Follow Along G's Run to the NA's

[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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[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