Follow Along G's Run to the NA's

[guns01]

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

today

off/pt

went in and saw my pt today. had both of my entire legs done today from the calf up. now i honestly believe i have a hell of a tolerance to pain. i dont like it but i can take some serious pain. well since i have never had my calves worked on by anyone ever, they are ate up with scar tissue and everything else. that was by far the most painful and terrible experience in my life. it fucking hurt so bad i almost passed out. now everything else on my legs are good to go but my calves are so sore i dont even want to stand up and walk around. going to make leg day and prowler work nice and interesting tomorrow for sure. she says we are going to be spending a hell of a lot more time on them from now on. apparently your calves can cause issues all the way up your legs. fuck me i would almost rather deal with pain everywhere else.


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
2 tbl spn natty pb
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

You are the most dedicated other BEAST , I know. Now go have a few Krispy Kremes

thanks. going to be a little bit before i can dive into a box of krispy. i drive by there every day on the way to the gym and i swear the hot and ready sign is on every time. even if i go out and about late in he day it is on. it's like they are teasing me lol

[BABY1]

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

You are the most dedicated other BEAST , I know. Now go have a few Krispy Kremes

[guns01]

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

today

abs/back/cardio

standing cable crunches w/vac 70x20/4
rumble roller work
one arm sup pull downs 50x10 60x10 70x10/4
mag close ng cable rows 140x10 160x10/4
chest supp machine rows 135x10/4
db pullovers 55x12/4
banded hypers x8/3
prowler rows 160lbs additional resistance 5 rounds 40 yards each.

done for the day. not the best session in the world. went in run down and drained. i still got a pretty good workout in even dragging ass. hip flexor is bruised all to hell either from fascia blaster or i tore something loose. it doesnt hurt and the bruise hasnt spread at all but still i just noticed it yesterday. so i will have to get the pt to take a look a poke around the area. elbows are a little tender today also. so in a nut shell i am all beat up today and tomorrow's rest day is much much needed. i felt pretty damn good yesterday but it didnt carry over to today. still moved some pretty good weight for a pump day though. probably why the elbows are not to happy with me haha. got pt tomorrow and did some fascia work on my low back this am. i may do some more tonight depending on how i feel.


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/calves/arms/cardio

machine leg raise 40x15/6
seated calf raise 50x10 75x10 75x100
cable press down warmup 70-140 10 reps back to back
cable curls warm up 25-80 10 reps back to back
standing ez bb curls ss 80x8/5ss
ind handle cable press downs ss ss100x8 ss120x8/4
db preacher curls ss 30x8/5ss
db skullies ss ss40x10/5
12 min step mill intervals 1-1

done for the day. least fav training day the week as always. nice super fast paced with painful pumps. no issues at all today other than a little bit of leg cramping. all in all a good session.


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

ab wheel rollouts x10/5
roller work
seated leg curls 90x10 105x10 120x10 135x10 150x10/5 (back to back)
leg press 90x12 180x12 270x12 360x12 450x12 540x12 630x12 720x12 (back to back)
one leg leg press 180x12/4 (back to back)
bb stiff leg deads 185x6 225x10/3
glute kick backs 100x8/4
prowler push 180lbs additional resistance 3 rounds 40 yards each (replaced these for squats)
prowler drags 180lbs additional resistance 2 rounds 40 yards each
prowler drags 90lbs additional resistance 2 rounds 40 yards each

done for the day. another holy shit kick in the sack session today. pretty much everything was done back to back with my partner. so the rest breaks were 20 secs or less. so the pace and pump were absolutely insane. so i had to do a little improvising on squats. all 4 squat racks were taken by ass holes that stay on them for an hour or longer and i was not about to do it in the smith and risk hurting my back(happens every time i squat in the smith). so i said fuck it, i will do prowler pushes instead. well that was a bad choice haha. also since i decided to do that i wanted to keep the tempo up and time down. so i did a heavy drag then dropped a plate and did a speed drag back down with no rest. so 80 yards of dragging with very little rest. so needless to say my legs are smoked. not smoked in a heavy killer workout but more so the pump lasted for about 4 hours post workout and they were buckling on me.
i did some fascia blasting on my back and hips last night and then hit my glutes and it bands this am. my right hip is grainy and very very tender. lots of adhesions and scar tissue built up. all in all a great productive day 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
8oz red potatoes
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 lat pull down crunches w/vac 70x20/4
standing calf raise bottom quarter only ss 210x10 230x10 250x20ss 270x20ss 290x20ss 310x20ss
bw standing raise full range ss ss x10/4
t bar rows 70x12 105x12 130x12 140x12 175x10 205x8 240x6
low rows 160x15/4
db pullovers 55x10/4
reverse facing pull down ss 100x8/4ss
ng stretch pulldown ss ss100x8/4
rack pulls 185x1 225x1 275x1 315x1 315x3/10
prowler rows 160lbs additional resistance 4 rounds 40 yards each

done for the day. so this one was extra freaking brutal and felt like the never ending workout. holy volume. i was wasted and pumped completely full after the t bar rows. still felt really good and strong with no really bad issues at all. i probably could have squeezed another plate out of the rack pulls but i played it on the safe side because it was 10 sets with perfect form. i am def getting some fascia work done tonight and i am absolutely smoke checked. i got it all done but man it absolutely sucked the ever more life out of me. going to be no issue getting to sleep. staying asleep is a whole other battle.


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

I was doing 7 meals a day for years. LOVE eating a lot. But i kinda hated feeling like a slave to food... if that makes sense.

post comp i will eat what i want when i want for a short period of time. then i get back to the grind. i am retired so i have much more flexibility than most people do. i do have short periods also every now and then where i will pull back and limit my meals and intake. doesnt happen to often but it does work good to spark the gains back up when you stall out or get burned out.

[FREAKSHOW]

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

the high cal/carb meals are def my favorites. i am a pretty big eater and pretty good size so if i tried to fast i would die or pass out haha. i have to eat a lot

I was doing 7 meals a day for years. LOVE eating a lot. But i kinda hated feeling like a slave to food... if that makes sense.

[guns01]

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

I love the emals your posting, i may try the intermittent fasting myself. im kinda burned out on the 5-7 meals thing. seems "easier" for my schedule.

the high cal/carb meals are def my favorites. i am a pretty big eater and pretty good size so if i tried to fast i would die or pass out haha. i have to eat a lot

[FREAKSHOW]

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

I love the emals your posting, i may try the intermittent fasting myself. im kinda burned out on the 5-7 meals thing. seems "easier" for my schedule.

[guns01]

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

today

abs/calves/chest/delts/tris

seated machine crunches ss 70x15/4ss
machine toe press ss ss210x10 ss230x10 ss250x10 ss270x10
flat db press 25x8 40x8 55x8 70x8 85x8 100x8 115x8
incline bb press 135x8 185x8 225x8 275x8 315x8 (lost speed at the end of 275 but went up for grinders)
bench press 225x6/3
dips x10/3
reverse peck deck fly 90x40 105x30 120x20 135x10
seated db lats 25x15 30x15 35x15 40x6+15p
db skullies 35x10/4

done for the day. great super strong day today. another good firing and everything felt really good. i needed to note i have been vodoo flossing before all my upper body work. that has been helping out a lot with the bicep tendonitus. i was really happy with the speed i got on the inclines today. so strength is good and conditioning is great and weight is coming down perfectly. so all in all i am happy with progress.


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
8oz red potato
meal 4
8oz cod
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 lat pd crunches 70x15/5 (no vac today because of cheat lol)
roller work
floor blute bridge (activation) x10(10s)/2
seated leg curls 90x8 105x8 120x8 135x8 150x8(4f) 180x8(4f) 195x8(4f)
leg press high and wide 180x10 270x10 360x10 450x10 580x10 670x10 ds760x10ds 580x10ds 490x10 (feet were moved in close on each drop set)
squats 135x5 225x20 225x20 225x20 (little closer than normal stance)
walking bb lunges 80x10/3
prowler drags 180lbs additional resistance 5 rounds 40 yards each

done for the day. cheat meal day so i had a completely full tank going in today. so vacuums on the ab work was not freaking happening at all haha. pump was absolutely brutal painful today from the dirty food and bit of sugar added in. feeling really really good. weighed in at 248 this morning also on an empty stomach. my left side is really beligerent and is usually the last part to dial in if the come in all the way or not is hit or miss. they are coming in right now. so i am already better than i have been in the past as far as my waist goes. now the low back and kidney area is slow slow moving but it always dials the last little bit also and normally isnt a problem. great freaking workout though. i am anxious to see how much my weight jumps up over the next two days. going to have to hit the fascia blaster on my hips and lower back though before it gets angry again. it is pulling some but not bad so i will get on top before it does. i also changed my foot position on squats today to take some stress off the groin and adductors. so we will see how much that gets my back fired up also. all in all a successful and great day though.


meal 1
cheese burger omlette
cup cake pancakes
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 cod
8oz red potato
meal 5
8oz tcod
1/3 cup cream of rice with sugar free jelly
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/back/cardio

seated calf raise 50x10 75x10 100x10 125x10 150x10 175x10
rumble roller work
one arm sup pull downs 40x8 50x8 60x8 70x8 80x8/3
low rows 140x8 160x8 180x8 200x8
sm ds bent rows 135x5 185x5 225x10 275x10/3
seated db hammers 30x12 40x12/2
ez bar bb curls 70x8+4p/3
reverse bb curls 40x20/2 (too light)
prowler rows 160lbs additional resistance 5 rounds 40 yards each

done for the day. another really good session in today. not as good of a pump across the board but being low carb the last 3 days and a 7 day training week it is inevitable. strong as hell on the seated calf raise for some reason and they felt good for a change. back and everything opened up nicely also. i didnt do any abs at all today they are not tender but they are a tad bit tight and i didnt want them to be destroyed when i have to do them tomorrow to open the lower back up for squats. i am able to skip them a day or two a week anyway. so no damage done at all. much needed cheat meal in the am, so i am super stoked about that one.


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup spinach and mushrooms
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
8oz red potato w/red hots powder
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

What is this and did you do it yourself??

normal everyday binding and pain. my pt suggested this tool and helped us get one at her price. it is a tool designed by dr victoria black i believe is her name. big time chick thing for cellulite but i use it to wake up the muscle nerves and open up areas that hurt and or tight since i cant get approval to go in every single day to get worked on. if you buy that stupid thing out right it is brutal expensive. it does hurt like a mother fucker but it helps out quite a bit most of the time. very nice to do before training with low back obliques and it bands.
one of the biggest pain in the ass with it is i have to get into a hot bath get out oil up and then go to work on it. then get back into the shower to wash off the oil. so it is a process for sure