Follow Along G's Run to the NA's

[guns01]

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

today

calves/abs/back/cardio

seated calf raise ss 50x10 75x10 100x25/4ss
decline leg raise ss ss x20/4
rumble roller work
cable low rows 85x10 100x10 120x10 140x10 160x10 180x10 200x10
sm bent rows 135x8 205x8/3
db pullovers 60x12/3
stiff leg dead (overall focus) 135x8 225x8/4
wide grip partial pd's w/stretch 140x8/3
12 min step mill intervals 1-1

done for the day. absolutely killed it and myself today. i am beat the f down. we did all movements today with absolute perfect form with long squeezes. we are trying to drive as much blood in the area as possible. kept a nice nasty fast pace going for the entire workout as well. even with wrecked sinuses going on i was able to get it knocked out with only a little bit of a head ache. did some more fascia blasting last night on my back and obliques. all in all a good session in today. this is a seven day training week so no zero day tomorrow. only down side is no rest day haha. got to pick your evils


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 flat out breads
meal 4
8oz turkey
meal 5
8oz tcod
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/delts/chest/tri/cardio

hanging leg raise x15/6
standing calf raise 315x10 335x10 295x8/6
bent over db lats 25x15/4
db lats 25x12/4
banded machine press 135x17 150x10/4
dips ss x10/4ss
cable cross overs ss ss100x8/4
machine press 100x25 100x17
assit machine press downs 100x12 110x12 120x12/2
rope press downs 80x10 100x10/3
12 min step mill intervals 1-1

done for the day. felt like a damn marathon of a workout today. nothing heavy but a ton of volume. kept a pretty fast pace going and got a pretty good pump as well. main focus was to squeeze blood in to flush out all the waste etc... sill having some nasty sinus issues going on and bent over stuff is really nasty. all in all a good day complete. nothing really angry today. we did do some fascia work again last night and worked over my legs and obliques. it is very very painful but i can def tell a difference in how much it opens up the next day. it does cause some pretty good fluid retention under the skin for a few hours after wards though but it comes back out pretty quick. pretty cool technique though


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 flat out breads
meal 4
8oz turkey
meal 5
8oz tcod
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

[BABY1]

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

as always guns, great log and progress. Thanks!!!

[guns01]

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

today

abs/calves/legs/cardio

standing lat pd rope crunches w/vac 70x20/4
seated calf raise 50x10 75x10 125x15/4
roller work
lying leg curls 60x10 80x10 90x10 100x10 110x10 110x10+5fn 110x8+5fn and 20sec iso
leg press 290x10 380x10 470x10 560x10 650x10 740x10 830x10 920x10 ds 920x17 830x18 740x19 650x20 560x25 470x30 380x35 290x50
lunges ss x10/4 ss with 30 sec quad stretch
sissy squats x17 x14 x 11 x11
12 min step mill intervals 1-1

done for the day. i am absolutely smoked. this was a brutal brutal session today. i literally only took maybe 20-30sec max between each set performed. the pump was absolutely retarded painful. we did some fascia blaster work last night on entire back and obliques. my obliques are bound up something fierce but my back was pretty good. i barely have any bad spots at all. may hammer the legs and abs tonight depending on if i feel good and i can push a little bit of extra water. i am pretty sure i have a good amount of muscle waste floating around now and i dont want to push my system to hard but we will see.


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 with red hots
meal 5
8oz tcod
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/bis/cardio

machine leg raise 40x15/4
machine toe press 210x10 230x10 250x10(10s)x10(10s)x10(10s)/2 230x10(10s)x10(10s)x10(10s) (had to lower the weight because my reps were getting more nasty than i am comfortable with)
land mine tbar rows 70x15 105x12 140x10 175x8 210x8
incline kb rows 40x10/4
db pull overs 60x10/4
close ng pull downs 120x10/4
hypers x31 x27
db preachers 25x6/6
prowler rows 90lbs additional resistance 4 rounds 40 yards each (this will increase next week)

done for the day. ok not a bad day at all. good strength and good contractions with perfect form but i went into this workout with some serious lower mid back pain radiating into my lower lat. i woke up fine and had no issues at all. i ate took a shower and when i come down the fucker cramped up on me something fierce. idk why or what the hell happened but i stepped down onto the floor and bam haha. i was like wtf, i didnt slip i didnt twist nothing. it didnt have any impact on my training at all but it is on my nerve damaged side so i could have pulled it and it's just raditating out to where the nerves are good. who knows, i just need to note it for future ref to come back to. that and i can see how long it takes to heal up. i would say it was still a successful day in the books. did some light posing and look and feel pretty 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
3 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 flat out breads
meal 4
8oz cod
meal 5
8oz tcod
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/choulders/tris/cardio

standing lat pd crunches w/vac 70x20/4
seated calf raise 50x10 75x10 100x15/4
ng machine press 80x8 100x8 120x8 140x8 160x8 180x8 200x8 220x0
incline bb press 185x6 225x6 275x6 295x6 315x6
incline db press 75x17 95x14 ds 105x10ds 75x8ds 60x9
dips x8/4
reverse peck deck flys 105x15/4
seated db lats 10and2 20x12/4
assit machine press downs 140x10 120x10/3
12 min step mill intervals 1-1

done for the day. super super strong and smooth today. everything moved smooth and easy for the most part and kept a pretty good tempo. my elbows were starting to get a little tender when i got to the press downs so i pulled the weight back. it was just a little bit of pump work so i went a little to heavy to start with. very happy with progress and how well strength is holding. so i really dont have any real complaints at all today. another great successful day in the books.


meal 1
100g mancake waffles (cinnamon oat today)
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 w/red hots
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

legs/calves

5 min stationary bike warmup
roller work
adductor 140x10 150x10 160x10 190x10/4
glute kick backs 120x10 140x10/3
squats 45x8 135x8 185x8 225x8 275x8 315x8 365x8 405x8
leg press 400x8 580x8 750x8 ds750x8ds 690x8ds 600x8ds 510x8ds 400x8 (all done rest pause)
sissy squats x17 x15 x14
seated leg curls 150x15/5 (back to back)
standing calf raise 390x failure for 4 sets

done for the day. strong as fuck today and everything felt really good other than crushing one of my balls. so that is going to be an issue for a minute. other than that all the weights went up smooth and actually felt really good. i am on my off season belts last hole so i cant cinch it down tight enough so i have to transition to my small belt. so another good perk, the waist is coming down nice and small. i didnt get the damn prowler work in today though which sucks ass. they had all the roads in my area shut down so we didnt get into the gym until late and it is way way to hot to do that after destroying legs. back or secondary i would have pushed it but not today. my sinuses are jacked to and that could tip the scale on my immune system and get me sick. no excuses though, i will make it up at some point this week haha. hell i am already in damn good shape. went is down to 259 this morning. so i pulled a couple more yesterday. so no stalling and everything is on track and on point . carbs carbs carbs haha

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
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

off day

20 min sauna

not a whole lot going on today. i had my pt work done on my knees and legs and had to make up my sauna session from weds. other than that nothing substantial at all. i weighed in this am at 261 so down a couple more pounds or at least i should be by tomorrow. i am guessing between 3-4 total down this go round. right on point and on track. i really didnt drink enough water yesterday. i am pretty sure i was right around 2 gals. damn sinus and allergies are fired up nicely. got a nasty nose bleed in the middle of the night last night. kid had one as well as a head ache this am. so the whole house is wrecked with the same issue. lovely time of year for this nasty. pt went well. opened up my hams and it bands nicely. dreading the pump tomorrow from the work for sure.

meal 1
8oz turkey
meal 2
4 whole organic free range eggs
1 cup spinach
dash of mushrooms
meal 3
8oz turkey
meal 4
8oz sirloin
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 couldnt go no carb, i'd kill someone lol

i have come close a time or two myself haha. if you notice i dont do dick on my zero days. if at all possible i dont leave the house. today i will to hit the sauna because i missed one of my weekly sessions and i have pt today but usually i dont do anything at all

[FREAKSHOW]

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

I couldnt go no carb, i'd kill someone lol

[guns01]

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

Guns do you still have 2 no carb days ahead?

Congratulations on your 200th page! Every one of your pages has helped me personally, thank you for everything you do.

hell no, no need for 2 back to back zero carb days. i only go to super low or zero on non training days now and coming up next week i will be training 7 days a week every other week. i stay lean enough now and cut my macros a bit so i dont have to do that any more and i dont have to do any actual lss cardio at all. constantly making improvements and evolving my methods and principles

[Trixie]

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

my 2 low days are 100. they tend to be brutal other than training haha. not really though, i feel pretty good for the most part the majority of the time. only trade off is the strength suffers from time to time

Guns do you still have 2 no carb days ahead?

Congratulations on your 200th page! Every one of your pages has helped me personally, thank you for everything you do.

[guns01]

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

Damn brother how low is your lowest carb day.

Sent from my SM-S975L using Tapatalk

my 2 low days are 100. they tend to be brutal other than training haha. not really though, i feel pretty good for the most part the majority of the time. only trade off is the strength suffers from time to time

[thudgens96]

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

today

abs/back/cardio

decline leg raise x15/5
dual handle low rows 100x10 120x10 140x10 160x10
dual handle sup pds 85x10 100x10 120x10 140x10
db pull overs 60x12/3
deads 135x2 185x2 225x2 275x2 315x1/15 (1 rep every 10 sec until done)
prowler rows 90lbs additional resistance 4 rounds 40 yards each (speed work)

done for the day. first note is i forgot my regular shows and had my chucks on so no calf work today. got in a really good fast paced session today with almost no issues at all other than lots of waiting. strength was def down a bit today also but i took everything to failure with perfect form. so still drove in some really good blood and everything felt good. no sauna yesterday unfortunately because of the mrs fucked up work sched. did some flossing again pre training today and arm feels and felt good. day off tomorrow but i do have a pt appt. i actually did the deads with a super wide grip also. i am anxious to see how sore that makes my lats. so i dont get to lay on my butt all day haha. another good day in the books.


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole eggs
1 cup spinach
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
8oz red potatoes
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

Damn brother how low is your lowest carb day.

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

abs/back/cardio

decline leg raise x15/5
dual handle low rows 100x10 120x10 140x10 160x10
dual handle sup pds 85x10 100x10 120x10 140x10
db pull overs 60x12/3
deads 135x2 185x2 225x2 275x2 315x1/15 (1 rep every 10 sec until done)
prowler rows 90lbs additional resistance 4 rounds 40 yards each (speed work)

done for the day. first note is i forgot my regular shows and had my chucks on so no calf work today. got in a really good fast paced session today with almost no issues at all other than lots of waiting. strength was def down a bit today also but i took everything to failure with perfect form. so still drove in some really good blood and everything felt good. no sauna yesterday unfortunately because of the mrs fucked up work sched. did some flossing again pre training today and arm feels and felt good. day off tomorrow but i do have a pt appt. i actually did the deads with a super wide grip also. i am anxious to see how sore that makes my lats. so i dont get to lay on my butt all day haha. another good day in the books.


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole eggs
1 cup spinach
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
8oz red potatoes
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