Follow Along G's Run to the NA's

[guns01]

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

today

abs/calves/back/cardio

incline sit ups x15/4
machine toe press 230x10 250x10+15p 270x10+15p 290x10+15p/2
sm bent rows 105x10 135x10 225x10 255x9 275x7
wide grip pulldowns 140x10/3
rope pullovers 100x10 120x10/2
kb rows 55x10/4
hypers x25/2
sled rows 160lbs additional resistance 2 rounds for 40 yards each 90lbs additional resistance 2 rounds for 40 yards each.

done for the day. a little ass dragging going in today. i can def tell i am depleted up a bit. good thing i have a sched cheat coming up this weekend. should stoke everything up nicely. still even though not the best session i did get some really good work in with awesome contractions and opening up and stretching out really well. when we got to the cardio, i got a little over motivated with the weight being so depleted haha. i did the first round with a drag strap and it was a pain in the ass and broke one of my d rings. so i switched over to bands. so i opted to force in a bunch of blood with the heavier weight on the first 2 rounds then cut it down and pushed the pace. the both suck but with the lighter weight you can get much better and faster volume in.



meal 1
8oz turkey
meal 2
4 whole organic free range eggs
1 cup spinach
dash of mushrooms
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
8oz red potatoes w/red hot seasoning
meal 4
8oz turkey
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

[thudgens96]

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

today

abs/calves/back/cardio

incline sit ups x15/4
machine toe press 230x10 250x10+15p 270x10+15p 290x10+15p/2
sm bent rows 105x10 135x10 225x10 255x9 275x7
wide grip pulldowns 140x10/3
rope pullovers 100x10 120x10/2
kb rows 55x10/4
hypers x25/2
sled rows 160lbs additional resistance 2 rounds for 40 yards each 90lbs additional resistance 2 rounds for 40 yards each.

done for the day. a little ass dragging going in today. i can def tell i am depleted up a bit. good thing i have a sched cheat coming up this weekend. should stoke everything up nicely. still even though not the best session i did get some really good work in with awesome contractions and opening up and stretching out really well. when we got to the cardio, i got a little over motivated with the weight being so depleted haha. i did the first round with a drag strap and it was a pain in the ass and broke one of my d rings. so i switched over to bands. so i opted to force in a bunch of blood with the heavier weight on the first 2 rounds then cut it down and pushed the pace. the both suck but with the lighter weight you can get much better and faster volume in.



meal 1
8oz turkey
meal 2
4 whole organic free range eggs
1 cup spinach
dash of mushrooms
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
8oz red potatoes w/red hot seasoning
meal 4
8oz turkey
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

Got to get me one of those sleds. Keep kick in ass brother

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[guns01]

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

Got to get me one of those sleds. Keep kick in ass brother

Sent from my SM-S975L using Tapatalk

so much better than the treadmill. my wife and one of my clients got it for me a while ago. it was actually pretty cheap too. the only down side is i have to load it up and take it with me every session we use it because i dont trust anyone at my normal gym. we do have a gym that has sleds and a bunch of really cool stuff but it is a pain in the ass to drive to that area to train. so the only time we go out that way is when we have to haha.

[thudgens96]

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

so much better than the treadmill. my wife and one of my clients got it for me a while ago. it was actually pretty cheap too. the only down side is i have to load it up and take it with me every session we use it because i dont trust anyone at my normal gym. we do have a gym that has sleds and a bunch of really cool stuff but it is a pain in the ass to drive to that area to train. so the only time we go out that way is when we have to haha.

You and your options I have my old dungeon or planet fitness.

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[guns01]

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

today

off day

20 min sauna bath and fascia work afterwards on my back and obliques

nothing crazy to note today. just having a day of laying back and recovering. only noteworthy additions is that i will be adding in var and provi into the lineup tomorrow. that and a cheat meal are the only additions making it in for a bit.


meal 1
8oz turkey
meal 2
4 whole organic free range eggs
1 cup spinach
dash of mushrooms
meal 3
8oz turkey
meal 4
8oz turkey
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

meal number 2 is starting to become one of my favorites even though it is really small

[thudgens96]

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

today

off day

20 min sauna bath and fascia work afterwards on my back and obliques

nothing crazy to note today. just having a day of laying back and recovering. only noteworthy additions is that i will be adding in var and provi into the lineup tomorrow. that and a cheat meal are the only additions making it in for a bit.


meal 1
8oz turkey
meal 2
4 whole organic free range eggs
1 cup spinach
dash of mushrooms
meal 3
8oz turkey
meal 4
8oz turkey
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

meal number 2 is starting to become one of my favorites even though it is really small

Mm mm chest meal. Brother I eat 4 eggs twice a day with cup of spinach each time with just enough cheese to make stick together. I do love some mushrooms

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[guns01]

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

Mm mm chest meal. Brother I eat 4 eggs twice a day with cup of spinach each time with just enough cheese to make stick together. I do love some mushrooms

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haha absolutely zero diary for me man. i mean absolutely zero. i would do that as well but i like to use various types of fats and dont want to use it all up with my egg yolks and also 4 eggs is a tiny tiny meal for me

[guns01]

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

today

legs/cardio

stationary bike warmup
roller work
lying leg curls (dead stop) 65x10 80x10 95x10 110x10 125x10 140x10 155x10 170x10 185x10 200x10
leg press 180x8 270x8 360x8 450x8 540x8 630x8 720x8 810x8 900x10 270x25/3
bulgarian split squats 35x10 65x21 75x17 85x14
front squats 225x10/3
banded db stiff leg deads 55x10/3
prowler drags 160lbs additional resistance 4 rounds 40 yards each

done for the day. cheat meal day, so i started it off with a bang and good other than crapping my brains out almost as soon as i got home. so worth it though. i can def tell i have my insulin very well under control because the pump was much more brutal than usual and it is usually pretty intense. nothing really noteworthy today to add. good strong workout everything feels and looks really good. my good knee is a little bit angry today but i aggervated it a little on leg curls on the pad. so i shouldnt have any lingering issues. may do a little bit of fascia work tonight and we did the sauna for 20 minutes yesterday. var and prov are in the lineup now. for anyone that does very minimal cheat meals like i do, the cheeseburger omlette at ihop with the cupcake pancakes is the way to go. you can knock out more than one cheat style food in one meal and the impact isnt stupid. well well worth it, if you need one in the lineup . ALSO I WAS 262 THIS AM. SO I AM DOWN ANOTHER 2-3LBS THIS WEEK. right on track and dropping appropriately


meal 1
cheese burger omlette
half stack of cupcake pancakes
meal 2
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
3 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 flat out breads
meal 4
8oz cod
8oz red potato
meal 5
8oz tcod
1/3 cup cream of rice with sugar free jelly
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

[guns01]

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

today

abs/calves/chest/delts/tris/cardio

standing rope crunches w/vac 70x20/4
seated calf raise 50x10/2 75x15 100x15 125x15 150x15
machine press 100x8 120x8 140x8 160x8 180x8 200x8 220x8
incline bb press 185x8 225x8 265x8 295x8
incline db fly pro grip 40x10/3 (little pinch in bicep)
reverse peck deck fly 75x20 90x20 105x20 120x12+8p
db lats 30x10/4
chambered bar cable pressdowns 140x20 180x20/4 120x20 (had to swap these out for assit machine pressdowns)
12 min stepmill intervals 1-1

done for the day. good strong session today. got great speed on the incline bb presses on all the sets except the last 2 reps. i cant complain about that at all. i had my elbow wrap on today and i think i may have pinched a nerve in my elbow/bicep in my arm pit. it is pretty angry right now and tender. really annoying being in my arm pit too. so i slid the wrap down a little bit lower and other than being able to feel it it let up a little bit the bicep tendon was a little bit tender too so i used my wrap as a precaution. i am about to say fuck it and not use it at all. we will see tomorrow how it feels. i also added in some beet root juice pre workout. i will be able to tell better on the pump effect on lower carb days but it didnt do anything bad to my stomach so far. i will note it later in the week.


meal 1
100g mancake waffles
meal 2
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 flat out breads
8oz red potato red hot season
meal 4
8oz cod
8oz red potato
meal 5
8oz tcod
1/3 cup cream of rice with sugar free jelly
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

[thudgens96]

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

today

abs/calves/chest/delts/tris/cardio

standing rope crunches w/vac 70x20/4
seated calf raise 50x10/2 75x15 100x15 125x15 150x15
machine press 100x8 120x8 140x8 160x8 180x8 200x8 220x8
incline bb press 185x8 225x8 265x8 295x8
incline db fly pro grip 40x10/3 (little pinch in bicep)
reverse peck deck fly 75x20 90x20 105x20 120x12+8p
db lats 30x10/4
chambered bar cable pressdowns 140x20 180x20/4 120x20 (had to swap these out for assit machine pressdowns)
12 min stepmill intervals 1-1

done for the day. good strong session today. got great speed on the incline bb presses on all the sets except the last 2 reps. i cant complain about that at all. i had my elbow wrap on today and i think i may have pinched a nerve in my elbow/bicep in my arm pit. it is pretty angry right now and tender. really annoying being in my arm pit too. so i slid the wrap down a little bit lower and other than being able to feel it it let up a little bit the bicep tendon was a little bit tender too so i used my wrap as a precaution. i am about to say fuck it and not use it at all. we will see tomorrow how it feels. i also added in some beet root juice pre workout. i will be able to tell better on the pump effect on lower carb days but it didnt do anything bad to my stomach so far. i will note it later in the week.


meal 1
100g mancake waffles
meal 2
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 flat out breads
8oz red potato red hot season
meal 4
8oz cod
8oz red potato
meal 5
8oz tcod
1/3 cup cream of rice with sugar free jelly
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

Another good one in the books brother the perfect example of consistency

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[guns01]

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

Another good one in the books brother the perfect example of consistency

Sent from my SM-S975L using Tapatalk

it seems like i am tweaking something new every week haha.

[guns01]

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

today

abs/calves/back/cardio

seated machine crunches 70x20/4
standing calf raise 315x10 335x10(10s)x10(10s)x10(10s)/4
swiss bar pulldowns 100x8 120x8 140x15 160x14 180x10 160x10/3
ind handle low rows 50x10 60x10/2(sup grip) 60x10/2(pro grip)
kb rows 50x8 45x8/2 50x8
t bar rows into tbar deads 35x4 70x4 105x4 140x4 140x6x6/4
db pullovers 50x10/2
prowler rows 90lbs additional resistance 4 rounds 40 yards each

done for the day. yep early early ass morning today and i actually felt pretty good going in. i vodoo flossed the bicep up by the shoulder prior to leaving and even though it does hurt, it absolutely didnt impede training back at all. i figured pullovers were going to kill but not even a little twinge. felt really really strong too. i was able to hold the contraction on everything today for a couple sec each rep. i did have to drop back down on the swiss bar pd's but it was still pretty heavy with absolute perfect form. will be hitting the sauna for 20 tonight and i did some fascia scrapping last night. i may do some more tonight idk just yet. i will note them both tomorrow. another successful session in the books.


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
3 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 flat out breads
meal 4
8oz turkey
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

[guns01]

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

last night

20 min sauna (no fascia work)

today

abs/legs/cardio

incline sit ups x15/4
5 min stationary bike warmup
seated leg curls 90x10 105x10 120x0 135x10 165x10/6 (45sec rest)
glute kickbacks 120x8/4
leg press 180x8 270x8 360x8 450x8 450x15/5(45 sec rest)
hip machine front raise 80x12/3
prowler drags 140lbs additional resistance 4 rounds 4 yards. (20 sec recovery only)

done for the day. nice super fast paced day, in and out. great pump and everything feels pretty good for the most part. good knee was a little bit off but nothing really bad. super super early morning again and i am def felling the drag. i had absolutely no drive or motivation going in today. still crushed it but damn if i didnt want to. all in all another successful session in the books. will hit the sauna again tonight for another 20 mins


meal 1
8oz turkey
1 cup spinach
meal 2
60g whey iso
1/3 cup cor
2 tbl spn natty pd
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
8oz red potatoes
meal 4
8oz turkey
2 slices ez bread
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

[thudgens96]

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

last night

20 min sauna (no fascia work)

today

abs/legs/cardio

incline sit ups x15/4
5 min stationary bike warmup
seated leg curls 90x10 105x10 120x0 135x10 165x10/6 (45sec rest)
glute kickbacks 120x8/4
leg press 180x8 270x8 360x8 450x8 450x15/5(45 sec rest)
hip machine front raise 80x12/3
prowler drags 140lbs additional resistance 4 rounds 4 yards. (20 sec recovery only)

done for the day. nice super fast paced day, in and out. great pump and everything feels pretty good for the most part. good knee was a little bit off but nothing really bad. super super early morning again and i am def felling the drag. i had absolutely no drive or motivation going in today. still crushed it but damn if i didnt want to. all in all another successful session in the books. will hit the sauna again tonight for another 20 mins


meal 1
8oz turkey
1 cup spinach
meal 2
60g whey iso
1/3 cup cor
2 tbl spn natty pd
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
8oz red potatoes
meal 4
8oz turkey
2 slices ez bread
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

Did it get hot on ya today brother. I am soaked

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[guns01]

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

Did it get hot on ya today brother. I am soaked

Sent from my SM-S975L using Tapatalk

hell yeah man. i was lucky enough to get in and get it done before the hottest part of the day but still almost 90 haha.

also elite has their sleds and prowlers on sale right now. they run sales every few days on different stuff