Follow Along G's Run to the NA's

[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.

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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.

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[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

[guns01]

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

last night

20 min sauna (no fascia work)

today

abs/calves/arms/cardio

machine leg raise 40x15/6
standing calf raise 335x10 355x10 205x10x10p/6
ez bb curls 30x10/2 50x10 60x10/5 (10sec each set)
db hammers 25x10/5 (same 10sec each set)
hs preacher 60x8/3
assist machine push downs 80x10 100x10 120x12 130x10 140x10 150x9
incline db skullies 30x10/4
rope press downs 120x8/4
12 min step mill intervals 1-1

done for the day. not really dragging ass to bad today at all and we smoked through this one. i did get a little bit of pain in the lower bicep as it started to pump up. so it def needs a hell of a lot of work. the upper part seems to be holding up good now. i did floss the entire arm before training. it actually doesnt hurt at all now. so i am thinking it may not have been warmed up all the way, or i was about to get a nasty cramp. idk either way i am still good haha. all in all other than that a good session. happy with the progress for sure.


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

[thudgens96]

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

hell yeah man. i was lucky enough to get in and get it done before the hottest part of the day but still almost 90 haha.

also elite has their sleds and prowlers on sale right now. they run sales every few days on different stuff

Very cool I will check the sale out for sure

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[guns01]

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

Did it get hot on ya today brother. I am soaked

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hell yeah man. i was lucky enough to get in and get it done before the hottest part of the day but still almost 90 haha.

also elite has their sleds and prowlers on sale right now. they run sales every few days on different stuff

[thudgens96]

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

last night

20 min sauna (no fascia work)

today

abs/legs/cardio

incline sit ups x15/4
5 min stationary bike warmup
seated leg curls 90x10 105x10 120x0 135x10 165x10/6 (45sec rest)
glute kickbacks 120x8/4
leg press 180x8 270x8 360x8 450x8 450x15/5(45 sec rest)
hip machine front raise 80x12/3
prowler drags 140lbs additional resistance 4 rounds 4 yards. (20 sec recovery only)

done for the day. nice super fast paced day, in and out. great pump and everything feels pretty good for the most part. good knee was a little bit off but nothing really bad. super super early morning again and i am def felling the drag. i had absolutely no drive or motivation going in today. still crushed it but damn if i didnt want to. all in all another successful session in the books. will hit the sauna again tonight for another 20 mins


meal 1
8oz turkey
1 cup spinach
meal 2
60g whey iso
1/3 cup cor
2 tbl spn natty pd
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
8oz red potatoes
meal 4
8oz turkey
2 slices ez bread
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

Did it get hot on ya today brother. I am soaked

Sent from my SM-S975L using Tapatalk

[guns01]

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

last night

20 min sauna (no fascia work)

today

abs/legs/cardio

incline sit ups x15/4
5 min stationary bike warmup
seated leg curls 90x10 105x10 120x0 135x10 165x10/6 (45sec rest)
glute kickbacks 120x8/4
leg press 180x8 270x8 360x8 450x8 450x15/5(45 sec rest)
hip machine front raise 80x12/3
prowler drags 140lbs additional resistance 4 rounds 4 yards. (20 sec recovery only)

done for the day. nice super fast paced day, in and out. great pump and everything feels pretty good for the most part. good knee was a little bit off but nothing really bad. super super early morning again and i am def felling the drag. i had absolutely no drive or motivation going in today. still crushed it but damn if i didnt want to. all in all another successful session in the books. will hit the sauna again tonight for another 20 mins


meal 1
8oz turkey
1 cup spinach
meal 2
60g whey iso
1/3 cup cor
2 tbl spn natty pd
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
8oz red potatoes
meal 4
8oz turkey
2 slices ez bread
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

seated machine crunches 70x20/4
standing calf raise 315x10 335x10(10s)x10(10s)x10(10s)/4
swiss bar pulldowns 100x8 120x8 140x15 160x14 180x10 160x10/3
ind handle low rows 50x10 60x10/2(sup grip) 60x10/2(pro grip)
kb rows 50x8 45x8/2 50x8
t bar rows into tbar deads 35x4 70x4 105x4 140x4 140x6x6/4
db pullovers 50x10/2
prowler rows 90lbs additional resistance 4 rounds 40 yards each

done for the day. yep early early ass morning today and i actually felt pretty good going in. i vodoo flossed the bicep up by the shoulder prior to leaving and even though it does hurt, it absolutely didnt impede training back at all. i figured pullovers were going to kill but not even a little twinge. felt really really strong too. i was able to hold the contraction on everything today for a couple sec each rep. i did have to drop back down on the swiss bar pd's but it was still pretty heavy with absolute perfect form. will be hitting the sauna for 20 tonight and i did some fascia scrapping last night. i may do some more tonight idk just yet. i will note them both tomorrow. 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

[guns01]

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

Another good one in the books brother the perfect example of consistency

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it seems like i am tweaking something new every week haha.