Follow Along G's Run to the NA's

[guns01]

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

today:

abs/chest/delts

unsupported hang leg raise x15/4
incline situps x15/4
db incline press 25x8 45x8 65x8 85x8 105x8(spotters screwed me and ruined my workout) ds 85x8ds 65x8ds 55x8
incline bb press 135x6 225x6 235x6 245x6 255x6
machine press 100x10ss 120x10ss 140x10ss 160x10ss
chest stretches ss x20sec
reverse peck deck fly 75x20 90x20 90x20
db lats 25x10ss 30x10ss 30x10ss
banded over and backs ss x10/3
machine press 100x8 120x8 140x8

done for the day. much earlier in the day workout for me so only one meal in. that got the day started off very poorly cause strength and endurance were way down. then my goal on the incline db was to work up to 120s for my drop set. i cant kick anything up over 85 because of an old injury so i need assistance getting set in. anyway my training partners were not strong enough to do the hand off so i had to ask two strangers. that was mistake one. i explained what i wanted but they failed with simple direction and fucked me and i almost got dumped in the floor. no injuries but i shut it down at that point and dropped down in weight
also just as expected i am just as sore if not a little more sore than i figured i was going to be. the entire leg is a bit tender haha.


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pudding
intra
2 scoops intra md 1/2 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8oz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach

[guns01]

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

yesterday:

abs/back

standing lat pd crunches 70x15/4
reverse hypers x10/4
ng mag cable rows 70x10 85x10 100x10(no rest) 120x10 140x10 160x10 180x10
db pullovers 55x10/4
swiss bar stretch pds 100x10 120x10 140x10 140x10
one arm sup pds 50x10/4

done for the day. this is probably the most piss poor workout i have had in a very very long time. i fasted for over than 12 hours and i damn sure felt every freaking bit of it after my blood draw. i think it was about 15-16 hours of total fasting by the time my blood was taken. then my 2 meals in and got at it. i added in pump juice extreme and got a little jolt and i could feel the focus but everything felt heavy and i never really got into a groove. it sucked big old sweaty gopher balls for sure. i still managed a really good pump though and nothing hurt. so that's a plus. i also may have slept a total of 2 hours ish as well. that damn sure didnt help matters for me either. oh and i am sore as freak


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pudding
intra
4 scoops intra md 1/2 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach

[guns01]

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

today

cardio/calves

16min step mill intervals 1-1
seated calf raise 25x10ss 50x10ss 75x10ss 100x10ss 125x10ss
tibia raises ss 30x35 ss30x33 ss30x27 ss30x24 30x23

done for the day. no way i could train legs today, they are still freaking smoked out. they did loosen up after some cardio and rolling though so i should be a happy camper tomorrow. i wore them puppies out something silly i suppose


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pudding
intra
1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato mashed w/ organic grass fed butter
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach

[guns01]

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

today:

cardio/arms/calves

15 min step mill intervals 1-1 (really liking these)
rope pressdowns 40x10-90x10 (non stop warmup)
cable ez bar curls 30-80x10 (same)
rope pressdowns 90x10ss 100x10ss 110x10ss 120x10ss
ez bar curls ss ss70x6ds 40x6 ss80x6ds 40x6 ss90x6ds 40x6 ss100x6ds 40x6
bench dips ss x15/4ss
db hammers ss 25x15/4
lying db skullies ss 35x12/4ss
reverse curls ss 40x15/4
machine toe press 200x10(20) 240x10(20) 270x10(20) 300x10(20)

done for the day. great session today. the pump as always was extra stupid. i got it all knocked out in just under an hour and actually moved pretty heavy weight for an arm day. so i figure my glycogen tanks are back full and my legs are barely sore anymore. i did a before pump pick for mr supps log but didnt get a post pic because i was talking to a widow at the end of my workout and i cooled down. she is coming up on her husband's death anniversary so i always make it a point to speak to her after she is done training when i can. so i will get the pics up of something else i suppose haha. it was pretty silly though


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pudding
intra
2 scoops intra md 1/2 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach

[rnixon]

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

Dude u eat a lot haha
Hope the hand is doing good...
Cheers

Sent from my SM-G870W using Tapatalk

[guns01]

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

Dude u eat a lot haha
Hope the hand is doing good...
Cheers

Sent from my SM-G870W using Tapatalk

not to much food man. i am starving all the freaking time haha

[guns01]

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

today:

cardio/abs/back

16 min stepmill intervals 1-1
reverse hypers x10/3
standing lat pd crunches 70x15/4
meadows rows 25x8 45x8 70x8 90x8 115x9
mag sup low rows 85x10 100x10 120x10 140x10 160x10/3
traction machine ng pull downs 100x10/4
mag sup grip pulldowns 85x10/4 (3 sec contractions)
deads (from floor) 135x3 225x3 315x3/4 (did these super slow but was hitching a bit at the bottom, which was aggervating the ever more piss out of me)

done for the day. tore it up pretty good today. it was a pump day so instead of focusing so much on the weights i just did sets till i couldnt hold the weight for 2-5sec in the contraction and then started my work sets. deads were not on the lineup but i felt good and fresh so i went at them any way for some med weight work with the same training principles in mind. everything felt great and strong overall and i busted it out really quick considering



meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pudding
intra
2 scoops intra md 1/2 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach

[guns01]

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

today:

abs/legs

standing lat pd crunches 70x15/4
reverse hypers x10/4
lying leg curls 60x10 80x10 90x10 100x10 120x10 120x10 110x10 110x10
squats (dbl banded) 135x8 185x8 225x8 275x8 315x8 (see description damn)
leg press 360x6 630x4 720x20ss 720x20ss 720x20ss
stretching x20/3
bulgarian split squat 60x10(15)/4
db stiff leg deads 75x10/3

done for the day. got a little extra stupid today squatting and did double banded squats for speed. so loading 135 on the bar was about close to between 225-250ish. so i went heavy as hell today and barely lost any speed at all. strongman buddy trained with me so the pace and the weight was pretty stupid. we did some other intensity techniques on other thing but i will keep those under wraps. overall a great freaking workout. only note i have is like i already knew my low back really really doesnt like the explosiveness out of the hole nor the stop just short of lockout. pump from pump juice extreme was absolutely retarded and the stretching was very very painful.



meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pudding
intra
4 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
3 slices pep and cheese pizza
1 brookie square
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach

[guns01]

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

today

abs/chest/delts

incline sits x15/4ss
lat pd crunches 100x15/4
reverse peck deck flyes 75x20 90x20 105x20 110x20
chest machine press 80x8 100x8 120x8 140x8 160x8 180x8 200x8/3
incline bb press 135x6 225x8 255x8 275x8
incline db press 65x8 65x8 75x8
TRI SET
bb front raise 40x10ts 50x10ts 50x10ts
db lat raises ts 25x10ts 25x10ts 35x10ts
banded pull aparts ts x10/3

done for the day. great freaking session today. felt really good and energized and actually slept decient last night. the pump was sick and we moved some really good weight around. legs are a smidge tight and might get a touch sore and back is a little tight but other than that which is normal. we are wide open and geared up to killing every day


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pudding
intra
2 scoops intra md 1/2 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach

[guns01]

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

today:

abs/back

reverse hypers x10/4
standing lat pd crunches 70x15/4
one arm bb rows (banded) x8 25x8 50x8 75x8 100x8 100x8 ds(no band) 100x8ds 75x8ds 50x8ds 25x8
dead stop sm bent rows 135x8 225x8 275x8 275x8 225x8 (lowered the weight because my explosivenss was lacking)
med grip chins x9 x9 x7 x6
sup grip one arm pulldowns 50x12/3
db pullovers 55x10 55x10 55x10 (20 sec rest)
banded hypers x30

done for the day. holy sweet baby jesus this was a serious kick in the nuts. we pushed the pace a bit and i was absolutely pouring the sweat. the band additions were very very intense as well. this is one of those days that i def left it all in the gym. i kill it daily but i went above and beyond today. the only crappy part was the sm rows. i couldnt get any speed whatsoever going at 275. i could do it slow and controlled with perfect form all day long but got to be explosive on these bad boys. so i cut it back on the last set and fired very effectively.



meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pudding
intra
4 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach

[guns01]

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

today:

abs/legs/calves

standing lat pd crunches 70x15/4
reverse hypers x10/4
roller work
seated leg curls 75x10 90x10 105x10 120x10 150x10/6
banded glute work ss x10/4ss
glute kickbacks ss70x10 70x10 ss80x10 ss80x10
leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10(no rest on previous sets) 630x15/5 (45 sec rest)
hip flexor raises 80x12/3
seated calf raise ss 25x10(10)10ss 50x10(10)10ss 75x10(10)10ss 100x10(10)10ss
tibia raises ss 40xf/4

done for the day. killer leg pump today, moved very fast and moved some pretty good weight. no failure at all today but that was the goal. everything feels pretty solid. blood work is back and everything is essentially normal with no follow up bloods required by the gov. so it's good enough for gov work so it must not be that bad. i see the doc near the end of the month so i will most likely get the cholesterol lecture then and probably will be given more meds(i refuse to take haha). any way one thing i need to note and not brag but i am in some damn damn good shape right now. my cardio conditioning is really good, all 6 abs are now visible all day long, obliques are in, hams and side glutes are feathered. so i would say i am under 10% right now at just around 265 give or take a pound or 2. i am going to do up a log on iron forged nutrition's syntherno black here next week and i will do a couple pics.


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pancake w/pb and jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach

[guns01]

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

today:

cardio/arms/calves

15 min stepmill intervals 1-1
rope pressdowns 60x10/4
cable curls 60x10/4
rope pressdowns(w/gripforce) 80x15ss 90x15ss 100x15ss
seated db curls(w/gripforce) ss25x8 ss25x8 ss25x8 (freaking hard)
hs seated dip machine ss 140x10ss 180x10ss 230x10ss
hs preachers ss50x8 ss75x8 ss60x8 (75 was to hard to control for another set)
tate press ss 25x8ss 35x8ss 40x8ss
db hammers(w/gripforce) ss30x12/3
standing calf raise 135x10(10)10ss 150x10(10)10ss 165x10(10)10ss 180x10(10)10ss 195x10(10)10ss
tibia raises ss ss30x f/5

done for the day. got me a pair of the intermediate grip force grips. they are supposed to target the arm muscle and forearms more when training. well the freaking work big time because i couldnt move no where near the normal weights that i do and iwth the addition of pump juice extreme i had a painful pump in the entire arm after my first super set. so today was a brutal painful but productive session. the pump juice even carried over to calves and they were tore up after the first set. got this one knocked out in just over an hour. again the pump juice makes you sweat like a freaking hog but no cramps or anything like that at all.


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pancake w/pb and jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach

[guns01]

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

today:

cardio/back

15 min step mill intervals 1-1
meadows rows x8 25x8 50x8 75x8 100x8/3 ds100x8ds 75x8ds 50x8ds 25x8
mag sup grip rows 100x10 120x10 140x10 160x10 180x10
sqiss bar stretch pulldowns 100x10 120x10 140x10 160x10
banded face pulls ss x20sec/4ss
deads 135x5 225x3 ss315x3 ss315x3 ss365x3 ss365x3

done for the day. felt a little froggy today so i added in the deads from the floor for shits and giggles. great overall session today. i was pouring the sweet like a mad man, literally dripping on the floor and not a dry spot on me. another successful day in and nothing to complain about so far. low back is a little bit tight but it is from the extra lower back work. my cardio endurance is way way up


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pancake w/pb and jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach

[guns01]

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

today:

legs

standing lat pd crunches 70x15/4
reverse hypers x10/4
roller work
seated leg curls 7510 90x10 105x10 120x10 165x10 180x10 195x10 210x10
db iso hold 40x failure
banded squats 135x10 185x8 225x8 245x8 275x8 315x8 365x8 (2sec pause rock bottom)
leg extensions 90x15 105x15 120x15 (2sec contractions)
db lunges 40x20/3
stiff leg deads 135x10 185x10 225x10
reverse hypers x10/2 (decompression just like the warmup)

another great session in. moved some retarded weights around and i know i couldnt have went any heavier at all. no way, those bands are adding a boat load of extra tension for the full range of motion. i have def got a shit load stronger also because i can generate some serious speed even with the pauses for the entire movement patterns. so when we get back to normal slow grinders i know i can add a hell of a lot more weight on. everything feels awesome and healthy, and i am looking nasty. the pump juice again is making me sweat like a hog and i am still not cramping at all, so it is not effecting my hydration at all.


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pancake w/pb and jelly
intra
4 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
going to have some dbl cheese burgers and dogs w/sour kraut and the works. no sugar except what is already in the foods on this cheat
meal 6
8oz turkey
2 cups spinach

[guns01]

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

today:

abs/chest/delts

leg raises ts x15/4ts
incline crunches ts x15/3ts x12ts
rope crunches ts 50x15/4
db rear delt fly 15x20 25x20/4 (20 sec rest and those were the only 2 sets of dbs on the rack.)
banded hs decline press x8 25x8 50x8 75x8 100x8/4
incline press 135x8 225x8 275x8 295x8ds 225x8
flat db press 65x8 85x8 ds 105x8ds 80x8ds 65x8
dips ss x15ss x15ss x12ss
stretch pushups ss x17 x14 x11
machine lats 50x10 60x10/3
front db raises 20x20/2

done for the day. great workout, that went nice and heavy. i was actually really surprised because my trap and the tip of my shoulder is still sore from thursday's back session and sleeping on it funky. it isnt hurt but damn is it sore. i figured that may be a limiting factor today but i didnt give me any problems at all. funny thing is other than my hand my bad side actually feels pretty good lol. eh, work with what you got, ***** a little and keep going. that ab tri set was a bit of a killer but was a good warm up. more ab work is on tap in the future


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pancake w/pb and jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach