Follow Along G's Run to the NA's

[guns01]

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

today

abs/calves/arms/delts

seated machine crunches 80x20/4 (this is a special machine that provides a good stretch and full rom)
machine toe press 230x10 250x10 270x20/4 (ouch)
ind handle cable press downs ss 80x10ss 100x10ss 120x10ss 140x10ss 150x10/3ss
standing ez bar curls ss ss60x8 ss70x8 ss80x8/4
hs preachers ss 75x6/4ss
ez bar skullies ss ss70x10/4
seated hammer curls ss 30x8ss 35x8ss 40x8ss
db skullies ss ss30x10 ss35x10 ss40x10
standing db lats 20x20/4

done for the day. yep that day of the week again that i hate. super fast paced good strength and pump. i hit the flossing bands up pre workout as usual and i am feeling pretty good on the tendonitus. it did burn a little bit during my warmup sets but it went away pretty quick. so hopefully and maybe it is getting ironed out. everything else feels pretty damn good.


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

today

abs/legs/cardio

incline sit ups x15/4
roller work
one leg glute bridge w/iso x10/2(10s)
glute bridge w/iso x10/2(10s)
lying leg curls 60x10 80x10 100x15/6
leg press h&w 3 dec neg 90x10 200x10 290x10 400x10 490x10 580x10 670x10 760x10
reverse hacks 180x10/4
sissy squats x10/4
reverse prowler band drag 180lbs additional resistance 4 rounds a little over 40 yards each

done for the day. gym was absolutely slam housed today. still was able to get and keep a pretty good pace going for the duration though. i had to do leg press on one that i hate to use. it sits up way to high and i just dont like it that and it isnt quite as smooth. so the weight i did today felt about 10x heavier than normal. great pump and nice and strong. another good one in the books and condition is improving every single day. lines are getting nice and deep.


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

today

abs/calves/back/cardio

standing cable crunch w/vac 70x15/4
lat pull down crunch w/vac 100x15/5
standing calf raise 230x8 250x8 270x8 290x8 310x8 330x8 350x8
rumble roller work
t bar row 45x10 90x10 135x10 180x10 rest pause 180x8rp/3
rope cable low rows 85x12 100x12 120x12/2
kb pull overs 55x12/4
ng chins x8/3
rack pull 225x20/2
prowler rows 160lbs additional resistance 4 rounds 40 yards each

done for the day. another really good strong session in today. no elbow issues at all and everything moved along smoothly. i did almost lose my breakfast on the rack pulls and prowler work but i made it haha. it was hot as balls today and a little extra brutal. i did hit the fascia blaster again this am pre workout on the lower and i really do think it is helping with my lower back being bound and tight. another successful 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

[thudgens96]

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

thanks man. i am sure you remember a couple weeks back where i was having a hell of a rough time with strength. now i am firing pretty damn good

Definitely looking up brother for sure. let the elbows rest when they tell you they need it

Sent from my SM-S975L using Tapatalk

[guns01]

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

Great work bro.

Sent from my SM-S975L using Tapatalk

thanks man. i am sure you remember a couple weeks back where i was having a hell of a rough time with strength. now i am firing pretty damn good

[thudgens96]

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

today

abs/chest/delts/tris/calves

machine leg raise 40x15/4
machine chest press 100x8 120x8 140x8 160x8 180x8 200x8 220x8 240x8 260x8
high incline bb press 135x7 185x7 225x7 245x7 275x7 295x7 rp 315x6rp20sec x3rp 20 sec x3
banded hs incline 70x8 45x8/2
dips x10/3
seated db lats ss 20x15/4ss
ind handle cable press downs ss120x10/4
db front raise ss 20x12/3ss
ind handle reverse grip press downs ss ss100x8/3
band pull aparts ss x15/4ss
seated calf raise ss ss75x8 ss100x8 ss125x8 ss150x8

done for the day. nice nasty strong day. shoulders were a little iffy and elbows are probably going to be very angry tomorrow but damn if i didnt get some good strong work in today. great freaking pumps also and everything went smooth as butter. really really happy with both yesterday and today. back was a little stiff today but no pain at all. i did hit some fascia blaster on low back and outer sweep and hams last night. but again another great one in the books. i will probably hit a little more fascia work tonight.


meal 1
100g mancake 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 (might be a new fav)
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

Great work bro.

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

abs/chest/delts/tris/calves

machine leg raise 40x15/4
machine chest press 100x8 120x8 140x8 160x8 180x8 200x8 220x8 240x8 260x8
high incline bb press 135x7 185x7 225x7 245x7 275x7 295x7 rp 315x6rp20sec x3rp 20 sec x3
banded hs incline 70x8 45x8/2
dips x10/3
seated db lats ss 20x15/4ss
ind handle cable press downs ss120x10/4
db front raise ss 20x12/3ss
ind handle reverse grip press downs ss ss100x8/3
band pull aparts ss x15/4ss
seated calf raise ss ss75x8 ss100x8 ss125x8 ss150x8

done for the day. nice nasty strong day. shoulders were a little iffy and elbows are probably going to be very angry tomorrow but damn if i didnt get some good strong work in today. great freaking pumps also and everything went smooth as butter. really really happy with both yesterday and today. back was a little stiff today but no pain at all. i did hit some fascia blaster on low back and outer sweep and hams last night. but again another great one in the books. i will probably hit a little more fascia work tonight.


meal 1
100g mancake 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 (might be a new fav)
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 w/vac 70x20/5
roller work
single leg glute bridge w/iso x10(10s)/2
dbl leg glute bridge w/iso x10(10s)/2
lying leg curls 60x8 80x8 100x8 120x8 140x8 160x8/3
leg press marathon 200x10/2 290x10/2 400x10/2 490x15/2 580x15/2 670x12/2 760x10/2 850x10/2 940x8/2
bulgarian split squats 60x24 80x18 100x14
squats 225x8 315x8 405x8
reverse prowler band drag 180lbs additional resistance 4 rounds 40 yards each.

done for the day and absolutely smoked checked. hell of a good strong marathon of a session today. the leg press was 2 sets each weight and foot position changed on each pair of sets. pace was great also we got it all done in just over 2 hours so we were actually hauling some serious ass considering the high volume. got some heavy weight on my back squatting again also and it actually felt really really smooth and good. probably will be crippled and hobbled tomorrow but right now i feel good body wise. i am damn happy with the performance and everything today, so a great day in the books. weight this am was 244 empty tanks.


meal 1
100g mancake 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

calves/arms/delts

seated calf raise 50x10 75x10 75x10 100x100(took me 3 rounds to get to 100 reps only 10sec between stops)
standing ez bar curl ss 40x8ss 50x8 60x8ss 70x8ss 80x8ss 90x8/4ss
ind handle cable press down ss ss70x12 ss80x12 ss90x12 ss100x12 ss110x12 ss120x12 ss130x12/3
standing db curls ss 40x6/4ss
db skullies ss ss35x10/4
reverse bb curls ss 40x15/3ss
one arm db french press ss ss30x10/3
machine lat raise 30x12 40x12 50x12 60x12/2
db front raise 20x12/4

done for the day. did some fascia blasting this am on the low back and calves. calves are still painful and a ***** to work on and pretty much unbearable. i will keep hitting them to get them all busted up. got a good quick paced session in today and actually a pretty good pump considering day number 3 of low carbs. elbows are a tad bit tender since i went a tad bit heavier than usual. i did feel good so i pushed it a little bit. bicep tendonitus wasnt bad at all so that's why i gave it a little bit more of a push. i did floss also before training. another good day in the books.


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup spinach
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 slice ez bread
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

Lookin ripped!

thank you but wait until i have full tanks and i am finished with a tan on haha. then we will see

[BABY1]

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

Lookin ripped!

[guns01]

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

a little conditioning preview. i am white as a ghost and pretty hairy, flat as a pancake also but you get the gist

[guns01]

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

today

abs/calves/back/cardio

incline crunches x15/5
standing calf raise 210x10 230x10 250x10(10s) 270x10(10s) 290x10(10s) 310x10(10s)
one arm sup pull downs 40x12 50x12 60x12 70x12/3
sm deads 135x2 225x2 315x5/5 (all lat)
rope low rows 100x8 85x8 100x8/2
ng chins x8/3
cable pull overs 120x12 140x12/3
prowler rows 160lbs additional resistance 6 rounds 40 yards each

done for the day. great fast paced session again today. of course i fascia blasted and flossed before training. got to keep healthy and everything functioning properly. i could have pushed the deads a little heavier but since it was a secondary day i kept them pretty medium and focused on the contractions. which is actually what i am supposed to do haha. now the prowler work on the other hand was a nice nasty kick in the nuts. it's hot and i felt great all the way through training today until 3 sets into the rows. man i hit the wall big time. i got it done and knocked out though but it was pretty rough. all in all a very nice and successful session in the books. tomorrow should be a smooth quick day also. at least i am hoping so.


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup spinach
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 slice ez bread
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

so great tuning in to your log daily. I decide Fuzo and I should follow along your meal plan...

i gave him a nice setup last year i believe. if you guys want to he can mirror mine with a cheat meal 1-2x per week and you can cut it in half and do the same. that's what the mrs does as well

[BABY1]

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

so great tuning in to your log daily. I decide Fuzo and I should follow along your meal plan...