Follow Along G's Run to the NA's

[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

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[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

[guns01]

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

Thanks brother I will try that upper chest could definitely use the work

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

[thudgens96]

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

working the top shelf of the upper pec. instead of your palms facing each other during the fly they are actually facing down like you do when you pres. so palms away from you for the duration of the movement. puts a lot less stress on the bicep tendons as well

Thanks brother I will try that upper chest could definitely use the work

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[MOUNTAIN-MAN]

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

Freaking love ur diet brother love it hell yea

[guns01]

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

Another good one guns what do you mean by a db pro fly

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working the top shelf of the upper pec. instead of your palms facing each other during the fly they are actually facing down like you do when you pres. so palms away from you for the duration of the movement. puts a lot less stress on the bicep tendons as well

[thudgens96]

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

today

abs/calves/chest/delts

machine leg raise ss 40x10/4ss
machine crunches ss ss40x10/4
standing calf raise 315x10 355x10(10s)x10(10s)x10(10s)/4
banded incline db press 25x8 40x8 55x8 70x8 75x8/3
incline bb press 135x6 185x6 215x6 225x6 255x6 285x6
incline pro db fly 30x15 35x15/2
bent db lat swings 40x30/3
seated db lat swings 40x15/3
spider crawls x3/3

done for the day. solo day in the gym and my timing was a tad off today. ready to get out the door and got a call that my kid was sick. so going to get him put me about 45 mins off my timeline. adapt and over come. still got a good session in and felt pretty good and strong. i started to hit 315 on incline but i was solo and i figured i could get it but why push my luck and have to dump it? all in all a great pump and moved really really fast. i think i was hitting sets about every 30-45sec. so i was trucking along. elbows shoulders and everything felt really good. calves were still a bit tender surprisingly. still fought though and got them done today. hopefully that will pull some of the residual soreness out.


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
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

Another good one guns what do you mean by a db pro fly

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[guns01]

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

today

abs/calves/chest/delts

machine leg raise ss 40x10/4ss
machine crunches ss ss40x10/4
standing calf raise 315x10 355x10(10s)x10(10s)x10(10s)/4
banded incline db press 25x8 40x8 55x8 70x8 75x8/3
incline bb press 135x6 185x6 215x6 225x6 255x6 285x6
incline pro db fly 30x15 35x15/2
bent db lat swings 40x30/3
seated db lat swings 40x15/3
spider crawls x3/3

done for the day. solo day in the gym and my timing was a tad off today. ready to get out the door and got a call that my kid was sick. so going to get him put me about 45 mins off my timeline. adapt and over come. still got a good session in and felt pretty good and strong. i started to hit 315 on incline but i was solo and i figured i could get it but why push my luck and have to dump it? all in all a great pump and moved really really fast. i think i was hitting sets about every 30-45sec. so i was trucking along. elbows shoulders and everything felt really good. calves were still a bit tender surprisingly. still fought though and got them done today. hopefully that will pull some of the residual soreness out.


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
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

even did a little bit of a couple sec pause in the hole to make sure to make it count

I like pausing in the bottom it's kind of weird but I kind of feel like I have more power after the pause in the bottom

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[guns01]

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

today

chest/shoulders(3)

10 min treadmill warmup
db press 25x10 40x10 55x15/3
special flys 25x10/3
reverse peck deck fly 75x20/3
db lats 30x12/3
6 ways 10x10/3

done fro the day i was supposed to do more caff work today but they are so sore right now i can barely walk. there was no way in hell i was going to put more load on them with them being so tender. good fast session to flush some blood in and get a good pump. training week is done and it was a very good one


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
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

Nice one those 3 sec negatives had to be fun

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even did a little bit of a couple sec pause in the hole to make sure to make it count

[thudgens96]

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

today

abs/legs

hanging leg raise ts x10/3ts
rope crunch ts ts60x10/3ts
incline situps ts ts x10/3
stationary bike 5min
roller work
lying leg curls 60x8 80x8 100x8 120x8 140x8 150x8 ds160x8ds 130x8ds 100x15
adductors 190x10/3
leg extensions 75x10 90x10 105x10 120x10 135x10 150x25
squats 3sec negs x8 136x8 185x8 225x8 275x8 315x8
leg press 600x30 780x10 960x10
db stiff leg 50x8 60x8 70x8

done for the day. hell of a session today. great pump and strength was really good today. i am very happy with the workout. lower back was and is a tad bit angry but other than that smooth sailing. get a little cheat meal so i will be having some wings and a oreo brownie. love today haha


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
wings
1 oreo brownie square
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

Nice one those 3 sec negatives had to be fun

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[guns01]

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

today

abs/legs

hanging leg raise ts x10/3ts
rope crunch ts ts60x10/3ts
incline situps ts ts x10/3
stationary bike 5min
roller work
lying leg curls 60x8 80x8 100x8 120x8 140x8 150x8 ds160x8ds 130x8ds 100x15
adductors 190x10/3
leg extensions 75x10 90x10 105x10 120x10 135x10 150x25
squats 3sec negs x8 136x8 185x8 225x8 275x8 315x8
leg press 600x30 780x10 960x10
db stiff leg 50x8 60x8 70x8

done for the day. hell of a session today. great pump and strength was really good today. i am very happy with the workout. lower back was and is a tad bit angry but other than that smooth sailing. get a little cheat meal so i will be having some wings and a oreo brownie. love today haha


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
wings
1 oreo brownie square
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