Follow Along G's Run to the NA's

[qhams]

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

Always solid as a rock Guns. Love your focus and dedication.

[guns01]

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

today

abs/calves/back(#2)

decline leg raise x10/3
standing calf raise 100reps 335x40x20x15x15x10 (10s max break between break up of reps. these suck really bad)
one arm low rows 25x12 40x12 55x12 70x12 85x12/3
ng close grip low rows 140x8 160x8 180x8 200x8 200x8 200x8
db pullovers 60x10/4

done for the day. pushing the pace and tearing it up as usual. went a little heavier on this stuff than we usually do on extra days. it's the last week of back high frequency and the program calls for the envelope to be pushed to the max. even to the brink of over training. it actually felt really good today and other than a touch of lower back tightness it all went excellent. this was all done in 40 minutes give or take a few. great session in the books. only thing to note is that both kids are sick and the flu is running rampant in my area. taking all the precautions possible to keep from getting this crap. i think my youngest is playing a bit of possium because the nurse called and said he had a head ache and low grade fever. when he got homje he didnt have a fever or red cheeks. we will see though.

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
meal 4
8oz ground beef 97/3
2 cups jasmine rice
meal 5
8oz chicken
10oz sweet potato
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

rope crunch ss 60x10/4ss
lat pulldwon crunch ss ss100x10/4
seated calf raise 50x10 75x10 100x15/4(8s squeeze each rep)ss
tibia raise ss ss50x10/4
bent over db lats 20x15 25x15/3
db lat swings 40x25 45x25/3
bb front raise 40x10/4

done for the day. nice easy pump and go session today. absolutely no issues at all today and a nice break for the elbows bicep tendons and everything else. a little extra rest never hurts anything. in and out in about 40 mins today, so we were smoking through. calves sucked pretty bad. i started to increase the weight today but since i cant get all the way up on my toes on the last couple reps in the final sets i figure i am not ready to progress up. those damn things burn like hell though even only being able to get up to 3/4 to the top and holding. ouch


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
meal 4
8oz sirloin
2 cups jasmine rice
meal 5
8oz chicken
10oz sweet potato
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

hell yeah man. i have a strongman friend of mine that i used to train with all the time. he is a freak and we would put on so much weight on those and pretty much damn near everything where you could only get 3 fingers on the end of the bar. hell of a great training partner. his work sched doesnt work for my meal timing now so we dont get to train together very often any more. that dudes calves are like 22 or 23in stone cold. he is a freak beast and nut case haha

Those are cows not calves. I have no training partner so I have to use you guys for my motivation between you push and MountainMan. I have plenty to try to keep up with.

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[guns01]

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

Damn u da man. Back tomorrow for me we will see how close I can get.

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hell yeah man. i have a strongman friend of mine that i used to train with all the time. he is a freak and we would put on so much weight on those and pretty much damn near everything where you could only get 3 fingers on the end of the bar. hell of a great training partner. his work sched doesnt work for my meal timing now so we dont get to train together very often any more. that dudes calves are like 22 or 23in stone cold. he is a freak beast and nut case haha

[thudgens96]

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

we can usually work up to around 135-150 on those but i wasnt feeling it today. better safe than hurt though

Damn u da man. Back tomorrow for me we will see how close I can get.

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[guns01]

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

today

abs/calves/chest/tri

hanging leg raise ss x10/4ss
rope crunches ss ss60x10/4
standing calf raise 295x10 315x10(10s)x10(10s)x10(10s)/4
ng incline db press 30x8 45x8 60x8 70x8/4
incline bb press 185x12 225x10 275x8 315x6
pro grip incline db fly 35x10/4
cable extensions 80x12 100x12 120x12 140x12
dual rope pressdowns 80x12 90x12/3

done for the day. today was one of my butt crack early get up and go mornings. i did squeeze in about a 10 min power nap before going to train. idk if it helped but i was good and felt pretty strong today. so maybe it did. the ng incline db was a new movement and it actually felt pretty good. both a great stretch and contraction as well. pump is still pretty stupid with all this food going in and i think i am adjusting to it cause i am not feeling as nasty and full going in. so the timing adjustments i made are working very good. pretty much i havent thrown up or had to pull back on pace at all. abs go a tad slow on occassion but that tends to be a norm from my chon's. all in all an excellent day and i should sleep like a champ. will be adding gaba back in for a little bit newt week. i took a break to let my body not get fully used to it.



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
meal 4
8oz sirloin
2 cups jasmine rice
meal 5
8oz chicken
10oz sweet potato
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

Those are some Meadows rows good session brother

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we can usually work up to around 135-150 on those but i wasnt feeling it today. better safe than hurt though

[thudgens96]

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

today

abs/calves/back(#1)

hanging leg raise ss x10/4ss
decline sit ups ss x10/4
standing calf raise ss 295x10 315x10(x10)10s ss 335x10(x10)10s ss 335x10(x10)10s 355x10(x10)10s ss 375x10(x10)10s ss
tibia ss ss50x10/4
meadows rows 25x8 45x8 70x8 90x8 115x8/4
ng machine rows w/stretch 120x8 135x8 150x8 165x8
away facing ng pull downs 100x10/4
banded good mornings x10/3

done for the day. so so session today but great session muscle feeling wise haha. guts were full and very uncomfortable going in and being bent over and that ab work sucks so freaking bad. other than that pump felt really good and range of motion was perfect and on point. strength may be a tad bit down but not by much. all in all a great day and i didnt throw up. so it was a win. kept the pace going really good also, so i am really happy with that aspect as well. i did have a pretty good cheat yesterday. i will play by ear if i will do one this week at all or push fro another week before having another one. i had 4 slices of pizza maybe 10 or 12 boneless bbq wings and half of a monster cookie sandwich. i didnt have any room for anything else at all and really didnt want it anyway.


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
3 scoops intra
meal 4
8oz sirloin
2 cups jasmine rice
meal 5
8oz chicken
10oz sweet potato
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

Those are some Meadows rows good session brother

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[thudgens96]

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

most people dont see or think even close to that way man

World full of candy ass's brother

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[guns01]

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

today

abs/calves/back(#1)

hanging leg raise ss x10/4ss
decline sit ups ss x10/4
standing calf raise ss 295x10 315x10(x10)10s ss 335x10(x10)10s ss 335x10(x10)10s 355x10(x10)10s ss 375x10(x10)10s ss
tibia ss ss50x10/4
meadows rows 25x8 45x8 70x8 90x8 115x8/4
ng machine rows w/stretch 120x8 135x8 150x8 165x8
away facing ng pull downs 100x10/4
banded good mornings x10/3

done for the day. so so session today but great session muscle feeling wise haha. guts were full and very uncomfortable going in and being bent over and that ab work sucks so freaking bad. other than that pump felt really good and range of motion was perfect and on point. strength may be a tad bit down but not by much. all in all a great day and i didnt throw up. so it was a win. kept the pace going really good also, so i am really happy with that aspect as well. i did have a pretty good cheat yesterday. i will play by ear if i will do one this week at all or push fro another week before having another one. i had 4 slices of pizza maybe 10 or 12 boneless bbq wings and half of a monster cookie sandwich. i didnt have any room for anything else at all and really didnt want it anyway.


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
3 scoops intra
meal 4
8oz sirloin
2 cups jasmine rice
meal 5
8oz chicken
10oz sweet potato
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

I thought the suffering was the good part. Cause only then are you doing what only a few can. In my ooinion

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most people dont see or think even close to that way man

[thudgens96]

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

everyone always wants to look the part and get an easy ride but no one actually wants to put the work in and suffer

I thought the suffering was the good part. Cause only then are you doing what only a few can. In my ooinion

Sent from my SM-S975L using Tapatalk

[guns01]

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

yesterday

calves/back(#3)/bis

standing calf raise 295x10 315x10(x10)10s/4
chest supp machine rows 75x10 90x10 105x10 120x10 135x10 150x10/4
db pullovers 55x10/4
stiff leg deads (flex entire post chain) 45x5 95x10 145x10 195x10 245x10
hs preacher curls 60x10/4
pinwheel curls 25x10/4

done for the day. last day of the week. another really good pump day. back was a little sore and tight so the flush of blood helped out a lot. hitting another dead lift movement after doing them heavy on thursday and squatting yesterday was insane imo but they actually felt really good. just the mrs and i training today so we were in and out in right at an hour. great day in the books. next training week fires up the last week of high frequency back work and we will switch it in with chest and shoulders for the final 4 weeks. i also will be having a little off the list food on super bowl sunday. so i will get a little bit deeper in the surplus with pizza wings and a big ass cookie sandwich. i am damn sure not going over board because i always feel like dead animal ass if i have to much. that and everything feels great and i stay full as a tick as is. so i may have two nastyish meals


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
meal 4
8oz sirloin
2 cups jasmine rice
meal 5
8oz chicken
10oz sweet potato
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

That's how you do legs. That training partner is missing a great opportunity.

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everyone always wants to look the part and get an easy ride but no one actually wants to put the work in and suffer