Follow Along G's Run to the NA's

[guns01]

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

[Trixie]

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

Thanks brother that's what I was thinking it was. I definitely couldn't go very heavy behind the head every tim I try to. One of shoulders will ache for a month

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thudgens, if you just followed everything guns does in the gym and eats every day. A day or 2 behind you will be a monster. His life experience is a true way to success in the body building world. Seems like you really follow can't wait to see your progress.

~Trixie~

[thudgens96]

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

it's a hybrid military and btn press. you start off traditional military press and press it a little bit above your head then on the down stroke you go behind the head to the base of the skull then back up and over to the front. that's one rep. no lockout and constant tension. not a heavy movement by any stretch of the imagination but a really good finishing pump movement

Thanks brother that's what I was thinking it was. I definitely couldn't go very heavy behind the head every tim I try to. One of shoulders will ache for a month

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[guns01]

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

Guns what is a bb over and back

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it's a hybrid military and btn press. you start off traditional military press and press it a little bit above your head then on the down stroke you go behind the head to the base of the skull then back up and over to the front. that's one rep. no lockout and constant tension. not a heavy movement by any stretch of the imagination but a really good finishing pump movement

[thudgens96]

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

today

chest/delts

10 min treadmill warm up
machine press 80x8 100x8 120x8 140x8 160x8 180x8 200x8 220x8 ds240x8ds 200x8ds 150x8
decline press 135x6 225x6 245x6 265x6 285x6
machine fly 135x10(10s)/3
dips x15/2
db front raise 15x15/3
bb over and backs 95x10/3

done for the day. unfortunately my chest day fell on international chest day. that and i was down one partner today as well so it was only me and my kid. so it called for flat db press and all the benches were taken and i didnt have anyone to help hand off dbs to me. so adapt and over come i went with machine presses instead. good session even though it was packed. i felt really really strong and everything was firing really good today. we were actually able to push a good pace today even with the crowd. good day in the books and i am still feeling good.


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
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

Guns what is a bb over and back

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[guns01]

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

today

chest/delts

10 min treadmill warm up
machine press 80x8 100x8 120x8 140x8 160x8 180x8 200x8 220x8 ds240x8ds 200x8ds 150x8
decline press 135x6 225x6 245x6 265x6 285x6
machine fly 135x10(10s)/3
dips x15/2
db front raise 15x15/3
bb over and backs 95x10/3

done for the day. unfortunately my chest day fell on international chest day. that and i was down one partner today as well so it was only me and my kid. so it called for flat db press and all the benches were taken and i didnt have anyone to help hand off dbs to me. so adapt and over come i went with machine presses instead. good session even though it was packed. i felt really really strong and everything was firing really good today. we were actually able to push a good pace today even with the crowd. good day in the books and i am still feeling good.


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
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

[guns01]

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

today

calves/legs

seated calf raise ss 50x10 75x10 100x10 ss 125x10ss 150x10/3ss
machine toe press ss ss250x10/4
glute kick backs 100x10/4
db frog squats x12 50x12/4
sm lunges 135x8/3

done for the day. nice light my ass up session today. nothing more painful than fired up pumped glutes haha. good fast paced session though. this is day 7 of 28 straight and i actually feel really good. i should be able to gauge my recovery a lot better through the week. we shall see.


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
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

[guns01]

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

today

cardio/arms

20 min treadmill lss
rope press downs ss 60x12 80x12 100x12 ss 110x12ss 120x12ss 130x12ss 140x12ss
incline db curls ss ss30x8 3sec negs
dip machine ss 90x10ss 180x10ss 270x10ss 360x10ss
standing bb curls ss ss70x6/4
reverse bb curls ss 40x12/4ss
db skullies ss ss30x12/4

done for the day. went in and the gym was stupid packed. so we decided since we had no calves or abs on the lineup we would warmup on the tread. well the mrs got a wild hair and up and decided to do a little cardio and hope the gym cleared out. no bueno on that one but we did get some cardio in anyway. good session today with nothing actually hurting today. that is always a plus haha. the dip machine dips which i absolutely hate was a trip trying to get into with such heavy weight. i was actually surprised at how heavy i was able to go today.


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
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

[guns01]

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

today

abs/delts

hanging leg raise ss x15/4ss
planks ss ss 45sec/4
reverse peck deck dead stop 90x15/4
db lats 25x8
bb front raise 40x12/4

done for the day. nothing crazy just plain and simple straight work. got a good pump going and was all done.

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
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

[guns01]

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

today

calves/abs/hams

standing calf raise 310x10/2 335x10(10s)x10(10s)x10(10s)/2
decline leg raise x10/4
standing one leg curl 20x10 30x10 40x10 50x10 60x10 70x10 80x10
lying leg curls 80x5 100x5 120x5 ds 140x10ds 120x10ds 100x10
ham stretch 30sec each
leg press high and wide 90x8 180x8 270x8 360x8 450x8 540x8 630x8 720x8 810x8
db stiff leg deads 50x8 60x8 70x8 80x8

done for the day. nice quick pump day with some drop sets in the mix. back isnt to sore at all but chest and shoulders are. only issue at all i got going on today is lower abs were twitching really bad this am when i got up and i was getting some shape stabbing pain when i would go to get up out of the leg press. kind of weird sensation i am thinking maybe they were trying to cramp up a little bit. no bulging or anything like that going on just really strange since i havent been hammering them hard the last few days.

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
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

[guns01]

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

today

back

10 min treadmill warmup
rumble roller work
one arm bb rows x8 35x8 70x8 100x8/4
swiss bar pulldowns 70x10 85x10 100x10 120x10/6 (2sets at each grip width)
prone db bench rows 40x12 50x12/2
prone shrugs 25x10 50x10 75x12/2
TRI SET
cable pullovers 100x10/4ts
ind handle pull downs ts ts100x8/4ts
plate shrugs ts ts45x20/4

done for the day. ouch another gnarly kick in the nuts session today. lots and lots and lots of volume. no crazy weights at all because of all the volume either. good some really good stretching and contractions in though. moved with a really goo d pace as well. bb rows had me about ready to puke because my belly was full haha. i kept it down though and if i would have needed my belt it would have been all over the floor. chest shoulders and ass are sore but nothing insane. legs are tight and full but not hammered. very very surprising cause the way they felt on monday, i figured i would be hobbled.


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

[thudgens96]

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

today

abs/chest/calves/delts

incline situps x10/4
rumble roller work
flat db press 25x8 40x8 55x8 70x8 80x8 ds100x8ds 80x12ds 60x14
incline bb press rest pause 195x8 225x8 255x8 275x8 295x6
bench press rest pause 195x8 225x8 255x8 275x8 305x7
machine fly 120x15/3
dips x10/4
leg press calf raise 195x 1min/4 rounds 1min rest between sets
reverse peck deck rest pause 90x15/4
db lats 25x8/4
bb front raise 40x12/4

done for the day. not my best strongest day but still got some really good work in. got a really good pump though even though i left some strength at the door. everything felt really good other than some sore glutes and hams haha. the calf work was pretty silly as well. nice change up tossing it in between chest and shoulders. pretty tired today also. i did add back in gaba last night. i took a little time off from it to clear out a bit but it is back in now.

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
8oz ground beef 97/3
2 cups jasmine rice
meal 5
8oz sirloin
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

Man I thought you would feel that leg workout a little more. But you got another good one in the books today.

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[guns01]

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

today

abs/chest/calves/delts

incline situps x10/4
rumble roller work
flat db press 25x8 40x8 55x8 70x8 80x8 ds100x8ds 80x12ds 60x14
incline bb press rest pause 195x8 225x8 255x8 275x8 295x6
bench press rest pause 195x8 225x8 255x8 275x8 305x7
machine fly 120x15/3
dips x10/4
leg press calf raise 195x 1min/4 rounds 1min rest between sets
reverse peck deck rest pause 90x15/4
db lats 25x8/4
bb front raise 40x12/4

done for the day. not my best strongest day but still got some really good work in. got a really good pump though even though i left some strength at the door. everything felt really good other than some sore glutes and hams haha. the calf work was pretty silly as well. nice change up tossing it in between chest and shoulders. pretty tired today also. i did add back in gaba last night. i took a little time off from it to clear out a bit but it is back in now.

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
8oz ground beef 97/3
2 cups jasmine rice
meal 5
8oz sirloin
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

he didnt actually say i quit haha. him and his wife moved on. he was a young small guy so i really couldnt hold it against him. he gave it hell as much as he could

Well that's different I guess first day in the ring can't expect to box with Ali.

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[guns01]

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

Lmao. Man their is no way I could quit ego pride whatever you want to call it. If i stepped in I would have to finish.

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he didnt actually say i quit haha. him and his wife moved on. he was a young small guy so i really couldnt hold it against him. he gave it hell as much as he could