Originally posted by guns01
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Re: Follow Along G's Run to the NA's
Got to get me one of those sleds. Keep kick in ass brother
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Re: Follow Along G's Run to the NA's
today
abs/calves/back/cardio
incline sit ups x15/4
machine toe press 230x10 250x10+15p 270x10+15p 290x10+15p/2
sm bent rows 105x10 135x10 225x10 255x9 275x7
wide grip pulldowns 140x10/3
rope pullovers 100x10 120x10/2
kb rows 55x10/4
hypers x25/2
sled rows 160lbs additional resistance 2 rounds for 40 yards each 90lbs additional resistance 2 rounds for 40 yards each.
done for the day. a little ass dragging going in today. i can def tell i am depleted up a bit. good thing i have a sched cheat coming up this weekend. should stoke everything up nicely. still even though not the best session i did get some really good work in with awesome contractions and opening up and stretching out really well. when we got to the cardio, i got a little over motivated with the weight being so depleted haha. i did the first round with a drag strap and it was a pain in the ass and broke one of my d rings. so i switched over to bands. so i opted to force in a bunch of blood with the heavier weight on the first 2 rounds then cut it down and pushed the pace. the both suck but with the lighter weight you can get much better and faster volume in.
meal 1
8oz turkey
meal 2
4 whole organic free range eggs
1 cup spinach
dash of mushrooms
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
8oz red potatoes w/red hot seasoning
meal 4
8oz turkey
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour krautLeave a comment:
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Re: Follow Along G's Run to the NA's
Im lovin these meals youre posting! Makes me damn hungry lolLeave a comment:
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Re: Follow Along G's Run to the NA's
today
abs/calves/arms/cardio
machine leg raise 40x15/4
seated calf raise ss 50x10 75x10 100x10ss 125x10ss 150x10/2ss
tibia raise ss ss50x33 ss50x23 ss50x21 ss50x17
one arm cable curls 20x10 25x10 25x10
machine preachers 60x10 70x10/3
reverse bb curls 50x10/3
one arm cable press downs 100x10 120x10 130x1`0 140x10
rope pressdowns 120x12/4
incline db skullies 30x10/4
11 min step mill intervals 1-1
done for the day. not to bad of a day today. not my strongest not my weakest and def not my favorite day to train. it was also pretty crowded and i had to wait quite a bit on what i needed to do. that aggervates the piss out of me and if it's a movement that's programmed i only have limited options for subs. i am still feeling a little bit of the bicep tendonitus going on. not in the entire area or anywhere near as intense but it does burn at the bottom insertion of the bicep and not the tendon bicep and forearm. so i am going to dig out my flossing band and add that into the rehab prehab work along with my therapy. so other than that a good day in the books. little leg note, they are tired and those lunges yesterday made them a tad bit tinder today. my ass is probably going to be sore as hell tomorrow. i have also hit the sauna the last 2 days for 20 mins each time. i forgot to note it on here.
meal 1
8oz turkey
meal 2
4 whole organic free range eggs
1 cup spinach
dash of mushrooms
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 turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour krautLeave a comment:
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Re: Follow Along G's Run to the NA's
today
abs/legs/cardio
standing lat pd crunches w/vac 70x20/4
5 min stationary bike
roller work
lying leg curls 60x10 80x10 100x10 120x10 135x8/4
leg press 90x10 180x10 270x10 360x10 450x10 540x10 540x10
sm lunges 95x15 135x15/4
hip machine for hip flexor w/flex 80x10+20sec/3
leg extensions 105x30 120x30
10 min step mill intervals 1-1 ugh
done for the day. i kicked my own ass today on this one. again another super early 345am day and dragging ass. the workout was still a hell of a session and a kick right in the nuts. the pump was so bad that i had issues bending my legs at all by the end. not a line on my legs anywhere haha. lower back is tender as hell from yesterday. no injury issues but that bad boy is sore as hell. hopefully my recovery is good enough for both legs and back to be healed back up by thursday. i did have to opt for intervals today as opposed to eccentricless work, which i really dont like doing. weather was absolutely terrible again but i still have to get that work in one way or the other. so that probably beat my legs up even more. all in all another successful and 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 krautLeave a comment:
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Re: Follow Along G's Run to the NA's
Cool man I understandOriginally posted by guns01 View Post
Sent from my SM-S975L using TapatalkLeave a comment:
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Re: Follow Along G's Run to the NA's
Great workout I love any style of supported rows. Let's see those striations brother.Originally posted by guns01 View Post
Sent from my SM-S975L using TapatalkLeave a comment:
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Re: Follow Along G's Run to the NA's
today
abs/calves/back/cardio
incline situps x15/4
standing calf raise 355x10 375x10 395x10(10s)/4
chest supported pro grip rows 90x10 105x10 120x10 135x10 165x10 180x10
one arm sup grip pull downs 60x10 70x10 80x10
mag ng low rows 160x12 180x10 200x8
db pull overs 60x12/3
bb hypers 135x8/4
sled rows 140lbs additional resistance 4 rounds 40 yards each.
done for the day. early early day again this week. 350am early. so i am very very surprised at how great of a session i got in and strong as hell. i didnt have anything sloppy at all nor lose any momentum for the duration of the workout. my back is looking absolutely fantastic even showing some lower back striations going on at 267lbs. i am more than super happy other than my waist needing to come down about another 2in ish maybe a little more. i can usually squeeze out over an inch or two when i dry out. i also didnt have any tendonitus issues at all today and i didnt wear my compression cuff. i did add in tren e mast e into the lineup today a week earlier than sched. i figured fuck it, i will let it marinate for a little bit longer and it will kick in ahead of sched also. we shall see if it has any impact on my cardio. i didnt have any issues at all last year.
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 krautLeave a comment:
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Re: Follow Along G's Run to the NA's
today
abs/calves/chest/shoulders/cardio
machine leg raise 40x15/5 (had a little cramping on the 3d set of these haha)
machine toe press 230x10 250x8(x6p) 270x8(x6p) 290x8(x6p) 310x8(x6p)/3
machine press 100x8 120x8 140x8 160x8 180x8 200x8 220x8 240x8
incline bb press 135x6 185x4 225x6 265x6 295x9
incline db press 75x15 x11 x9 x8 x7 x4 (back to back)
peck deck machine flys ss 135x15ss 135x12ss 135x10ss 135x10ss (20sec stretch at the end of failure)
reverse peck deck flys ss ss90x12 ss105x12 ss120x12/2
machine flys 60x10/8 (back to back)
11 min step mill intervals 1-1
done for the day. got a good session in today even though it was stupid crowded. i did have a small camping issue with abs on the first couple of sets, i was able to finish them up though. good strong day across the board and everything felt really really good. the pt work actually felt pretty good. knees are a little tender from the work but i had no issues at all with the intervals and no swelling at all right now. so all in all another solid day in the books.
meal 1
4oz turkey
50g lemon chia 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
meal 4
8oz cod
8oz red potato
meal 5
8oz tcod
8oz sweet potato
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour krautLeave a comment:
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Re: Follow Along G's Run to the NA's
today
legs/cardioish
5 min stationary bike
roller work
seated leg curl ss 90x10 105x10 120x10 135x10 150x8ss 165x8/9ss
glute kick backs ss ss80x8 ss90x8 ss100x8 ss110x8 ss120x8 ss130x8 ss140x8 ss150x8 ss160x8 ss170x8
changed gyms (took about 6 mins)
machine squats x8 x8 90x8 180x8 270x8 360x8 450x8 540x8 ds 450x8ds 360x6ds 270x5ds 180x4ds 90x4 (super super slow motion on the drops)
walking db lunges ss 30x10/3ss
sissy squats ss ss x10 ss x8 ss x8
standing one leg leg curl x15/3 no clue about the weight again but it was heavy
10 min treadmill (uphill and fast pace)
done for the day. shitty shitty weather today. cold and raining so i had to opt out of the sled plus i had a pt appointment for my knee. very very good day in there today. got a great pump and felt very very strong. everything flowed smooth and perfect. i actually didnt have any issues with the knees at all even before the pt session. i did get that work done also and it feels good if not better. lots of scraping active release needling cupping and some other crap that i have no idea about. either way it hurt and everything is in tact at the moment. the area that was hit earlier is sore as hell but it didnt hurt picking up dbs or plates . so it did something in that area as well. all in all another successful day in the books. weight this am was 264 so i am still trending down slowly and smoothly
meal 1
4oz turkey
100g lemon chia 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 krautLeave a comment:
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Re: Follow Along G's Run to the NA's
today
off day
did get in to see the pt today. she spent so much time on my chest shoulder and bicep that i have to go back tomorrow for my legs and hips. i have absolutely zero pain now flexing the bicep at any point so it did work. she got in there with the tools and all the other crap that she did. it is all tore up now from the soft tissue work that was done but it feels really good. i am probably going to be going in weekly for a while and maybe even more than once a week. idk how many session i am covered for. she said my entire left arm and chest were chewed up really bad. pretty sad that it took an entire session just to work on one side and area. as long as it works i am game. i also didnt get my sauna session in this am as planned. went in got ready to go and the roof was leaking in the gym really bad. so we had to shut everything down in the area that it is in and the wife had to do a little clean up. eh, i got two days in this week. 2 is far better than none and i will get all 3 in next week.
meal 1
8oz turkey
meal 2
8oz turkey
1 cup spinach
meal 3
8oz sirloin
meal 4
8oz turkey
meal 5
8oz tcod
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour krautLeave a comment:
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Re: Follow Along G's Run to the NA's
Never thought you would brother. I smell what your steppin inOriginally posted by guns01 View Post
Sent from my SM-S975L using TapatalkLeave a comment:
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Re: Follow Along G's Run to the NA's
you will never hear or see of me wearing yoga pants or y backs lol. that's what i say about the guys that i see that think their at the level to wear it. if i could only get to their size i could pull back on working so hard lmfao. foolsOriginally posted by thudgens96 View PostLeave a comment:
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