Follow Along G's Run to the NA's

[guns01]

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

today

abs/calves/back

hanging leg raise ss x10/4ss
incline sit ups ss ss x10/4
standing calf raise 355x10 395x10(x10p)10s
one arm db rows 80x10 100x10 120x10 140x10 ds 150x10ds 120x10ds 100x10
wide grip pulldowns w/2 sec contraction 100x10 120x10 120x10
db pullovers 55x10/3
sup grip low rows 120x12 140x12 140x12
hypers x15/3

done for the day. another great kick in the nuts session. if you want to break your own ass off do that drop set on the rows. it will ruin your entire day. no real issues at all. elbow started to get a little irritated but it went away and as always my hip is not happy. doesnt hurt to squat and i have no issues with the elbow other than when i am starting to get warmed up. back to back days up at 4 and two good hard training sessions in the books. i did sneak in a 20 min nap yesterday and today before going in to the gym so that may be why i felt so good training. great session though for real and my weight and condition is slowly climbing on point


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 sirloin
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/chest/delts

hanging leg raise ss x10/4ss
rope crunches ss ss60x10/4
standing calf raise 335x10 355x10(10s)x10(10s)x10(10s)/4
incline db press 25x8 40x8 55x8 70x8 added band ds 75x8ds 60x8ds 50x8
incline bb press 225x4 255x4 285x4 315x4 335x4
machine flys 135x15 135x15 135x15 +8p
db lats 30x10/4
spider walks x3/3
rear lat destroyer set 20x10 50x60ds 30x30ds 20x10

done for the day. early morning but a hell of a great session today. only thing that sucked is i didnt have anyone to hand me dbs for the presses so i had to improvise and go lighter than i wanted or felt today. great pump and felt really really good and strong today. no issues at all. very happy with 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 sirloin
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/legs

leg raise ts x10/3ts
standing rope lat pd crunches ts ts70x10/3ts
incline situps ts ts x10/3
stationary bike 5mins
roller work
lying leg curls 60x10 80x10 100x10 110x20/4
adductors 190x10/3
leg extensions w/2sec contraction 75x8 90x8 105x8 120x8 135x8 150x8
ssb squats 70x6 165x6 255x6 305x12/3
one leg leg press w/15 sec stretch 90x10 180x10 270x10 360x10
db stiff leg deads 55x10 60x10 65x10

done for the day. not a to shabby day today at all. knees were alittle bit tender but nothing bad enough to wrap. nasty pumps for the duration of training today. so all in all a great day work wise. my glutes did get super fired up from the squats haha. so that made it very interesting to say the least. gym was nice and empty today to so i got to push my own pace for the whole workout. that is a nice change. no morons wearing yoga pants or being stupid either. so i will chalk today up as another great day in the books. tomorrow wont be as nice though. get my cheat today to. gravy and biscuits with sausage and blue berry pancakes. yeah buddy


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
gravy and buscuits w/sausage
stack of blue berry pancakes
intra
3 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

[guns01]

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

today

abs/calves/chest/delts(#2)

machine leg raise 40x10/3
seated calf raise 100rep set 50x10 110x35 x 25 x20 x15 x5
machine press 80x8 100x8 120x8 140x8 160x8 180x8 200x8
flat db press 65x10 70x10 70x10
dips x10/3 w/20 sec stretch in the hole at end of each set
banded face pulls x30/3
db lats 25x8/3
bb front raise 30x8/3

done for the day. extra chest and shoulder day so the pace was nice and quick and the weight felt pretty good. i actually felt really strong and had to pull back and stay within the guidelines of the training. so that's a big plus. right now everything feels spot on still but after doing that calf work i have a feeling i am going to be in the same pain i was in from last week. i only went up 10lbs but damn they hurt and shake like it is cool for hours. i did do some pretty serious stretching after finishing and before leaving the gym. hopefully this will offset the stupid soreness.


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

[guns01]

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

Could i get an added cup size with this one??? LOL

maybe a little lift but i doubt it would help push the actual size up haha. hell it may make them shrink down

[Trixie]

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

yeah man, i used to be the same way. i started training with a dude that had an awesome chest and i learned about finding proper grip spacing arching the chest and squeezing through the chest as opposed to shoulders and triceps. it helped me figure out real quick why i had monster shoulders and arms and a bird chest haha

Could i get an added cup size with this one??? LOL

[guns01]

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

today

calves/bis/tris

seated calf raise 75x10 100x15(8s each rep)/4
palms out press downs 100x10 110x10 120x10/2
incline db extensions 30x20/4
assist machine press downs 100x10 110x10 120x10/2
special hammer curls 25x12/3
incline db curls w/twist 20x10/3

done for the day. great day in the gym but shitty day in the process. had some maint stuff on the house and these guys take their everymore sweet ass time. over 4 hours in the am and then back this after noon. so my meal timing was off and i had to blast through my workout on their lunch break. still got a really good day in though. other than a little bit of back pain from yesterday and being a little sore everything else is on freaking point hopefully the rest of the day is not driven by someone else's sched. and my dog has been locked up all day barking his ass off driving me nuts too. so that adds even more stress 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
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

yeah man, i used to be the same way. i started training with a dude that had an awesome chest and i learned about finding proper grip spacing arching the chest and squeezing through the chest as opposed to shoulders and triceps. it helped me figure out real quick why i had monster shoulders and arms and a bird chest haha

Yes sir I did it wrong for years then when I finally learned proper form it's really been a battle to keep my front Delts out of it. This tricep injury has been a blessing for my chest have really had to find that connection to keep my tris and Delts out of it.

Sent from my SM-S975L using Tapatalk

[guns01]

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

Did those Flys chest is sore in places it didn't know it had. Chest has been the most difficult for me to develop nice to find something that I'm sure is working.

Sent from my SM-S975L using Tapatalk

yeah man, i used to be the same way. i started training with a dude that had an awesome chest and i learned about finding proper grip spacing arching the chest and squeezing through the chest as opposed to shoulders and triceps. it helped me figure out real quick why i had monster shoulders and arms and a bird chest haha

[thudgens96]

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

hell yeah. they are different but awesome. cool you can actually put the entire focus on what you are trying to do

Did those Flys chest is sore in places it didn't know it had. Chest has been the most difficult for me to develop nice to find something that I'm sure is working.

Sent from my SM-S975L using Tapatalk

[guns01]

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

Hey brother did those Flys this morning I like Em like Em alot. Lol

Sent from my SM-S975L using Tapatalk

hell yeah. they are different but awesome. cool you can actually put the entire focus on what you are trying to do

[guns01]

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

Is your posing event tonight?

no the event got pushed a few weeks or up to a month month and a half. the guy holding the event had a really bad fam emergency

[thudgens96]

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

be careful and pay close attention while easing into them. you can def over stretch in this position if you arent careful

Hey brother did those Flys this morning I like Em like Em alot. Lol

Sent from my SM-S975L using Tapatalk

[Trixie]

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

today

abs/calves/back

hanging leg raise ss x10/4ss
incline sit ups ss ss x10/4
standing calf raise 355x10 395x10(x10)10s/4
db rows 80x10 100x10 120x10 140x10 ds150x10ds 120x10ds 100x10
ng pulldowns 100x10 120x10 140x10/2
elevated sup low rows 120x10/4

done for the day. yeah boy early ass morning and worn the hell out. great session though and everything feels pretty good. i have an event at the gym tonight so i will be on my feet for a long ass time today. so my lower back is going to be very very angry tonight and tomorrow. good thing tomorrow and thursday and semi easy days before legs. another successful day. the eggs over easy this morning were delicious and a nice change of pace.


meal 1
4 whole organic free range eggs
4oz sirloin
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 sirloin
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

Is your posing event tonight?

[guns01]

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

today

abs/calves/back

hanging leg raise ss x10/4ss
incline sit ups ss ss x10/4
standing calf raise 355x10 395x10(x10)10s/4
db rows 80x10 100x10 120x10 140x10 ds150x10ds 120x10ds 100x10
ng pulldowns 100x10 120x10 140x10/2
elevated sup low rows 120x10/4

done for the day. yeah boy early ass morning and worn the hell out. great session though and everything feels pretty good. i have an event at the gym tonight so i will be on my feet for a long ass time today. so my lower back is going to be very very angry tonight and tomorrow. good thing tomorrow and thursday and semi easy days before legs. another successful day. the eggs over easy this morning were delicious and a nice change of pace.


meal 1
4 whole organic free range eggs
4oz sirloin
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 sirloin
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut