Follow Along G's Run to the NA's

[guns01]

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

today

abs/calves/back(#1)

hanging leg raise ss x10/4ss
incline situps ss ss x10/4
standing calf raise 255x10 315x10(x10)10s 335x10(x10)10s 355x10(x10)10s 375x10(x10)10s
ng chins x10/4
dead stop db rows 120x8 130x8 140x8 150x8
stretch pulldowns 100x8 120x8 140x8 140x8
banded hypers x10/3

done for the day. good session in today. early early morning but still felt really good and strong. hands are a bit chewed up but other than that no real issues at all. it did take a tad bit longer than usual but again another holiday. we tried to off set our time and go a bit later but it was still slam housed. another successful one in the books. i am really really happy with the range of motion and pump i am actually able to get in my back. the therapy work i had done has worked wonders for how well everything feels.


meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
2 tbl spn natty almond butter
intra
3 scoop intra
meal 3
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz turkey
10oz red potato
2 tbl spn coconut oil
meal 5
8oz ground turkey

[guns01]

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

today

calves/back(#3)/bi

standing calf raise 255x10 295x10(x10)10s 315x10(x10)10s 335x10(x10)10s 355x10(x10)10s
ng chinups x10/4
chest support machine rows mid prp grip 135x10/4
hs shrugs 90x15/4
ez bar reverse curls 40x12 50x12/3
straight bar bb curls 50x10/4

done for the day. nothing at all special today. got some blood in the back and bis and got out. really good flow and pump today and everything felt pretty good over all. got no complaints finishing this week up at all. i am actually surprised my back and everything isnt tight and painful from yesterday. no soreness at all. i had the cheat yesterday and i was down 2lbs after having a meal and fluid. so i am doing what i am supposed to and on track


meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
2 tbl spn natty almond butter
intra
2 scoop intra
meal 3
8oz turkey nachos
3 serv of blue corn chips
2 tbl spn coconut oil
meal 4
8oz turkey
10oz red potato
2 tbl spn coconut oil
meal 5
8oz ground turkey

[guns01]

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

Always in the game, good for you g. Going to POSE with a PRO POSER: please tell me you aren't a poser. lol

always good to have good connections. you know me i am the king fake the funker and poser lmao

[Trixie]

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

today

i got to be in tip top shape by the end of feb. we got the opportunity to go pose with one of the top posing coaches in the country at the end of feb. so i got to maximize the most out of it. good thing i didnt get to out of hand.

Always in the game, good for you g. Going to POSE with a PRO POSER: please tell me you aren't a poser. lol

[thudgens96]

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

today

abs/legs

handing leg raise ts x10/3ts
rope crunches ts 60x10/3ts
incline situps ts x10/3
eccentric overload leg curls 60x10 70x10 80x10 90x8 100x8 110x8 110x8
outer sweep leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10 strong foot stance 810x8 990x8
ssb squats bar x5 165x5 255x5 335x10/4

done for the day. great session today. the safety squat bar squats kicked me in the nuts pretty good. i felt good and strong their with no issues at all but damn if 4 sets of 10 was winding and silly haha. we got today done in well under 2 hours also which is pretty freaking awesome squatting pretty heavy. great day and i am probably going to get a little sore in the glutes and maybe hams. we shall see. i had a nice cheat today also but didnt get to crazy. i got to be in tip top shape by the end of feb. we got the opportunity to go pose with one of the top posing coaches in the country at the end of feb. so i got to maximize the most out of it. good thing i didnt get to out of hand.

meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
2 tbl spn natty almond butter
intra
2 scoop intra
meal 3
8oz bbq chicken
8oz sweet potato
2 tbl spn coconut oil
meal 4
five guys dbl cheese burger loaded
cajun fries
med orange push up shake
meal 5
8oz ground turkey

That is bad ass your going to get to pose with the instructor

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[guns01]

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

today

abs/legs

handing leg raise ts x10/3ts
rope crunches ts 60x10/3ts
incline situps ts x10/3
eccentric overload leg curls 60x10 70x10 80x10 90x8 100x8 110x8 110x8
outer sweep leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10 strong foot stance 810x8 990x8
ssb squats bar x5 165x5 255x5 335x10/4

done for the day. great session today. the safety squat bar squats kicked me in the nuts pretty good. i felt good and strong their with no issues at all but damn if 4 sets of 10 was winding and silly haha. we got today done in well under 2 hours also which is pretty freaking awesome squatting pretty heavy. great day and i am probably going to get a little sore in the glutes and maybe hams. we shall see. i had a nice cheat today also but didnt get to crazy. i got to be in tip top shape by the end of feb. we got the opportunity to go pose with one of the top posing coaches in the country at the end of feb. so i got to maximize the most out of it. good thing i didnt get to out of hand.

meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
2 tbl spn natty almond butter
intra
2 scoop intra
meal 3
8oz bbq chicken
8oz sweet potato
2 tbl spn coconut oil
meal 4
five guys dbl cheese burger loaded
cajun fries
med orange push up shake
meal 5
8oz ground turkey

[thudgens96]

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

no not at all. we use a rope and step away from the cable machine. we actually pull to the upper chest as opposed to the face as the name says. that range of motion is killer on your rotators. it is for the lower trap rhomboid area of the mid back.

Ok I've watched Charles glass have several of his clients do those just didn't know the name he kept telling them the should feel it in their rear Delts suppose whether your elbows were in tight or kept wide would make a big difference. Thanks again guns

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[guns01]

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

I know the name should explain it. A face pull. Pull down to the face same attachment as pull down to chest?

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no not at all. we use a rope and step away from the cable machine. we actually pull to the upper chest as opposed to the face as the name says. that range of motion is killer on your rotators. it is for the lower trap rhomboid area of the mid back.

[thudgens96]

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

today

abs/calves/back(#2)

decline leg raise x10/3
standing calf raise 255x100 (i did 55 rested 10sec then did 25 more rested 10 and then did the final 20)
ng pull downs 70x6 85x6 100x10 120x10 120x10 120x10
heavy stretch pull downs 140x8 160x8 160x8 160x8
face pulls 80x15 90x15 100x15 110x15

done for the day. another super fast paced squeeze and fill the muscle full of blood day. nothing crazy or anything like that. that set of calves was almost put me on the floor but other than that. more emphasis on squeezing as hard as possible and staying away from coming close to failure. favorite day of the week tomorrow and i will probably toss a cheat meal in. i havent had one in about 3 weeks.


meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
2 tbl spn natty almond butter
intra
2 scoop intra
meal 3
8oz bbq chicken
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz turkey
10oz red potato
2 tbl spn red potato
meal 5
8oz ground turkey

I know the name should explain it. A face pull. Pull down to the face same attachment as pull down to chest?

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[guns01]

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

today

abs/calves/back(#2)

decline leg raise x10/3
standing calf raise 255x100 (i did 55 rested 10sec then did 25 more rested 10 and then did the final 20)
ng pull downs 70x6 85x6 100x10 120x10 120x10 120x10
heavy stretch pull downs 140x8 160x8 160x8 160x8
face pulls 80x15 90x15 100x15 110x15

done for the day. another super fast paced squeeze and fill the muscle full of blood day. nothing crazy or anything like that. that set of calves was almost put me on the floor but other than that. more emphasis on squeezing as hard as possible and staying away from coming close to failure. favorite day of the week tomorrow and i will probably toss a cheat meal in. i havent had one in about 3 weeks.


meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
2 tbl spn natty almond butter
intra
2 scoop intra
meal 3
8oz bbq chicken
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz turkey
10oz red potato
2 tbl spn red potato
meal 5
8oz ground turkey

[thudgens96]

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

mine didnt always do it either. about the last 4 or 5 years she has jumped on board with the dieting along side of everything else. before she would just suffer through the training and cardio but now she always jumps in the whole shebang haha. she said after the first one she under stood more why i felt and how hard it is. so she has a much better appreciation and understanding of what the process actually feels like.

Very cool brother mine might jump on board. It blows her away what we go through to get stage ready and I still haven't figured out completely so I know I still have more suffering beyond where I've been. It might sound a little twisted but that last 6 weeks is my favorite part the how much can i take syndrome.

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[guns01]

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

Pretty sure my wife won't do that lol

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mine didnt always do it either. about the last 4 or 5 years she has jumped on board with the dieting along side of everything else. before she would just suffer through the training and cardio but now she always jumps in the whole shebang haha. she said after the first one she under stood more why i felt and how hard it is. so she has a much better appreciation and understanding of what the process actually feels like.

[guns01]

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

today

abs/calves/delts

rope crunches ss 60x10/4ss
lat pd vac crunches ss ss100x10/4
seated calf raise 50x10/2 100x15/4(isec flex each rep. these were by far some of the most painful reps i have done in a while)
machine lat raise with eccentric over load 50x8 60x8 70x8 90x8 100x8/3
bent over db lats swings 45x20/4
spider walks x3/3

done for the day. short sweet and to the point today. i think we were done in about 30-35 mins totoal. those seated calf raises were unreal pain. i almost couldnt rack the weight back at the end of the sets. everything else went smooth and pumped up really good. nothing to complain or note today really. back is still a tad bit sore but should be good for tomorrows session. lower back is awesome.


meal 1
protein pudding
2 tbl spn pb
meal 2
4 whole eggs
4 slice ez bread
1 tbl spn organic grass fed butter
intra
2 scoop intra
meal 3
8oz bbq chicken
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz turkey
10oz red potato
2 tbl spn red potato
meal 5
8oz ground turkey

[thudgens96]

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

Pretty sure my wife won't do that lol

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[guns01]

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

That's very cool your wife trains with you my wife just joined her first gym it's just a planet fitness or ***** fitness as I call it the dumbbells only go to like 70. I shouldn't make fun. I'm happy she joined going to use it for the stair climbers 6 weeks out

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that's awesome man. nine does entire preps with me. she doesnt eliminate sugar completely like i do and we do hers by cals as opposed to macros but she still suffers right along side. when my diet transitions to a new setup in feb, she may jump on that one doing half what i do. we will see. it is a boat load of food.