Follow Along G's Run to the NA's

[guns01]

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

today

arms

10 min treadmill warmup

standing db curls 10x10 15x10 20x10 25x10 30x6 35x6/2
machine preacher curls 80x12 100x12/3
db hammers 25x10f x10p/3
standing ez bar curls 75x10 20sec x8 20sec x6/3
rope cable pushdowns x15/2 x12 with a pause and x10 pump /4 sets (no clue how heavy these were i just kept adding weight because the numbers on the stack were rubbed off)
bench dips x27 x24 x17 x15
assist machine pressdowns 200x8/3

done for the day. oh man brutal pumps today. as a matter of fact they are still full and painful haha. good session today at a different than normal gym today. so got a nice change in scenery and equipment. prep mode kicks off today. i am going to try and remember to add in the various changes i do with supps and such. i put them in my actual log i write but i tend to forget to do so here. so i will list what i am currently taking at the bottom here as of right now.

meal 1
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
2 scoops peri md w/gal water
meal 2
8oz turkey
8oz sweet potato
meal 3
8oz cod
8oz red potato
meal 4
8oz tcod
1/3 cup cream of rice with sugar free jelly
2 tbl spn coconut oil
meal 5
8oz turkey
flat out bread
8oz red potato
1 cup broc
meal 6
8oz turkey
4 slice ez bread
1/4 cup sour kraut

supps in the lineup right now
orange triad
vit d and k with sea iodine
super bio curcummin
chelated mag
fish oil
hawthorn berry
cinnamon
gaba
ala
nac

[guns01]

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

today

abs/calves/legs/cardio

decline leg raise x10/4
standing calf raise 335x10 355x10 395x18 395x16 395x15 395x14 395x12 395x11
roller work
lying leg curls ss 60x10 80x10 100x10 start ss 120x12/4ss
seated leg curls ss ss135x8/4
adductors 190x12/4
one leg leg press 90x10 180x10 270x10 360x10/4
reverse sled drags 160lbs additional resistance 4 rounds for 40 yards each.

done for the day. not a bad session at all today. really good pump and power with an ok pace. we didnt get ape shit crazy but went pretty much back to back for the duration. i was actually really surprised at how good my cardio has held up doing the sled work today. no breathing issues at all but the leg pain and pump was what it always is haha. another great day in the books.

meal 1
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
2 scoops peri md w/gal water
meal 2
8oz turkey
8oz sweet potato
meal 3
8oz cod
8oz red potato
meal 4
8oz tcod
1/3 cup cream of rice with sugar free jelly
2 tbl spn coconut oil
meal 5
8oz turkey
flat out bread
8oz red potato
1 cup broc
meal 6
8oz turkey
4 slice ez bread
1/4 cup sour kraut

[guns01]

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

today

chest/delts/cardio

10 min treadmill warmup
incline db press 25x8 40x8 55x8 70x8 90x8 105x8
incline bb press 155x6 175x6 225x6 265x6 285x6 315x6
stretch pushups x27 x17 x11
machine flys 135x10(x5p) 150x8(x10p) 165x6(x10p)
reverse peck deck fly 90x20/3
over and back press to full lock 95x10/3
db lats 10 and 2 20x12/2
10 min step mill intervals 1-1

done for the day. super bad pressed for time today so this was a marathon of a session. even though the pace was stupid fast we were still able to move some really good weight. the mrs hit 135 for 6 on the incline with no spot whatsoever and we were probably only getting max 30 sec between sets if we were lucky. today was also my first official day of interval cardio. it beat my ass down big time. i felt and thought i was in much better condition cardio wise than i actually am haha. i almost puked and my legs were trying their damndest to cramp up on me. the first 3 sprints were golden and i could control my breathing. the remainder i was sucking air like a champ. love the process even though it sucks ass at the time haha. plus i will pass out or die before i quit something i have in my head to do.


meal 1
8oz turkey
meal 2
8oz turkey
1 cup of spinach
meal 3
4 organic free range eggs
1 cup oats
2tbl spn bp and a dash of sugar free jelly
intra
2 scoops peri md w/cal water
meal 4
8oz tcod
8oz red potato
2 tbl spn coconut oil
meal 5
8oz turkey
8oz sweet potato
1 cup broc
meal 6
8oz turkey
1/4 cup sour kraut

[Trixie]

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

WOW!!! Super to hear about the Boss hitting 135x6. She is as determined as you are to press through and hit new pr's. Love you all! let them know I miss and love them.

[guns01]

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

today

calves/back/cardio

machine toe press 210x10 250x10x10p10sec stretch 270x10x10p10sec stretch/2 290x10x10p10sec stretch
hs pull downs w/iso contraction 25x8 35x8 45x8 70x8/4
one arm machine rows (simulating one arm bb rows) 140x8 150x8 160x8 170x8
rack pulls 184x2 225x2 315x2 315x3/5
db pull overs 60x10/3
chin ups of death 2 wide 2 medium and 2 neutral all sets to failure
incline db concentration curls 20x10/4
reverse bb curls 40x12/3
sled rows 140lbs additional resistance 4 rounds 40 yards each.

done for the day. not my strongest day on the books but everything other than that felt really good. really pushed the weight up on the sled rows and did them all back to back with about 20 sec rest between sets. the whole workout we really drove the pace hard. no time crunch today but we went hard. that could be why strength was down a bit. the mrs wasnt haha but mine was. she is actually moving up in strength while mine was off today a bit. eh, it's all good could be a little tired or whatever. we dont have 100% days every day. well now that i think about it, it damn sure could have been killing myself on the intervals yesterday. that's most likely what it is. figured that one out just now.


meal 1
8oz turkey
meal 2
8oz turkey
1 cup of spinach
meal 3
4 organic free range eggs
1 cup oats
2tbl spn bp and a dash of sugar free jelly
intra
3 scoops peri md w/cal water
meal 4
8oz tcod
8oz red potato
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup broc
meal 6
8oz turkey
1/4 cup sour kraut

[thudgens96]

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

today

calves/back/cardio

machine toe press 210x10 250x10x10p10sec stretch 270x10x10p10sec stretch/2 290x10x10p10sec stretch
hs pull downs w/iso contraction 25x8 35x8 45x8 70x8/4
one arm machine rows (simulating one arm bb rows) 140x8 150x8 160x8 170x8
rack pulls 184x2 225x2 315x2 315x3/5
db pull overs 60x10/3
chin ups of death 2 wide 2 medium and 2 neutral all sets to failure
incline db concentration curls 20x10/4
reverse bb curls 40x12/3
sled rows 140lbs additional resistance 4 rounds 40 yards each.

done for the day. not my strongest day on the books but everything other than that felt really good. really pushed the weight up on the sled rows and did them all back to back with about 20 sec rest between sets. the whole workout we really drove the pace hard. no time crunch today but we went hard. that could be why strength was down a bit. the mrs wasnt haha but mine was. she is actually moving up in strength while mine was off today a bit. eh, it's all good could be a little tired or whatever. we dont have 100% days every day. well now that i think about it, it damn sure could have been killing myself on the intervals yesterday. that's most likely what it is. figured that one out just now.


meal 1
8oz turkey
meal 2
8oz turkey
1 cup of spinach
meal 3
4 organic free range eggs
1 cup oats
2tbl spn bp and a dash of sugar free jelly
intra
3 scoops peri md w/cal water
meal 4
8oz tcod
8oz red potato
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup broc
meal 6
8oz turkey
1/4 cup sour kraut

I have to say brutha I already miss Alf.

Sent from my SM-S975L using Tapatalk

[guns01]

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

I have to say brutha I already miss Alf.

Sent from my SM-S975L using Tapatalk

that's actually me man. baby1 brings out my actual picture this time of year to celebrate my love of cadberry eggs. to bad i cant have any till summer time

[thudgens96]

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

that's actually me man. baby1 brings out my actual picture this time of year to celebrate my love of cadberry eggs. to bad i cant have any till summer time

Lmao

Sent from my SM-S975L using Tapatalk

[guns01]

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

Lmao

Sent from my SM-S975L using Tapatalk

i also have to wear a helmet as well. i change that bad boy up with the seasons as well. that fucker gets hot in the summer time lmfao

[thudgens96]

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

i also have to wear a helmet as well. i change that bad boy up with the seasons as well. that fucker gets hot in the summer time lmfao

Lmao brother I needed that laugh going to see my mom in the hospital. She's good but still it's your mom in the hospital

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[guns01]

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

Lmao brother I needed that laugh going to see my mom in the hospital. She's good but still it's your mom in the hospital

Sent from my SM-S975L using Tapatalk

man that's never good at all

[guns01]

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

today

legs/cardio

5 min stationary bike
roller work
lying leg curls 60x10 80x10 100x10 120x10 140x10 140x10 140x10 140x10+5forced and x20partials
squats x10 135x10 185x10 225x10 275x10 315x10 365x10
leg press (mid plate and close stance) 180x8 270x8 360x25/3
bulgarian split squats 55x10 and 5partials/3
sled drags 230lbs additional resistance 4 rounds 40 yards each

done for the day. holy sweet baby jesus i am killed today. this doesnt look so bad on paper but man being low carb it was actual crazy. my back and hips were a tad bit tight and tender going in but loosened up as we moved along. i also think i found a good weight for my sled work to really push hard. i may try a combo of different intensity techniques as i go with this stuff. we shall see. leg pump was so bad that their are no words to actually describe it and i went to pretty much my pain thresehold and then some more than once today. great session and day. we are also going to hit the sauna up tonight most likely for a 20 min stint. recovery and detox etc.... is in full effect

meal 1
8oz turkey
meal 2
4 whole eggs
2 cups spinach
intra
3 scoops peri md
meal 3
8oz turkey
meal 4
8oz turkey
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup broc
meal 6
8oz turkey
1/4 cup sour kraut

something i forgot to note here is that i do a full squeezed lemon and 2 tbl spoons organic apple cider vinegar firs thing in the am and 2 more sets of 2 tbl spoons of acv during the day

[Trixie]

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

today

legs/cardio

5 min stationary bike
roller work
lying leg curls 60x10 80x10 100x10 120x10 140x10 140x10 140x10 140x10+5forced and x20partials
squats x10 135x10 185x10 225x10 275x10 315x10 365x10
leg press (mid plate and close stance) 180x8 270x8 360x25/3
bulgarian split squats 55x10 and 5partials/3
sled drags 230lbs additional resistance 4 rounds 40 yards each

done for the day. holy sweet baby jesus i am killed today. this doesnt look so bad on paper but man being low carb it was actual crazy. my back and hips were a tad bit tight and tender going in but loosened up as we moved along. i also think i found a good weight for my sled work to really push hard. i may try a combo of different intensity techniques as i go with this stuff. we shall see. leg pump was so bad that their are no words to actually describe it and i went to pretty much my pain thresehold and then some more than once today. great session and day. we are also going to hit the sauna up tonight most likely for a 20 min stint. recovery and detox etc.... is in full effect


something i forgot to note here is that i do a full squeezed lemon and 2 tbl spoons organic apple cider vinegar firs thing in the am and 2 more sets of 2 tbl spoons of acv during the day

That is a leg day that could kick a mules ass. you killed me on one similar. Low carb puts it on a different level. Tell me why you upped your ACV.

[guns01]

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

That is a leg day that could kick a mules ass. you killed me on one similar. Low carb puts it on a different level. Tell me why you upped your ACV.

i actually didnt up it. that's my normal dose, i just backed off a little bit for a little while and now back to full protocol

[guns01]

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

today

abs/calves/chest/delts/cardio

decline leg raise ss x10/4ss
incline situps ss ss x10/4
seated calf raise 50x10 75x10 100x10(10s)x10(10s)x10(10s)/4
hs banded bench press 25x8 45x8 70x8 90x8 115x8
bench press 1.5s 135x8 185x8 225x8/4
pro grip flat db flys 25x10 30x10/3
bent over db lats 20x20/4
heavy db lat swings 50x15/4
db front raise 15x12/4
10min step mill intervals 1-1

done for the day. nice session today. felt pretty good and strong for a low carb day. all the weights moved really good and still got a pretty good pump going. the shoulder pump was actually painful. i felt a whole hell of a lot better doing the intervals today. i concentrated on controlling my breathing, so it went a hell of a lot smoother. another great day in the books. calves sucked as always haha very painful.


meal 1
8oz turkey
meal 2
60g whey iso
1/3 cup cor
2 tbl spn natty pb
intra
3 scoops peri md
meal 3
8oz sirloin
meal 4
8oz turkey
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup broc
meal 6
8oz turkey
1/4 cup sour kraut