Follow Along G's Run to the NA's

[rnixon]

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

Good to see the machine still going full tilt...

Sent from my SM-G870W using Tapatalk

[guns01]

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

Good to see the machine still going full tilt...

Sent from my SM-G870W using Tapatalk

need to get your machine fired up as well man

[guns01]

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

today

abs/arms/cardio

hanging leg raise x15/4
roller work
standing ez bar curls 30x8 40x8 60x8 70x8 ss 80x8ss/5
ind handle cable pd ss110x10 ss120x10 ss130x10 ss140x10 ss150x10
db preachers ss 30x8ss/5
db skullies ss ss35x10ss/5
db hammers 35x10/4
12 min step mill intervals 1-1

done for the day. glutes are sore as hell. legs are tight and calves are sore. so yesterday was a great success haha. good thing is my back isnt tight or sore so my recovery is between 24-48 hours which is right on point to where it should be. cardio was on point and hr only gets to mid 140s now at the most. i am super happy with the progress thus far as i say daily. that is because i am actually seeing positive changes every morning. the small plus up kicked in today but i have a little kink for tomorrow. i am supposed to do back tomorrow and have friday off but i have some extra bicep work that needs to get done. so tomorrow will be off and i will do the back work on fri. so low carb today none tomorrow and then low on friday. should be a nice mix up to keep my body guessing. at least that's what i am telling myself.



meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter w/s/f jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
4 slices ez bread 9 grain
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/cardio

standing lat pd crunches 70x15/4
roller work
one arm sup pd 40x8 50x8 60x8 70x8/4
mag neut grip low rows 140x10 160x10 180x10 180x10
chest sup machine row 135x10/4
db pullovers 45x12 55x12 55x12 55x12
banded hypers red band x8/3
sled rows 90lbs additional resistance 4 rounds 40 yards each with 20 sec rest between rounds.

done for the day. great session today, with a super fast pace. i really made a serious effort to maximize at least 2 sec or more contractions. so of course the burn and pump were really really bad. i also did a bit of stretching under tension as well. i aggervated my arm a little bit on the supp rows but nothing serious haha. i locked out the old elbow and it didnt like it very much. so a mental error on my part. all good though. no bi work for a few days, so it should be healed up good by then. also did about 20 mins of heavy posing early early this am. very very happy with how tiny my waist has come and all the added detail i have added to my back and legs. on point across the board.


meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter w/s/f jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
4 slices ez bread 9 grain(love this stuff)
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/legs/cardio

standing lat pd crunches 70x15/4
reverse hypers x15/4
roller work
lying leg curls 60x10 70x10 90x10 100x10 110x12 120x12 130x12 ds140x12ds 110x10ds 90x8(30s)
leg press 180x10 270x10 360x10 450x10 540x30 540x30 540x30
squats 45x10 135x7 185x7 225x7 275x7 315x7
hacks 1.5 90x8 140x8 140x8
leg extensions 105x8ss 105x8ss 105x8ss (stretched quad for 30 sec after each set)
reverse prowler drags 4 rounds 40 yards each with 125lbs additional resistance.

done for the day. today even though i only got one single meal in prior with carbs was a nasty nasty leg pump. i have no clue why but hams quads hip flexors all got stupid pumped and stayed pumped for the duration of the session. it made the prowler work suck ass especially badly for sure. getting in the car after was a chore. back is actually feeling pretty good today surprisingly and nothing is really fired up. so i will chalk today up as an outstanding day and another step forward with great progress


meal 1
4oz turkey
60g mancakes waffles w/sf strawberry syrup
2 table spoons natty pb
intra
3 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
4 slices of ez bread
2 tbl spn coconut oil
meal 3
8oz turkey
10oz red potato
2 tbl spn coconut oil
meal 4
8oz turkey
1/3 cup cor
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
10oz red potato
1 cup spinach
meal 6
8oz chicken

[guns01]

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

today

abs/chest/delts/cardio

reverse machine crunches 30x15/2 40x15/3
roller work
incline db press 25x8 40x8 60x8 80x8 100x8 ds110x8ds 75x6ds 60x9
bench press 205x4 245x8 245x8 245x8
dips x10/4
machine flys 135x12 150x12 150x12+5f(15s)
reverse peck deck fly deads 75x20 90x20 105x20 105x20
standing db lats 25x15 30x15 35x15 35x15 (brutal)
db front raise 15x12 25x12 15x12
12 min stepmill intervals 1-1

done for the day. well i felt strong and held it for the duration today. so things are working and firing pretty daggone good i would say. so that was a plus on top of a really good pump. legs are good today, but glutes and lower back is a little bit sore. not bad but noticable for sure. my vascularity is improving every week and so is my lines. i am steadily coming down in small drops while staying right on the verge of being full. not 100% full but just short. so the plan and setup are working perfectly. no off days this week so i get to eat a little bit more haha


meal 1
4oz turkey
60g mancakes waffles w/sf strawberry syrup
2 table spoons natty pb
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
4 slices of ez bread
10oz red potato
2 tbl spn coconut oil
meal 3
8oz turkey
10oz red potato
2 tbl spn coconut oil
meal 4
8oz turkey
1/3 cup cor
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
10oz red potato
1 cup spinach
meal 6
8oz chicken

[guns01]

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

today

abs/back/cardio

leg raise ss x15/4ss
decline situps ss x15/4
standing lat pd crunches 70x15/4
roller work
mag sup grip low rows 70x8 85x8 100x8 120x8 140x8 160x8 180x8 200x8 180x8 180x8
med neut grip low rows 100x10 120x10 140x10 160x10 180x10
machine pullovers 120x10 135x10 150x10 ds150x10ds 120x8ds 105x8
sm deads 185x5 225x5 315x5/5
reverse hypers x15/4
med sup grip pulldowns 100x10/4
sled rows 90lbs additional resistance 4 rounds for 40 yards each

done for the day. got another great session in today. only things to really note is my elbows are a tad bit inflamed and so is my right forearm tendon. i think i may be over emphasising the stretch on some movements and it is causing me some issues. i have noted it mentally and in my log. so i will be paying more attention to see if it goes away. great pump today. other than that nothing out of the ordinary to add.


meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter w/s/f jelly
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

[guns01]

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

today

abs/legs/cardio

machine reverse crunches 40x15/4
roller work
adductors 120x12 160x12 190x12/3
front hip raises 80x15/4 (did 20 sec front relaxed quad posing between sets. focus on contracting the area)
seated leg curls ss 120x15/5
lying leg curls ss ss80x8/5
leg press 90x20 180x20 270x20 360x20 450x20 540x20 630x20 720x20 (20 sec rest)
reverse sled drags 160lbs additional resistance 4 rounds 40 yards each. 60 sec rest between rounds

done for the day. super fast pace today for the duration of the workout. pump was absolutely stupid. lower back is a little bit tender but other than that all good to go today.


meal 1
50g whey hydro
1/3 cup cor
2 tbl spoon almond butter w/s/f jelly
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 potato
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

am workout
abs/arms/cardio

hanging leg raise x15/4
standing ez bar curls 20x8 30x8 40x8 50x8 60x8 ss 80x8/5ss
dual handle pressdowns ss ss110x12 ss120x12 ss130x12 ss140x12 ss150x12
standing db curls ss 40x6/4ss
lying db extensions ss35x15/4
reverse curls ss 40x15/3ss
one arm over head db extensions ss30x10/3
12 min step mill intervals 1-1 (not on the good one)

am workout complete. in and out with a stupid pump. shoulders are a tad bit tight but i am going back in for more abs/shoulders and hams this evening


meal 1
50g whey hydro
1/3 cup cor
2 tbl spoon almond butter w/s/f jelly
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

[guns01]

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

today

pm workout
abs/shoulders/hams

wheel roll outs x15/4
standing lat pd crunches w/vac 70x15/4
spec machine lats 30x12/5
db front raise 15x10/4
seated leg curls 120x15 105x15/4

done for the day for good. i am toast today, absolutely worn out haha. surprisingly really really good pump going in for that second session in the afternoon. the cool thing is it shaves a little bit off of tomorrow's workout and on top of that it is def a shock to the body. keeping it guessing and the progress moving along

meal 4
8oz turkey
4 slices special bread
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken

[IRON-GAME]

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

today

pm workout
abs/shoulders/hams

wheel roll outs x15/4
standing lat pd crunches w/vac 70x15/4
spec machine lats 30x12/5
db front raise 15x10/4
seated leg curls 120x15 105x15/4

done for the day for good. i am toast today, absolutely worn out haha. surprisingly really really good pump going in for that second session in the afternoon. the cool thing is it shaves a little bit off of tomorrow's workout and on top of that it is def a shock to the body. keeping it guessing and the progress moving along

meal 4
8oz turkey
4 slices special bread
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken

Good stuff GUNS

[guns01]

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

today

abs/chest/delts/cardio

decline situps x15/4
roller work
neut grip machine press ss 80x8 100x8 120x8 140x8ss 160x8ss 180x8ss 190x8ss 200x8ss 200x8ss
reverse peck deck fly ss ss60x15 ss75x15 ss90x15 ss90x15 ss90x15 ss90x15
hs incline 70x8/3
dips x14 x12 x11 x10
cable cross overs 75x10/3
10 min step mill intervals 1-1

done for the day. i feel pretty zapped today but still got in a fantastic workout. shoulders are a little beat up but other than that all is good. i figured my abs would be sore from yesterday but they were fine today. so recovery is still on track and good.


meal 1
50g whey hydro
1/3 cup cor
2 tbl spoon almond butter w/s/f jelly
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
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

[MOUNTAIN-MAN]

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

U R A RAW MONSTER BROTHER NIGHTMARE TO IRON RESPECT YES IM YELLING OUT OF ENVEY

[guns01]

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

U R A RAW MONSTER BROTHER NIGHTMARE TO IRON RESPECT YES IM YELLING OUT OF ENVEY

thanks man. i am feeling the grind right now. i am ready for a refeed for sure after today haha and i got to hit deads tomorrow damn it

[MOUNTAIN-MAN]

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

Snap crackle pop went the knees and back on dead day brother