Follow Along G's Run to the NA's

[thudgens96]

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

today

abs/calves/back/cardio

seated machine crunches 80x15/4
seated calf raise 50x10 75x10 100x10(10s) 125x10(10s)/3
rumble roller work
one arm sup pulldowns 40x10 50x10 60x10/5
ng mag low rows 120x10 140x10 160x10/2
db pullovers 60x12/4
deads 135x3 225x6 315x6/2 365x6
prowler rows 160lbs additional resistance 6 rounds 40 yards each

done for the day. felt really good again today and actually pretty strong. i did hit the back with some fascia blasting before the gym but it still felt really good. today the focus was on heavy perfect form with long paused contractions. so not the heaviest so far but perfect forum all the way and i would say the holds were at least 3-5 secs. deads i was a little skiddish about doing but i said screw it and went at them. 365 came off the floor fast and painless o chalk that one up as on the money and i probably could have pushed heavier but no point in that much risk. great pump and another great session 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
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

Awesome brother that's 2 right you said you needed to during 4-5 good ones together half way there

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 crunches 80x15/4
seated calf raise 50x10 75x10 100x10(10s) 125x10(10s)/3
rumble roller work
one arm sup pulldowns 40x10 50x10 60x10/5
ng mag low rows 120x10 140x10 160x10/2
db pullovers 60x12/4
deads 135x3 225x6 315x6/2 365x6
prowler rows 160lbs additional resistance 6 rounds 40 yards each

done for the day. felt really good again today and actually pretty strong. i did hit the back with some fascia blasting before the gym but it still felt really good. today the focus was on heavy perfect form with long paused contractions. so not the heaviest so far but perfect forum all the way and i would say the holds were at least 3-5 secs. deads i was a little skiddish about doing but i said screw it and went at them. 365 came off the floor fast and painless o chalk that one up as on the money and i probably could have pushed heavier but no point in that much risk. great pump and another great session 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
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

calves/chest/tris/delts

machine toe press 230x8 250x8 270x8 290x8 310x9 330x8 340x8
flat db press 25x8 40x8 60x8 75x8 95x8 110x8
incline bb press 135x6 185x6 225x6 275x6 305x6 335x5
bench press 225x6/4 (pause reps)
dual handle cable press downs 100x10 120x10 140x10 150x10
machine tri extensions 80x10 100x10 110x10 100x10
db lats 25x15/4
db rear lat swings 40x25/4

done for the day. great strong awesome session today. everything moved very smoothly and strong as well as one hell of a nasty pump. i forgot to mention i still have that knot kicking in my left shoulder blade. we have been fascia blasting the hell out of it 2x a day as well as my lower back. it isnt hindering anything other than being a little irritating at times. extra happy with today and progress as well. so i will put this in as another very successful day in the books.



meal 1
100g kodiak waffles (crunchy pb)
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 potato
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/legs/cardio

standing cable crunch 70x20/4
roller work
one leg glute bridge x10(10s)/2
dbl leg glute bridge x10(10s)/2
lying leg curls 60x10 80x10 100x10 110x10 120x10 130x10 140x10 ds150x10ds 110x10+5p 30sec iso
leg press 200x20 400x20 490x20 580x15/2 670x15/2 780x40(death set)
sissy squat x10/2
db stiff leg dead 50x10/3
prowler push 170lbs additional resistance 3 rounds 40 yards each
banded prowler drags 170lbs additional resistance 4 rounds 40 yards each

done for the day. not a bad session at all today. felt really good got a really good pump going and everything went smooth. so no issues at all and a good day in the books


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

Awesome brother glad to hear the bug has passed

Sent from my SM-S975L using Tapatalk

now hopefully i can string together at least 4 good strong great days back to back

[thudgens96]

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

Awesome brother glad to hear the bug has passed

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

abs/calves/delts/bis

seated machine crunches 70x15/4
seated calf raise 50x10 75x10 95x35/4
cable side lats 15x10 20x10 25x10 30x10 35x10/4
reverse peck deck fly 90x15(10s iso)/4
bb front raise 40x15/4
cable curls 60x10 80x10 100x10 120x10+5p 110x10+5p/3
machine preacher curls 70x8 80x8/2
db spider curls 35x8 30x8/3 (35 was way to hard on the tendonitus so i pulled it back)

done for the day. nothing crazy or fancy today. a nice easy relatively speaking pump day. i do feel 100x better today. my back and the chest tightness and abdominal pain is gone. i do have a little tightness in my mid back under my shoulder blade that hurts when i take a really deep breath but it feels more like a sore muscle and little chest congestion. i am hocking up some clear mucus. so no worries there. i did get a pretty surprisingly good pump in all the muscle trained today and vascularity was through the roof. i was covered in veins from head to toe. so conditioning is still improving pretty much daily. good stuff and happy with progress


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

U da man guns make the rest of us look like candy ass's.

Sent from my SM-S975L using Tapatalk

i can honestly say that yesterday i almost didnt make it. i had to dig really really deep and push hard just to get in there. no time for time off right now. i feel a whole hell of a lot better physically today though

[guns01]

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

Take care of yourself Guns. Glad you were able to power through your workout but get some rest bud.

i am wide open right now so i really cant take days off when they arent in my programming. i am fortunate enough to be retired so i can stay off my feet when i am not training and my wife pretty much takes care of everything. so i am lucky on that front

[guns01]

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

Such an inspiration how you power through even when you are totally wrecked. I can't wait to see the new pics.

i put up a sneak peak oblique pick a couple pages back

[thudgens96]

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

U da man guns make the rest of us look like candy ass's.

Sent from my SM-S975L using Tapatalk

[qhams]

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

Take care of yourself Guns. Glad you were able to power through your workout but get some rest bud.

[Trixie]

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

Such an inspiration how you power through even when you are totally wrecked. I can't wait to see the new pics.

[guns01]

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

today

back/abs/cardio

rumble roller work
one arm sup pulldowns ss 30x8ss 40x8ss 50x8ss 60x8ss 70x8ss 80x8ss
grenade ball cable pullovers ss ss20x6 ss25x6 ss30x6 ss35x6 ss30x6 ss30x6
low rows ss 120x10ss 140x10ss 160x10ss 160x10ss
rope crunches ss ss60x15 ss70x15/3
hypers x20/5
face pulls 100x10 110x10 120x10 130x10 140x10
prowler rows 160lbs additional resistance 4 rounds 40 yards each.

done for the day. today was a very very hard struggle. so much so that i almost didint even go in at all. i didnt sleep for shit last night, i have had a head ache for a couple days now, i peed out my butt yesterday and i had some pretty good chest pain and sinus drain going on. it was freaking brutal and i really felt like death warmed over. i think my sinuses and allergies are fired up big time and is causing my some pretty bad chest congestion and on top of that i may have picked up a stomach flu or virus of some sort. absolute bull shit. i did get in there and got everything done pretty well at least to the best of my ability. chest pain and congestion died off completely once i started training but as soon as we got outside it came back. another huge pain in the ass. i cant take any meds either because of my tendons and how dry i already am. so i get to suffer. i feel a whole hell of a lot better now though even after cooling down. oh and i forget my back was a mess when i got up too. top to bottom tight and painful. so we hit the fascia blaster on it and it opened it up ok. still tight and a little painful but not bad now either. got in and got it done though, so i have to chalk this one up as still being successful because i completed everything that needed to be done.


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

always aim high man. only way to roll anything else you are aiming for last place. hell even if you only get halfway it is a win

Amen every step forward is a win

Sent from my SM-S975L using Tapatalk