Follow Along G's Run to the NA's

[Trixie]

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

You are still FREAKING me out with all this AB work. Who are you?

[guns01]

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

You are still FREAKING me out with all this AB work. Who are you?

trying to keep the lower back and post chain healthy. keeping the reps and weight low so they arent growing. maybe a bit more detail but waist isnt getting any bigger

[guns01]

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

today

arms

10 min treadmill warmup
ind grip palms out press downs 70x20 80x20 90x20/2
db skullies 30x20/4
seated overhead rope extensions 100x12 110x12 120x12/2
special hammers db 25x12/3
ez bar bb curls 60x10/3
reverse curls 40x12/3

done for the day. stupid pressed for time today so i had to skip abs and calves. we got this one done in just over 30 minutes. so we were absolutely flying. everything felt great so even though i hate rushing and missing calves a good day in

meal 1
4 whole organic free range eggs
4oz sirloin
2 slice ez bread
1/2 tbl spoon coconut oil
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
2 scoops intra(10g creapure)
meal 4
8oz ground beef 97/3
2 cups jasmine rice
meal 5
8oz sirloin
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

[Trixie]

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

trying to keep the lower back and post chain healthy. keeping the reps and weight low so they arent growing. maybe a bit more detail but waist isnt getting any bigger

OK then just tell me how to get a waist. Mine isn't much smaller than yours.

[guns01]

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

OK then just tell me how to get a waist. Mine isn't much smaller than yours.

i hope it's smaller than mine because since my bp issue year before last i havent went over 34 even at 280. when i dieted down it was 30. so i am doing much better than i have in the past. i damn sure wouldnt be hammer all these abs if it wastn for my back. that's for damn sure and more abs is def not better in a cal surplus. but at least they are not growing

[guns01]

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

today

abs/calves/chest/shoulders(#2)

decline leg raise x10/3
seated calf raise 100rep set 100x40x20x15x15x10 (less than 10sec breaks on the rep count to 100reps)
machine press 80x10 100x10 120x10 140x10 150x20/3
decline db press 60x10/3
dips w/20 sec stretch x10/3
band pull a parts x20/4
db lats 30x8/4
bb front raise 40x10/4

done for the day. good nasty fast paced session today. got in a little later than usual so no crowd and no dumb fucks to deal with. that and no slow dragging ass partner today. so a great session with no failure or intensity techniques at all. nasty pump though and a good recovery day for sure. tris just like i figured are sore as shit and hammered. so getting a little blood in there as well should help them recover nicely also. i would say a very productive day in the books

meal 1
4 whole organic free range eggs
4oz sirloin
2 slice ez bread
1/2 tbl spoon coconut oil
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
2 scoops intra(10g creapure)
meal 4
8oz ground beef 97/3
2 cups jasmine rice
meal 5
8oz sirloin
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

[guns01]

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

today

abs/legs

hanging leg raise ts x10/3ts
rope crunch ts ts60x10/3ts
incline situps ts ts x10/3
stationary bike 5min
roller work
lying leg curls 60x8 80x8 100x8 120x8 140x8 150x8 ds160x8ds 130x8ds 100x15
adductors 190x10/3
leg extensions 75x10 90x10 105x10 120x10 135x10 150x25
squats 3sec negs x8 136x8 185x8 225x8 275x8 315x8
leg press 600x30 780x10 960x10
db stiff leg 50x8 60x8 70x8

done for the day. hell of a session today. great pump and strength was really good today. i am very happy with the workout. lower back was and is a tad bit angry but other than that smooth sailing. get a little cheat meal so i will be having some wings and a oreo brownie. love today haha


meal 1
4 whole organic free range eggs
4oz sirloin
2 slice ez bread
1/2 tbl spoon coconut oil
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
3 scoops intra(10g creapure)
meal 4
wings
1 oreo brownie square
meal 5
8oz sirloin
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

[thudgens96]

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

today

abs/legs

hanging leg raise ts x10/3ts
rope crunch ts ts60x10/3ts
incline situps ts ts x10/3
stationary bike 5min
roller work
lying leg curls 60x8 80x8 100x8 120x8 140x8 150x8 ds160x8ds 130x8ds 100x15
adductors 190x10/3
leg extensions 75x10 90x10 105x10 120x10 135x10 150x25
squats 3sec negs x8 136x8 185x8 225x8 275x8 315x8
leg press 600x30 780x10 960x10
db stiff leg 50x8 60x8 70x8

done for the day. hell of a session today. great pump and strength was really good today. i am very happy with the workout. lower back was and is a tad bit angry but other than that smooth sailing. get a little cheat meal so i will be having some wings and a oreo brownie. love today haha


meal 1
4 whole organic free range eggs
4oz sirloin
2 slice ez bread
1/2 tbl spoon coconut oil
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
3 scoops intra(10g creapure)
meal 4
wings
1 oreo brownie square
meal 5
8oz sirloin
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

Nice one those 3 sec negatives had to be fun

Sent from my SM-S975L using Tapatalk

[guns01]

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

Nice one those 3 sec negatives had to be fun

Sent from my SM-S975L using Tapatalk

even did a little bit of a couple sec pause in the hole to make sure to make it count

[guns01]

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

today

chest/shoulders(3)

10 min treadmill warmup
db press 25x10 40x10 55x15/3
special flys 25x10/3
reverse peck deck fly 75x20/3
db lats 30x12/3
6 ways 10x10/3

done fro the day i was supposed to do more caff work today but they are so sore right now i can barely walk. there was no way in hell i was going to put more load on them with them being so tender. good fast session to flush some blood in and get a good pump. training week is done and it was a very good one


meal 1
4 whole organic free range eggs
4oz sirloin
2 slice ez bread
1/2 tbl spoon coconut oil
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
2 scoops intra(10g creapure)
meal 4
8oz ground beef 97/3
2 cups jasmine rice
meal 5
8oz sirloin
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

[thudgens96]

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

even did a little bit of a couple sec pause in the hole to make sure to make it count

I like pausing in the bottom it's kind of weird but I kind of feel like I have more power after the pause in the bottom

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[guns01]

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

today

abs/calves/chest/delts

machine leg raise ss 40x10/4ss
machine crunches ss ss40x10/4
standing calf raise 315x10 355x10(10s)x10(10s)x10(10s)/4
banded incline db press 25x8 40x8 55x8 70x8 75x8/3
incline bb press 135x6 185x6 215x6 225x6 255x6 285x6
incline pro db fly 30x15 35x15/2
bent db lat swings 40x30/3
seated db lat swings 40x15/3
spider crawls x3/3

done for the day. solo day in the gym and my timing was a tad off today. ready to get out the door and got a call that my kid was sick. so going to get him put me about 45 mins off my timeline. adapt and over come. still got a good session in and felt pretty good and strong. i started to hit 315 on incline but i was solo and i figured i could get it but why push my luck and have to dump it? all in all a great pump and moved really really fast. i think i was hitting sets about every 30-45sec. so i was trucking along. elbows shoulders and everything felt really good. calves were still a bit tender surprisingly. still fought though and got them done today. hopefully that will pull some of the residual soreness out.


meal 1
4 whole organic free range eggs
4oz sirloin
2 slice ez bread
1/2 tbl spoon coconut oil
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
2 scoops intra(10g creapure)
meal 4
8oz ground beef 97/3
2 cups jasmine rice
meal 5
8oz sirloin
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

[thudgens96]

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

today

abs/calves/chest/delts

machine leg raise ss 40x10/4ss
machine crunches ss ss40x10/4
standing calf raise 315x10 355x10(10s)x10(10s)x10(10s)/4
banded incline db press 25x8 40x8 55x8 70x8 75x8/3
incline bb press 135x6 185x6 215x6 225x6 255x6 285x6
incline pro db fly 30x15 35x15/2
bent db lat swings 40x30/3
seated db lat swings 40x15/3
spider crawls x3/3

done for the day. solo day in the gym and my timing was a tad off today. ready to get out the door and got a call that my kid was sick. so going to get him put me about 45 mins off my timeline. adapt and over come. still got a good session in and felt pretty good and strong. i started to hit 315 on incline but i was solo and i figured i could get it but why push my luck and have to dump it? all in all a great pump and moved really really fast. i think i was hitting sets about every 30-45sec. so i was trucking along. elbows shoulders and everything felt really good. calves were still a bit tender surprisingly. still fought though and got them done today. hopefully that will pull some of the residual soreness out.


meal 1
4 whole organic free range eggs
4oz sirloin
2 slice ez bread
1/2 tbl spoon coconut oil
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
2 scoops intra(10g creapure)
meal 4
8oz ground beef 97/3
2 cups jasmine rice
meal 5
8oz sirloin
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

Another good one guns what do you mean by a db pro fly

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[guns01]

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

Another good one guns what do you mean by a db pro fly

Sent from my SM-S975L using Tapatalk

working the top shelf of the upper pec. instead of your palms facing each other during the fly they are actually facing down like you do when you pres. so palms away from you for the duration of the movement. puts a lot less stress on the bicep tendons as well

[MOUNTAIN-MAN]

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

Freaking love ur diet brother love it hell yea