Follow Along G's Run to the NA's

[thudgens96]

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

That's a nice back session brother.

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[guns01]

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

today

back

10 min treadmill warmup
roller work
meadows rows x8 25x8 50x8 75x8 100x8/4
rack pulls ss 135x3 185x3 225x3 275x3 315x3 365x3 405x5ss 405x5ss 405x5ss 405x5ss
pull ups ss ss x11 ss x10 ss x9 ss x7
db pullovers 60x10/4
elevated low pulley rows 100x10 120x10/3

done for the day. really good and strong session in today. 405 felt perfect and moved nice and fast. so everything is firing really well. i figured they were going to be a pain in the ass because my hips glutes and hams are a little tight. no issues at all though. my freaking lower back and hip were screaming last night at bed time so i figured i was going to be wrecked this am but i wasnt. i feel awesome haha. my workout today took a hell of a long time today because one of the old power lifter guys decided to chat me up because he was squatting next to me. it was all good though because he held my platform while i was super setting. damn sure no cardio today haha not pushing my recovery and it was raining as well. probably needed to do a little bit but oh well, weather wasnt on my side.


meal 1
4 whole organic free range eggs
4oz 93/7 ground beef
2 slice ez bread
1/2 tbl spoon coconut oil
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
3 scoops intra(10g creapure)
meal 4
3-4 slice of pizza of some sort
maybe a small dessert(havent made my mind up on this or not yet)
meal 5
8oz turkey
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

[guns01]

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

I suffer from the allergies to brother I have script for claritin d that on stay on 365. My throat this morning is still a raw mess from drainage. But without the claritin. I am a real mess.

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i usually fire up the flonaise myself but i try my damndest not to take anything at all if i can get by with it. these anti hystemines dry the shit out of my joints and make me sleep and feel like pure straight up ass

[thudgens96]

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

today

abs/calves/legs/cardio

decline leg raise x10/4
seated calf raise 50x10 75x10 100x25 125x25 150x21 175x19
standing one leg leg curl 50x10 60x10 70x10 75x10 100x10 ds 125x10(10s)ds 100x10(10s)ds 75x10(10s)
adductor 190x12/4
db lunges ss 40x10/4ss
banded smith squats w/2 sec glute flex ss ss225x10/4
sled drags 160lbs additional resistance 2 rounds 40 yards each.

done for the day. only thing to say today is i am healthy feel good but i am broke the fuck off. crappy than usual sleep last night as well. my allergies are so bad right now i woke up 3 times gagging from coughing so bad. i dont consider that a health issue, it happens from time to time through the spring and summer. i am anxious to see if i am wrecked tomorrow or not.


meal 1
4 whole organic free range eggs
4oz 93/7 ground beef
2 slice ez bread
1/2 tbl spoon coconut oil
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
2 scoops intra(10g creapure)
meal 4
4 pieces of long john silvers chicken
3 hush puppies
meal 5
8oz turkey
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

I suffer from the allergies to brother I have script for claritin d that on stay on 365. My throat this morning is still a raw mess from drainage. But without the claritin. I am a real mess.

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[guns01]

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

today

abs/calves/legs/cardio

decline leg raise x10/4
seated calf raise 50x10 75x10 100x25 125x25 150x21 175x19
standing one leg leg curl 50x10 60x10 70x10 75x10 100x10 ds 125x10(10s)ds 100x10(10s)ds 75x10(10s)
adductor 190x12/4
db lunges ss 40x10/4ss
banded smith squats w/2 sec glute flex ss ss225x10/4
sled drags 160lbs additional resistance 2 rounds 40 yards each.

done for the day. only thing to say today is i am healthy feel good but i am broke the fuck off. crappy than usual sleep last night as well. my allergies are so bad right now i woke up 3 times gagging from coughing so bad. i dont consider that a health issue, it happens from time to time through the spring and summer. i am anxious to see if i am wrecked tomorrow or not.


meal 1
4 whole organic free range eggs
4oz 93/7 ground beef
2 slice ez bread
1/2 tbl spoon coconut oil
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
2 scoops intra(10g creapure)
meal 4
4 pieces of long john silvers chicken
3 hush puppies
meal 5
8oz turkey
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

[guns01]

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

today

abs/chest/calves

hanging leg raise ss x10/4ss
rope crunches ss ss60x10/4
incline db press 25x8 40x8 55x8 70x8 80x8 95x8 105x8 (think i could have made it to 120 but didnt have anyone around to hand off to me)
incline bb press (constant tension slow) 135x8 185x8 225x8 255x8 275x8
incline pro grip fly 35x10/4
standing calf raise 315x10 335x10 335x10(10s)x10(10s)x10(10s)

done for the day. held off and went in to the gym later today. huge plus because it was almost entirely empty. so the pace and tempo was outstanding. another great day with no issues at all pain or tight wise and i felt pretty strong. i could have pushed the db press a little heavier but had to hold back. i made them count though. great day and now i get to chill and rest the remainder


meal 1
4 whole organic free range eggs
4oz 93/7 ground beef
2 slice ez bread
1/2 tbl spoon coconut oil
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
2 scoops intra(10g creapure)
meal 4
4 beer brauts w/the works
2 pieces of this crazy reeses dessert thing
meal 5
8oz turkey
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

[guns01]

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

Do you feel that it is a big disadvantage working out at 5 am or does it matter in your opinion

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i actually didnt train that early i just got up that early to go into work with the mrs. she works in a bad area that i wouldnt walk through alone without protection. so i actually trained at my normal time.

as for training early in the am. haha, i didnt have any issues with it at all in my younger days. i trained that way for a couple of years as a matter of fact because if i trained after work my stomach was way to full and i kept getting sick. now fast forward to a couple years ago and a tad bit more age. we tried training at 4-5am and i got hurt 3 times pretty bad. i hurt the mid part of my back squatting during my warmups. so i said no more, training without a minimum of 2 meals in and 1/2 gal of water. so for myself personally i wont do it anymore. i feel i get the most optimal response out of 2-3 meals and 1/2 gal of water. it can be done successfully but my body wont have it haha. now back when i was doing daily fasted lss cardio i went in at 4am with no issues. no actual training since the back issues.

[thudgens96]

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

i was actually surprised at how good i felt afterwards. i am usually killed after getting up early and hitting legs

Do you feel that it is a big disadvantage working out at 5 am or does it matter in your opinion

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[guns01]

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

today

bis/tris

10 min treadmill warmup
rope press downs ss 60x10 80x10 100x10 ``100x10ss 110x10ss 120x10ss
standing ez bar curls ss ss70x8ds 40x6 ss80x8ds 40x6/2
incline db curls 25x15/2 25x15 stood up and did 12 hammers 25x15 (7sec iso)
straight bar press downs 120x30 140x30 140x35(10s iso) 140x40(10s iso)

done for the day. pressed for time and short and sweet. this was probably one of the most painful pump arm days i have had in a little bit. they literally felt like they were going to explode. great session in today though and actually nothing feels bad at all. legs knees and lower back are awesome which is also a surprise. i figured i would be a little sore but not at all. again i believe my recovery is spot on


meal 1
4 whole organic free range eggs
4oz 93/7 ground beef
2 slice ez bread
1/2 tbl spoon coconut oil
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
2 scoops intra(10g creapure)
meal 4
3 pieces fried chicken
slaw
meal 5
8oz turkey
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

[guns01]

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

If not murder maybe manslaughter lol look like a good one to me

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i was actually surprised at how good i felt afterwards. i am usually killed after getting up early and hitting legs

[thudgens96]

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

If not murder maybe manslaughter lol look like a good one to me

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[guns01]

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

today

legs

10 min stationary bike
roller work
lying leg curls 60x8 80x8 100x8 120x8 140x8 160x8 ds180x8ds 140x8ds 100x22
ssb squats x15 165x15 205x8 255x8 305x8 ds345x8ds 255x8ds 165x15
reverse band hacks 270x8 360x8 450x8 ds540x8ds 360x40
leg press low and close toes out 270x25/4

done for the day. not a murder myself so much session but a damn good session. super early am day today so i figured it wouldnt be a good one. i was wrong i felt great today. i notched another record on the leg curls with a personal best at 180 for perfect reps. that started it off really good. squats went so good today that i didnt put on a belt or wraps even having great speed. stupid nasty pump and all smooth reps for the duration of the session today. very happy and everything felt awesome. my whole back minus the lower back is a little bit tender but not stupid. it is more of a tight i worked the piss out of it feel not a i am broke the f off. damn happy with the first two weeks. no clue yet what my cheat will be today but i am having a dessert of some sort for sure haha.


meal 1
4 whole organic free range eggs
4oz 93/7 ground beef
2 slice ez bread
1/2 tbl spoon coconut oil
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
3 scoops intra(10g creapure)
meal 4
???????
dessert of some sort
meal 5
8oz turkey
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

[guns01]

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

today

abs/calves/delts

standing lat pd crunches 70x10/4
v ups x10/4
machine toe press 270x10 270x10 290x8 310x8 330x8 350x8
bent over lat in cable cross 20x10/2 25x30/3 20sec rest
seated db lats ss 25x10/3ss
band over and backs ss ss x10/3
band pull aparts x43 x37 x26
machine lats 30x12 50x12 70x10 50x30

done for the day. got another session in with my strongman buddy today. on paper this doesnt look to bad at all but it was nasty. not nasty as in a bunch of heavy weight nasty but a unreal painful pump type of nasty. great session for sure and it took less than an hour. one note i absolutely hate both v ups and those band over and backs. i hate them big time. as for how i thought i would feel after yesterdays session i am good to go. i figured i would be sore and all beat up but i am not haha. my recovery is spot on. also of note, i am 1 week out from going into full prep mode for a show this summer. so the mrs wants to loosen up one meal per day of nasty food. i most likely will not add in desserts except for 1 or 2 meals in the final week but i am going to splurge on at least a meal a day. may give me a little burst of growth that i wont hold but what the hell. i am not going to get any nasty food for a long ass time.


meal 1
4 whole organic free range eggs
4oz 93/7 ground beef
2 slice ez bread
1/2 tbl spoon coconut oil
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
2 scoops intra(10g creapure)
meal 4
ether going to have a burger and fries or bbq brisket
meal 5
8oz turkey
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

[thudgens96]

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

Thank you. He definitely keeps me motivated you wouldn't believe how much my diet has improved since I started following along.

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[thudgens96]

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

today

back

10 min treadmill warmup
roller work
one arm db dead stop row 80x8 100x8 120x8 150x8 150x8 150x8 150x8
t bar rows 45x8 90x8 180x8 225x8
banded db prullovers 65x12/3 w/7 sec iso hold
stretchers 120x8 140x8 160x8
banded hypers x10/2 x10 dropped band and did another 25

done for the day. got to work with my strongman buddy today which is very rare. so needless to say the pace and weights were stupid. i beat myself down pretty silly on my own but we take it to another level of stupid. great session for sure great pumps and a very good day in.



meal 1
4 whole organic free range eggs
4oz 93/7 ground beef
2 slice ez bread
1/2 tbl spoon coconut oil
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
3 scoops intra(10g creapure)
meal 4
8oz ground beef 97/3
2 cups jasmine rice
meal 5
8oz turkey
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

Yes sir that looks like a fun one.

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