Follow Along G's Run to the NA's

[thudgens96]

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

Brother training partners. Lol I really like going up and back down lime that. I bet you did have an insane pump.

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[guns01]

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

today

legs/cardio

5 min stationary bike
roller work
lying leg curls 60x12 80x12 100x12 120x12 120x12 120x10+5 eccentric loaded 120x8+5 ecc loaded and 20sec iso
leg press 200x10 300x10 400x10 490x10 580x10 670x10 760x10 850x10 940x10 ds 940x10ds 850x17ds 760x20ds 670x25ds 580x30ds 490x40ds 400x50
elevated lunges ss x10/4ss
quad stretch ss ss x30sec/4
sissy squats x12 x10/3
10 min step mill intervals 1-1

done for the day. first off this was about as insane as you can get on a pump leg workout. i freaking broke my ass off then killed it after it was broke off. it was so bad that my punk ass training partner quit on the up sets of leg press then did one of the drop sets and quit the entire workout. so all my drops to failure were timed at 30sec after each set. so the pace and tempo were balls to the wall. then since the weather was nasty so i couldnt do my sled work i got a wild hair to go ahead and do intervals on already smoked legs. yeah i think i might have died 3-4 times maybe. knee is still a bit of an issue but once i got my footing good and setup correctly i didnt have any more issues at all. hell 2 hundos and 8 plates on each side of the leg press was actually very smooth and light for 2 sets. so i guess we could call today a very successful day in the books. other than the knee i cant think of any other issues i have. well i have a little sour stomach going on but that happens more often than not. i also hit the sauna yesterday for 20 mins and will do so again tonight.


meal 1
8oz turkey
meal 2
8oz turkey
1 cup spinach
meal 3
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 4
8oz turkey
2 flat out breads (love these)
8oz red potato (yes the red hot powder)
meal 5
8oz tcod
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

you know your number breakdown so what i would do is take one of your larger cal meals and at least double it (no more than a little over double) cal wise. then have whatever you want to hit those numbers. for me it is either a big cheese burger and small fries from a good burger place or a big steak omlette with a side of flavored pancakes. more times than not it is the latter because it is perfect for my numbers and i dont have any gastro issues after.
if you feel better after the meal for the next few days and dont bloat like a buffalo then that was the issue. you were crashed out. the hard thing to measure and figure out is are you just run down from being depleted and training hard or being crashed. that way you dont waste a card to play with the cheat

Brother it doesn't seem to matter at all what I eat lately. My stomach swells and I get the worst gas I have ever had. Off of any food. Dr looked at my blood work and didn't see anything that might be the cause my wife is picking me up some apple cider vinegar today. I know you have said how important that is and I did make it through a bottle a couple of months the ago. But I can say the last ounce was as bad as the first of ounce. Lol

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[guns01]

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

Oh I know it's no time for breaks. I probably could use a couple of burgers. At least that sounds the best lol.

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you know your number breakdown so what i would do is take one of your larger cal meals and at least double it (no more than a little over double) cal wise. then have whatever you want to hit those numbers. for me it is either a big cheese burger and small fries from a good burger place or a big steak omlette with a side of flavored pancakes. more times than not it is the latter because it is perfect for my numbers and i dont have any gastro issues after.
if you feel better after the meal for the next few days and dont bloat like a buffalo then that was the issue. you were crashed out. the hard thing to measure and figure out is are you just run down from being depleted and training hard or being crashed. that way you dont waste a card to play with the cheat

[thudgens96]

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

Oh I know it's no time for breaks. I probably could use a couple of burgers. At least that sounds the best lol.

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[guns01]

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

Ya man I had the same training partner for 7 years and now. I kind of feel like he has abandoned me. When I got hurt I never missed a workout cause I knew he would be there then he got hurt and he kind of faded back but I really thought when I got to 16 weeks out he would be back but nope.

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their is literally maybe 3 or 4 people i can tolerate training with when i am getting ready to compete man. i dont do well with others when i am tired and hungry. i train much better solo if i dont have one of those people. may need to up your liver support, more rest, test may be to high or low estrogen could be to high or low or you may just need a good heavy meal like a burger and fries or omlette and pancakes. that is as long as you arent closer than a month or to far out of shape. we cant afford taking breaks during a prep haha.

[thudgens96]

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

only two times that i lose motivation and have to force it. 1 is when i go way to hard for way to long. it goes away when i give myself more rest days and 2 when i get a shitty training partner working with me. some people just absolutely suck the fun and life right out of you. other than that not at all. you may need to take 3-7 days off to give your system a little break. 2 days is usually good for me most of the time

Ya man I had the same training partner for 7 years and now. I kind of feel like he has abandoned me. When I got hurt I never missed a workout cause I knew he would be there then he got hurt and he kind of faded back but I really thought when I got to 16 weeks out he would be back but nope.

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[guns01]

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

Hey brother curious if you ever run into motivation issues. I feel like I am dragging my ass to the gym I'm still putting in the work cause progress is still being made. But the fun is gone.

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only two times that i lose motivation and have to force it. 1 is when i go way to hard for way to long. it goes away when i give myself more rest days and 2 when i get a shitty training partner working with me. some people just absolutely suck the fun and life right out of you. other than that not at all. you may need to take 3-7 days off to give your system a little break. 2 days is usually good for me most of the time

[thudgens96]

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

Hey brother curious if you ever run into motivation issues. I feel like I am dragging my ass to the gym I'm still putting in the work cause progress is still being made. But the fun is gone.

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[guns01]

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

today

abs/calves/back

incline sit ups x15/4
machine toe press 210x10 230x10 250x10(x25p) 270x10)x25p) 290x10(x25p) 310x10(x25p)
low rows 100x10 120x10 140x17 160x15 180x14 200x7
one arm sup pull downs 50x10 60x5 70x10/4
tbar dead lifts x5 25x5 50x5 75x5 90x5 115x5 135x5
db pull overs 60x10/3
hypers x15/3

done for the day. great day in the gym. went with a faster pace than usual but pump and strength were outstanding. we focused heavily on text book perfect form and super long contractions. as soon as contractions were breaking the set was over. we killed it for sure. the t bar deads off the platform were unique and different. i usually use my attachment and go off the floor so i had a tad bit of a learning curve going on with them but i still felt them were they were supposed to and got good solid contractions. i actually didnt feel them at all in my hams, glutes or lower back even without a belt. good stuff and another successful day in the books.

meal 1
8oz turkey
meal 2
8oz turkey
1 cup spinach
meal 3
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 4
8oz turkey
8oz red potato (yes the red hot powder)
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/shoulders/tris/cardio

rope crunches w/vacs 70x15/4
standing calf raise 315x10 335x10 355x10(10s) 375x10(10s) 395x10(10s)/2
incline db press 25x8 40x8 60x8 75x8 90x8 105x8
incline bb press 155x15 185x15 225x15 275x15 295x7
machine flys (not the good one) 90x12 105x12/2
dips x12 x10 x9
bent over db lats 20x20/3
db lats 30x10/3
rope press downs 90x10 100x10 110x10 120x10/5
10 min step mill intervals 1-1

done for the day. not a bad day in at all. everything felt good and smooth. not the best pump ever but other than that strong and healthy. intervals is getting a little smoother and easier as well so we are making good progress. those sets of 15 on incline smoked me pretty good though. got to figure out my weekend gym timing though because yesterday and today were absolutely stupid with lots of stupid people. i dont like that at all.


meal 1
4oz turkey
100g kodiak protein 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 new red hots seasoning on these i am trying
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

That's a good one that ascending set after all you had already done nice. I think I tend to go a little to fast on leg day. I go at the same pace as say chest. Do you think slowing down a bit would help

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only times i slow down is when i have to wait and when i do heavy squats and leg press. the majority of time i go back to back with my partner. so maybe 1-3 mins on those heavy squats and presses then 45 to a min and a half for everything else. usually takes me about 2 hours or less even with cardio on a good day

[thudgens96]

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

today

legs/cardio

5 min stationary bike warmup
roller work
seated leg curls 90x10 105x10 120x10 135x10 150x10 160x10/4
squats 45x8 135x8 185x8 225x8 275x8 315x8 (felt smooth and good but stopped here just to be safe)
leg press ascending set 290x6 380x6 470x6 560x6 650x6 740x6 830x6 920x6 2min rest
leg press descending set 920x6ds 830x6ds 740x6ds 650x6ds 560x6ds 470x6ds 380x6ds 290x10
glute kick backs ss 120x8/3ss
walking lunges ss ss x 50 yards each 3 rounds
sled drags 230lbs additional resistance 4 rounds 40 yards each

done for the day. not extremely happy with today's performance at all. had to wait a few times which made me cool down more than once. still babying my knee a little bit to be on the safe side as well. it felt off a little on the first couple of sets of squats then 315 was smooth as butter. i pulled it there because i knew i had fast paced and heavy leg presses on deck. so i didnt want to get it fired up before getting there. i did all the squats with a super super slow tempo and long pause in the stretch and contraction. i was trying to get a feel of if it was pulling or anything. not my strongest or best day in the books but another successful day nonetheless. the sled kicked my ass pretty good too. glad i am refueling all my glycogen today and tomorrow. i did get 150g of carbs in before training and another hundred during. so i think that helped out a bit. may be a little dehydrated though.


meal 1
4oz turkey
100g kodiak protein 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

That's a good one that ascending set after all you had already done nice. I think I tend to go a little to fast on leg day. I go at the same pace as say chest. Do you think slowing down a bit would help

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[guns01]

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

today

legs/cardio

5 min stationary bike warmup
roller work
seated leg curls 90x10 105x10 120x10 135x10 150x10 160x10/4
squats 45x8 135x8 185x8 225x8 275x8 315x8 (felt smooth and good but stopped here just to be safe)
leg press ascending set 290x6 380x6 470x6 560x6 650x6 740x6 830x6 920x6 2min rest
leg press descending set 920x6ds 830x6ds 740x6ds 650x6ds 560x6ds 470x6ds 380x6ds 290x10
glute kick backs ss 120x8/3ss
walking lunges ss ss x 50 yards each 3 rounds
sled drags 230lbs additional resistance 4 rounds 40 yards each

done for the day. not extremely happy with today's performance at all. had to wait a few times which made me cool down more than once. still babying my knee a little bit to be on the safe side as well. it felt off a little on the first couple of sets of squats then 315 was smooth as butter. i pulled it there because i knew i had fast paced and heavy leg presses on deck. so i didnt want to get it fired up before getting there. i did all the squats with a super super slow tempo and long pause in the stretch and contraction. i was trying to get a feel of if it was pulling or anything. not my strongest or best day in the books but another successful day nonetheless. the sled kicked my ass pretty good too. glad i am refueling all my glycogen today and tomorrow. i did get 150g of carbs in before training and another hundred during. so i think that helped out a bit. may be a little dehydrated though.


meal 1
4oz turkey
100g kodiak protein 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

off

nothing really special to note today as it is a day of rest and complete recovery. that and zero carbs yeah. weight as of today is 268


meal 1
8oz turkey
meal 2
8oz turkey
meal 3
4 whole organic free range egg
spinach and mushrooms
meal 4
8oz sirloin
12-15 stalks asparagus
meal 5
8oz turkey
1 cup broc
meal 6
8oz turkey
1/4 cup sour kraut