 35x10 45x10 55x10 65x10
pec minor dips x27 x22 x19
db twist press ss 65x10/3ss
over and backs ss x10/3

done for the day. in and out in 70mins and felt great but a little weak. actually felt a tad run down in there today and i have a good feeling that even though i had a plus up in cals yesterday the ice cream made me feel like complete but. still stupid nasty pump and over all good workout for a deload. no real serious pushing the edge and i also have some pretty sore tris from friday so that could have also been another reason i was a little run down haha.


meal 1
2 scoops protein powder
1/2 cream of rice
meal 2
protein cakes
intra
2 scoops intra md
meals 3
16oz tilapia
8oz sweet potato
meal 4
16oz turkey w/meat sauce
8oz brown rice pasta (so in nut shell spagghetti turk style w/low sugar meat sauce)
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

abs/back(deload)
10 min treadmill warmup
standing cable crunches 70x10/6
lat pulldown crunches 70x10/6
rumble roller work
one arm bb rows 25x8 50x8 75x12 100x10 125x8
meadows rows 75x12 100x10 125x8
sup grip pulldowns 70x12 95x10 95x8
assist chins pro grip x12 x10 x8
db pullovers 55x12 60x10 65x8
rope face pulls 100x12 120x10 140x8
hypers x25/3

done for the day. had a hard time getting going this am but still got a great session in today. really good pump and everything felt smooth


meal 1
2 scoops protein powder
1/2 cup cream of rice
meal 2
protein cakes
intra
3 scoops intra md
meals 3
16oz tilapia
8oz sweet potato
meal 4
16oz chicken
8oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

[BABY1]

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

One word for you guns "relentless".

[guns01]

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

today:

abs/arms/cardio(deload)
10 min treadmill warmup
machine leg raises 50x10/6
machine crunches x10/4
standing rope crunches 70x10/4
arms went a little silly, i did a version of 8s that i just made up as i went along and i didnt track it at all. i went rope pressdowns x20 on 2 diff angles no rest, to sup db kickbacks, to one arm over head db extensions to standing db curls to stand db hammers to stand bb curls. i did all sets of 8 except for my first movement and i did 5 total rounds.
30 min step mill. i did 15min intervals 2-1 and then finished the last 15 at a higher pace

done for the day. the pump hurt bad and was stupid. in and out in a little over an hour. great workout and i am done for the week and should be firing up a new program this weekend


meal 1
2 scoops protein powder
1/2 cup cream of rice
meal 2
protein cakes
intra
1 scoop intra md
meals 3
16oz tilapia
8oz sweet potato
meal 4
16oz turkey lasagna
meal 5
16oz turkey
1/4 cup sour kraut

[LittleTom]

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

Your going to rid the world of tilapia

Keep crushing

[guns01]

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

Your going to rid the world of tilapia

Keep crushing

haha, i was eating 2lbs a day there for a minute and i will probably transition back to that here again shortly. when i get serious like you are i will eat 3lbs a day and yes it sucks ass but it works

[rnixon]

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

haha, i was eating 2lbs a day there for a minute and i will probably transition back to that here again shortly. when i get serious like you are i will eat 3lbs a day and yes it sucks ass but it works

How do you cook that much fish everyday aNd keep it edible and not dry, I can cook fish but it's so light you cook a shit ton and it's like 2 or 3 meals Max. I think I'm gonna a do a seafood chowder again and figure Macros out... so good.

Sent from my SM-G870W using Tapatalk

[guns01]

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

How do you cook that much fish everyday aNd keep it edible and not dry, I can cook fish but it's so light you cook a shit ton and it's like 2 or 3 meals Max. I think I'm gonna a do a seafood chowder again and figure Macros out... so good.

Sent from my SM-G870W using Tapatalk

haha, you have to keep in mind man i am retired and cook and eat pretty much everything fresh. so even though i like it crispy and a little dry, it goes from the oven to the plate for me.

now for the chowder that would be a great setup. idk about for prep but with shrimp fish scallops etc... you could have a really good macro profile going on that isnt dry and nasty. before shrimp sky rocketed i was eating a pound or two of those a day myself. fast easy and tasty, to bad they are way to expensive now to use as a staple in my diet