Follow Along G's Run to the NA's

[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

[guns01]

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

today

20 min sauna early am

abs/legs/cardio

standing lat pd crunches w/vac 70x15/4
reverse hypers x15/4
seated leg curls 60x15 70x15 80x15 90x8(15s) 90x8(30s) 90x8(45s) (these were done on a different machine. so the weight was much much different)
leg press 180x25 270x25 360x25 450x25 540x25 630x6(slow) 720x6(slow)
glute ham hypers x15/3
sled drags with band 160lbs additional weight. 2 rounds 40 yards each
sled drags with strap 160lbs additional weight 2 rounds 40 yards each

done for the day. not a bad session but not the best either. i am starting to get a little bit of cramping in my legs early on in the day because i had pulled my water back a little bit. i moved it back up 1/2 gallon until i am done with my conditioning work or until the heat drops under 100. i think the heat is pulling an ass load of my water out and it is causing issues. i am not having pump or training issues at all during the sessions but first thing in the am and early morning i am border line close to locking up. other than that everything else is nice full and dry so i cant complain there. still processing the elimination of things to get a grip on the stinky alpo gas haha. did another 20 min detox recovery session in the sauna early this am. good stuff across the board. this program ends in under 2 wks then i will deload for a bit and i got a new plan already setup ready to go.


meal 1
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 2
8oz turkey
1 flat out
5oz red potato
2 tbl spn coconut oil
meal 3
10oz cod
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz ground turkey
1 flat out bread
4oz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
meal 6
8oz turkey

[Trixie]

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

today

abs/chest/delt/tri/cardio

leg raises ss x15/4ss
decline situps ss x15/4
roller work
hs incline press 45x8 70x8 90x8 115x8 135x8 145x8(2 were forced)
incline bb press 135x6 185x6 225x6 255x6 275x6 315x6 (got all of these great but started losing speed on last couple on last 2 sets)
machine flys 135x10(x5p) 150x10(x5p)/3
reverse peck deck fly 75x20 90x20/3
db lats 20x10 25x10 30x10 35x10
ind handle press downs 100x10 110x10 120x10 140x10 (no elbow issues)
12 min step mill intervals 1-1

done for the day. great day, super strong and actually impressed with how much i was able to move and how much speed i maintained for the duration. that's a huge huge plus because going in i felt a little drained and beat up but it went very very well. i figured my elbows were going to be pissed big time by the end after hyper extending the one on friday but it is good to go. i do need to note a couple of normal issues, sleep is still crappy. i went to sleep pretty easy for about 45 mins then up again for about 20 back down for 30-45 then same. i have been pretty much doing that for a long ass time now but my up times are starting to get a bit longer. also rocking gas still haha. not bloated but terrible bad stinky alpo gas.


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

Guns,

You are the bomb! Sounds like you have stretched out the super hot lean body much further than even you thought you could. You can do anything and everything you put your mind to. Thanks for being a true inspiration to all of us here. Much love to you and yours always.

[qhams]

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

Tearing it up Guns!!!

[guns01]

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

today

abs/back/hams

rope crunches 60x15/5
reverse hypers x15/5
roller work
rack pulls (mid shin) 185x5 225x5 275x5 315x5/4
chins x10 x9 x9 x9
one arm db rows 100x12/4
sm bent rows 185x8/4
lying leg curls 60x10/6

done for the day. rough rough day today. got in a really good session but man i was killed after and starving. strength was also down a bit and i skipped my sled work today. i am listening to my body because i am ran down and it was well over 100 so no point in pushing it and risking the chance of getting sick or hurt bad. got some really good contractions and no real issues at all today other than fatigue. early am day tomorrow and some sauna time.


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

[guns01]

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

today

abs/chest/delt/tri/cardio

leg raises ss x15/4ss
decline situps ss x15/4
roller work
hs incline press 45x8 70x8 90x8 115x8 135x8 145x8(2 were forced)
incline bb press 135x6 185x6 225x6 255x6 275x6 315x6 (got all of these great but started losing speed on last couple on last 2 sets)
machine flys 135x10(x5p) 150x10(x5p)/3
reverse peck deck fly 75x20 90x20/3
db lats 20x10 25x10 30x10 35x10
ind handle press downs 100x10 110x10 120x10 140x10 (no elbow issues)
12 min step mill intervals 1-1

done for the day. great day, super strong and actually impressed with how much i was able to move and how much speed i maintained for the duration. that's a huge huge plus because going in i felt a little drained and beat up but it went very very well. i figured my elbows were going to be pissed big time by the end after hyper extending the one on friday but it is good to go. i do need to note a couple of normal issues, sleep is still crappy. i went to sleep pretty easy for about 45 mins then up again for about 20 back down for 30-45 then same. i have been pretty much doing that for a long ass time now but my up times are starting to get a bit longer. also rocking gas still haha. not bloated but terrible bad stinky alpo gas.


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

[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 75x8 90x8 105x8 120x8 135x8 150x8/4
banded squats 45x8 135x8 185x8 225x8 275x8 (added band tension at the top is about 120ish)
bulgarian split squats 25x10 45x10 65x10 ds80x10(10s)ds 65x10(10s) 45x10(10s)
leg extensions 75x30 followed by 2 sets 30 second quad stretches
tbar stiff leg deads 90x10/3
band sled drags 160lbs additional resistance 3 rounds 40 yards each
strap sled drags 160lbs additional resistance 3 rounds 40 yards each.

done for the day. really good session today with no really bad issues at all. i actually felt really good going in and even once i was done. now my legs were buckling after the sled work but i feel good physically. still getting really good pumps and everything is flowing smoothly. i am having a tad bit of bloating and gas issues. i have to start weeding out and eliminating some things to find the culprit next week sometime. i have a feeling it may be my brown sugar bourbon seasoning that i have been using. most likely it because i am barely using any sugar free cal free stuff at all and no soda or anything like that. we shall see.


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 chicken

[guns01]

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

today

20 min early am sauna

abs/back/cardio

standing lat pd crunches w/vac 70x15/5
one arm sup pd with iso contraction 30x8 40x8 50x8 60x8 70x8/3
low rows w/strap 70x12 85x12 70x12/2
wide grip chins x8/3
meadows rows 90x10/4
hypers x20/3
sled rows 90lbs additional resistance 4 rounds 40 yards each round

done for the day. great session today. again even though super super low carb intake, my pumps are really good and vascularity is as well. very surprising though but not a bad thing haha. i am quite a bit fatigued right now after training but it isnt completely from the lower end carbs as much as no sleep and getting up butt crack early. i think that's kicking my ass more so than anything is. also did some pretty heavy posing this am as well. i did actually hyper extend my elbow a little bit on the low rows. it hurt like a mother but it didnt hinder my training at all, it did freak me out like the ham did earlier in the week. the downsides to being dry and lean haha. got to be extra vigilant and pay attention. i did get in the sauna also this am for 20 minutes for detox and recovery. idk if it is actually doing anything but i am doing it either way


meal 1
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 2
8oz turkey
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz ground turkey
1 cup spinach
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
meal 6
8oz turkey

[guns01]

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

today

abs/chest/tri/cardio

decline situps x15/5
roller work
machine press 100x8 120x8 140x8 160x8 180x8 200x8 220x8
bb incline (steep) 135x8 185x8 225x8 275x8(lost speed) 315x5(grinder)
dips x15 x12 x11 x9
assist machine pressdowns 120x10/4
one arm db french press 35x10/4
12 min step mill intervals 1-1

done for the day. legs are super super heavy today haha. they are worn out for sure. got a great workout in today, moved some pretty good weight with no issues and got a nice pump going. in and out in under an hour and a half with 2 partners so we were smoking.


meal 1
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 2
8oz turkey
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz ground turkey
1 cup spinach
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
meal 6
8oz turkey

[guns01]

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

today

abs/delts/bi/cardio

standing lat pd crunches w/vac 70x15/5
reverse peck deck fly 60x30 60x30 70x30 70x30
db lats 20x20 25x15 30x10 35x10
db front raise 15x10/4
ez bar curls 40x8 50x8 60x8 70x8 80x8/4
db preachers 25x8/4
12 min step mill intervals

done for the day. nice simple short and sweet. shoulders pumped up painfully right as i started up the lat raises haha. i thought that as low as my carbs were going in that i wouldnt get that great of a pump but man i was way way wrong. only thing really note worthy right now is i am assuming all my joint pains and other pains are coming from such extremely low bf and how dry i am. even the bottoms of my feet and hands hurt. that and i am more vascular right now than i have ever been and i havent even pulled the growth out yet. so i am feeling pretty good at my progress. i am about to shut it down here in the next week or so and go back into lean gaining again. trying to see how far i can take it. i may do a little tester run to see how i look and feel. i may jump on stage in the next couple of weeks if i can time it right. we will see but i am not comimited to anything since the masters fell through

1 diet vanilla coke in the afternoon

meal 1
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 2
8oz turkey
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz ground turkey
1 cup spinach
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
meal 6
8oz turkey

[guns01]

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

today

20 min sauna early am

abs/legs/cardio

decline situps x15/4
roller work
lying leg curls 60x15 80x15 90x15 100x15 100x10(20s)/3 (i tweaked my ham on this a smidge. may have torn it a little bit or maybe a cramp. a bruise will let me know
leg press 180x25 270x25 360x25 450x25
sm lunges 135x12/4
box lunges x10/2
sled drags w/ strap 250lbs additional resistance 3 rounds 20 yards each with 20 sec rest
sled drags w/band 160lbs additional resistance 3 rounds 20 yards each with 20 sec rest

done for the day. early start of the day this am with a 20 min sauna run for detox and recovery. got going and may have possibly tweaked or partially tore my right ham on the leg curls while warming up. no pop just more of a burning cramping sensation that only lasted a split second. it stayed tight and burned quite a bit for a while. no knots deformation or bruising as of now but it did freak me out for a split second. i may have pumped it a bit and it pushed down on a nerve funny or even the start of a cramp that went away. idk, but kind of freaky. the rest of the workout went really well though. strength is down a tad bit but sleep is also worse than usual and i was up way way early. we did do a change in the sled work today with much heavier weight than usual for a shorter distance. that made the pump and burn a whole lot worse and i actually huffed and puffed more than going the full distance. good stuff for sure. i like changing it up from time to time to freak out and piss my body off haha


meal 1
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 2
8oz turkey
2 slices special bread
2 tbl spn coconut oil
meal 3
8oz chicken
10oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz ground turkey
1 cup spinach
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
meal 6
8oz turkey

[guns01]

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

today

abs/back/hams/cardio

standing lat pd crunches w/vac 70x15/5
reverse hypers x15/4
rumble roller work
sup grip pd 30x10 40x10 50x10 60x10 70x10/4
mag ng low row 160x10 140x10/3
db pullovers 45x12/4
rack pulls 135x2 225x2 315x6/4
lying leg curls 70x10/6
sled rows 90lbs additional resistance 4 rounds of 40 yards each.

done for the day. pretty good session today. no silly weights used but i def focused hard on every single contraction, hell some went for up to 3-5 secs. we also kept the rest times down only to how long it took my partner to go. so we were in and out in about an hour and a half. i am def feeling a bit of fatigue today. last nights sleep was absolute garbage, even more garbage than usual. tomorrow is a super early day and another sauna trip. so i will be even more tired haha

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