Follow Along G's Run to the NA's

[guns01]

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

today

detox/cardio/calves/low back work

20 minutes early am sauna session

20 min treadmill
machine toe presses 170x10/4
reverse hypers x10/4
hypers x10/4
roller work

that's it for the day. training this week is going to be pretty boring. just moving blood and fluid around and healing up. i will do some light back and legs thurs and friday and then start up no shit deload work on sunday most likely. if not i will fire up a new training week on monday. may toss in some ab work tomorrow as well. i am playing it by ear and only working parts that are sore and i have been having some tightness in. sled will most likely come back in on friday as well. all my training crew says yay to that one for sure haha

[MOUNTAIN-MAN]

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

Still kicking that irons ass and eating all the food a true insperational person on a day I need it the most respect love and thanks to
U for
All u do for Fg brother

[guns01]

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

today

cardio/abs/lower back (deloading)

20 min treadmill
seated calf raise ss 50x10/4ss
tibia raises ss ss40x20/4
reverse hypers x10/4
hypers x10/4

not a whole lot today. just flushing some blood through and moving a little bit of water around. i am also having a free weekish of eating whatever i want whenever i want it. i am letting my body recover and reboot for a week then i am going back into a normal program and will be slowly raising my intake back up. for the time being or should i say this week i will only be doing active recovery to destress my cns and let my joints and tendons heal up form the beating i have put them through for the last 12 weeks. my normal end of the program program haha.

[guns01]

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

Looking good Guns. Arms and back looking great man! Everything else looks good as well, but IMO your back and arms look the best.

thanks man. i put a hell of a lot of effort into my back this past year. my arms and legs pretty much grow and shape very easy, everything else i have to hammer the crap out of it. say tuned for what is coming up next. a whole new approach to training that i have never attempted before. it should be interesting

[qhams]

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

last week with a little teaser pic

Looking good Guns. Arms and back looking great man! Everything else looks good as well, but IMO your back and arms look the best.

[guns01]

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

today

rest and relaxation day

nothing special just a chilling day. i am slowly ramping the cals back up as of today. i am happy with that for sure haha. and even though i hate off time from the gym a break is def in need. my body is worn out


meal 1
10oz ground turkey
8oz sweet potato
meals 2
10oz turkey
10oz red potato
2 tbl spn coconut oil
meal 3
10oz turkey
1/3 cup cream of rice w/cinnamon
2 tbl spn almond butter
meal 4
10oz turkey
10oz red potato
2 tbl spn coconut oil
meal 5
10oz turkey
meal 6
10oz turkey

2 gallons of spring water

[guns01]

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

last week with a little teaser pic

[guns01]

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

today

arms

10 min treadmill warmup
roller work
standing ez bar curls 30x8 40x8 50x8 70x8/4
db preachers 25x8/4
db hammer curls 30x8/4
rope press downs 120x10/4
assist machine pressdowns 80x10/4
one arm db french press 25x10/3

done for the day. final workout of this program and now for some much needed rest and relaxation. looking and feeling pretty good. had to be easy today and not push to hard. the final week is supposed to be deprograming to a certain extent. i am super pleased with how everything has came in and played out.



meal 1
8oz ground turkey
50g sweet potato
1/3 cup cor w/cinnamon
2tbl spn pb
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
10oz red potato
2 tbl spn coconut oil
meal 3
8oz turkey
1/3 cup cream of rice w/cinnamon
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz turkey

[guns01]

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

yesterday

abs/legs/cardio

standing lat pd crunches 70x15/4
roller work
seated leg curls 75x10 90x10 105x10 120x10 135x10/3
machine leg press 315x10 390x10/4
leg extensions 90x10/4
banded sled drags 160lbs additional resistance 4 rounds of 40 yards each

done for the day. i had a freaking nasty brutal head ache all damn day yesteday. my sinuses were freaking about to explode and it made me absolutely miserable. got in and got a good pump and go leg day yesterday. no issues at all going on yesterday other than the freaking head ache. late on updating today because my kid had evals for volley ball, so i was on my feet for about 2 hours. that sucked ass for my feet haha but she did pretty good and got on the championship team from the last 2 years. i have history with one of the coaches so i would say that my bp spiked at about 300/300 when we crossed paths. other than that all is good. oh wait, my dog lifted his leg and pissed on my lifting belt yesterday and i blew my fuse on that one also. damn dick head


meal 1
8oz ground turkey
50g sweet potato
1/3 cup cor w/cinnamon
2tbl spn pb
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
10oz red potato
2 tbl spn coconut oil
meal 3
8oz turkey
1/3 cup cream of rice w/cinnamon
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz turkey

[guns01]

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

today

abs/back

decline situps x15/4
roller work (everything felt nice and loose)
mag ng low rows 85x12 100x12 120x12 140x12/4
wide grip pulldowns 100x10 120x10/3
cable pull overs 100x12 80x12 90x12/2

done for the day. nice easy pump day. in and out. i do have to note that i either got into something really bad yesterday or i caught a hell of a nasty bug. i had stupid bad gas, stomach pain the whole 9 yards. i didnt even want to eat it was so bad. i forced it and got everything in and went to bed super uncomfortable. i mean my gut was swollen 4-5x bigger than normal and even swollen out the sides. so it was bad. anyway, i woke up and spent a good 20 mins on the toliet clearing out everything. all good kinda after that but i still had some lingering issues this am. still not feeling 100% but much much better. i eliminated all spices and high fiber stuff out today as well. just to make sure everything gets balanced back out again normally.


meal 1
8oz ground turkey
50g sweet potato
1/3 cup cor w/cinnamon
2tbl spn pb
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
10oz red potato
2 tbl spn coconut oil
meal 3
8oz turkey
1/3 cup cream of rice w/cinnamon
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz turkey

[guns01]

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

today

abs/chest/delts

standing lat pd crunches w/vac 70x15/6 (wasnt the plan for today but everything else was being used and i wasnt in the mood to wait)
roller work
machine press 80x8 100x8 120x8 140x8 150x8 160x8/3
incline bb press 135x8 185x8 225x8/4 (did first two explosive and they werent supposed to be. oops)
hs incline press 90x8/4
reverse peck deck fly 75x15/4
db lats 25x10/4
db front raise 15x12/4

done for the day. nice easy last chest and shoulder work for the program. i may add in a little bit of shoulders on weds depending on how my tren e feels. i did some light mall walking with the mrs for cardio today haha. no shopping just walking, well i got a coffee and the new md. that was the whole purpose of the trip. joints feel good for the most part but knees are a little dry and achy. i tightened down even more from yesterday to today with the high carb addition. i am still pretty gassy but no bloating and i am getting a smidge of cramping still. i am adjusting my sodium up a little bit higher and tightening up my water as well. the spices are coming out also so hopefully that curtails the stupid alpo stinky gas.



meal 1 (new concoction)
8oz ground turkey
50g sweet potato
1/3 cup cor w/cinnamon
2tbl spn pb
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
4 slices ez bread
10oz red potato
2 tbl spn coconut oil
meal 3
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz turkey
4 slices ez bread
8oz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz turkey

[guns01]

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

today

abs/legs/cardio

standing lat pd crunches 70x15/4
reverse hypers x15/4
roller work
seated leg curls 75x10 90x10 105x10 120x10 135x10 135x10 135x10
machine leg press 315x10 390x10/4
leg extensions 75x10 90x10/3
sled drags with band 170lbs additional weight 4 rounds 40 yards each
sled drags with strap 170lbs additional weight 2 rounds 40 yards each

done for the day. i was supposed to get in 4 sets of 10 on squats but like i said from yesterday my lower back is a little bit sore and i didnt want to push it. that and a couple of dick heads were hanging in the squat rack dicking off. after i waited for about 10 mins i said screw it and dropped it. if it takes you 10 mins to recover from 185 sets on the squat then you shouldnt be squatting and should probably be on a treadmill that and not even coming close to a half squat. any way, i got a good pump in, filled them up even more on the sled work before it got to hot and got out. i would call it a good successful safe day. only reason i say safe is this is the final week of the program and it is an easy week for starting the recovery process.


meal 1
4oz ground turkey
100g protein waffles w/sf syrup
2tbl spn pb
intra
3 scoops intra md 1 scoop intra md eaa +
meals 2
8oz chicken
1 flat out bread
10oz red potato
2 tbl spn coconut oil
meal 3
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz turkey
4 slices ez bread
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz turkey

[guns01]

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

yesterday

20 min early am sauna

abs/back/cardio

standing lat pd crunches w/vac 70x15/6
static hold 1 arm sup pds 30x10 40x10 50x10 60x10 60x10 60x10
mag ng low rows 140x10/4
swiss bar stretch pds 120x8 140x8/3 (only did these medium grip)
bent over cable pullovers 100x8/4
hypers x20/3
sled work 90lbs additional resistance 4 rounds 40 yards each

done for the day. great session with some really good pumps going on. no issues at all other than a little bit of an angry lower back. well not really angry just a little tight and sore. shouldnt have done the sled work in the 100 + heat but i am not skipping anything in the last week of this program, so we did it haha. did some posing this am as well and i am very very happy with how everything is looking. tighter every day.


meal 1
8oz ground turkey
meal 2
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter
intra
2 scoops intra md 1 scoop intra md eaa
meals 3
8oz turkey
2 tbl spn coconut oil
meal 4
8oz sirloin
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz ground turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey

[guns01]

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

today

abs/chest/tris/cardio

decline situps x15/4
machine press 100x6 120x6 140x6 160x6 180x6 200x6 220x6 240x6 260x6 (strong as hell today)
flat db press 70x10/3
machine flys 150x10/4
rope pressdowns 100x10 110x10 120x10 140x10
seated overhead rope extensions 100x15/4
12 min step mill intervals 1-1

done for the day. another day in the books. just like the last week or two i go in fatigued and dragging ass then get in a pretty good session. my body is pretty tired but damn if i didnt get a nice little strength boost today. so i ant complain there haha i have one more week left on the program then i will deload and take a small break then back to the grind. all in all i feel pretty good other than a little tired and beat down.


meal 1
8oz ground turkey
meal 2
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter
intra
2 scoops intra md 1 scoop intra md eaa
meals 3
8oz turkey
2 tbl spn coconut oil
meal 4
10oz cod
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz ground turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey

[guns01]

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

today

abs/delts/bis/cardio

standing lat pd crunches w/vac 70x15/5
roller work (yep needed it)
reverse peck deck fly 75x10 90x10 105x10/4
db lats 25x8 30x8 35x8 40x8
bb front raises 30x10 40x10/3
cable curls 20x8 30x8 40x8 50x8 60x8(warmups) 100x8 110x8 120x8 120x8
hs preachers 50x8/3
cross body hammers 35x8/2 40x8
12 min step mill intervals 1-1

done for the day. still fatigued big time haha. still achy also but cramps are getting a little bit better. got a really good fast session in today. pump was just plane and simply nasty. my elbows actually felt suprisingly good today when i figured going in they were going to be screaming. all and all happy with progress and appearance for sure. i have added in some really really good detail all over.

meal 1
8oz ground turkey
meal 2
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter
intra
2 scoops intra md 1 scoop intra md eaa
meals 3
8oz turkey
2 tbl spn coconut oil
meal 4
10oz cod
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz ground turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey