Follow Along G's Run to the NA's

[guns01]

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

today

abs/legs/cardio

reverse machine crunches 40x15/4
reverse hypers x15/4
roller work
seated leg curls 90x15 105x15 120x15 135x15 140x15 150x15 (wow pump and burn)
leg press h&w 180x10 270x10 360x10 450x10 540x10 630x10 720x10
ssb squats 75x5 255x10/4
one leg leg extensions 60x10ss/4
super set the extensions with 15 sec hard stretch then flexes.
12 min step mill intervals 1-1

done for the day. been up since way way to early and i felt every bit of it haha. great workout for real though. got a stupid painful pump across the board and everything felt really good. lower back is a tad bit tight and sore but we did hammer the piss out of it yesterday. i also switched up the sled work with intervals today due to excessive heat. that and i figure if i can keep my body guessing it will respond much much better in the long run in. so all in all a great day in and progress is getting better every single day. i wake up looking and feeling fantastic, unless its butt crack early haha


meal 1
8oz turkey
meal 2
4 whole eggs
1 cup oats
2 tbl spn almond butter
intra
2 scoops intra md 1 scoop intra md eaa +
meal 3
8oz turkey
2 flat out wraps
2 tbl spn coconut oil
meal 4
8oz turkey
8oz sweet potato
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

pm workout

abs/hams/glutes

rope crunches 50x15/4
lat pd crunches w/vac 85x15/4
lying leg curls 50x15 60x15 80x15/4 (20sec rest)
glute kick backs 60x12/4

done for round number 2. in and out in about 30 mins give or take. just some extra work to trick the body up a little and move some blood around at a different time of the day. nothing crazy or special at all just good solid stretch and contractions.

meal 4
8oz turkey
8oz sweet potato
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

am workout

abs/back/cardio
standing lat pd crunches 70x15/4
reverse hypers x15/4
roller work
t bar rows 70x10 105x10 140x10 175x8 175x8 175x8 175x8 175x8 (last 4 were dead stops)
rope low rows 70x12/4
kb pullovers 55x12/4
ng pullups x8/4
rack pulls 225x20/2
sled rows 90lbs additional resistance 4 rounds 40 yards each 20 secs rest between rounds

session one complete for the day. the rack pulls were an absolute kick in the nuts. the first 5 or 10 not bad at all but the last reps with the squeeze and holds were freaking horrible. nasty nasty pump today and no issues at all with tendons are twinges going on anywhere. the heat doing the cardio is also ruthless haha. no slacking and chilling doing those or you will def be a heat case. i find myself wanting to hang it up or slow down but i dont do it. i will not be out done or out worked by anyone at all ever. so i gut it and push through


meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter w/s/f jelly
intra
3 scoops intra md 1 scoop intra md eaa +(half jug consumed during first session and the other half the second)
meals 2
8oz turkey
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil

[guns01]

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

today

abs/chest/delts/tri/cardio

machine reverse crunches 40x15/5
roller work
machine press 80x8 100x8 120x8 140x8 160x8 180x8 200x8 220x8 240x7 220x7
steep incline press 135x7 185x7 225x7 255x7 275x7 295x6ps x3ps x3 (20 sec pause on last set
banded hs incline 70x8 55x8 45x8 (last rep or 3 on each set was forced. these were absolute failure)
dips x12 x12 x12
seated db lats ss 25x15/4ss
ind handle press downs ss 100x10 ss110x10 ss120x10 ss120x10
db front raise ss 15x12/3ss
ind handle reverse grip pd ss 80x8 ss100x8 ss100x8
12 min step mill interval 1-1

done for the day. pretty rough session today but felt really good and strong. i think i pulled a glute a little bit spotting my training partner today though haha. it was already sore and could be from a cramp but it's def not happy at all. i am very very happy with how everything is feeling and looking. still holding strength pretty well but i wanted to get a little heavier today but that wasnt happening. i have learned when to say when for sure. no point in getting hurt and not being able to give 100%. shoulders and elbows actually feel good today also and back isnt bad at all. sinuses cleared up as well so going into the new week good to go right now. i also have a full belly haha. the buck wheat waffles are bland as hell and gave me gas pretty bad so they will be out of the lineup very soon. they are def filling though


meal 1
4oz turkey
buckwheat waffles w/s/f blue berry syrup
2tbl spn pb
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 3
8oz turkey
10oz red potato
50g of special bread
2 tbl spn coconut oil
meal 4
8oz turkey
8oz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
2 slices of flat bread (special bread no flour)
1 cup spinach
meal 6
8oz chicken

[guns01]

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

today

abs/legs(dropped cardio)

standing lat pd crunch w/vas 70x15/4
reverse hypers x15/4
roller work
lying leg curls (deadst) 60x8 80x8 100x8 120x8 140x8 150x8 150x8
leg press 180x15 270x15 360x12/2 450x12/2 540x10/2 630x10/2 810x8/2 900x8/2 (foot placement and knee travel changed on each pair of sets)
bulgarian split squats 60x20 80x16 100x12
squats 225x8 275x8 315x8
banded good mornings x15/3

done for the day. great marathon session today. everything body feels great but i have some serious sinus issues going on today. so it made this workout a huge pain in the ass. the pressure in my face and head was absolutely brutal. so i pushed through as fast and hard as possible and passed on cardio work today. i dont think i could have got any good work in with the sled today at all. now for some good rest and recovery


meal 1
4oz turkey
mancake waffles w/s/f blue berry syrup
2tbl spn pb
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 turkey
10oz red potato
50g of special bread
2 tbl spn coconut oil
meal 4
8oz turkey
8oz sweet potato
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

No birthday cake!!!

i had mancake waffles with my candles on them man haha i dont mess around

[IRON-GAME]

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

today

back

sup grip pull downs 20x12 30x12 40x12 50x12 60x12 70x12/4
t bar deads(mid shin) 45x5 90x5 135x5 180x5 225x5 270x5/5
rope low rows 70x8 85x8/4
med grip chins x8/3
db pullovers 45x12 55x12/3

done for the day. been up since 430 today and i was ran a bit ragged. so even though i got in a really good session today and it was a 7 day split i didnt put in any cardio or additional work today. i can tell my body didnt need any extra push ontop of the rest of the week. so i got in good work and got out. abs were a little bit tight so again no work on them today. i did some posing today early early and i am happy with how i am looking. new week fires up tomorrow bright and early again ugh. loving it though


meal 1
8oz turkey
mancake waffles
2 tbl spoon almond butter w/s/f jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz sirloin steak
mancake waffles
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
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 chicken

No birthday cake!!!

[guns01]

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

today

back

sup grip pull downs 20x12 30x12 40x12 50x12 60x12 70x12/4
t bar deads(mid shin) 45x5 90x5 135x5 180x5 225x5 270x5/5
rope low rows 70x8 85x8/4
med grip chins x8/3
db pullovers 45x12 55x12/3

done for the day. been up since 430 today and i was ran a bit ragged. so even though i got in a really good session today and it was a 7 day split i didnt put in any cardio or additional work today. i can tell my body didnt need any extra push ontop of the rest of the week. so i got in good work and got out. abs were a little bit tight so again no work on them today. i did some posing today early early and i am happy with how i am looking. new week fires up tomorrow bright and early again ugh. loving it though


meal 1
8oz turkey
mancake waffles
2 tbl spoon almond butter w/s/f jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz sirloin steak
mancake waffles
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
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 chicken

[guns01]

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

Snap crackle pop went the knees and back on dead day brother

I hear that too! Lol

no snap craclkle pop so much in the knees. back a tad bit but i can do deads all day long as long as everything is running smooth body wise haha. i have had damn near zero issues after having all that graston work done though.

[IRON-GAME]

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

Snap crackle pop went the knees and back on dead day brother

I hear that too! Lol

[MOUNTAIN-MAN]

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

Snap crackle pop went the knees and back on dead day brother

[guns01]

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

U R A RAW MONSTER BROTHER NIGHTMARE TO IRON RESPECT YES IM YELLING OUT OF ENVEY

thanks man. i am feeling the grind right now. i am ready for a refeed for sure after today haha and i got to hit deads tomorrow damn it

[MOUNTAIN-MAN]

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

U R A RAW MONSTER BROTHER NIGHTMARE TO IRON RESPECT YES IM YELLING OUT OF ENVEY

[guns01]

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

today

abs/chest/delts/cardio

decline situps x15/4
roller work
neut grip machine press ss 80x8 100x8 120x8 140x8ss 160x8ss 180x8ss 190x8ss 200x8ss 200x8ss
reverse peck deck fly ss ss60x15 ss75x15 ss90x15 ss90x15 ss90x15 ss90x15
hs incline 70x8/3
dips x14 x12 x11 x10
cable cross overs 75x10/3
10 min step mill intervals 1-1

done for the day. i feel pretty zapped today but still got in a fantastic workout. shoulders are a little beat up but other than that all is good. i figured my abs would be sore from yesterday but they were fine today. so recovery is still on track and good.


meal 1
50g whey hydro
1/3 cup cor
2 tbl spoon almond butter w/s/f jelly
intra
2 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 turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken

[IRON-GAME]

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

today

pm workout
abs/shoulders/hams

wheel roll outs x15/4
standing lat pd crunches w/vac 70x15/4
spec machine lats 30x12/5
db front raise 15x10/4
seated leg curls 120x15 105x15/4

done for the day for good. i am toast today, absolutely worn out haha. surprisingly really really good pump going in for that second session in the afternoon. the cool thing is it shaves a little bit off of tomorrow's workout and on top of that it is def a shock to the body. keeping it guessing and the progress moving along

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

Good stuff GUNS