Follow Along G's Run to the NA's

[guns01]

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

today

abs/calves/arms/cardio

standing cable crunches ss 70x10/4ss
lat pd crunches w/vac ss ss120x10/4
seated calf raise 50x10 75x10 110x15/4 (8sec hold on each contraction)
special grip press downs 70x15 80x15 90x15 100x20 110x20 120x20 140x20
lying db extensions 30x20/4
one arm overhead db extensions 30x12/4
cross body hammers 20x12 25x12 30x12
standing ez bar curls 60x10 70x10 80x10
reverse bb curls 40x15/3
30 min incline treadmill

done for the day. not to bad of a session today. rep ranges were pretty high, so the pump was quite painful and the weight was obviously lower haha. nothing really to note today other than my knees are a tad bit beat up from the added cardio. nothing crazy but i can def tell i have been putting in the extra work. up 2lbs this week from last. so we are slowly making improvements while staying pretty lean.


meal 1
4 whole eggs w/light cheese
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
intra
2 scoops peri md 10g creatine mono
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon
meal 3
8oz sirloin
8oz red potato
large green salad
meal 4
8oz turkey
1 cup jasmine rice w/cinnamon
meal 5
60g casine hydro
1/3 cup cream of rice

[guns01]

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

today

abs/calves/back/cardio

leg raise ss x10/4ss
incline sit ups ss ss x10/4
machine toe press ss 230x10ss 250x10x10p(10s)ss 270x10x10p(10sss) 290x10x10(10s)ss 310x10x10p(10s)ss
body weight tibia raises ss x10/5
meadows row off landmine x8 25x8 50x8 75x8 100x8 125x8/4
one arm sup pull downs 50x10 60x10 70x10 80x10
pro grip low rows 50x10 60x10 70x10 80x10
bb shrugs 135x10 185x10 225x10 (3sec contractions)
hypers x30 x30 x25 x25
30 min step mill

done for the day. another good day in. smooth strong and nice pump and surprisingly no lower back issues at all. best part of today is i get a cheat meal, hell yeah. grind all week and kill it all for one single meal haha. chest/shoulders are a little bit sore. not to bad but i can def feel they got hammered pretty good yesterday. another good day in the books with not much to note. so that's a good thing i guess


meal 1
4 whole eggs w/light cheese
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
intra
3 scoops peri md 10g creatine mono
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
3 slices of pep and cheese pizza
8 pumpkin sugar cookies
meal 4
8oz turkey
1 cup jasmine rice w/cinnamon and stevia (which is gross)
meal 5
60g casine hydro
1/3 cup cream of rice

[Trixie]

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

Pushed some pretty good weight today. Glad to hear you were successful.

[guns01]

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

today

abs/chest/delts/cardio(primary)

hanging leg raise x10/4
incline situps x10/4
db incline press 30x8 45x8 60x8 75x8 90x8 105x8 115x8
incline bb press 135x8 185x8 225x8 255x8 275x8
incline pro fly 35x10 40x10 45x10/2
bent db lats ss 20x20/4ss
banded over and backs ss ss x10/4
cable side lats 20x12 30x12/3
spider walks x3/3
30 min step mill

done for the day. trained with an old buddy of mine that has never trained with me before. we tore it up pretty good and i taught him a few things and broke his ass off haha. good strong session with a really good pump. i had to miss calves today because it was slam house packed and every single piece of calf equipment was taken both times i got the chance to hit them. another successful day in the books


meal 1
4 whole eggs w/light cheese
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
intra
2 scoops peri md 10g creatine mono
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
8 oz organic grass fed ground beef
8oz red potato
large green salad
meal 4
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 5
60g casine hydro
1/3 cup cream of rice

[guns01]

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

today

calves/chest/shoulders/cardio

standing calf raise 355x10 395x10x10p(10s)/4
db bench press 25x15 40x15 55x15 70x15/3
flys w/special form 25x10/3
peck deck fly 120x24 120x17
reverse peck deck 75x20/3
db lats 25x8/3
6 ways 10x10/2
12 min intervals 1-1

done for the day. 3d and final high frequency session done for the week. great pump going today and everything felt good and strong. elbows and shoulders are even holding up good this week and not even achy at all. day off tomorrow, so i get a full day to chill and recharge. wk1 in the books


meal 1
4 whole eggs w/light cheese
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
intra
2 scoops peri md 10g creatine mono
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
8 oz organic grass fed ground beef
8oz red potato
large green salad
meal 4
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 5
60g casine hydro
1/3 cup cream of rice

[thudgens96]

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

today

abs/legs

standing cable crunches 70x10/4
roller work
one leg glute bridge x10(10s)/2
db leg glute bridge x10(10s)/2
seated leg curls w/20sec iso 90x10 105x10 120x10 135x10 150x15/4
adductor w/3sec neg 100x10 120x10 140x10 160x10 180x10 190x10
squats x10 135x10 185x8 225x8 275x8 315x8 365x8 405x8
leg press 3 sec neg 200x8 400x8 490x8 580x8 670x8 760x8 850x10 940x8
leg extension 75x20 90x20/2
banded stiff leg dead 95x8 145x8 195x8
3/4 stiff leg deads 95x8/3

done for the day. really good strong session in today. good pumps and no cramping so it was a painful but good. squats fired really really well today and felt smooth. i am still working my weights up on the leg press. i got more in me but i dont want to tear anything loose, so when it gets to where i am about 1 set away from failing i pull the stop on it. so i have been able to go up a plate per side ish each week. so we are getting to be primed in nicely right now. 1 more workout and 1 more cardio session for the week and i am done.


meal 1
4 whole eggs w/light cheese
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
intra
3 scoops peri md 10g creatine mono
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
8 oz organic grass fed ground beef
8oz red potato
large green salad
meal 4
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 5
60g casine hydro
1/3 cup cream of rice

Hell yeah brother nice session.

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

abs/legs

standing cable crunches 70x10/4
roller work
one leg glute bridge x10(10s)/2
db leg glute bridge x10(10s)/2
seated leg curls w/20sec iso 90x10 105x10 120x10 135x10 150x15/4
adductor w/3sec neg 100x10 120x10 140x10 160x10 180x10 190x10
squats x10 135x10 185x8 225x8 275x8 315x8 365x8 405x8
leg press 3 sec neg 200x8 400x8 490x8 580x8 670x8 760x8 850x10 940x8
leg extension 75x20 90x20/2
banded stiff leg dead 95x8 145x8 195x8
3/4 stiff leg deads 95x8/3

done for the day. really good strong session in today. good pumps and no cramping so it was a painful but good. squats fired really really well today and felt smooth. i am still working my weights up on the leg press. i got more in me but i dont want to tear anything loose, so when it gets to where i am about 1 set away from failing i pull the stop on it. so i have been able to go up a plate per side ish each week. so we are getting to be primed in nicely right now. 1 more workout and 1 more cardio session for the week and i am done.


meal 1
4 whole eggs w/light cheese
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
intra
3 scoops peri md 10g creatine mono
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
8 oz organic grass fed ground beef
8oz red potato
large green salad
meal 4
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 5
60g casine hydro
1/3 cup cream of rice

[guns01]

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

this would be a good number for me...I am hoping to handle the fermented foods once again

i havent been noting my kraut now that you remind me lol. i dont think i have missed one day each month for a couple years now. stuff is amazing for my guts.

something that i dont note on here that i am hooked on is my spices and sauces i use. my all time favorite is the brown sugar bourbon powder. it has zero sugar in the powder version and it is great on everything. i also found a red hots powder that i put on stuff as well. not to much heat and gives a nice bite to food. i also get the low sugar heinz ketcup. it has around a gram of sugar in it but i only use a very very small amount. we have gotten fancy with all the new combos and stuff we have been cooking with. so it may look plain and boring but we spice the same foods up differently every time.

[BABY1]

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

if you cut it in half and follow it to the t it should land you around 1800ish cals give or take maybe a little less. i cant remember what the exact numbers are but it is a little over 3k.

this would be a good number for me...I am hoping to handle the fermented foods once again

[guns01]

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

My top logger who is just full of knowledge. I am getting ready to follow your meal plan at a reduced version. Thanks guns

if you cut it in half and follow it to the t it should land you around 1800ish cals give or take maybe a little less. i cant remember what the exact numbers are but it is a little over 3k.

[BABY1]

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

today

calves/chest/shoulders/cardio

seated calf raise 50x10 75x10 90x100 (i got that done with only 3 stops today)
machine press 100x8 120x8 140x8 160x8/4
hex press 50x10 55x10/2
flat pronated fly 25x15/3
bend db lats 20x20/4
db lats 25x8/4
db front raise 15x12/4
12 min step mill intervals 1-1

done for the day. i did a thud/push style workout today, early as hell in the am. well about 3-4 hours earlier than what i normally do. so i got up about an hour and a half earlier than what i usually do to eat and get ready to kill it. that and we went balls to the wall fast. so it only took about an hour to get it all knocked out and done. so combine the pace with some stupid contractions the pump was pretty painful. good number 2 workout in today and i feel pretty good.


meal 1
4 whole eggs w/light cheese
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
intra
2 scoops peri md 10g creatine mono
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
8 oz organic grass fed ground beef
8oz red potato
large green salad
meal 4
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 5
60g casine hydro
1/3 cup cream of rice

My top logger who is just full of knowledge. I am getting ready to follow your meal plan at a reduced version. Thanks guns

[thudgens96]

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

today

calves/chest/shoulders/cardio

seated calf raise 50x10 75x10 90x100 (i got that done with only 3 stops today)
machine press 100x8 120x8 140x8 160x8/4
hex press 50x10 55x10/2
flat pronated fly 25x15/3
bend db lats 20x20/4
db lats 25x8/4
db front raise 15x12/4
12 min step mill intervals 1-1

done for the day. i did a thud/push style workout today, early as hell in the am. well about 3-4 hours earlier than what i normally do. so i got up about an hour and a half earlier than what i usually do to eat and get ready to kill it. that and we went balls to the wall fast. so it only took about an hour to get it all knocked out and done. so combine the pace with some stupid contractions the pump was pretty painful. good number 2 workout in today and i feel pretty good.


meal 1
4 whole eggs w/light cheese
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
intra
2 scoops peri md 10g creatine mono
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
8 oz organic grass fed ground beef
8oz red potato
large green salad
meal 4
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 5
60g casine hydro
1/3 cup cream of rice

Nice one brother

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

calves/chest/shoulders/cardio

seated calf raise 50x10 75x10 90x100 (i got that done with only 3 stops today)
machine press 100x8 120x8 140x8 160x8/4
hex press 50x10 55x10/2
flat pronated fly 25x15/3
bend db lats 20x20/4
db lats 25x8/4
db front raise 15x12/4
12 min step mill intervals 1-1

done for the day. i did a thud/push style workout today, early as hell in the am. well about 3-4 hours earlier than what i normally do. so i got up about an hour and a half earlier than what i usually do to eat and get ready to kill it. that and we went balls to the wall fast. so it only took about an hour to get it all knocked out and done. so combine the pace with some stupid contractions the pump was pretty painful. good number 2 workout in today and i feel pretty good.


meal 1
4 whole eggs w/light cheese
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
intra
2 scoops peri md 10g creatine mono
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
8 oz organic grass fed ground beef
8oz red potato
large green salad
meal 4
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 5
60g casine hydro
1/3 cup cream of rice

[guns01]

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

Another good one brother. Now in this phase of your training what are your goals.

Sent from my SM-S975L using Tapatalk

working on more detail and density in the back chest/shoulders

[thudgens96]

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

today

abs/calves/arms/cardio

standing cable crunch ss 70x10/4ss
pull down crunches ss ss105x10/4
seated calf raise ss 90x10ss 115x15/4ss (8 excruciating sec contraction on every single rep)
tibia raise ss ss50x10/5
dual rope press down 70x12 80x12 90x12 100x12 110x12 120x12/2
v bar cable press downs 130x15 140x15/3
one arm overhead db extension 25x12/4
standing bb curls 20x12 30x12 40x12 50x12 60x12 (all text book perfect)
db hammers 30x10/4
12 min step mill intervals 1-1

done for the day. again going into my least freaking favorite day of the week i cramped the whole damn time. started with abs on the 2d set then they calmed down. then tris and they calmed down. then same damn thing on bis. not locking up or anything like with anything but the abs but damn if it doesnt get close and it hurts pretty good. i probably should have not done abs today because they are sore and angry anyway but i dint want to slack. one more thing on the cramps that's kind of funny. i made it to my last interval sprint and holy sweet baby jesus runner's cramp from hell. i pushed through it and finished but i had to do an extra 5 mins to cool down. may add in a little bit of sodium in in the am and a tad bit more mag as well. i only take it once a day right now but i may put another one in. going to have to pick one to start with first to see which one is actually working though. good stuff and got it done.


meal 1
4 whole eggs w/light cheese
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
intra
2 scoops peri md 10g creatine mono
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
8 oz organic grass fed ground beef
8oz red potato
large green salad
meal 4
8oz chicken
1 cup jasmine rice w/cinnamon and splenda
meal 5
60g casine hydro
1/3 cup cream of rice

Another good one brother. Now in this phase of your training what are your goals.

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