Follow Along G's Run to the NA's

[thudgens96]

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

Kick ass session guns.

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[guns01]

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

today

abs/legs/cardio

standing lat pd crunches 70x10/5
reverse hypers x10/4
roller work
seated leg curls 75x10 90x10 105x10 120x20 135x20 165x6 195x6
leg press 200x8 290x8 380x8 470x8 540x8 720x8 900x8 ss begins 1080x8ss 1080x8ss 1080x8ss
sm lunges ss ss135x8 ss135x10 ss135x12
ssb squats 155x4 205x8 255x8 255x8
db stiff leg 3/4 50x10/2
banded sled drag with 160lbs additional resistance 40 yards for one round
sled push with 160 additional resistance 20 yards for 2 rounds
strap sled drag 160lbs additional resistance 20 yards for 1 round

done for the day. as it is noted with the sled work i am easing back in for now and using it for more cardio and recovery at this point. it felt really really light even after training, and that is a very good sign. i need to note that my calves are still super wrecked form weds session. they are freaking painful. my legs are probably going to be torn up pretty good because i ran out of intra and forgot to order more with all the running around with my kids sports. so that monkey wrenches my recovery a tad bit. my knees are a little angry today also but so is the mrs so it could be from storms and i was really surprised with how heavy i was able to get on the leg presses today with very little pain at all. the first set of lunges and squats sucked pretty good too. other than that everything is good as gold


meal 1
8oz ground turkey
8oz sweet potato w/cinnamon
meal 2
8oz turkey patty melt with baby swiss and provolone fat free\(i am loving these bad boys)
flat out bread
2 tbl spoons coconut oil
meal 3
10oz shrimp
2 and half cup white rice
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
meal 5
8oz ground turkey
1 cup oats
meal 6
8oz ground turkey
2 cups spinach

[guns01]

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

today

arms

10 min treadmill warmup)guts are jacked up so no abs)
roller work
v bar pd 80x10 100x10 120x10 ss start 140x10ss 160x10ss 170x10ss 180x10ss
fat grips db curls ss ss20x6 ss25x6 ss30x6/2
machine dips ss 180x8/4ss
fat grips ez bar curls ss ss60x6 ss70x6/3
banded sm jm press ss 135x8/4ss
db hammers ss ss30x15/4

done for the day. early early morning today and guts are absolutely wrecked. so i i opted out of doing abs today instead of crapping my pants. got a great super fasted paced session in today with a stupid pump. i hate arms for this very reason haha. nothing to really note other than my shoulders being stupid angry and my guts being jacked up. i went quite light on the machine dips because of the shoulder issue and they tend to compound it even more. day off tomorrow and a new training week fires up on friday. i am planning on starting up the sled work again on friday hopefully if weather permits.


meal 1
4oz steak
4 whole eggs
p28 bagel with cheddar and a little bit of a1
meal 2
protein cake
intra
2 scoops intra md
meal 3
10oz shrimp
2 and half cup white rice
2 tbl spn coconut oil
meal 4
8oz chicken
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats
meal 6
8oz ground turkey
2 cups spinach
beets

[guns01]

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

Nutrition looking good Guns.

thanks man. i did dick up and forgot to edit out the omlette but i got it fixed now. back on the growing track

[qhams]

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

Nutrition looking good Guns.

[guns01]

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

today

calves/chest/delts/calves

machine toe press 170x10(10) 190x10(10) 210x10(10) 230x10(10)
machine flys 75x10 90x10 105x10 120x10/4
db lats ss 20x8 25x8/4ss
pec minor dips 4 sets none below 15 reps
reverse cable rear delt fly ss 25x15(15)/4ss
pec minor dips ss 4 sets none below 15 reps
machine shoulder press ds/ss 120x8ds 100x8ds 80x8ss
pec minor dips 14 reps
seated calf raise ss 50x10ss 75x10ss 100x10ss 125x10ss
tibia raise ss ss40x20/4

done for the day. nothing fancy or noteworthy today. chest is probably going to be pretty wrecked from all the pec minor dip super sets


meal 1
8oz ground turkey
8oz sweet potato w/cinnamon
meal 2
8oz turkey patty melt with baby swiss and provolone fat free\
flat out bread
2 tbl spoons coconut oil
intra
2 scoops intra md
meal 3
10oz shrimp
2 and half cup white rice
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
meal 5
8oz ground turkey
1 cup oats
meal 6
8oz ground turkey
2 cups spinach

[guns01]

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

today

abs/back/calves

standing lat pd crunches 70x10/5
roller work
meadows rows 25x8 50x8 75x8 100x8 125x8/3
deads 135x5 185x5 225x5 275x5 315x5 ss365x4/5ss
chins ss x9 ss x8 ss x8 ss x7 ss x6
stretchers 100x10 120x10 120x10
banded hypers x15drop band x10 for 3 rounds
seated calf raise ss 50x10ss 75x10ss 100x10ss 125x10ss
tibia raises ss ss40x25 ss40x25 ss40x20 ss40x20

done for the day. really good session today and i actually felt damn strong. the urge i was about to crap my pants was ever present as my guts are still adapting to my change up in diet but that's always been a part of life for me haha. i did torque my neck and trap a smidge doing deads so i i opted not to go higher in weight on my work sets. nothing major and it has been an issue since sleeping on it funky a couple days ago. pumps are really really good lately and note worthy. one issue i need to address and get figured out is i have been shaking like a cat shitting razor blades 24/7. i am figuring it is coming from not being 100% sugar deprived and my body not being used to all the additional glucose. that is just my guess and if it hasnt subsided in a couple weeks i will go get checked out. kind of freaky cause my bad side does it all the time and now my good side is going it as well. so i will be keeping an eye on it.


meal 1
8oz ground turkey
1/3 cup cor
2 tbl spn pb
meal 2
protein cake w/ 2tbl spn pb and coconut flakes
intra
3 scoops intra md
meal 3
8oz steak w/gravy
8oz mashed white potatoes w/organic grass fed butter
slice of strawberry rubarb pie 2 scoops vanilla ice cream (no sugar added)
meal 4
8oz chicken
2 and half cups jasmine rice
meal 5
8oz ground turkey
8oz sweet potato
meal 6
8oz ground turkey
2 cups spinach

[guns01]

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

today

abs/chest/delts/tris/back

decline situps x10/4
roller work
hs banded chest press x10 x10 25x10 45x10 70x6 90x6 90x6 90x6
incline db fly press ss 40x8ss 50x8ss 60x8ss 60x8ss
incline bb press ss ss195x12 ss225x9 ss275x6 ss275x6
machine fly ss 120x10ss 135x10ss 135x10ss 135x10ss
pec minor dips/dips ss ss x8/x9 ss x8/x8 ss x8/x6 ss x8/x4
banded jm press 135x6 135x8 115x8 115x8
dual cable cross body rear delt cross 25x15/3 25x50p at the top
medium ng pulldowns 85x10 100x20 120x17 140x14 140x11 140x8

done for the day. wow what a kick in the nuts today. moved some pretty good weight around but my chest and shoulders are absolutely smoked. lats are as well. the pump was a bit much but everything felt really good other than my shoulder. it got hammered pretty good from all the band work. this is going to be a long program haha. i def felt really strong today though which is a plus.


meal 1
chirizo fiesta omlette
new york cheese cake pancakes
meal 2
8oz turkey patty melt with baby swiss and provolone fat free\
flat out bread
2 tbl spoons coconut oil
intra
2 scoops intra md
meal 3
trukey spagetti
100g worth brown rice pasta
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
meal 5
8oz ground turkey
1 cup oats
meal 6
8oz ground turkey
2 cups spinach

[guns01]

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

today (new off season has begun)

abs/legs

standing lat pd crunches 70x10/5
reverse hypers x10/4
roller work
lying leg curls 60x10 80x10 100x10 120x10x9x8x8x6x6 (20 sec rest between the work sets)
squats 45x10 135x8 185x8 225x8 275x8 315x8 315x6 315x6 315x6 315x6 315x6 315x6
leg press 270x30 270x25 180x60
db stiff leg deads 50x10/2

done for the day. kicked off the new gaining season today with a nice nasty leg session. lower back and hips are just a tad bit off and tender but i dont think it's from anything other than getting used to moving up in weight. so i worked up to 315 for my work sets and rocked it. i felt 365 or even 405 but i got to get my back and hips used to it or it will ruin my training for the up coming weeks. so training smarter going in haha. knees are quite angry at me though and my legs are absolutely toast. so all in all today was a success and great day. no sled work due to very nasty weather. i will make it up though on one of my off days. should be adding in some additional types of sled work this program as well both for recovery and hypertrophy as well.

meal 1
4 whole eggs w/ cheese
4oz breakfast steak
p28 bagel
2 tbl spn coconut oil
meal 2
protein cake
2 tbl spn pb
intra
3 scoops intra md
meal 3
6oz bbq chicken
2 and 1/2 cups brown rice
2 tbl spn coconut oil
meal 4
6oz chicken
8oz red potato
meal 5
6oz ground turkey
1 cup oats
meal 6
6oz ground turkey
2 cups spinach

[guns01]

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

Your lucky to find a doc who pushed a cheaper and healthier alternative than damn drugs.

haha the other regular docs had tried all the other fancy smancy stuff before they ref me to the gastro doc. that's when he did all his testing and figured out what the actual issue was and said the other docs where idiots and should have tried the most simple approaches first before resorting to meds

[qhams]

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

man, mine was so bad i went to the doc thinking i was having a heart attack at one point. it took them about 3 years to figure out that antacids were making it worse and to send me to a gastro doc to figure out i needed the addition of acid and not crushing my acid even further. i was a happy camper for the most part after that haha. baking soda for to much and acv for too little is what he told me. the cool thing about acv is that not only does it balance out your gut acid but it also improves blood sugar control, detoxes your body and a bunch of other great things in your body. it's cheap too and most likely isnt going to kill us or make us have to take other meds to counter it's bad effects lol

Your lucky to find a doc who pushed a cheaper and healthier alternative than damn drugs.

[guns01]

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

I second this. Apple Cider Vinegar or HCL with pepsin helps with heartburn. Heartburn to my understanding is from to little stomach acid, which results in food sitting in your stomach and then you burp alll that stuff up all day long. ACV and HCL raise stomach acid levels and improve digestion.

man, mine was so bad i went to the doc thinking i was having a heart attack at one point. it took them about 3 years to figure out that antacids were making it worse and to send me to a gastro doc to figure out i needed the addition of acid and not crushing my acid even further. i was a happy camper for the most part after that haha. baking soda for to much and acv for too little is what he told me. the cool thing about acv is that not only does it balance out your gut acid but it also improves blood sugar control, detoxes your body and a bunch of other great things in your body. it's cheap too and most likely isnt going to kill us or make us have to take other meds to counter it's bad effects lol

[qhams]

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

idk man, look at the research and all the feedback with all issues people are having right now. myself i use a ton of organic apple cider vinegar(moms brand with pulp) and baking soda. it works very well for me when i dont heat a bunch of crazy stuff haha and keeps mine well at bay

I second this. Apple Cider Vinegar or HCL with pepsin helps with heartburn. Heartburn to my understanding is from to little stomach acid, which results in food sitting in your stomach and then you burp alll that stuff up all day long. ACV and HCL raise stomach acid levels and improve digestion.

[guns01]

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

yesterday

cardio/bi/tri/calves

10 min step mill intervals 1-1
standing db curls 15x8 20x8 25x8 30x8/4
db hammers 30x8/4
vbar press downs 100x10 120x10 140x10 150x10/4
one arm db french press 30x10/4
seated calf raise 75x10/4

done for the day. final workout of my deloading and recovery period. i fire up a new program on friday because my training week is being adapted to my kids sports sched and wife's work sched. got to work around the family a bit and not get my gym time cut short on longer duration workouts. my weight has balanced out now at 250 so up 12lbs with abs and obliques still showing, glutes have faded a tad but lines are still showing as well. legs still looking pretty nasty so i would venture to guess we are firing up around 8-9%. maybe a little less but i am guessing based off of appearance right now and not numbers. i am ready to get it fired up for sure though and hopefully we can get out of the gate nice strong and healthy. should be in to see my therapy lady in the next couple of weeks. so any imbalances we should get knocked out really quick.


meal 1
4 whole eggs w/2 slices of cheese
4 slices of ez bread
2 tbl spn coconut oil
meal 2
protein cake
2 tbl spn pb
meal 3
6oz bbq chicken
2 and 1/2 cups brown rice
2 tbl spn coconut oil
meal 4
6oz chicken
8oz red potato
meal 5
6oz ground turkey
1 cup oats
meal 6
6oz ground turkey
2 cups spinach

[thudgens96]

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

idk man, look at the research and all the feedback with all issues people are having right now. myself i use a ton of organic apple cider vinegar(moms brand with pulp) and baking soda. it works very well for me when i dont heat a bunch of crazy stuff haha and keeps mine well at bay

Cool man I will give that a try I definitely don't want anything going wrong in the middle of this opportunity Mountain Man has given me. Life has actually never been this good for me. Better knock on some wood.lol

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