Follow Along G's Run to the NA's

[guns01]

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

today

legs(#2)/calves/abs

5 min stationary bike warmup
roller work
seated leg curls 105x8 120x8 150x8 180x8 180x8 ds 180x8(8s)ds165x8(8s)ds 150x8(8s)
db stiff leg deads 50x10/6 (60sec between sets)
h&w leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10
seated leg curls 50x12 75x12 125x12/4
leg raises x10/4

done for the day. nice easy day today with as usual a stupid pump. kind of nice not to have to get way up so heavy on all the movements for a change of pace. no lower back stress today since tomorrow is back day, so that was a nice change as well. all in all everything feels pretty awesome today. ass and hams may get a bit tender but i doubt it. i do have them again on saturday so i hope not haha.


meal 1
protein pudding
2 tbl spn pb
meal 2
2 p28 bagels
2 tbl spn almond butter
intra
2 scoops intra
meal 3
8oz chicken in home made cns
75g no yolk noodles
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

delts/abs/calves/cardio (leg recovery)

5 min stationary bike warmup
roller work
reverse peck deck fly 75x30/3
seated db lats 25x10/4
spider walks x3/3
decline leg raise x10/6
standing calf raise 215x10 255x10 275x20 295x20 315x20 335x20 355x20 375x20
sled drags 4 rounds 40 yards each with 160lbs additional resistance. only took about 45 sec between rounds

done for the day. nothing special today just a nice fast shoulder pump with some calves and abs. ass and hams are still smoked checked from monday haha. i added the sled drags in there to flush the area out before hitting legs again tomorrow. hopefully that does the trick. back feels quite a bit better and looser today as well. so 3 days in and i am smoke checked haha. only injury issue i may have is i am either smashing the hell out of my nuts or i have a hernia developing somewhere in my nut area. i can brace my abs hard and it doesnt hurt at all. now it does throb pretty good pretty constantly that's why i am leaning more toward it being a leg smashing my junk issue haha. to much detail but it needs noted so i can come back to it if need be. nothing like having legs so medium that you smash the boys when you walk and or train them haha


meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
2 tbl spn almond butter
intra
2 scoops intra
meal 3
8oz chicken in home made cns
75g no yolk noodles
2 tbl spn coconut oil
meal 4
8oz turkey burgers on wheat buns
5oz red potato
2 tbl spn coconut oil
meal 5
8oz ground turkey

[guns01]

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

Your funny guns. You should have put them to work massaging that riblet LOL

unfortunately i had to see those two morons today and imagine that they arent talking to one another. clowns full of drama and not quite as great as they think they are in their minds lmao

[qhams]

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

today

abs/back(deload)

decline situps x10/4
machine one arm bb rows 80x8 100x8 120x8/5
sup pull downs 60x8/4
cable pullovers 100x12/4
reverse hypers x15/5

done for the day. nice easy pump deload. in and out easy peasy. only complaint i have from today other than stupid people being very irritating is i pulled a little bit of my ribblet haha. muscle over the rib connecting to the lower lat, i call them ribblets. that is pretty angry and hurts to breath but it should be good tomorrow. noting serious. i want to toss this out to any one following along cause i overhead two skanks talking about it in the gym. just because someone is or looks over in your direction doessnt mean they are checking you out. goes for guys and ladies dressed like skanks. they may be trying to figure out what in the hell you are wearing or what kind of crazy off the wall shit it is that you are doing. not knocking on anyone but both of these two idiots are absolutely positively disgusting and about as unattractive as they could possibly be. they dress like a 10 and even in a military town they may be a 1 or a 2. just blew my mind to over hear it (no it wasnt me looking at them either i was beside the morons). and i just thought to myself, 1 look at how you dress and 2 dont flatter yourself cause you are nasty lol. done ranting


meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
2 tbl spn almond butter
intra
2 scoops intra
meal 3
8oz turkey
2 cups white rice
2 tbl spn coconut oil
meal 4
8oz turkey
2 cups white rice
2 tbl spn coconut oil
meal 5
8oz ground turkey

going to turn the rice off tomorrow

Your funny guns. You should have put them to work massaging that riblet LOL

[guns01]

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

today

chest/tri/abs/calves

5 min stationary bike warmup
roller work
banded db press 25x8 40x8 55x8 70x8 75x8 80x8
incline bb press 205x6 225x6 265x6 285x6
machine press 170x8 190x8 ds190x8ds 170x8ds 160x15p
pro grip incline flys 30x10 35x10/2
ind handle press downs 120x12/3
reverse ind handle press downs 100x12/3
lying tri extensions 30x10 35x10/2
standing cable crunches 70x10/4
seated calf raise 50x10 75x10 100x15/4

done for the day. i am sore as shit and can barely sit and stand. yesterday's session absolutely smoked me big time. so it was a chore to get warmed up and rolled out haha. the pump today was brutal painful as well. i moved some good weight today but nothing significant or records but everything felt really really good. with a high frequency and high volume setup i have to make sure i am not going past failure with good form, so i am pulling back a smidge but still giving it my all but not going past that. if that makes sense. the focus body part will shift at various points through the program. good stuff that is a whole new experience for me. so it should be a fun learning experience. my intra workout is being provided my a new company since prime nutrition is garbage and made by scum bags. i forgot to note that a while back.


meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
2 tbl spn almond butter
intra
2 scoops intra
meal 3
8oz turkey
8oz sweet potato w/cinnamon
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

legs/abs/calves

5 min stationary bike warmup
roller work
seated leg curls 90x9 105x8 120x8 150x8 165x8 180x8 195x8 210x8
one leg standing leg curls 50x20/2
squats 135x10 185x8 225x8 275x8 315x8 365x8 (knee was not happy at all starting these off today. groin wasnt either after that 365)
bulgarian split squats 25x8 45x8 65x8 ds(of death) 75x8(7s)ds 65x8(7s)ds 45x8(7s)ds 25x8(7s)
decline leg raise x10/4
standing calf raise 215x19 255x10 275x10(10s)x10(10s)x10(10s)

done for the day. new program started off right. broke my own ass off and felt like i was about to die. so it was a very good session. only notes from today are my knee was pissed squatting unfortunately because everything was super light feeling and i either crushed my nuts or pulled my groin a little on that last set of squats. i will know for sure in a day or two on that one. good stuff and great work today


meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
2 tbl spn almond butter
intra
3 scoops intra
meal 3
8oz turkey
8oz sweet potato w/cinnamon
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

C'mon guns, anyone would be crushing if they even thought you were looking their way. Probably made those girl's month.

hell no. one looks like a rat with a 10 year old's body and the other has an ass with 3 humps and they are both full of bs and drama. wouldnt matter if they were knock out drop dead smoking hot. they both have really shitty attitudes and think they are all that and a bag of chips. both make me sick and probably why i try to keep my head phones in and cranked wide open

[Trixie]

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

C'mon guns, anyone would be crushing if they even thought you were looking their way. Probably made those girl's month.

[guns01]

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

today

abs/back(deload)

decline situps x10/4
machine one arm bb rows 80x8 100x8 120x8/5
sup pull downs 60x8/4
cable pullovers 100x12/4
reverse hypers x15/5

done for the day. nice easy pump deload. in and out easy peasy. only complaint i have from today other than stupid people being very irritating is i pulled a little bit of my ribblet haha. muscle over the rib connecting to the lower lat, i call them ribblets. that is pretty angry and hurts to breath but it should be good tomorrow. noting serious. i want to toss this out to any one following along cause i overhead two skanks talking about it in the gym. just because someone is or looks over in your direction doessnt mean they are checking you out. goes for guys and ladies dressed like skanks. they may be trying to figure out what in the hell you are wearing or what kind of crazy off the wall shit it is that you are doing. not knocking on anyone but both of these two idiots are absolutely positively disgusting and about as unattractive as they could possibly be. they dress like a 10 and even in a military town they may be a 1 or a 2. just blew my mind to over hear it (no it wasnt me looking at them either i was beside the morons). and i just thought to myself, 1 look at how you dress and 2 dont flatter yourself cause you are nasty lol. done ranting


meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
2 tbl spn almond butter
intra
2 scoops intra
meal 3
8oz turkey
2 cups white rice
2 tbl spn coconut oil
meal 4
8oz turkey
2 cups white rice
2 tbl spn coconut oil
meal 5
8oz ground turkey

going to turn the rice off tomorrow

[guns01]

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

today

hams/glutes/cardio (not a sched workout but kids birthday)

5 min stationary bike warmup
roller work
seated leg curls 75x15 90x15 105x15 120x15 135x15/3
abductors 80x10 90x10 100x10/2
ghr ss x10/2ss
banded glute walks ss ss x10/2
reverse sled drags 4 rounds 40 yards each with 160lbs additional resistance

done for the day. my kids birthday today so i figured i would give her a nice ham glute and sled pump day for her bday. we already did our quad/ham deload for this week, so i snuck in some added work in. nothing crazy leg pressing or squatting on the lineup just nasty fast paced drive blood in and get out. got the session in in under an hour that's how quick and nasty it was haha. we killed her bad one of my favorite bday presents to get and give. i got a marine corps physical fitness estt for my 21st birthday. the pft was actually the day after so that was the best present to get after an all night bar hopping drinking session. so since i dont run anymore and i dont drink i developed this sick sense of humor from that haha. probably one of my best scores of my career on that one but i was still way to hammered to feel pain. now i continue the tradition as my gift for any of my training partners i possibly can lmao.


meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
2 tbl spn almond butter
intra
2 scoops intra
meal 3
8oz turkey
2 cups white rice
2 tbl spn coconut oil
meal 4
8oz turkey
2 cups white rice
2 tbl spn coconut oil
meal 5
8oz ground turkey
slice of bday cake (her actual full blown party will be this up coming leg day haha, dbl whammy)

[guns01]

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

today:

calves/chest/shoulders/cardio(deload)

seated calf raise ss 50x10 75x10 100x10ss 100x10ss 100x10ss 100x10ss
tibia ss ss50x25/4
machine press 80x10 100x10 120x10 ss130x15ss 140x15ss 150x15ss 150x15ss
over and backs ss ss x10/4
rear delt swings 45x25/4
machine lat raise 60x12 80x12/3
10 min step mill intervals 1-1

done for the day. been sick as a dog since friday evening. i got a nasty nasty stomach bug and i am pretty sure i am 100% cleaned out from both ends. i wasnt able to do dick over the weekend and i am still feeling pretty weak as of today. so all my carbs are rice except for meal one. i had to get in today to get a pump and some sweat going on. my guts were cramping up so bad last nigh i almost went into the er. i got up and felt a bit better today though. still a hurting unit for sure though


meal 1
protein pudding
2 tbl spn pb
meal 2
protein powder
2 cups white rice
intra
2 scoops intra
meal 3
8oz turkey
2 cups white rice
2 tbl spn coconut oil
meal 4
8oz turkey
2 cups white rice
2 tbl spn coconut oil
meal 5
8oz ground turkey

[IRON-GAME]

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

Killin it brutha

[guns01]

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

today

legs (starting actual deload)

standing lat pd crunches 70x10/4
5 min stationary bike
roller work
seated leg curls 90x12 105x12 120x12 135x12 150x12 150x12
machine leg press 255x12 all the way up to the whole stack. i went up one plate at a time until the stack. only 30 sec rest between sets
sissy squats x15/4
banded pull throughs x20/2 (used the green monster minis)

done for the day. yay deload time. boring as all hell but good to heal up and get some rest/active rest in. i will only be training 4 days a week and then i will add in some extra cardio and sled work. only thing that was actually angry today was my left knee going in to the workout. other than that, everything was smooth and fast. another successful day in the books


meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
intra
2 scoops intra
meal 3
8oz turkey patty melt
10oz red potato
2 tbl spn coconut oil
meal 4
8oz actual turkey breast
8oz sweet potato casserole
2 tbl spn coconut oil
meal 5
8oz ground turkey
1 cup broc
1 cup spinach

[guns01]

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

today

calves and turkey wing day

machine toe press 175x10 195x10 215x10 255x10(25p) 275x10(25p) 295x10(25p)/2
ez bar curls 20x8 40x8 50x8 60x8 70x8 80x8 80x8 80x8
db curls w/hammers 25x10(6h)/4
rope press downs 70x12 80x12 90x12 100x12 110x12 120x12 110x12 110x12
machine tri extensions 60x20/3

done for the day. just a normal in and out arm day. pump was awesome and i was actually getting some lat cramps haha. i am actually surprised that my back is still sore from the other day. other than that i am done for the day and i will be enjoying some football and lots of food. so diet wont be great nor recorded haha.


meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
intra
2 scoops intra
meal 3-6
will be lots of turkey ham rolls sweet potato casserole pumpkin cheese cake broc casserole and idk what else but lots of it till i pass out

[Love2liftkat]

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

you do it everyday. i only have to do it a few days a week

I don't guess I look at mine that way but thanks Guns! You really impress me though!!