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 ss 295x10 315x10(x10)10s 335x10(x10)10s 355x10(x10)10s 395x10(x10)10s last 4 sets were super sets with below
tibia raise ss ss50x10/4
hs sup pull downs 25x10 35x10 70x10 80x10 90x10 90x10
cable iron cross no clue what the weight was here because it is all rubbed off i did 4 sets of 10
t bar rows 70x4 105x4 175x8/4
banded hypers x10/3

done for the day. to be a super butt crack early day with very little sleep at all last night it was a great session. i felt really good going in and got some really good solid contractions even on my injured nerve side. i cant fell the top and most of the side but i felt it all at the bottom so it was def locking in and contracting as good as possible. no aches and pains at all today so everything feels really good. not even a tight lower back. so damn i am happy as a pig in the poo but i will probably aggervate the hell out of something tomorrow haha. i added in some additional supplement items into the lineup today as well. should be some really good additions because they came highly recommended by a good knowledgable friend of mine.

added in
super bio curcummin
vit d/vit k with iodine
chelatted magnessium
along with my other goodies


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 ground turkey
8oz sweet potato
2 tbl spn evoo
meal 5
8oz ground turkey

[guns01]

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

today

calves/back(#3)/bi

standing calf raise 295x10 315x10(x10)10s 335x10(x10)10s 355x10(x10)10s 375x10(x10)10s
chest sup ng machine rows 90x10 105x10 120x10 135x10 150x10 150x10
cable pullovers 70x10/4
db shrugs 50x12 60x12 70x12 80x12
db hammers 25x15/4
standing bb 1.5s 50x10/4

done for the day. nice easy fast day for round 3 of back. pump was insane and very painful with bis. those stupid 1.5 reps are retarded and 10x harder in real life than on paper haha. elbow is healing up really good i think. i didnt wear my elbow wrap today and i had no issues at all. i didnt do anything crazy heavy but still no issues even with moderate work. got a much needed day off tomorrow. most likely will start ramping up sled and cardio work next week. well sled depends on how well the weather cooperates with me. the sled will prob keep my usual partner from joining the workouts haha


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
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz sirloin steak
10oz red potato
2 tbl spn organic grass fed butter
meal 5
8oz ground turkey

[guns01]

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

That is awesome bro tell her good job 450 wow. I just don't have that quit in me. If you do it I'm doing it even if you have to pull it off me. I sure miss my training partner.

Sent from my SM-S975L using Tapatalk

i have a few that come and go. most dont or dont want to hang or have an excuse. the mrs goes every single day and rarely complains. she even gets behind me when i squat heavy haha. good training partners are def hard to find and come by

[thudgens96]

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

no not today, just a quitter on this one. the mrs hit 450 today for 10, so she was straight up beast mode today. well we were about to die from the pace but still 90lbs above what she has hit before. so she is making progress as well

That is awesome bro tell her good job 450 wow. I just don't have that quit in me. If you do it I'm doing it even if you have to pull it off me. I sure miss my training partner.

Sent from my SM-S975L using Tapatalk

[guns01]

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

Killed it today brother partner puke or just give up only ask cause you said you already had him puking before.

Sent from my SM-S975L using Tapatalk

no not today, just a quitter on this one. the mrs hit 450 today for 10, so she was straight up beast mode today. well we were about to die from the pace but still 90lbs above what she has hit before. so she is making progress as well

[thudgens96]

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

today

abs/legs

hanging leg raise ts x10/3ts
standing rope crunches ts ts70x10/3ts
incline situps ts ts x10/3
lying leg curls 60x10 80x10 100x10 120x10 130x10 140x10 ds 150x10ds 120x8ds 90x8(30sec iso hold)
leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10 720x10 1000x10 (made a big jump at the end cause partner tapped out)
hacks 1.5 360x10/4
leg extensions (pumping) 120x25/3

done for the day. barely could walk after this one and on paper it didnt look to bad at all haha. everything felt and went great today until i was done. getting a little bit of back spasms kicking but nothing really crazy painful. they are def a pain in the ass but not putting me on the floor by any means. when they started firing up i said hum what the hell did i do? it was the leg curls and deads from yesterday is exactly what it was. got a nice little cheat lined up for today. so that's always exciting good productive day across the board though


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
2 big ass slices of meat lovers pizza
1 cookie sandwich
meal 5
8oz ground turkey

Killed it today brother partner puke or just give up only ask cause you said you already had him puking before.

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
standing rope crunches ts ts70x10/3ts
incline situps ts ts x10/3
lying leg curls 60x10 80x10 100x10 120x10 130x10 140x10 ds 150x10ds 120x8ds 90x8(30sec iso hold)
leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10 720x10 1000x10 (made a big jump at the end cause partner tapped out)
hacks 1.5 360x10/4
leg extensions (pumping) 120x25/3

done for the day. barely could walk after this one and on paper it didnt look to bad at all haha. everything felt and went great today until i was done. getting a little bit of back spasms kicking but nothing really crazy painful. they are def a pain in the ass but not putting me on the floor by any means. when they started firing up i said hum what the hell did i do? it was the leg curls and deads from yesterday is exactly what it was. got a nice little cheat lined up for today. so that's always exciting good productive day across the board though


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
2 big ass slices of meat lovers pizza
1 cookie sandwich
meal 5
8oz ground turkey

[thudgens96]

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

haha, man i would be in the field or on a range i would have to eat it ice cold. o man the days of cold ass slimy fish and chicken, cold oatmeal and rice. def not for everyone haha

For sure guns all the guys on the construction site just looking at me like how can you choke that down. I laugh back say let's stand in front of a mirror together they laugh. It's really cool alk the support I really get from all those guys

Sent from my SM-S975L using Tapatalk

[guns01]

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

Yes sir I call it defrost warm throw my containers on the dash turn the defrost on high come back in 15. It's almost warm lol

Sent from my SM-S975L using Tapatalk

haha, man i would be in the field or on a range i would have to eat it ice cold. o man the days of cold ass slimy fish and chicken, cold oatmeal and rice. def not for everyone haha

[thudgens96]

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

Yes sir I call it defrost warm throw my containers on the dash turn the defrost on high come back in 15. It's almost warm lol

Sent from my SM-S975L using Tapatalk

[guns01]

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

Hey! What I really want to know is, are you doing a full competition prep for this posing session?

no freaking way. we are going to pull back on carbs a bit and add in a little cardio. i am still in great shape so we are just going to try to shave off 1 or 2 %. hell my obliques are in and my glutes are still striated but we still want to be able to maximize the op. got a little bit of fat on my back that needs to come off basically.

[guns01]

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

Been a while since I checked on your thread. Sorry friend...just busy and barely time to post my own threads.

Anyways aside from your aches and pains you look like you always do....steady and strong. Keep it up brother.

If I ever can stay 100% committed to clean nutrition maybe I can look half as good as you .

Keep it up brotha!!!

Amen brutha guns and push both just nail their diet day after day.

Sent from my SM-S975L using Tapatalk

set up a plan and follow it with short term goals. i been doing this a long ass time and for me now it is just habit. something i heard from a dude that is far far smarter than me was this (i dont always apply it because i feel guilty) he said if you have 42 meals a week and you are 100% on point with 41 of them, there is no way in hell that 1 is going to mess you up. i do have a tad bit of an advantage that others do. i am retired now so i have the ability to eat fresh food most of the time. not saying that i didnt do it on the run for 15 or 16 years eating out of containers but it is much easier for me now. idk if i could go back to eating cold food out of containers now though. i am spoiled haha

[Trixie]

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

Hey! What I really want to know is, are you doing a full competition prep for this posing session?

[Trixie]

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

Been a while since I checked on your thread. Sorry friend...just busy and barely time to post my own threads.

Anyways aside from your aches and pains you look like you always do....steady and strong. Keep it up brother.

If I ever can stay 100% committed to clean nutrition maybe I can look half as good as you .

Keep it up brotha!!!

Amen brutha guns and push both just nail their diet day after day.

Sent from my SM-S975L using Tapatalk

LOL; guns is a monster guys. He has been true to the complete lifestyle for well over a decade. I try to emulate and fall short every other step but guns gives me hope and encouragement that it CAN BE DONE.

[thudgens96]

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

Been a while since I checked on your thread. Sorry friend...just busy and barely time to post my own threads.

Anyways aside from your aches and pains you look like you always do....steady and strong. Keep it up brother.

If I ever can stay 100% committed to clean nutrition maybe I can look half as good as you .

Keep it up brotha!!!

Amen brutha guns and push both just nail their diet day after day.

Sent from my SM-S975L using Tapatalk