Follow Along G's Run to the NA's

[guns01]

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

You are still FREAKING me out with all this AB work. Who are you?

trying to keep the lower back and post chain healthy. keeping the reps and weight low so they arent growing. maybe a bit more detail but waist isnt getting any bigger

[Trixie]

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

You are still FREAKING me out with all this AB work. Who are you?

[guns01]

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

today

abs/calves/back

hanging leg raise ss x10/4ss
incline situps ss ss x10/4
standing calf raise 355x10 395x10(x10)10s/4
meadows rows x8 25x8 45x8 70x8 90x8 135x8 135x8 115x8 115x8
one arm sup grip pull downs 60x10 70x10/3
ind handle low row 120x10/4
hypers x10/4

done for the day. actually a really good and surprising session today. felt really strong and got some really good work in. only issues i was having today was with my grip. i had to lower the weight on the last 2 sets of meadwos rows because even with wraps my grip was still failing and it was interfering with proper form. solid session in the books today and no stupid early am tomorrow so i may get caught up on rest. i did take a small nap this am so that may have been where the nice kick in strength came from.

meal 1
4 whole organic free range eggs(boiled)
4oz 97/3 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
big ass green salad with lots of veges
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

yesterday

abs/calves/chest/delts

hanging leg raise ss x10/4ss
standing lat pd crunches ss ss60x10/4
standing calf raise 315x10 355x10(10s)x10(10s)x10(10s)/4
incline db press 25x8 40x8 55x8 70x8 90x8 105x8
incline bb press 135x8 185x8 225x8 265x8 285x8 (max tension slow and controlled)
incline pro db fly 30x10 35x10/3
bent db lats 25x20/4
machine lat raise 30x12 50x12/3

done for the day. early am day as usual. it is a holiday so i was already super pissed before even getting to the gym because i knew the jackassery would be in full effect and i was right. so i ended up having o wait on every single piece of equipment still a really good day in and surprising at strength levels those max tension inclines where brutal hard. all in all a very successful day and no issues with shoulders or elbows at all.


meal 1
4 whole organic free range eggs(boiled)
4oz 97/3 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
big ass green salad with lots of veges
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/chest/shoulders(#3)

standing calf raise 355x10 395x10(x10)10s/4
db press 25x15 40x15 55x15/3
special flys(kind of like a 2 db pullover) 20x10/3
stretch pushups x27 x17
reverse peck deck fly 90x20/3
db lats 30x8/3
6 ways 10x10/2

done for the day. great pump and even though it was stupid slammed full of ignorant inconciderate punk ass dick heads it still ended up being a great fast session. i am getting a little bit of back spasms when i arch but overall my back isnt wrecked from squats and stiff leg at all today. i woke up and everything felt great. so win win other than a little bit of spasming. day off tomorrow so a little lower cal but i get to sit on my butt and do nothing except bing watch breaking bad. good stuff. i am having 3 beef meals today also. so it is an extra good day

meal 1
4 whole organic free range eggs
4oz 97/3 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
big ass green salad with lots of veges
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

Here I am with another question doubling things up like we have been talking about. Should I have gone with biceps after back or was the triceps a good choice or am I over thinking the whole thing and just shut up and lift. Lol

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[guns01]

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

Putting in the work as always! I love your discipline!

thanks, i live a very dry and boring life but my body feels great especially my guts

[Love2liftkat]

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

Putting in the work as always! I love your discipline!

[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 5 mins
roller work
seated leg curls w/20sec iso 90x10 105x10 120x10 150x15/4
adductor 160x10/4
squats x8 135x8 185x8 225x8 275x8 315x8 405x6
leg press 200x8 400x8 600x8 780x8
leg extensions w/stretch 135x20 150x20 165x20
bb stiff leg deads 95x8 145x8 245x8

done for the day. nice brutal and painful day today. knee was a little iffy so i pulled back on the leg presses today. back may get alittle bit angry tomorrow as well. we shall see. i got me a little cheat in today also. no desserts but i had a stromboli

meal 1
4 whole organic free range eggs
4oz 97/3 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
stromboli w/meat sauce
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

Damn brother nice workout.

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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 5 mins
roller work
seated leg curls w/20sec iso 90x10 105x10 120x10 150x15/4
adductor 160x10/4
squats x8 135x8 185x8 225x8 275x8 315x8 405x6
leg press 200x8 400x8 600x8 780x8
leg extensions w/stretch 135x20 150x20 165x20
bb stiff leg deads 95x8 145x8 245x8

done for the day. nice brutal and painful day today. knee was a little iffy so i pulled back on the leg presses today. back may get alittle bit angry tomorrow as well. we shall see. i got me a little cheat in today also. no desserts but i had a stromboli

meal 1
4 whole organic free range eggs
4oz 97/3 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
stromboli w/meat sauce
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

yesterday

abs/calves/chest/shoulders(#2)

decline leg raise x10/3
standing calf raise 315x10 355x30x25x20x15x10 (set of 100 with a break for 10sec as needed)
machine press 80x8 100x8 120x8 140x8 160x8 160x8 160x8 160x8
hex press 50x10/3
pro flat fly 25x15/3
bent db rear lats 25x20/4
db lats 30x8/4
db front raise 15x12/4

done for the day. nothing to note today. nice fast pace in and out. everything felt really good

meal 1
4 whole organic free range eggs
4oz 97/3 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 pepper steak
2 cups brown rice
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/arms

cable crunch ss 60x10/4ss
lat pulldown crunches ss ss85x10/4
seated calf raise 50x10 75x10 125x15/4ss (8sec contractions)
tibia raises ss ss50x10/4
dual rope pressdwons 80x12 90x12 100x12 110x12
vbar pressdowns 1120x15 140x15 150x15 160x15
overhead rope extensions 80x10 90x10 100x10 110x10
ez bar cruls 30x8 40x8 50x12 60x12 70x12
db hammers 30x10/3
db preachers 30x10/3

done for the day. arms yep i hate em. the pump hurts worse than leg pumps do and i would rather do something else. lucky for me they grow very very easy and i dont have to beat the crap out of them at all. good fast pace workout today, nothing record breaking but like noted already stupid painful pumps. that and calves also. made a little jump in weight on the calf work and man it was extra special brutal. everything feels really good today as well. up another 3lbs and leaning out as i go. so the diet and supp changes are doing work in a good way.

meal 1
4 whole organic free range eggs
4oz 97/3 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 pepper steak
2 cups brown rice
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

yessir and it isnt what you think either. it is like a meadows row but performed the same way you would a db row but with a bb. you can youtube it to see what it looks like. the stretch and lower lat contractions are nasty

Very cool I will check that out. Thanks man.

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[guns01]

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

Does that say 1 arm barbell rows

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yessir and it isnt what you think either. it is like a meadows row but performed the same way you would a db row but with a bb. you can youtube it to see what it looks like. the stretch and lower lat contractions are nasty

[thudgens96]

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

today

abs/calves/back

hanging leg raise ss x10/4ss
rope crunches ss ss60x10/4
standing calf raise 335x10(x10)10s 395x10(x10)10s/3
one arm bb rows 80x8 100x8 120x8 140x8 160x8 180x8/4
wide grip stretch pull downs 100x10 120x8 140x8 160x8
low rows 140x12 160x12/4
hypers x14/4

done for the day. great session in today but it took a tad bit longer than i wanted it to. i got some sinuses issues flaring up on me again and it is a fire breathing situation. still able to push pretty good but i do have to slow down a smidge longer than usual today. that and i am pretty tired from the last 2 super early mornings and lack of sleep. i also have a bit of heart burn that has been coming on and off for the last couple of days. not normal so i am going to have to figure that one out. it might be one of my new protein powders that is doing it. great session felt strong and good pump. so another successful day in the books.

meal 1
4 whole organic free range eggs
4oz 97/3 beef
2 slice ez bread
1/2 tbl spoon grass fed butter
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 pepper steak
2 cups brown rice
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

Does that say 1 arm barbell rows

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