Follow Along G's Run to the NA's

[guns01]

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

[guns01]

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

today

abs/calves/chest/delts/tris

seated machine crunch w/vac 80x15/4
standing calf raise 290x10 310x10 330x10(10s)/4
slight incline db press banded 25x8 40x8 55x8 70x8 85x8 100x8
incline bb press 155x8 185x8 225x8 255x8 275x8 315x8
machine fly w/partials 135x10+5p/4
reverse peck deck fly 90x20/4
machine lats 60x10+10p 80x10+10p 100x10+10p 120x10+10p
cable press downs 100x40 120x35 140x30 160x28 160x25 160x25

done for the day. starting the week off great again. another strong and productive day of work and back was good from yesterday. got really good speed on all my sets of incline except for the last one which i only lost maybe 2-3 if that speed wise. db press was super strong even banded. i dont think i could have gotten any more blood in my chest shoulders or tris today, not a freaking drop. we will say another successful day in and again fingers crossed another solid upcoming week.



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
8oz red potatoes
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

nah man. i got friday off it's a new training week as of today. i did have a good full week of training last week though and hoping to duplicate it again this week.

Still a great job keep it up more the same and you'll have what you want.

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[guns01]

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

Great job guns now I know that makes 6 great days in a row.

Sent from my SM-S975L using Tapatalk

nah man. i got friday off it's a new training week as of today. i did have a good full week of training last week though and hoping to duplicate it again this week.

[thudgens96]

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

today

abs/legs/cardio

standing cable crunch 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 90x10 105x10 120x10 135x10 150x8 165x8 180x8 180x8 180x8
squats x8 135x8 225x8 275x8 315x8 365x8
bulgarian split squats w/death set 25x10 45x10 65x10 ds80x10(10s)ds 65x10(10s)ds 45x10(10s)ds 25x10(10s)
sissy squats x30
banded prowler drag 180lbs additional resistance 5 rounds right around 50 yards each

done for the day. starting the week off great. no really bad issues going on, i actually feel pretty good and i am looking awesome. i probably shouldnt have went over 315 on squats today but everything felt good and was running smooth so i went ahead and tested it out. it didnt feel funky so i nailed it. if it wasnt for me babying and protecting my back i would have pushed to 4 but no sense in risking getting hurt right now. i am gunning for this week to be as nice and smooth as last week was. i am winding down so the volume is coming down but the trade off is temps are in the 100s and i am doing my sled work outside. so that is a little rough on the old body haha. one of the cool things i found out is one of the gyms in my area just brought in a ton of great leg equipment and other goodies. belt squat machine a ton of chains, duffalo bars chambered bars and a bunch of other stuff. so i am ready to head out that way and tear some stuff up.


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

Great job guns now I know that makes 6 great days in a row.

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

abs/legs/cardio

standing cable crunch 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 90x10 105x10 120x10 135x10 150x8 165x8 180x8 180x8 180x8
squats x8 135x8 225x8 275x8 315x8 365x8
bulgarian split squats w/death set 25x10 45x10 65x10 ds80x10(10s)ds 65x10(10s)ds 45x10(10s)ds 25x10(10s)
sissy squats x30
banded prowler drag 180lbs additional resistance 5 rounds right around 50 yards each

done for the day. starting the week off great. no really bad issues going on, i actually feel pretty good and i am looking awesome. i probably shouldnt have went over 315 on squats today but everything felt good and was running smooth so i went ahead and tested it out. it didnt feel funky so i nailed it. if it wasnt for me babying and protecting my back i would have pushed to 4 but no sense in risking getting hurt right now. i am gunning for this week to be as nice and smooth as last week was. i am winding down so the volume is coming down but the trade off is temps are in the 100s and i am doing my sled work outside. so that is a little rough on the old body haha. one of the cool things i found out is one of the gyms in my area just brought in a ton of great leg equipment and other goodies. belt squat machine a ton of chains, duffalo bars chambered bars and a bunch of other stuff. so i am ready to head out that way and tear some stuff up.


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/rest

nothing spectacular to note today. i really havent done anything at all. i did do a little fascia blasting work and some light posing this am. other than that letting my body heal and recover and chill.


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup spinach
meal 3
8oz turkey
1.5 cups 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

i am actually surprised at how well it actually went. now i have to try to go back and figure out what i did haha because i have no clue at all

Seems to me you have the perfect journal going right here. Shouldn't be to tuff to repeat. Cause u da fuckin man!!!

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[guns01]

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

Excellent week brother very nice.

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i am actually surprised at how well it actually went. now i have to try to go back and figure out what i did haha because i have no clue at all

[thudgens96]

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

Excellent week brother very nice.

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

abs/calves/back/cardio

seated machine crunch w/vac 80x15/5
seated calf raise 50x10 75x10 100x20 125x20/3
one arm supp pulldowns w/banded iso 40x8 50x8 60x8 70x8/3
grip free low rows 70x12 85x12 100x12/2
wide grip chins x8 x7 x7
meadows rows 90x10/4
hypers x20/3
prowler rows 160lbs additional resistance 8 rounds 40 yards each

done for the day. well another good day in today so i actually had a great solid week of training. maybe i am getting more rest at night and dont know it or something else but today was solid. i got a great pump going and had no issues at ll while training. my elbows are a little tender as are my knees but that's normal wear and tear and being out in the heat doing prowler work makes it even worse. not so painful as i am not able to get great sessions in more so just tired and tender if that makes any sense. i am damn happy with this week though and i am looking freaking fantastic. once the water is off, i am going to be a force to be beat. i am the heaviest and best conditioned to date right now and i am still trucking on along. so chalk another successful session in and a great week 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
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

Keep kickin ass brother. You should have had a good pump your moving some good weight today

Sent from my SM-S975L using Tapatalk

getting close and feeling good man. hopefully the pump will carry over to tomorrow a bit as well

[thudgens96]

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

today

abs/calves/delts/arms/cardio

incline situps x15/4 (nasty low ab cramps on 2d set but i got them done)
standing calf raise bottom 1/4 only 210x10 230x10 250x20 270x20 290x20 310x20
reverse peck deck fly 75x30/4
db lats 20x20/4
assist machine press downs 80x10 90x10 100x10 120x10 140x10 150x10 180x10
ind handle reverse press downs 110x10/4
seated over head rope extensions 120x10 140x10 150x10 160x10
db curls run the rack up and down 10x10 15x10 20x10 25x10 30x10 35x5 ds30x10ds 25x10ds 20x10ds 15x10ds 10x10
db hammers 30x8 35x8/2
reverse banded prowler drags 180lbs additional resistance 6 rounds 40 yards each

done for the day. felt really good going in today but had a little bit of cramping when i got up this am. so low and behold lower abs locked up on me on my 3d set of abs. i pounded a little more intra and i was good to go. i am actually surprised at how much of a nasty pump i was able to get today. i had to stop the rack run at 35 because the pump wouldnt let my curl the dbs all the way up. not even close. so even though i hate arms the pump and progress was great. i also made up the drags from yesterday with no issues and it should enhance my recovery even more. i actually feel pretty good again today so chalk up another successful day in the books. one more to go this week and a much needed day off.


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
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

Keep kickin ass brother. You should have had a good pump your moving some good weight today

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

abs/calves/delts/arms/cardio

incline situps x15/4 (nasty low ab cramps on 2d set but i got them done)
standing calf raise bottom 1/4 only 210x10 230x10 250x20 270x20 290x20 310x20
reverse peck deck fly 75x30/4
db lats 20x20/4
assist machine press downs 80x10 90x10 100x10 120x10 140x10 150x10 180x10
ind handle reverse press downs 110x10/4
seated over head rope extensions 120x10 140x10 150x10 160x10
db curls run the rack up and down 10x10 15x10 20x10 25x10 30x10 35x5 ds30x10ds 25x10ds 20x10ds 15x10ds 10x10
db hammers 30x8 35x8/2
reverse banded prowler drags 180lbs additional resistance 6 rounds 40 yards each

done for the day. felt really good going in today but had a little bit of cramping when i got up this am. so low and behold lower abs locked up on me on my 3d set of abs. i pounded a little more intra and i was good to go. i am actually surprised at how much of a nasty pump i was able to get today. i had to stop the rack run at 35 because the pump wouldnt let my curl the dbs all the way up. not even close. so even though i hate arms the pump and progress was great. i also made up the drags from yesterday with no issues and it should enhance my recovery even more. i actually feel pretty good again today so chalk up another successful day in the books. one more to go this week and a much needed day off.


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
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

Another one down great job brother

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