Follow Along G's Run to the NA's

[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.

[thudgens96]

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

haha, i have almost made myself quit before but i wont quit unless something breaks or i know it is about to break. i have actually dropped both clients and training partners for not pushing. i can tell 99% of the time when someone is being a candy ass or when they really hit the wall. hell my wife trains with me every day and doesnt quit. so no one can make excuses with my big ass haha

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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[guns01]

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

I've mad myself puke a couple of times have never had a partner willing to push themselves that hard. Bunch of candy ass'

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haha, i have almost made myself quit before but i wont quit unless something breaks or i know it is about to break. i have actually dropped both clients and training partners for not pushing. i can tell 99% of the time when someone is being a candy ass or when they really hit the wall. hell my wife trains with me every day and doesnt quit. so no one can make excuses with my big ass haha

[guns01]

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

today

abs/chest/tris/calves

hanging leg raise ss x10/4ss
rope crunches ss ss60x10/4
banded decline db press 25x10 40x10 55x10 70x8/4
incline bb press 205x10 225x10 255x10 275x10
machine flys w/30sec stretch 105x25/3
rope press downs super slow 90x8 100x8 110x8 120x8
dips x8/4
incline db skullies 35x8/4
standing calf raise 255x10(10s)x10(10s)x10(10s)/4

done for the day. pretty good day in there today. i was short a training partner so i wasnt able to get as heavy on the db so i opted to band them. that makes it harder actually but you got to work with what you got. moved through a pretty good pace and yeah i remembered today how bad i hate doing abs haha. it actually opens up my lower back really well. my entire back is sore as crap today which i am happy with. not painful stupid sore but every inch i can tell got hammered yesterday. so it def was a great workout.


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

[thudgens96]

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

not to toot my own horn but i have actually made top trainers in the area literally quit. i had one guy that was a client of mine that puked every single leg and back workout haha. i made another one throw up doing shoulders. he used to tell me how hard he worked and trained all the time. i put him through one session and he threw up haha.

I've mad myself puke a couple of times have never had a partner willing to push themselves that hard. Bunch of candy ass'

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[guns01]

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

Made your partner puke that's awesome brother

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not to toot my own horn but i have actually made top trainers in the area literally quit. i had one guy that was a client of mine that puked every single leg and back workout haha. i made another one throw up doing shoulders. he used to tell me how hard he worked and trained all the time. i put him through one session and he threw up haha.

[thudgens96]

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

Made your partner puke that's awesome brother

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[BABY1]

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

Mr Relentess!!! Stop making people vomit,lol. Except if we come and visit you, you can make Fuzo vomit while I watch. Thanks for the great ongoing journal.

[guns01]

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

today

abs/back

hanging leg raise ss x10/4ss
incline situps ss x10/4
one arm bb rows bar x10 25x10 50x10 75x10 100x10/4
bb rows 135x4 185x4 225x8 275x8/3
rope cable pull overs 90x10 100x10 110x10
rack pulls 135x2 225x2 315x2 405x5(to much rounding) 365x5/2

done for they day. i went in super early this am and that was a huge mistake. i had an hour and a half workout that took about 3 freaking hours and some change. messed up my routine completely and i had to adapt some movements and spent more time waiting than anything. still got a sick and nasty pump and my back felt great. only thing i wasnt to happy with today was my rack pulls. i was supposed to go heavy but stay tight. i guess i was way more tired from the bent rows than i thought because i could fell my back round at the mid point on my very first pull. so i finished the set and backed the weight back down with zero issues. great freaking session even though it was far to lengthy. i did make my training partner throw up today haha. he turned green white and then a whitesh redish green haha. all good stuff


meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
2 tbl spn natty pb
intra
3 scoop intra
meal 3
8oz bbq chicken
8oz sweet potato
large regular green salad
2 tbl spn coconut oil
meal 4
8oz turkey patty melts
10oz red potato
2 tbl organic grass fed butter
meal 5
8oz ground turkey

[guns01]

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

today

calves/back(#3)/bi

seated calf raise ss 25x10 50x10 75x10 100x10/4ss
standing calf raise ss ss295x6/4
one arm sup pull downs 40x8 50x8 60x8/4
db rows 80x8 90x8 100x8 100x8
ng chins x8/4
machine preachers 60x8 70x8 80x8 70x8
db hammers 25x12/4

done for the day. in there earlier as crap due to bad weather coming in on us. got in and got it busted out in under an hour. great pump and super fast paced. everything actually felt really good other than being a little bit tired and felt a tad bit weak. i am glad my programming shifted to friday because just like every time i have changed the trend changes because their were about 6 or 7 different crews doing legs this morning. no way in hell i could have gotten anything done today if it would have been a leg day. neck is a tad bit stiff and traps are a little sore. nothing else is an issue.


meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
2 tbl spn natty pb
intra
2 scoop intra
meal 3
8oz ground turkey chili
2 tbl spn coconut oil
meal 4
8oz turkey cheese burgers
organic natural 8 grain buns
2 tbl organic grass fed butter
meal 5
8oz ground turkey

[guns01]

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

Rock bottom to half way up after the work you had already done. Impressive brother. Legs in the morning may have to give that try

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i was actually pretty suirprised at how easy and light 275 felt. i think we were in there at about 930 yesterday

[thudgens96]

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

today

abs/legs

standing lat pd crunches 70x10/4
stationary bike 5 min
roller work
seated leg curls 90x15 105x15 120x15 135x12 150x12 165x12 ds165x10ds 135x8 105x8
leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x8 900x8 ds 900x8ds 720x8ds 630x8 540x15
squats 135x12 225x10 275x8 (these were rock bottom to half way up. it is brutal)
ghr x15/4

done for the day. awesome yet brutal leg day today. those bottom to half way squats were really nuts. nothing to really note today at all other than it is cold as hell. good stuff across the board. i am border line ham cramping though from the ham work today. it was pretty silly also. happy with the progress and performance today


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

Rock bottom to half way up after the work you had already done. Impressive brother. Legs in the morning may have to give that try

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