Follow Along G's Run to the NA's

[guns01]

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

today:

abs/chest/delts/tris

hanging leg raises x15/4
incline situps x15/4
roller work
ng machine press 80x8 100x8 120x8 140x8 160x8 180x8 200x8 220x12f
incline bb press 185x6 225x6 265x6 295x6 315x4ds 225x5
incline db press 75x8 95x8 95x8 ds95x8ds 75x8ds 55x8
dips x17 x14 x11 x9
reverse peck deck flys 75x15 90x15 105x15 120x12 120x11
seated db lats 1&2 20x12/4
assist machine press downs 100x17 120x14 130x12 140x9
overhead cable extensions 140x19 160x15 180x14 180x11

done for the day. great session today. i actually felt very very strong today also. pace was pretty good but did have to wait a couple of times but still got done in a reasonable amount of time. elbows and shoulders are a little bit beat up but not to bad, just a tad sore. everything else is on point. i am looking pretty nasty after my first and second refeeding days, so i am pretty happy with my conditioning and how well my body is using everything. i have also been adding in some really tasty stuff as well. the ez bread is a little hard on my guts but if i time it right it is no problem at all. it is def not a good choice for my first 2 meals before training though. i already learned that one haha. nothing like your guts turning over right before your last heavy set on squats.


meal 1
50g whey iso s/f candy shop flavor
50g cor
meal2
protein cake
2 tbl spn almond butter w/s/f jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
8oz turkey
4 slices of ez bread
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
10oz red potato
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
1 cup spinach

[guns01]

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

today:

abs/back/bi/cardio

lat pd crunches w/vac 70x15/4
machine reverse crunches 40x15/4
reverse hypers x15/4
roller work
t bar rows 50x16 75x12 110x10 145x8 180x8 205x8 205x8 (ran out of room on the bar)
chest supp pro rows 105x10 120x10 135x10 150x10
machine pullovers 120x10 135x10 150x10 165x10
mag ng pulldowns 100x10 120x10 140x10 160x10
hypers x40 x25
preacher curls 75x8 50x8/5
sled rows 90lbs additional weight on sled 4 rounds for 40 yards each.

done for the day. another really good day in today. gym was pretty stupid crowded but still made pretty good time. i felt very good and strong today and pump was really good. toe is still pretty tender but i managed to get my sled work in today anyway. i may give it a go at pushing it tomorrow if it is better than today. if not i will just do more dragging.

meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon nut butter
intra
3 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken

[Love2liftkat]

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

Awesome work as always Guns! I always enjoy the torture of sled work! They just recently removed the one I used at the gym as well as the battle ropes. [emoji20][emoji20] They have a crossfit type room that you have to pay an extra $150 a month to go in--they seem to take all of the good stuff from the gym.

[guns01]

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

Awesome work as always Guns! I always enjoy the torture of sled work! They just recently removed the one I used at the gym as well as the battle ropes. [emoji20][emoji20] They have a crossfit type room that you have to pay an extra $150 a month to go in--they seem to take all of the good stuff from the gym.

what's great for me is that only 2 gyms in my area have sleds and one isnt that well suited for my training and the other is about a 20 min drive without traffic. so a couple of my clients that i work with got together and bought me a prowler of my own for easter. so now i can take it with me to whichever gym we are training at for the day. no way i would pay that much extra for a room like that. if you have a partner you can improvise sled work also

[guns01]

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

today:

abs/legs/cardio

standing lat pd crunches 70x15/4
reverse hypers x15/4
roller work
lying leg curls 50x12 60x12 70x12 80x12 90x12 100x10(x5) 100x8(x5)/2
leg press 180x10 360x10 540x10 720x10 900x10 810x14 720x15 630x18 540x20 450x25 360x30 270x40 (did all the work sets with only 30 sec rest)
sissy squats x21 x18 x14 x11
sled drags 125 additional pounds 6 rounds of 40 yards w/30 sec rest between rounds

done for the day. great session today. the pump for the entire workout was absolutely painful and leg buckling. only real notes for today is, i dropped my lunges today because of the toe. it isnt 100% healed up and is still a little tender so i opted to give it another day before pushing it. the same goes for sled pushing. i should have no issues at all with the work this weekend.


meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon nut butter
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 3
8oz chicken
10oz red potatoes mashed
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken

[whitetail]

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

Guns for the sweet potato and turkey is that 8oz cooked, or raw?

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[guns01]

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

Guns for the sweet potato and turkey is that 8oz cooked, or raw?

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i do them both pre cooked weight. the only thing lost in cooking is moisture so either way is fine though

[whitetail]

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

i do them both pre cooked weight. the only thing lost in cooking is moisture so either way is fine though

So for 8oz turkey your taking in under grams of protein? Seems low for you, that's why I'm asking.

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[whitetail]

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

Not that I added up all your macs for the day. Just looked at that one meal.
I do 5.5 oz of cooked of 93/7 turkey. I calculated it out to be about 45 grams pr, 340 cals. I do it crumble style so it's dried out l. Everytime I do the math lean, fairly dry meat cooked is about 10 grams of protein per oz.

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[guns01]

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

Not that I added up all your macs for the day. Just looked at that one meal.
I do 5.5 oz of cooked of 93/7 turkey. I calculated it out to be about 45 grams pr, 340 cals. I do it crumble style so it's dried out l. Everytime I do the math lean, fairly dry meat cooked is about 10 grams of protein per oz.

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i am doing 60g of protein for my 6 meals a day roughtly. that's just shy of 400g total per day. i have my carbs and fats much higher than i normally do also. so the mindset that i am getting with a little help here is this: i can peel down to where i need to be early, then i will slowly adjust my numbers back up to lean gain for the ending duration of my run. then the final week i will pull back so that my fat levels are where they should be at the end of the day. so in essence i am going in much lower than i normally would without stalling my metabolism and then i will spark it up as i get where i need to be. right now i am sitting a little bit over 7% in the upper 230s. once i break under 6 i will start easing back up again and adjust as needed

[guns01]

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

Not that I added up all your macs for the day. Just looked at that one meal.
I do 5.5 oz of cooked of 93/7 turkey. I calculated it out to be about 45 grams pr, 340 cals. I do it crumble style so it's dried out l. Everytime I do the math lean, fairly dry meat cooked is about 10 grams of protein per oz.

Sent from my SM-G900V using Tapatalk

a funny thing to sum it all up and the strategy behind my methods right now is this. i started around upper 260s lower 270s with no metabolic issues at all around 10% with all abs showing. i did my math and breakdown for a 230lb person with zero cardio. so the game plan is what i listed below. now my idea is this: if i only do interval work and eccentric less style of conditioning and push the pace of my sessions, i will further enhance the muscle that i am able to hold. on top of that with no steady state long sessions in the mix, i am able to preserve even more lean tissue. so that's what i am working with right now. no fat burners or any additional assistance at the moment either. only down sides so far have been i am a little more hungry than usual but my energy and overall well being are much more tolerable than how i attacked it in the past. when i am finished up i will have a better idea of if it is more effective or not. i have tried a similar approach in the past as well but i was using steady state as my method of cardio. it worked, so i dont see why this wont as well. maybe even better

[guns01]

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

today:

abs/bis/tris/cardio

leg raises ss x15/4ss
incline situps ss x15/4
roller work (legs are a smidge tender)
seated db curls 15x8 20x8 25x8 35x8 40x8/5
reverse ez bar curls 50x10/5 (30sec)
machine preachers 80x8/3
assist machine pressdowns 90x12 100x12 110x12 120x12 130x12 140x10
lying db extensions w/iso 35x10(f)/4
individual handle press downs 120x8/4
14 min step mill intervals 1-1 (toe was sway)

done for the day. in and out in about an hour and 20 mins. so i would count that as a very good session. really good pumps across the board and able to move some pretty good weight. none of my joints are acting up today at all which is awesome for me. legs are a tad bit tender and rolling wasnt very fun. all in all a successful day in the books. got to travel tomorrow so a nice new change up in facilities. going to be the first time in quite a while that i dont get fresh food damn it haha


meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon nut butter
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
2 tbl spn coconut oil
meal 3
8oz chicken
1/2 cup cor
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken

[whitetail]

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

a funny thing to sum it all up and the strategy behind my methods right now is this. i started around upper 260s lower 270s with no metabolic issues at all around 10% with all abs showing. i did my math and breakdown for a 230lb person with zero cardio. so the game plan is what i listed below. now my idea is this: if i only do interval work and eccentric less style of conditioning and push the pace of my sessions, i will further enhance the muscle that i am able to hold. on top of that with no steady state long sessions in the mix, i am able to preserve even more lean tissue. so that's what i am working with right now. no fat burners or any additional assistance at the moment either. only down sides so far have been i am a little more hungry than usual but my energy and overall well being are much more tolerable than how i attacked it in the past. when i am finished up i will have a better idea of if it is more effective or not. i have tried a similar approach in the past as well but i was using steady state as my method of cardio. it worked, so i dont see why this wont as well. maybe even better

Damn guns, good plan!
Funny thing is I am rapidly approach the best shape of my life in similar fashion. I've been eating more 40/40/20 style with cals higher than normal and just doing way more circuits, supersets and sprints.
I am doing great but need to address my diet Stat cause I feel like I'm on the thread hold of having a metabolic issue..lol
Few emails to you and I should be able to straighten that out.

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[guns01]

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

yesterday:

road trip day so no training.


meal 1
4 whole eggs
1/2 cup whites
meals 2
8oz turkey
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken

[guns01]

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

today:

abs/back

standing lat pd crunches 70x15/4
reverse hypers x15/4
roller work
mag ng low rows 85x10 100x10 120x10 160x10 180x10 200x10
sm bent rows 135x8 225x8/3 (2sec contract)
db pullovers 45x12/3
stiff leg deads w/emphasis on lats glutes and hams 225x8/3
wide grip pull downs 140x8 160x8 160x9

done for the day. great session today. lower back and hip are a little bit tender and i got another road trip today. so hopefully that doesnt hinder legs tomorrow. that's the main reason the deads were so light today. i focused on the contraction and held each one for about 5 sec, to drive as much blood in as possible. i did setup a pretty good deal for next weekend. i am training with a pro bb friend of mine and his coach over the 3 days and working on my posing a bit as well. so that will be a nice little change up and some fun. i get to do it from time to time and we really enjoy getting together when we are able to. last time i wasnt full of carbs and this time i will be haha, so that's even better


meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken