Follow Along G's Run to the NA's

[thudgens96]

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

Keep up the good work guns

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[guns01]

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

today

chest/tris/shoulders

10 min treadmill warmup
banded machine press 80x8 100x8 120x8 140x8 160x8 180x8 200x8 210x8 220x7
incline bb press 205x6 225x6 275x6 315x6
incline db press 60x6 70x6 80x6 90x6 105x6
dips x15/2
v bar press downs ss 120x10ss 140x10ss 160x10ss 180x10ss
close grip pushups ss ss x33 ss x19 ss x17 ss x14
bent over db lats ss 25x15/4ss
spider walks ss x2/4
db lats ss 25x15/2ss
spider walks ss x2/2

done for the day. took yesterday off because of the mrs work sched this week. so that worked out in my favor. so today was a good a very strong day for me and we pushed the pace. pump was insane and quite painful lol. i am very very happy with the time and numbers for sure though. no issues with either shoulder at all today so that was another nice addition.


meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
intra
2 scoops intra
meal 3
8oz turkey patty melts
10oz red potato
2 tbl spn coconut oil
meal 4
8oz turkey
10oz red potato
2 tbl spn coconut oil
meal 5
8oz ground turkey
2 cups white rice

[guns01]

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

today

legs

10 min stationary bike
roller work
lying leg curl 1.5s 40x10 60x10 80x10 80x10/4
ssb squats 165x6 215x6 255x6 305x6 345x6 395x6
leg press 580x15/4
leg extensions 105x8 120x8 ds135x8ds 120x8ds 105x8ds 75x41

done for the day. i did arms day before yesterday with cardio but i didnt log it here. it was a really good strong day as always and i hated it. great session today though. moved some really strong numbers with a very very good pace. only waiting long enough for partner to go and we did that the entire duration. pump was insane by the end. i omitted out my stiff legs for today because my back is a tad bit tender and i dont want to push it just yet. i did opt for the ssb today which is much heavier than the regular bar and keeps your back a lot tighter during the movement. i like the change up with that from time to time. the only thing better than leg day is cheat meals haha.


meal 1
4 whole eggs
1/2 cup whites
2 oat bagels w/pb
meal 2
protein cake
intra
3 scoops intra
meal 3
8oz turkey patty melts
10oz red potato
2 tbl spn coconut oil
meal 4
8oz turkey
10oz red potato
2 tbl spn coconut oil
meal 5
8oz ground turkey
2 cups white rice
meal 6
prob going to do some shrimp po boys and a slice or two of cake. that or doughnuts.

[guns01]

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

today

abs/back/hams

standing lat pd crunches 70x10/4
roller work
meadows rows 25x8 50x8 75x8 100x8 125x8 135x8 145x8 150x6 150x6
wide grip traction pulldowns 120x8 140x8 160x8 180x8
dead lift shrugs 135x5 185x5 235x5 295x5 335x5 285x5
machine rows w/trap rhomb emphasis 135x10/3
banded hypers x21d x16 x17d x16
lying leg curls 80x10/5

done for the day. grueling ass workout but felt great after 2 off days in a row. program calls for 3 off days this week so i took two off in a row and get another one this week. that's a nice change of pace haha. elbows are about the only thing that got angry today but not to awful bad at all. great pump today and those dead shrugs being explosive are brutal and insane at the same time. i choose a great jump with them today though. all in all a great session across the board that the blasted through really quick.



meal 1
4 whole eggs
1/2 cup whites
2 oat bagels w/pb (digging these)
meal 2
protein cake
intra
3 scoops intra
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz turkey
8oz sweet potatoes
2 tbl spn coconut oil
meal 5
8oz ground turkey
2 cups white rice
meal 6
supposed to be a cheat. may do it today or push it tomorrow because of kids game. havent made the call yet

[thudgens96]

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

Damn brother moving some Steele today good work.

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[guns01]

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

today

chest/tris/delts

10 min treadmill warmup
ng machine press 80x8 100x8 120x8 140x8 160x8 180x8 200x8 220x8 210x8
decline bb press 185x8 225x8 245x8 265x8 285x8 305x8 315x5
incline bb press 185x8 225x8 245x8 275x8
flat db press 70x8 70x8 70x8
v bar press downs ss 100x10ss 120x10ss 140x10ss 160x10ss 180x10ss
one arm db extensions ss ss25x10/5
bb raise ss 50x12/5ss
spider walks ss ss x3/5

done for the day. another great strong day in today. shoulder was really angry right out of the gate but i was still able to push nice and hard with no real issues. only downside was after i racked the bb at the end of front raises i got some brutal back spasms in my lat and over my ribs on my back. it is still doing it off and on ours later. may have pinched a nerve or something, idk but it is pretty damn uncomfortable haha.


meal 1
4 whole eggs
1/2 cup whites
2 oat bagels w/pb
meal 2
protein cake
intra
2 scoops intra
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz turkey
8oz sweet potatoes
2 tbl spn coconut oil
meal 5
8oz ground turkey
2 cups white rice

[thudgens96]

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

i got the pink econo prowler. i have to haul it back and forth to the gym because it's mine and i dont trust people haha. if you sign up for their newsletter they run sales on them from time to time and you can get them for much cheaper also

Thanks again my man.

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[guns01]

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

Thanks brother going to check that out right now.

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i got the pink econo prowler. i have to haul it back and forth to the gym because it's mine and i dont trust people haha. if you sign up for their newsletter they run sales on them from time to time and you can get them for much cheaper also

[thudgens96]

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

my team chipped in and bought me one. it was 300 i believe for the economy one. you can look at the various different ones at elitefts.com. that's where we got it from.

Thanks brother going to check that out right now.

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[guns01]

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

I wonder how much one of those cost cause my gym has nothing like that. But understand the benefits.

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my team chipped in and bought me one. it was 300 i believe for the economy one. you can look at the various different ones at elitefts.com. that's where we got it from.

[thudgens96]

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

it's a prowler sled. one you push pull row or pretty much anything you can imagine with it haha. it is probably close to the worse cardio in the world but does so many great things and takes half the time to get done haha. recovery, build cario and add some tissue. i immediately jumped on board and now i am a believer.

I wonder how much one of those cost cause my gym has nothing like that. But understand the benefits.

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[guns01]

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

Moving some weight today. Don't want to do understand like a dumb ass but what do you mean sled work like tackling sled from football or a sled you drag.

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it's a prowler sled. one you push pull row or pretty much anything you can imagine with it haha. it is probably close to the worse cardio in the world but does so many great things and takes half the time to get done haha. recovery, build cario and add some tissue. i immediately jumped on board and now i am a believer.

[thudgens96]

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

today

10 min stationary bike warmup
roller work
lying leg curls 60x10 80x10 100x10(warmups 120x15 140x12 160x10 200x6 100x25
leg press 180x10 270x10 360x10 540x10 720x10 900x10 ds 1010x10ds 810x8ds 720x8ds 630x25
sm squats 135x6 185x6 225x6 275x6 ds315x8ds 225x6ds 185x10
hacks 180x8 270x8 360x8
sled work 6 rounds 180lbs additional resistance 20 yards each round. dragging
sled work 6 rounds 180lbs additional resistance 20 yards each round. pushing

done for the day. i felt great today so we got crazy with heavy weight and some pretty high reps. back is a little bit tight and hip flexor is a tad bit angry but other than that smooth as butter. we trained at a different gym, so their machines are a little different and better made. they actually have a vertical smith so i was able to give the back a little break and squat in the smith machine for a change. very happy with today's work for real though.


meal 1
2 power muffins
2 tbl spn coconut oil
meal 2
protein cake
intra
3 scoops intra
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz turkey patty melt
8oz sweet potatoes
2 tbl spn coconut oil
meal 5
8oz ground turkey
2 cups white rice
meal 6 cheat meal
no clue whatsoever i may do pizza a sub or something. idk just yet

Moving some weight today. Don't want to do understand like a dumb ass but what do you mean sled work like tackling sled from football or a sled you drag.

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[guns01]

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

today

10 min stationary bike warmup
roller work
lying leg curls 60x10 80x10 100x10(warmups 120x15 140x12 160x10 200x6 100x25
leg press 180x10 270x10 360x10 540x10 720x10 900x10 ds 1010x10ds 810x8ds 720x8ds 630x25
sm squats 135x6 185x6 225x6 275x6 ds315x8ds 225x6ds 185x10
hacks 180x8 270x8 360x8
sled work 6 rounds 180lbs additional resistance 20 yards each round. dragging
sled work 6 rounds 180lbs additional resistance 20 yards each round. pushing

done for the day. i felt great today so we got crazy with heavy weight and some pretty high reps. back is a little bit tight and hip flexor is a tad bit angry but other than that smooth as butter. we trained at a different gym, so their machines are a little different and better made. they actually have a vertical smith so i was able to give the back a little break and squat in the smith machine for a change. very happy with today's work for real though.


meal 1
2 power muffins
2 tbl spn coconut oil
meal 2
protein cake
intra
3 scoops intra
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz turkey patty melt
8oz sweet potatoes
2 tbl spn coconut oil
meal 5
8oz ground turkey
2 cups white rice
meal 6 cheat meal
no clue whatsoever i may do pizza a sub or something. idk just yet

[guns01]

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

today

calves/arms/cardio

seated calf raise ss 50x10ss 75x10ss 100x10ss 125x10ss 150x10ss 175x10ss
tibia raise ss 30x20 ss30x20 ss30x20 ss 30x53 ss30x37 ss30x31
db curls (warmups) 5x8 10x8 15x8 25x8
b bar press downs ss 80x10 100x10 120x10 140x10(warmups) 160x10ss 180x10ss 200x10ss 200x10ss 200x10ss
db curls w/fg attachment ss ss30x8 ss35x8/4
bench dips ss x21ss x19ss x17ss x17ss
ez bar curl w/fg attachment ss ss80x6/4
db hammers w/fg attachment ss 40x8ss 35x8ss 35x8ss
db skullies ss ss30x12/3
8min step mill intervals 1-1 (was going to do 10 but i was ready to piss down my leg and had to quit(

done for the day. stupid nasty pumps as always. everything felt really good and smooth today. not as strong as i felt i was going to be going in but the grip attachments make movements very difficult and you have to use much lighter weight for damn sure. great and successful day. friday will begin my ramp up again. cardio abs the whole shebang


meal 1
4 whole eggs
1/2 cup whites
2 english muffins w/pb
meal 2
protein cake
intra
2 scoops intra
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz turkey patty melt
8oz sweet potatoes
2 tbl spn coconut oil
meal 5
8oz ground turkey
2 cups white rice