Follow Along G's Run to the NA's

[guns01]

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

today

legs

5 min stationary bike
roller work
lying leg curls 60x10 80x10 100x10 120x15/5 (only 30sec rest between sets and these were a freaking *****)
leg press 200x10 290x10 380x10 470x10 560x10 600x10 780x10 960x10 *cut short, knee felt a little off so i didnt push it) 3 sec negatives also
squats 135x5 225x20 225x20 225x20 225x20
leg extensions 105x8 120x8 120x8(x20p)
machine leg press 1.5s 335x10/3

done for the day. damn brutal workout today. leg curls even kicked my ass hitting failure on the last 3 sets and literally barely getting the last rep or 2. then move onto the leg press and my knee felt a little off so i had to pull up a couple plates short on those. i think the slow negatives made a difference and my feet were shifting a little bit on me. so my knee def didnt like that at all. the squats sets of 20 no notes needed at all on that one. another day leaving the gym with my legs tight and buckling on me haha. great freaking day even if it wasnt the strongest.


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
????????????
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

Coming off the bench ya I would say you had some speed behind them. Keep it up guns your my motivation.

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[guns01]

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

today

calves/chest

standing calf raise 315x10 355x10 395x10/10
decline db press 25x8 40x8 55x8 70x8 80x8
incline bb press 185x3 225x3 245x6 265x6 285x6 315x6 (actually kept speed on all sets)
incline db flys w/eccentric resis 40x8ds 25x8(er)/3
machine press 150x10/4
ladder press 3 sets at 3 levels to failure

done for the day. nice strong session today with no waiting at all. i did cut the decline db presses a little bit short because i didnt have anyone to pass db off to me and i didnt want to risk getting hurt kicking them back. i did them super slow motion to enhance the effect though. inclines were smooth and fast today. i literally was coming off the bench on every single set. so i am very very happy with the strength and pump today. on the ladder pushups my reps went up on the first level of each set. that was kind of weird while the other 2 levels went down. either way i will take it. only issue is i have sore glutes haha and i have legs tomorrow. should be interesting

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
????????????
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

That's a nice back session brother.

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thanks man. the old power lifter kept telling me man you are getting stronger set to set you should move up another couple of plates haha. i said yeah well i have more work to do after this and i dont want to lose my form. i probably could have pushed to 5 or 6 plates today but i probably would have lost speed and form so i figured no point in that. i think i have them again this week or next so i may push them a little harder. we will see

[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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