Follow Along G's Run to the NA's

[guns01]

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

no one has asked but here are a couple of pics of the waffles i use and what the flat out bread looks like. i couldnt find pics of the actual flat out bread i actually use but it is close. these waffles are absolutely off the hook good. they have a bunch of different flavors and products also.

[guns01]

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

today

abs/calves/chest/delts

incline sit ups x15/4
standing calf raise 275x10 315x10 335x10(10s) 355x10(10s) 375x10(10s) 395x10(10s)
machine chest press 100x8 120x8 140x8 150x8/4
incline bb press 185x8 225x8 245x8 265x8 285x8
incline db press 75x8/4
reverse peck deck fly 90x15/4
db lats 25x10/4
db front raise 15x12/4

done for the day. not the best or the strongest session today. all my joints were nice and fired up for some reason but i did get some pretty good work in and the pump was pretty nasty as well. i think we went a little quicker than we should have on the pace. the muscle burn started on set one and didnt go away until we were done. so i def drove carbs and blood in and hopefully i didnt get to far over bored. i dont feel bad or fatigued at all so i am recovering up nicely. so that's a plus and we also didnt do anything explosive at all today. it was all smooth slow pausing and long contractions. that could be why the numbers were so low and everything felt heavy. all in all a good day in.


meal 1
100g kodiak waffles
meal 2
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 flat out breads
1.5 cups jasmione rice w/cinnamon and splenda
meal 4
8oz turkey
1.5 cups jasmine rice w/cinnamon and splenda
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

[thudgens96]

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

zero humidity but it got my prowler all wet and walking backwards pulling heavy weight is kind of risky. it was a nice change from getting cooked by the pavement for sure. as for the package we should have some progress stuff put up on social media next sat as well as the finished product. i been holding them all back to keep everyone in suspense. only 3 people have seen what i look like in the past 3 weeks

I understand completely

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[guns01]

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

I would think the rain would make it nice and cool. When are we going to get to see the finished package.

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zero humidity but it got my prowler all wet and walking backwards pulling heavy weight is kind of risky. it was a nice change from getting cooked by the pavement for sure. as for the package we should have some progress stuff put up on social media next sat as well as the finished product. i been holding them all back to keep everyone in suspense. only 3 people have seen what i look like in the past 3 weeks

[thudgens96]

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

today

abs/legs/cardio

standing cable crunches w/vac 70x15/4
roller work
one leg glute bridge w/iso x10(10s)/2
dbl leg glute bridge w/iso x10(10s)/2
seated leg curls 90x12 105x12 120x12 135x12/4
squats 135x10 225x10 225x10 275x10 275x10
machine leg press 390x10/4
sissy squats x10/4
banded prowler drags 180lbs additional resistance 6 rounds 40 yards each.

done for the day and firing up a little bit of peak week. nothing really changes just deloading down and getting fresh for the upcoming weekend. good day in today, nothing crazy and nothing heavy just driving some blood in and moving carbs around. nothing is really hurting at all today so i am feeling pretty good. nice and bone dry again this am so right on track. gh came out this morning also. so the drying out should be improving even more. all in all a good day that didnt take long at all. i did have to do my prowler work in the rain which sucked ass but it had to be done. only 2 more prowler sessions left on this program. hell yeah


meal 1
100g kodiak waffles
meal 2
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
3 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 flat out breads
1.5 cups jasmione rice w/cinnamon and splenda
meal 4
8oz turkey
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

I would think the rain would make it nice and cool. When are we going to get to see the finished package.

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[guns01]

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

today

abs/legs/cardio

standing cable crunches w/vac 70x15/4
roller work
one leg glute bridge w/iso x10(10s)/2
dbl leg glute bridge w/iso x10(10s)/2
seated leg curls 90x12 105x12 120x12 135x12/4
squats 135x10 225x10 225x10 275x10 275x10
machine leg press 390x10/4
sissy squats x10/4
banded prowler drags 180lbs additional resistance 6 rounds 40 yards each.

done for the day and firing up a little bit of peak week. nothing really changes just deloading down and getting fresh for the upcoming weekend. good day in today, nothing crazy and nothing heavy just driving some blood in and moving carbs around. nothing is really hurting at all today so i am feeling pretty good. nice and bone dry again this am so right on track. gh came out this morning also. so the drying out should be improving even more. all in all a good day that didnt take long at all. i did have to do my prowler work in the rain which sucked ass but it had to be done. only 2 more prowler sessions left on this program. hell yeah


meal 1
100g kodiak waffles
meal 2
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
3 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 flat out breads
1.5 cups jasmione rice w/cinnamon and splenda
meal 4
8oz turkey
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

[guns01]

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

today

off day

nothing to really report today. i looked nice nasty and dry first thing this am. full splits and vascular as all hell. small bit of cramping posing but i think that was manly because i didnt drink the amount of water i needed to last night and i was cold as ice. today other than light posing i didnt do dick. so a complete and full rest day in the books. now fingers crossed and since i got up butt crack early i will sleep easy tonight and not toss and turn and have a hell of a time getting to sleep. it has been an on going issue for years for me but when i am dog tired i can usually get an hour or so of solid sleep back and forth over night.


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup spinach
mushrooms
meal 3
8oz turkey
1.5cups jasmine rice w/cinnamon and splenda
meal 4
8oz turkey
1.5 cups jasmine rice w/cinnamon and splenda
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

[thudgens96]

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

Great session guns love that squeeze

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[guns01]

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

today

abs/calves/back/cardio

standing cable crunches w/vacs 70x15/4
seated calf raise 50x10 75x10 100x15/4
one arm sup pull downs 35x10 40x10 50x10 60x10/4
low row close mag ng 140x10 160x10 180x10 200x10
med pro grip stretch pull downs 120x8 140x8/3
db pull overs 55x8/4
hypers x20/3
prowler rows 160lbs additional resistance 6 rounds 40 yards each

done for the day. last actual hard workout in the books today. it was a secondary session with complete focus on squeezing the contractions as hard as possible and holding them for 3-5 secs each. i did move some decent weight even applying those principles. it was pretty brutal and grueling to do but it was actually kind of fun. it gives you a crazy almost getting a cramp type sensation going but not actually cramping up. got a pretty good pace going also but nothing as insane as it is when it is just me and the mrs. i have to say i am happy with the progress and condition i have gotten so far. i am still a tad bit watery but i am bone ass dry in the mornings. so i can handle that all day long. weight is also holding int the 243 down to 240 on fridays for the most part. so i have been steady dropping down a lb to 2bls a week for the duration. i actually had to drop the interval cardio entirely off because it was pulling more than 3lbs a week off. so progress is progress as long as you are not cutting off muscle. i also dropped the zero carb day off my off day last week and will do so again this week tomorrow. it's only an added 300 cals total for the week. so the off set is actually nil i think. another good one in the books and i am looking forward to throttling back off this week and fully recovering and healing up.


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup spinach
mushrooms
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
1.5cups jasmine rice w/cinnamon and splenda
meal 4
8oz turkey
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

[thudgens96]

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

Great job guns.

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[guns01]

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

today

abs/calves/arms

seated machine crunch w/vac 80x15/4
standing calf raise 255x10 295x10 315x10 335x10 355x10 395x10 (10sec loaded stretch after each set
assist machine press down 100x10 110x10 120x10 130x10 140x10/3
v bar press downs 120x10 130x10 140x10 150x10
bench dips x15/4
standing ez bar curls 40x8 50x8 60x8 60x8/4
reverse curls 50x10/4
hs preacher curls 60x8/3

done for the day. not a bad day at all. nice easy fast and painless for the most part. my shoulders did pump up a bit and hurt near the end but other than that smooth as butter. i also got one hell of a surprising nasty pump today. one more training day this week and i get a day off. another good one in the books


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup spinach
mushrooms
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
1.5cups jasmine rice w/cinnamon and splenda
meal 4
8oz turkey
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

[thudgens96]

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

U da man guns

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[guns01]

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

today

abs/legs/cardio

standing cable crunches w/vac 70x15/4
roller work
one leg glute bridge w/iso x10(10s)/2
dbl leg glute bridge w/iso x10(10s)/2
seated leg curls 90x15 105x15 120x15 135x8(15s) 135x8(30s) 135x8(45s)
leg press 90x25 180x25 270x25 360x25 450x25 540x25 630x25 720x25
db sumo squats 75x8/4
glute ham raise hypers x15/4
banded prowler drags 160lbs additional resistance 6 rounds 40 yards each

done for the day. another solid and good day in. felt really smooth and got a great pump and pushed the pace pretty well. the leg curls and glute ham raises hammered the crap out of my hammies today. they were def lit up like christmas trees. no record breaking weight today but still pretty respectable with being depleted out and a pump day. i did have to lower the weight on the prowler work today because i only had my mrs and another female working with me. so i had to rotate back and forth with them. the mrs can hang but the other lady is no where near able to. so for time sake i again just pushed the tempo and pace and made it work. it burned like hell and i was sucking wind so obviously it was actually worse. another successful one in the books.


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 flat out breads
meal 4
8oz turkey
1.5 cups jasmine rice w/ cinnamon and splenda
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

[guns01]

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

U da man keep it going guns

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giving it all the hell i got and finishing strong man. thanks

[thudgens96]

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

today

abs/calves/back/cardio

incline sit ups x15/4
standing calf raise 265x10 285x10 315x20/4
rack deads 135x5 185x5 225x5 275x5 315x5/4
chins x10 x8 x8 x7
db rows 110x12/4
sm bent rows 225x8/4
prowler rows 160lbs additional resistance 5 rounds 40 yards each

done for the day. another really good day in today. felt good felt strong and got a good full pump. we kept the pace pretty high today since it was just myself and the mrs. so we literally went back to back to back and were done in just under an hour and a half. so that was break neck speed haha. hit some fascia blaster work on the back this am and i am still flossing before every upper body workout. knees and joints are a tad dry and tender but nothing to crazy and it isnt affecting my training at all. so i am def not completely dried out bone dry just yet. that's a good thing though. also did some brief posing this am as well. happy happy happy and i am not feeling like dead animal ass haha


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
3 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 flat out breads
meal 4
8oz turkey
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

U da man keep it going guns

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