Follow Along G's Run to the NA's

[guns01]

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

today

abs/calves/chest/shoulders(#2)

decline leg raise x10/3
seated calf raise 100rep set 100x40x20x15x15x10 (less than 10sec breaks on the rep count to 100reps)
machine press 80x10 100x10 120x10 140x10 150x20/3
decline db press 60x10/3
dips w/20 sec stretch x10/3
band pull a parts x20/4
db lats 30x8/4
bb front raise 40x10/4

done for the day. good nasty fast paced session today. got in a little later than usual so no crowd and no dumb fucks to deal with. that and no slow dragging ass partner today. so a great session with no failure or intensity techniques at all. nasty pump though and a good recovery day for sure. tris just like i figured are sore as shit and hammered. so getting a little blood in there as well should help them recover nicely also. i would say a very productive day in the books

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

OK then just tell me how to get a waist. Mine isn't much smaller than yours.

i hope it's smaller than mine because since my bp issue year before last i havent went over 34 even at 280. when i dieted down it was 30. so i am doing much better than i have in the past. i damn sure wouldnt be hammer all these abs if it wastn for my back. that's for damn sure and more abs is def not better in a cal surplus. but at least they are not growing

[Trixie]

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

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

OK then just tell me how to get a waist. Mine isn't much smaller than yours.

[guns01]

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

today

arms

10 min treadmill warmup
ind grip palms out press downs 70x20 80x20 90x20/2
db skullies 30x20/4
seated overhead rope extensions 100x12 110x12 120x12/2
special hammers db 25x12/3
ez bar bb curls 60x10/3
reverse curls 40x12/3

done for the day. stupid pressed for time today so i had to skip abs and calves. we got this one done in just over 30 minutes. so we were absolutely flying. everything felt great so even though i hate rushing and missing calves a good day in

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

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

Sent from my SM-S975L using Tapatalk

[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.

Sent from my SM-S975L using Tapatalk

[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