Follow Along G's Run to the NA's

[thudgens96]

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

Brother that looked like a kick in the nuts

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[guns01]

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

today

abs/legs/cardio

standing cable crunches w/vac 70x15/4
5 min stationary bike
roller work
seated leg curls 90x10 105x10 120x10 135x10 150x12 165x10 180x8(+15p)
glute kick backs 120x10/3
machine leg press 220x15 260x15 300x15 320x15 340x15
hip machine front raise 80x10/3ss with front relaxed flexing for 10sec
squats x10 135x10 225x20/3
sm stiff leg deads 225x10 185x10 185x10
10 min step mill intervals 1-1

done for the day. wow what a serious kick in the nuts this one was. when i got to squats and stiff leg i was smoked beyond all repair. legs were pumped and pretty much useless. i had to keep pulling back because it was a secondary day also. i got to crazy on the first set of stiff leg and had to pull that one back. cool thing is everything was firing and feeling really good. lower back did get a tad bit pumped but other than that it was pretty smooth. i had to hit the step mill today also because of lighting and it was pissing outside. that was a brutal kick in the nuts as well. i beat my own ass and it was a hell of a good day. back meat is a tad bit tender today, so yesterday must have went pretty well also. we did do some fascia blasting last night on my legs and obliques. another good one 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 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/back

machine toe press ss 210x10 230x10 250x8ss 270x8ss 290x8ss 310x8ss
machine leg raise ss ss40x15/4
one arm low rows 40x10 50x10 60x10 70x10/4
sm bent rows 135x8 185x8 225x8 275x8 315x8/3 ds315x8ds 225x8ds 135x8
db pull overs 65x10/3 ds65x10ds 55x8
db rows 135x8/3 ds135x8ds 115x8ds 100x8
hypers x25/3

done for the day. got in a really good productive session today. strength and pump were good and everything felt really good. even thought it was actually really really crowded we were able to keep a nasty pace going. so all in all a great workout today. no really bad complaints today at all. i am running a little bit fatigued but eh, part of the process. i did wake up this am after 2 high carbs days looking really really dry. got veins running down my obliques and abs. so conditioning is coming in nicely. def happy with the 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
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

calves/chest/sdelts/tris/cardio

seated calf raise 50x10 75x10 100x10 150x8/4(4sec stretch each rep)
decline db press 35x8 55x8 75x8 85x8 95x8 (barely got 8 with 95 so i shut it down)
incline bb press 135x8 185x8 225x8 245x8 265x8
dips ss x10/4ss
reverse peck deck flys ss ss90x15/4
machine fly ss 150x8/4ss
seated db lats ss ss25x10/4
ind handle cable press downs 120x10/4
12 min step mill intervals 1-1

done for the day. felt obviously run down and fatigued pretty much the entire day yesterday. i got better and better as i got my carbs in though and when i got up this morning i actually felt pretty good. got a good day in today pump was good and on point. the shoulder and tri pump actually hurt. my legs also pumped up nice with the intervals also. so everything is back flowing today. i actually went to change shirts after my workout today and i have veins showing completely across my abs and obliques. so the leanness and conditioning is coming in pretty good. my back is still a little tender so i opted out of abs today to give it a little more rest. i didnt want to but all the ab areas in the gym were occupied so i made the call. probably a good idea for me anyway.
i also added in the yohimbine again for the next 1-2 weeks. another successful day in the books. oh and i also have sore glutes from yesterday. not terrible sore but still i actually got something out of it after all. for those that are actually reading and following along, i am a stickler when it comes to stuff not going the right way and i will poke prod and dig around until i figure out what's going on. it drives me nuts


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 potatoes 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

Going to have those bad days bro, but you know that very confident you have way more good days than bad. The numbers look good even if you didn't like how it went

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i know you cant always be 100% but damn when you are all raring to go fired up and then blah. nothing fires correctly and nothing feels right haha. old body tells you no bueno today my friend. i am going to try and tweak somethings around a little bit and see if it will help. i am thinking that the pt session yesterday really jacked me up bad. at least it sucked the recovery and everything in my body out. that's what i am thinking. we will get it ironed out though. still dropping fat and tightening down so i really cant complain about that. big indicator for me today was no matter what, when we hit the prowler it normally makes the pump so uncomfortable its not funny. i blasted through it today with no issues at all. so almost zero pump.

[thudgens96]

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

today

abs/legs/cardio

standing lat pd crunches 70x20/4
5 min stationary bike
roller work
lying leg curls 60x10 80x10 100x10 120x10 140x10 160x9 (all rest pause)
ssb squats x8 165x8 215x8 255x8 305x8 345x8
bulgarian split squats of death 25x10 45x10 65x10 ds 80x10(10s)ds 65x10(10s)ds 45x10(10s)ds 25x10(10s)
leg press (close stance) 490x30/3
prowler drags 160lbs additional resistance 4 rounds 40 yards each round

done for the day. this is by far probably the shittiest and worse workout i have had in a very very long time. idk if it is from the pt yesterday or being super depleted but it just completely sucked ass. my back hurt my groin hurt and i didnt get a pump for shit after the leg curls. i was pissed beyond all belief. it did make the bulgaian drop set much more comfortable but not what i had in mind. still pushed through and got it all knocked out. i went in wanting to push hard and heavy and all i ended up doing was pushing hard just to get it eeked out. tomorrow is another day.
the inj l-carntine is added in and i will put the yohimbine back in tomorrow as well. i got another cheat meal coming up in a couple weeks. so hopefully that can push me up a little bit. i am also down to 254 this am i believe. i will have to look to veriy that and after meal one and some water my waist at the belly button is down 2in in 2 weeks. so i am def making progress. i believe test comes out tomorrow also. i have to check that as well to make sure.


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

Going to have those bad days bro, but you know that very confident you have way more good days than bad. The numbers look good even if you didn't like how it went

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

abs/legs/cardio

standing lat pd crunches 70x20/4
5 min stationary bike
roller work
lying leg curls 60x10 80x10 100x10 120x10 140x10 160x9 (all rest pause)
ssb squats x8 165x8 215x8 255x8 305x8 345x8
bulgarian split squats of death 25x10 45x10 65x10 ds 80x10(10s)ds 65x10(10s)ds 45x10(10s)ds 25x10(10s)
leg press (close stance) 490x30/3
prowler drags 160lbs additional resistance 4 rounds 40 yards each round

done for the day. this is by far probably the shittiest and worse workout i have had in a very very long time. idk if it is from the pt yesterday or being super depleted but it just completely sucked ass. my back hurt my groin hurt and i didnt get a pump for shit after the leg curls. i was pissed beyond all belief. it did make the bulgaian drop set much more comfortable but not what i had in mind. still pushed through and got it all knocked out. i went in wanting to push hard and heavy and all i ended up doing was pushing hard just to get it eeked out. tomorrow is another day.
the inj l-carntine is added in and i will put the yohimbine back in tomorrow as well. i got another cheat meal coming up in a couple weeks. so hopefully that can push me up a little bit. i am also down to 254 this am i believe. i will have to look to veriy that and after meal one and some water my waist at the belly button is down 2in in 2 weeks. so i am def making progress. i believe test comes out tomorrow also. i have to check that as well to make sure.


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

arms/cardio

10 min treadmill warmup
seated db curls 10x10 15x10 20x10 25x8 30x8/5
reverse ez bar curls 40x15/5
hs preacher curls 60x8/3
assist machine press downs 80x10 90x10 100x10 120x12 130x12 140x12 150x12
lying db extensions 30x10 35x10/3
ind handle cable press downs 120x10 140x10 150x10 160x10
12 min step mill intervals 1-1

done for the day. nice nasty pump in today. again kind of good that i am getting a pretty good pump on the end of lower carbs. bicep tendonitus is still a bit inflamed on me. i am flossing it religiously haha. hammers reverse curls and preachers make it really angry. so i am going pretty easy on those for sure. i got in and had my pt done today as well. so i am pretty beat up but feel good. all in all a good day that i would call successful. looking forward to a carb feast tomorrow and leg day with a new guy haha. should be interesting. i did take abs and calves off today both to give them a break and to have enough time for sure to train before my appt. got it all in and done with no rushing. also need to note that inj l carntine(sp_ goes in tomorrow at 400mg.


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

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