Follow Along G's Run to the NA's

[guns01]

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

Despite feeling drained and all, you still put in the work- pushing through until the end! Incredible!!!

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

[Love2liftkat]

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

Despite feeling drained and all, you still put in the work- pushing through until the end! Incredible!!!

[guns01]

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

today

abs/back

standing lat pd crunches 70x10/4
wide grip pull downs ss 85x8ss 100x8ss 120x8ss 140x8/4ss
low pulley rows ss 100x8 ss120x8 ss140x8 ss160x8/4
db pullovers 50x12 55x12 60x12
chest supp machine rows 150x12/3
rope low pulley rows 70x12/3
reverse hypers x15/3

done for the day. early freaking morning this morning and very little sleep last night. so i was achy and not completely feeling it at all today. still got a pretty good session in even feeling nasty. i am pretty sure i have noted it already but the non waving in this program setup has really kicked me in the nuts. big time sap on energy. 2 more workouts to go then a quick deload and back at it. i have to say getting older sucks ass haha


meal 1
2 monster blue berry muffins
2 tbl spn pb
meal 2
protein cake
intra
3 scoops intra
meal 3
8oz turkey patty melt
10oz red potato
2 tbl spn coconut oil
meal 4
8oz chicken
2 cups jasmine rice
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

chest/tris/shoulders

10 minute treadmill warmup

machine press 80x8 100x8 120x8 140x8 160x8 180x8 200x8 220x8 230x8 220x8
banded incline db press 25x8 40x8 55x8 70x8 75x8/4
reverse band bench press 225x5 315x5 365x5 405x8 405x8
reverse band close grip bench press 315x8/3
v bar press downs 100x10 120x10 140x10 150x10 160x10
one arm db french press 25x10 35x10/2
db lats 20x15 25x12 30x10 35x8

done for the day. great strong session again today. no real complaints at all today. got one more chest and shoulder session left on this program and we are done for a couple weeks. i am happy with the progress we have made with this one and we are only getting better by the day. should be a good package coming into next year as long as i can stay healthy and kicking


meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
db l espresso
intra
2 scoops intra
meal 3
8oz turkey patty melt
10oz red potato
2 tbl spn coconut oil
meal 4
8oz chicken
2 cups jasmine rice
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

yesterday

legs

10 min stationary bike warmup
lying leg curls 60x12 80x12 100x12 120x12 130x12 140x12
leg press 2pps x12 3pps x12 4pps x12 5pps x12 6pps x12 7pps x12 8pps x12 9pps x12
leg extensions 70x15/3
db stiff leg deads 55x20/2

done for the day. i went out to meet some people and support an olypic lift meet yesterday. so i also trained at a different gym that i havent been in in about 10 years. so different weight stacks different angles and different feel all together. i will say that the 9 plates per side on the leg press felt like about 1400 on the other leg presses i normally use. i think the carriage on the machine alone was 2 or 300 pounds or more. it was freaking heavy. all in all a pretty good day. pump was pretty good as well. back is acting up a little bit though. that and my sinuses are pretty angry and my bp could be up a tad little bit. no other issues going on other than that


meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
intra
3 scoops intra
meal 3
8oz turkey patty melt
10oz red potato
2 tbl spn coconut oil
meal 4
8oz chicken
2 cups jasmine rice
2 tbl spn coconut oil
meal 5
8oz ground turkey
meal 6 cheat
spinach and cheese omlete
stack of egg nog pancakes

[guns01]

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

today

calves/arms/cardio(active recovery)

leg press calf raise 175x10 195x10 215x10 275x10(10s)x10(10s)x10(10s)/4
straight bar curls 20x8 30x8 50x8 60x8 70x8 80x8 80x8 80x8
db hammers 30x8(8p)/4
reverse curls 40x12/4
rope press downs 60x10 70x10 80x10 90x12 100x12 110x12 120x12 130x12 120x12 120x12 120x12
fat gripz squeezes 90sec and 120 sec
reverse sled drags 170lbs additional resistance 4 rounds 40 yards each

done for the day. as some stupid people would say i had pumps for days. all joking aside, calves arms and legs were stupid full of blood today. i went to get into and out of the car today and had to reset myself 2 times because of my legs and arms haha. all good and very successful day.


meal 1
protein pudding(yep again today)
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 chicken and broc
2 cups brown rice
2 tbl spn coconut oil
meal 5
8oz ground turkey

[guns01]

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

today

calves/chest/shoulders/cardio

seated calf raise 50x10 75x10 100x10/4
roller work
ng machine press ss 80x12 100x12 120x12 start ss 140x12ss 150x12ss 150x12ss 150x12ss
band over and backs ss ss x10/4
heavy db lat swings 50x20/4
bent over db lats 25x10/4
20 min step mill i did 3 rounds of intervals 1-1 at the mid point. so this was half and half

done for the day. i was actually pretty surprised at how good i felt going into today. my hips are a tad bit irritated but other than that all is good. i brought the dreaded cardio back into the mix. so we are done for today and tomorrow is a much needed off day to recover. i also didnt take my cheat yesterday due to the extra nasty foods on marine corps bday and veteran's day. so i pulled that for balance


meal 1
protein pudding(yep again today)
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 turkey burger w/fat free cheese
5oz red potato
p28 bagel as a bun
2 tbl spn coconut oil
meal 5
8oz ground turkey

[thudgens96]

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

no, instead of the bands putting the max load at the top. it actually helps take the load off the bottom. so the weight is heavier from the mid point up and lighter at the bottom. almost the same as chains would stimulate on a lift.

Oh ok I understand

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

abs/back/hams

standing lat pd crunches 70x10/4
roller work
suit case rows 50x10 70x8 90x8 110x8 150x8/4
sm bent rows 185x8 225x8/4
chins x8 x8 x8 added 3 negs on top of the failure at 8
deads 135x3 185x3 225x3 315x3 365x3 405x3 stupid set 225x21
lying leg curls 80x10/5 80x10+25p

done for the day. stupid early am wake up, so i was actually good with how everything went and how heavy i was able to go today. gym was super busy so it was a much slower pace than what i like. nasty pump today and i got some good squeezes in with some really heavy weight. so all in all a good day in the books. may need a nap today though haha.


meal 1
protein pudding(early early am lazy but delicious)
2 tbl spn pb
meal 2
protein cake
intra
3 scoops intra
meal 3
8oz turkey patty melt
10oz red potato
2 tbl spn coconut oil
meal 4
8oz turkey meat loaf
10oz red potato
2 tbl spn coconut oil
meal 5
8oz ground turkey

[guns01]

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

Great work out the reverse band bench press is that reverse grip or something else

Sent from my SM-S975L using Tapatalk

no, instead of the bands putting the max load at the top. it actually helps take the load off the bottom. so the weight is heavier from the mid point up and lighter at the bottom. almost the same as chains would stimulate on a lift.

[thudgens96]

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

Great work out the reverse band bench press is that reverse grip or something else

Sent from my SM-S975L using Tapatalk

[guns01]

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

yesterday

calves/chest/tris/delts

leg press calf press 135x10 175x10 195x10 255x10(10s)x10(10s)x10(10s)/4
machine press 80x8 100x8 120x8 140x8 160x8 180x8 200x8 220x8 240x8
incline press 145x6 195x6 255x6 285x6 325x6
reverse band bench press 275x5 365x5 405x5/3
reverse band close grip bp 315x8/3
ez bar press downs 100x10ss 120x10ss 140x10ss 150x10ss
push ups ss x27 ss x17 ss x16 ss x12
db lats 20x15 25x12 35x10 40x8
spider walks x4/3

done for the day. moved some damn good weight around today. i was actually really surprised again at how heavy i was able to go. everything felt good and smooth so i just kept going up. another great 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 turkey meat loaf
10oz red potato
2 tbl spn coconut oil
meal 5
8oz ground turkey

[guns01]

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

yesterday

abs/legs

standing lat pd crunches 70x10/4
5 min stationary bike
roller work
lying leg curls 60x10 80x10 100x10 120x12+15p/4
banded leg press 290x8 380x8 470x8 560x8 650x8 740x8 830x8 920x8 (these were double double banded haha)
bb walking lunges 80x10/4
leg extensions 105x20 135x20 150x20

done for the day. great session with a painful pump. no pains or aches to complain or note at all. cardio is a little bit down but not bad at all. i actually was able to blast through this one in under 2 hours and could have pushed it even faster and harder but one of my partners is slow as shit and even sat out the lunges. so that helped a little bit on time. i will note this one as another productive day. we will be taking sat off this week as one of the training week off days to catch up on some stuff and to rest a little bit.


meal 1
protein pudding (got lazy)
2 tbl spn pb
meal 2
protein cake
intra
2 scoops intra
meal 3
8oz turkey lasagna
2 tbl spn coconut oil
meal 4
8oz turkey meat loaf
10oz red potato
2 tbl spn coconut oil
meal 5
8oz ground turkey
meal 6
half a meat lovers pizza

[guns01]

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

today

arms

10 min treadmill warmup
standing bb curls 20x8 30x8 40x8 50x8 60x8 70x8 80x8 90x8
hs preacher curls 60x8 70x8/3
db hammers 30x8 35x8 40x8 45x8
rope press downs 100x10 110x10 120x10 130x12 140x12 150x12/3
close grip push ups slow and exp tempo x19 x17 x16 x15
one arm db french press 30x10/4

done for the day. no calves today they are pretty freaking sore haha. same as always, i hate freaking arms but killed them. moved some heavier than usual weight because everything felt good and no gf attachments today. happy with todays workout over all for sure and got a couple damn your a big mfer comments today as well haha


meal 1
protein pudding (got lazy)
2 tbl spn pb
meal 2
protein cake
intra
2 scoops intra
meal 3
8oz turkey lasagna
2 tbl spn coconut oil
meal 4
8oz turkey meat loaf
10oz red potato
2 tbl spn coconut oil
meal 5
8oz ground turkey
slice of bday cake and 1 cup ice cream

[guns01]

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

today

calves/chest/shoulders

standing calf raise 115x10 135x10 155x10 175x15ds 115x10/3 4 rounds of that pain
db hex press 25x10 40x10 55x10/8
db 6 way 12x10/4ss
machine shoulder press ng ss ss140x6 ss150x6/3
band face pulls x15/3

done for the day. note from yesterday i had some homemade shrimp po boys for my cheat. they were freaking awesome. simple session today as a secondary workout. nothing fancy at all just forcing some blood in. i will say that calf work is stupid brutal. the pump is insane to say the least. they are prob going to be a bit tender tomorrow.


meal 1
protein pancakes
2 tbl spn pb
meal 2
protein cake
intra
2 scoops intra
meal 3
8oz turkey lasagna
2 tbl spn coconut oil
meal 4
8oz turkey meat loaf
10oz red potato
2 tbl spn coconut oil
meal 5
8oz ground turkey
8oz sweet potato

the mrs made us a batch of turkey lasgna and turkey meatloaf. so i will be partaking in that for a few days haha