Follow Along G's Run to the NA's

[guns01]

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

today

abs/back/cardio

machine reverse crunches 40x15/4
lat p d crunches w/ vac 70x15/4
roller work
swiss bar pulldowns 85x8 100x8 120x8 140x8 160x8/8 (2 sets per grip)
t bar rows 35x5 105x5 175x5 175x8/4
db pullovers 45x10 55x10/3
dual handle sup-pro low rows 50x10 60x10 70x10/4
banded hypers x16 x14 x12 x11
sled rows 90 additional pounds 6 rounds 40 yards each 20 sec rest between rounds

done for the day. great session today. my shoulders are a tad bit beat up and my legs are a little tired. other than that we are good to go and ready for tomorrows day off.


meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter w/s/f cal free carmel dip
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 sirloin
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/chest/shoulders/cardio

leg raise ss x15/4
incline situps ss x15/4
roller work
incline db press 25x8 45x8 65x8 85x8 100x8
incline db fly w/man res ss 30x8ss 35x8/2ss
dips ss x8/3
db lats 25x12 30x12/3
reverse peck deck fly 75x20/4
hanging leg raise with obliq twists x15/4
10 min step mill intervals 1-1

done for the day. noting really significant to note today. no direct arm days this week that are setup so i am pretty happy about that. looking and feeling fantastic across the board. i am a bit hungry but other than that i feel great. we did get out and take both my kids to the gym with us today to climb the rock walls and do some other things. so they got in a good workout as well. i broke my training partner from yesterday doing legs, so we were able to go to another gym today haha


meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter w/s/f cal free carmel dip
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 sirloin
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
lying leg curls (warmups only) 60x10 80x10 90x10 100x10
ghr x8/4
leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10 720x10 (30 sec rest)
sm lunges 135x15/5
hip raise 80x10 70x10 70x10 (20 sec quad flex between each set)
leg extensions 105x30/2
10 min step mill intervals 1-1

done for the day. nasty nasty pump today. nothing really bothering me at all. i kept a super fast pace today and only had to wait once for about 5 mins, so everything flowed very smoothly. all in all a great workout

meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter w/s/f cal free carmel dip
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
protein pudding (homemade)
meal 3
8oz chicken
2 slices 9 grain ez bread
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

today

abs/back/bis

wheel rollouts x15/4
ind sup grip low rows 40x12 50x12 60x12 70x12 80x12 90x12 90x12
meadows rows 25x5 50x5 75x5 100x10/3
one arm bb rows 75x8 100x8 100x8
machine pullovers 105x12 135x12 150x12
assist machine ng pull ups x8/3
hs preachers 75x8/4
db hammers 35x8/4

done for the day. pretty nasty session in today. still feeling good and strong. the wheel roll outs where quite interesting. it was the first time i have tried them out. it def gives you a good feel and control over using your abs. it may even open up and stretch out the back as well. no cardio today due to weather and i wasnt hammering my knees on intervals before legs. if i have to i will do them after legs tomorrow if the weather is bad again. other than that noting really significant to note.



meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter w/s/f cal free carmel dip
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 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

today

abs/chest/delts/tris/cardio

incline situps x15/4
roller work
incline db press 25x8 45x8 65x8 85x8 105x9
bb bench press 135x2 185x2 225x5/5 (prob should have went a smidge heavier but i went easy cause we did chest thurs and again yesterday)
incline db fly (for neg) ss 30x8/3ss
assist dips ss x8/3
reverse peck deck flys 60x30 75x30 75x30
db lats 25x12/5
db front raise 20x8/3
ind handle pressdown 80x12 100x12 120x12 120x12
incline db skullies 35x8/4
10 min step mill intervals 1-1 level 12 and 5 (cut these a bit and went faster because of all the activities i have going on)

done for the day. great session today with zero issues. everything actually feels really good today. i was surprised again at my speed and strength considering how many times i have hit chest in the past week. i did go a little easy just in case because i dont want to injure anything. on point and tearing it up.


meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoons almond butter
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
100g mancake waffles w/strawberry syrup
2 tbl spn coconut oil
meal 3
protein pudding
2 tbl spn coconut oil
meal 4
8oz turkey
10oz red 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:

back/chest (special session)

10 min treadmill warmup
sm rows ss 5sets of 10ss (no clue on the weights, i just did what the other guys were doing)
incline db rows (for low lat and low trap and rhombs) 60x10/5
v bar cable pullovers ss 4 sets 10 reps (same here, it was pretty freaking heavy though)
med grip lat pulldowns for low lat and low trap/rhombs) ss 4 sets of 10
machine incline press ts 4sets of 10ts
side chest press for inner chest ts 4sets of 10ts
flat machine press ts 4 sets of 20
incline fly (this was a unique crazy move i have never done before) 25x10 x10 30x10 x10
posing for about 30 mins

done for the day. killer day today. for one i got a cheat meal and 2 i got to hit it with an olympia competitor and his coach. so i just followed direction, did the weights that they did and kicked a little bit of ass haha. it was a volume day for them so i would consider it a secondary pump day. so pretty close to on line with my setup. got some new and very useful posing tweaks to help tighten and show my flow a little bit better. i am very happy with my conditioning running through with them with my posing. pretty crazy how much more detail can pop when you just tweak something you are already pretty good at. another great day in with a bit of learning. so i would say all in all i am moving along with myself and my knowledge and experience base.


meal 1
big steak omlette
3 cup cake pancakes
intra
3 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 3
protein pudding
2 tbl spn coconut oil
meal 4
8oz turkey
10oz red potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken

even with today's cheat it only put me 100g of carbs over my daily totals haha. so that is only an addition of 400 cals into surplus. this could be good or bad but hopefully it will trick my body into thinking it isnt starving

[guns01]

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

today

abs/legs

standing lat pd crunches 70x15/4
reverse hypers x15/4
roller work
lying leg curls 60x10 80x10 100x10 110x10 120x10 130x10 ds140x10ds 110x8ds 80x8(15s)
banded stiff leg (short mini) 95x8 145x8 245x8 245x8
leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x10 990x10 (knees were angry today)
leg extensions 90x18 105x16 120x15 120x15(x15b)
walking lunges x12 per leg for 4 rounds.

done for the day. i am wiped out completely. since i get the op to train with an olympia competitor tomorrow i had to shift my sched to what he is doing. so i had to do leg day today and i moved back to tomorrow. then i will work with another dude on sunday as well. that and some posing critiquing will round out my weekend. the crappy part is today was low carb because i wasnt rotating my diet setup to meet with my training setup today. that and i get a cheat first thing in the am. so all the depleting that i did today will be refilled again tomorrow. only notes i have from today is my knees where extra angry since i did cardio yesterday and i am killed haha.


meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter w/s/f cal free carmel dip
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
2 tbl spn coconut oil
meal 3
10oz cod
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

today:

abs/chest/delts/cardio

machine reverse crunches 40x15/4
standing lat pd crunches w/vac 70x15/4 (doing these a smidge different now)
roller work
reverse peck deck fly 60x30 75x30/3 (45 sec rest)
machine press 80x15 120x15 140x15 170x8x2p 160x7x3p 150x8x2p 150x7x2p (over estimated on these and lost steam and strength both fast. 30sec rest only)
flat db fly w/man resistance ss 30x8ss/7
dips ss x8/7
db lats 20x10 25x10/4
14 min step mill intervals 1-1 (cut my speed back 1 from 12-11 today. my it band was screaming from yesterday)

done for the day. in and out in just over an hour today so we were absolutely flying. great session, not to happy with strength because it petered out really quickly but the pump was really good. my shoulder did get a little bit fired up doing the dips but it opened back up after a set or two. the it band was very angry after yesterday's intervals. so i did a lot more rolling on it today and i cut my speed down a smidge. i did add an extra session in this week that i didnt have to since it's a 7 day split, so that could be why it got aggervated. either way we are good to go.


meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter w/s/f cal free carmel dip
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
2 tbl spn coconut oil
meal 3
10oz cod
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

[MOUNTAIN-MAN]

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

thanks man. i am actually looking and feeling great for a change

Happy to hear that brother

[guns01]

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

Guns your are the freckin man my freind

thanks man. i am actually looking and feeling great for a change

[MOUNTAIN-MAN]

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

Guns your are the freckin man my freind

[guns01]

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

today:

abs/arms/cardio

incline situps x15/4
standing ez bar curls 30x10 40x10 50x10 60x10 70x8(5p)/5
db hammers 30x10 35x10 40x10
hs preacher machine 75x10 75x8ds 50x5
dual handle reverse grip pd 80x10 100x10 110x10 120x10
tate press 30x8(7i) 40x8(7i) 50x8(7i)/2
assist machine pd ds 120x10ds 110x10ds 100x10
14 min step mill intervals 1-1 level 12-level 4

done for the day. i was out of town today and i dont drink a ton of water while traveling esp due to the location we went. there is absolutely no where to stop to piss, so i dried my big ass out big time. so not the best setup going into the workout but damn if we didnt blow through and get some really good work in. the pump and tempo was straight up and on point. i even moved some pretty good weight around even being cautious from being dry. i am done traveling for a bit i hope, so no more sched changing as of right now. back is a tad bit sore and legs are tight. other than that we are humming along like a well oiled machine.


meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter w/s/f cal free carmel dip
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
2 tbl spn coconut oil
meal 3
10oz cod
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

for all you that are and have been following along and know me, you know i absolutely freaking hate fish. i eat tilapia and orange roughy and i hate that and drown it out in mustard. well i found a new one that is actually really really tasty and i dont even have to put mustard on it. i added in some cod into the protein lineup and it is crazy good. it has no fish taste to it whatsoever and the texture is on point. all i have been doing is putting a sprinkle of lemon pepper on it and it';s spot on. so anyone that is like me and hates fish but needs to get a meal or two in of white fish, give some cod a try. hell i am going to keep it in year round now i believe

[guns01]

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

today:

abs/legs/cardio

leg raises ss x15/4ss
incline situps ss x15/4
roller work
seated leg curls 90x10 105x10 120x10 135x10 150x12 165x10 180x8(x15)
glute blaster 80x10 100x10 120x10
machine leg press 200x15 240x15 280x15 300x15 320x15 340x15
front hip flexor work 80x10/3ss
quad flexes for 10 sec each round
squats 135x5 225x20/3
12 min step mill intervals 1-1

done for the day. wow, i dont think i could have gotten a drop more blood in my legs at all. this was an extra brutal workout today. i opted for intervals instead of sled work today due to timing issues. it seriously blew my entire leg up across the board when they were already stupid to begin with. when i got off i damn near couldnt bend my freaking legs. so all in all i would say i successful and killer secondary day today and everything feels good still haha


meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter w/s/f cal free carmel dip
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 3
10oz cod
10oz red potato
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

today:

abs/back/cardio

lat pd crunches w/vac 70x15/4
reverse hypers x15/4
roller work (glutes are sore as hell)
one arm low rows 30x10 40x10 50x10 60x10 60x10 60x10 60x10
sm bent rows 185x8 225x8 275x8 ds275x8ds 225x8ds 185x8
db pullovers 45x10 55x10 65x10 ds70x10ds 50x8
db rows 100x8 110x8 120x8 ds140x8ds 120x8ds 100x8 (damn)
banded hypers x10ds x10/3
sled rows 90lbs additional resistance 4 rounds of 40 yards each.

done for the day. i am toast today. this was a great super fast paced kick in the nuts session. got great pumps and felt strong for the duration of the work. no real issues at all to note other than elbows getting a little tender during the db rows and glutes still being a touch sore. other than that feeling great and looking awesome. i can really tell i put on some good quality muscle this off season and i am holding onto everything really well at this point. i am super happy with how well everything is going even though i have broke two toes and smashed the crap out of a finger. i was kind of nervous my back would get ill tempered from those regular heavy squats since i havent had any graton work done in a while but it is holding up great. even while traveling. so all in all good to freaking go.



meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter w/s/f cal free carmel dip
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 turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken