Follow Along G's Run to the NA's

[guns01]

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

today:

back/bis(primary)
10 min treadmill warmup
sup pds 30x10 40x10 50x10 60x10 70x10/4
ng traction machine pds 120x10 140x10 160x10 ds180x6ds 150x8ds 120x10ds 100x12
chest supp machine rows 150x8/4
cable rope face pulls 90x12 110x12/3
hammer curls 35x12/4(20 sec rest)
cable curls 100x10/3 (10sec rest)

done for the day. very very pressed for time today so it was good that today was low volume and very fast paced. great pump and everything was firing and feeling really good. no lower back work in the lineup for today which is also a good break as well haha.


meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
1tbl spn coconut oil
intra
3 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12 oz ground turkey
8oz sweet potato
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges

[guns01]

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

today:

legs(secondary)
10 min stationary bike warmup
roller work
banded walks for glutes x4 rounds
kb banded stiff leg deads x10/3 (no clue the weight on the kbs but it was heavy as crap)
modified leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10
elevated kb wide stance squats x10/8 (again no clue on the weight but i would say well over 100lbs)
lying leg curls ss 120x8ss 140x8ss 155x8ss
banded good mornings ss x15/3
reverse sled drags (40 yeards) 135x40yards/4 rounds

done for the day. got in one hell of a great session today. the pump was stupid and everything feels great. i really didnt enjoy dragging the sled too much but it sure beats pounding the pavement or walking on step mill for cardio. so it's a great pump etching in details and cardio without being bored out of my mind haha


meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
1tbl spn coconut oil
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12 oz ground turkey
8oz sweet potato
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges

[MOUNTAIN-MAN]

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

Super beast mode

[guns01]

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

today:

chest/delts/tris/cardio(secondary)
10 min treadmill warmup
machine press 70x10 80x10 90x10 100x10 110x10 120x10(no rest between these sets) 130x10 140x10 150x10 (20sec rest)
banded hex press 45x12/4
machine flye press combo 25x10 30x10 35x10 40x10
reverse peck deck flyes ss 75x30/3ss
over and backs ss x10/3
db lats 20x10 25x10 30x10 30x10
spider walks x3/3
cable press downs 100x12 120x12 140x12 150x12
overhead cable extensions 100x10 110x10 120x10 120x10
20 min step mill level 6 duration

done for the day. shoulders as usual a little angry from both training and the cold weather. i dont remember if i noted it here or not but i got a new cream called screaming hot toat. it is the hottest longest lasting cream i have ever used in my life. it lasts for a few hours post training which is insane. i am also fighting a pretty good cold right now that i am trying to get a head of before it gets really bad.


meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
1tbl spn coconut oil
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12 oz ground turkey
8oz sweet potato
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges

[Trixie]

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

today:

chest/delts/tris/cardio(secondary)
10 min treadmill warmup
machine press 70x10 80x10 90x10 100x10 110x10 120x10(no rest between these sets) 130x10 140x10 150x10 (20sec rest)
banded hex press 45x12/4
machine flye press combo 25x10 30x10 35x10 40x10
reverse peck deck flyes ss 75x30/3ss
over and backs ss x10/3
db lats 20x10 25x10 30x10 30x10
spider walks x3/3
cable press downs 100x12 120x12 140x12 150x12
overhead cable extensions 100x10 110x10 120x10 120x10
20 min step mill level 6 duration

done for the day. shoulders as usual a little angry from both training and the cold weather. i dont remember if i noted it here or not but i got a new cream called screaming hot toat. it is the hottest longest lasting cream i have ever used in my life. it lasts for a few hours post training which is insane. i am also fighting a pretty good cold right now that i am trying to get a head of before it gets really bad.


meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
1tbl spn coconut oil
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12 oz ground turkey
8oz sweet potato
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges

Sir:
Looks like you tore it up even working through a cold. Great job! Still mystifies me how you can eat like that, can't wait to see pics. Much love to all of you.

[guns01]

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

today:

back(secondary)
10 min treadmill warm up
seated chest supp pro rows 105x1 105x10 120x10 135x10 150x12 165x10 180x8
oa db rows 100x12 120x10 140x8 (mucus almost made me puke twice on these)
close ng pulldowns 100x12 120x10 140x8
wide grip pds 100x12 120x10 140x8
banded face pulls (no room for anything else) x12 x10 x8
db pullovers 50x12 60x10 70x8

done for the day. i was supposed to do bis/calves and sled work today but i had a hell of a time getting done what i got done. i officially feel like straight up monkey ass with a full blown sinus infection cold or whatever the hell i have going on. it burns when i breath and i get a random runny nose from time to time with a tight chest. i am barely coughing which is a good thing but when i do i am hacking up chunks of garbage. i am taking my stuff to knock it out quick, zicam, mucinex and eucinasia. you want to talk about a chore, eating is a freaking ***** when i feel nasty but i am getting it in completely. it just takes a bit longer.


meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
1tbl spn coconut oil
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12 oz ground turkey
8oz sweet potato
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges

[BABY1]

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

Yeah guns! One of the most disciplined, dedicated, relentless person we call 'friend"! Going onn 4 years with your journal, that has inspired and taught many here! Thanks!

[FUZO]

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

Cmon I want to see some pics lets see some muscles

[rnixon]

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

Cmon I want to see some pics lets see some muscles

Amen he never shows pics the bugger...

Sent from my SM-G870W using Tapatalk

[guns01]

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

Amen he never shows pics the bugger...

Sent from my SM-G870W using Tapatalk

got to keep the package under wraps haha. i put up 2 in the graston threads of my back haha. not the best pics with all the fluid that was drawn into the area and bruising but still a little teaser haha

[guns01]

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

yesterday:

legs(primary)

10 min stationary bike
standing one leg leg curls 25x9 50x8 75x8 100x8 125x8 125x8 ds125x8ds 100x8ds 75x8ds 50x10
leg press 200x10 400x10 490x10 580x10 670x10 560x10 650x10 740x10 830x10 920x10 (not that the weight was heavy but i was close to blacking out so i cut it)
squats 135x5 225x5 315x10/3
one leg machine leg press 295x12/4
db stiff leg deads 55x7 (cut this no way i could bend over with the pressure)

done for the day. i am sick as a freaking dog so this was not the best workout i have had. i actually felt really good and strong muscle wise but the sinus pressure damn near had me pass out a few times so i went pretty easy. i could have went really really heavy but my head wasnt having it. i did have a cheat to up my cals a bit but it was a very very modest cheat




meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
1tbl spn coconut oil
intra
3 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
2 slices of medium meats pizza
lava cake
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges

[guns01]

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

yesterday:

chest/delts/tris
10 min treadmill warmup
machine press 80x8 90x8 100x8 120x8 140x8 160x8 180x8 200x8 (had a little in tank but didnt push it)
incline bb press 135x6 185x6 215x6 245x6 275x6
ng db bench press 60x8/4
bent db lats ss 25x10ss 30x10ss 30x10ss 30x10ss(face was about to explode)
spider walks ss x3/4
seated db press 65x8/4
one arm cable pressdowns 55x12 60x10 60x10 60x10
one arm overhead db extensions 30x8/4

done for the day. nothing to note for yesterday other than still being sick as a dog. i damn sure didnt push to overly hard or come close to failure. i went in to get the session knocked out and drive blood


meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
1tbl spn coconut oil
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
2 slices of medium meats pizza
lava cake
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges

[guns01]

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

today:

back(primary)
10 min treadmill warmup
chest supp machine rows 90x12 105x12 120x12 135x12 150x12 165x12 180x10 195x8
btn pds 120x8 140x8 140x8 140x8
mid shin rack pulls 135x2 225x2 315x2 315x6/4

ended the session right there for today. i am straight up breathing fire, have a hard time swallowing and was woozy for almost the entire workout. it probably didnt help any that since it is a holiday and i waited till later in the day, i still had to wait for every single piece of equipment and cooled down between every single movment. i even changed some things up and still had to freaking wait. chalk this one up as another got some blood in, sweated a bit and hopefully got this crud moving out of my damn body. i am also taking like 20-30 mins to eat all my meals which never ever happens. still getting it in but damn it feels like i get done and it's time to eat again.


meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
1tbl spn coconut oil
intra
3 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12oz turkey
8oz sweet potato
1 tbl spn nut oil
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges

[guns01]

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

today:

legs(secondary)
10 min stationary bike
roller work
leg extensions 45x20 60x20 75x20 90x20 105x20 120x20 135x20
squats 135x12 185x12 225x12 225x12 (couldnt breath and had to shut it down)
front hip raise 80x10/3
modified special banded stiff leg deads with glute emphasis 50x10/4

done for the day. again another day hindered by congestion and sinus pressure. i took the squats super slow and deliberate and i think it made it 10x worse. the pause for 2 sec at the bottom was horrible so i knocked it off at 275. i am getting better but anything that puts pressure on my sinuses is a shot in the dark if i am going to pass out or not. got a damn good pump though and moved super fast considering




meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
1tbl spn coconut oil
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12oz turkey
1/4 cup cor
1 tbl spn nut oil
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges

[guns01]

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

yesterday:

chest/delts(secondary)
10 min treadmill warmup
machine press 60x10 70x10 80x10 90x10 100x10 110x10 120x10 130x10 140x10 (no rest)
hs decline press 25x10 50x10 75x10 100x9ds 50x10 (no rest)
machine flyes ss 135x10ss 150x10ss 165x10ss 165x10ss
band over and backs ss x10/4
reverse peck deck 75x30/4 (20 sec rest)
db lats 25x10/4 (10sec rest)
spider walks x3/3

done for day. still under the weather so not the best session but pushing the tempo got one hell of a pump. joints are all a little bit tender but other than being sick nothing significant going on


meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
1tbl spn coconut oil
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12oz turkey
1/4 cup cor
1 tbl spn nut oil
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges