Follow Along G's Run to the NA's

[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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[guns01]

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

[guns01]

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

today

abs/calves/back(#2)

hanging leg raises x10/4
standing calf raise 295x10(x10) 315x10(x10) 335x10(x10) 355x10(x10) 375x10(x10)
one arm sup pull downs 30x10 40x10 50x10 60x10/3
stretchers 100x8 120x8/3
bb shrugs 135x4 185x4 225x8/4(2sec contractions)

done for the day. nothing fancy or special just pushing as much blood in as possible and getting back out. that and no work to stress lower back. i made an effort to literally squeeze the piss out of every single rep today. not that i dont do that but since it was nothing to failure i went above and beyond on the contractions. great session

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 lasagna(yep she made another one)
2 tbl spn coconut oil
meal 4
8oz red hot chicken quesida
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

abs/calves/delts

incline situps x10/6
standing calf raise 255x8 275x8 295x8(8s) 315x8(8s) 335x8(8s) 355x8(8s)
reverse peck deck flys 75x30(10s) 90x30(10s)/2
db lats 25x15 30x12 35x10 40x8
spider walks x3/3

done for the day. in and out lights out in 40 minutes. no problems at all today and everything felt really good. pace and pump were stupid. i am sure it is going to make back suck ass again tomorrow haha


meal 1
protein pudding
2 tbl spn pb
meal 2
4 whole eggs (made this into like a grand slamwhich concoction)
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 meat loaf
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

yesterday

abs/chest/tri/calves

decline leg raise x10/4
incline db press 25x8 40x8 55x9 70x8 90x8 105x8
incline bb press 195x8 225x8 275x8 295x8
dips ss x8/4ss
peck deck fly ss ss105x10 ss90x10/3
cable press downs 120x20/3 150x20
machine extensions 80x10/3
seated calf raise 75x25/4 (4s hold at the bottom of each rep)

done for the day. nothing really special to note here other than strength being down just a tad bit. i am running a little bit tired so i am sure that's where it is coming from. everything is actually feeling really good too.


meal 1
protein pudding
2 tbl spn pb
meal 2
4 whole eggs onlette
4 slice ez bread
1 tbl spn organic grass fed butter
intra
2 scoop intra
meal 3
8oz ground turkey
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz turkey meat loaf
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

what's funny is i was actually not happy at all man. i figured over 20 since i am doing no steady state cardio. more work more work haha

19 is impressive I understand not being happy pretty sure we both would have found something else to do with our time if happy and content satisfied us.

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[guns01]

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

19" cold calves I mean cows wow brutha

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what's funny is i was actually not happy at all man. i figured over 20 since i am doing no steady state cardio. more work more work haha

[thudgens96]

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

19" cold calves I mean cows wow brutha

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[guns01]

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

today

abs/back(#1)/calves

decline leg raise x10/4
roller work
elev low calbe 100x10 120x10 140x10 160x10 180x10 200x10 220x10
sm bent ds rows 135x4 185x4 225x8/4
machine rows str focus 135x8 150x8 165x8 180x8
banced db pull overs 55x10/3
standing calf raise 215x10 255x35/4

done for the day. i am shifting focus over to high frequency back starting today. today is supposed to be my primary hard core day but i went a little on the high end of moderate to protect my lower back a bit. i dont have any issues right now but knowing that i squatted saturday and had a full day off yesterday, i know better than to go balls to the wall wide open with only one day in between squatting and hammering back. so actually right now my lower back feels 100% for how it is for me. it hurts but i can stand up straight and move comfortably. i also measured my calves yesterday to see how much i am growing with the different methods i am emplying daily. they measured out at a tad over 19 cold on an empty tank. so day one in the books and i feel good. we shall see after 6 weeks how well the back holds up.


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