Follow Along G's Run to the NA's

[guns01]

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

today

abs/legs

standing lat pd crunches w/vac 70x15/5
reverse hypers x15/4
roller work
seated leg curls 90x8 105x8 120x8 135x8 150x8x4f 165x8x4f 165x8x4f
leg press h&w 180x10 270x10 360x10 640x10 810x10 900x10 ds990x10ds 810x10ds 640x10
squats 45x10 135x6 225x20/3
walking bb lunges 80x10per leg /3
db stiff leg deads 55x10 65x10 75x10

done for the day. got a really good session in today. my hams and glutes are lit up something fierce for sure and my quads are worn out and stiff. going to do another rolling session tonight. i am also going to do my sled session tomorrow instead of today for cardio. i am going to use it to try to pull out some of the waste product buildup and flush some new blood into my legs after my chest and shoulder training. just trying something new to see what happens. took a little peak at how i am looking this am after 1 meal and i am very satisfied with the progress. i had a 6lb jump on the scale between waking up and having 1 meal 1/4 gal of water and a cup of coffee. so that tells me that i am def empty out the tanks during my training. will be making some upward changes in next week. see if i can get a little bit of new stimulation going.


meal 1
2 whole eggs
4oz turkey
mancake waffles 3 serv w/s/f blue berry syrup
intra
3 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
p28 bread
2 tbl spn coconut oil
meal 3
8oz turkey
10oz red potato
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

abs/back/cardio

lat pd crunches w/vac 70x15/4
reverse hypers x15/4
roller wrork
hs iso sup pd 25x8 45x8 70x8 95x8/4
med neut grip low rows 160x8/4
sm bent rows 185x5 205x10/4
machine pullovers 120x12 150x12/3
seated db hammers 30x12/3
standing ez bar curl 60x8x4p/3
reverse curls 40x20/2
12 min step mill intervals 1-1 level 10-6

done for the day. good session today. i had to get up at 4 this am so i was pretty much dragging ass and fatigued pretty good going in. so strength def wasnt up to par but i still got some really good detail work and pumping in. my shoulders are a tad bit beat up today and arent really happy with me. everything else feels pretty good. happy with the week and finishing it up


meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter w/s/f cal free chocolate 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 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/glutes/hams/cardio/calves

hanging leg raises x15/4
decline situps x15/4
roller work
glute kick back ss 100x10/4ss
banded glute walks ss x10/4
lying leg curls 70x20/4
stationary lunges x10/4
10 min step mill intervals 1-1 level 12 and level 5
seated calf raise ss 50x10ss 75x10ss 100x10ss
tibia raises ss ss40/25/3

done for the day. went in and did a little polishing work on abs/glutes and hams today with a little mix of cardio. super fast paced and really really good pump. i tossed in some seated calf work for the mrs because she is having some knee issues going on and they protect the knee. not to mention i need to be honing on my calves a bit as well. great day and no issues at all.


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

decline leg raises x20/4
roller work
decline db press 25x8 45x8 65x8 85x8 105x8
reverse peck deck fly 90x12 105x12/3
hex press 45x8 55x8/3
db lats 25x10 30x10/3
nut grip machine press 160x8/3
bb front raise 30x12/3
hs dips 180x8/6

done for the day. nothing too awful crazy today just normal pump and blood volume work. tempo was good. i am feeling a little bit tired and ran down a bit but nothing too bad. i havent slept really good in a very very long time so i figure i am about due a good few hours of burst sleep here soon then i will feel a whole hell of a lot better. joints are good today and i am still dialing down very nicely i did find the fruity peebles oreos yesterday so i have a bunch stocked up now haha


meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter w/s/f cal free cchocolate dip(i am out of carmel and marshmellow)
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 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/legs/done

incline situps .ss x15/4 (long contract)
reverse hypers ss x15/4
roller work
lying leg curls (perfect) 60x8 70x8 80x8 90x8 100x8 110x8 120x8
leg press 270x20 360x15 540x12 720x10 start super sets 720x10ss(x6)/4
sm lunges ss ss135x10/4
squats 45x10 135x8 225x20/3
leg extensions (long contract) 105x10/3

done for the day. no need to cardio for this day, holy sweet baby jesus brutality at it's finest. stupid pump, stupid tempo and stupid killed myself off today. actually everything is on point and feels fantastic right now. i have a feeling that i am going to get pretty tender tomorrow and the next day. my recovery has been really good and on point, so hopefully it wont be too awful bad.


meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter w/s/f cal free cchocolate dip(not a big choc guy but it is pretty good)
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
10z 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

standing lat pd crunches w/vac 70x15/4
rumble roller work
one arm sup pulldowns 30x8 40x8 50x8 60x8 70x8 90x8/4
low cable row (mng) 160x10 180x10/3
cable pullovers 120x10 140x10 150x10
db rows 125x8/4
banded hypers x21 x20 x20 x19
sled rows 90lbs additional resistance 4 rounds of 40 yards each.

done for the day. really good session today. strength was up a bit out of the gate but dropped off on me about the end of the second movement. no issues going on just fatigued out a little faster than usual today. pump was really good though and form was impecable haha. killed the guy that jumps in from time to time with us today big time with both tempo and movements. i am tightening down every day. so i would say i am on point and semi healthy atm.


meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter w/s/f cal free cchocolate dip(not a big choc guy but it is pretty good)
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

hanging nonsup leg raise x15/4
incline situps x15/4
roller work
machine press 80x8 100x8 120x8 140x8 160x8 180x8 200x8 220x8 240x8(p)
incline press 185x8 205x8 225x8 275x8 305x3+2a 295x5
incline pro db fly 40x8/3
dips x8/3
reverse peck deck flys 75x20 90x20 105x20
6 ways 10x10/3
machine shoulder press 120x8 140x8 150x8
machine tri extensions 70x10 80x10 90x10 90x10
one arm overhead db extensions 30x10/4

done for the day. great session today with no issues at all. did come out of the gate strong but lost a bit of strength moving along. everything felt really good and smooth though. i normally do cardio today but since it is a 7 day training week and i shave off one session i choose to do it today. good to keep my body guessing and not getting used to what's coming.


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/ s/f maple
2 tbl spn coconut oil
meal 3
protein pudding 100g
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

abs/legs/cardio

standing lat pd crunches w/vac 70x15/4
reverse hypers x15/4
roller work
seated leg curls 75x10 90x10 105x10 120x10 135x10 150x10 165x10 180x10 ds195x10ds 165x10ds 150x8(15s)
leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x10 990x10 ds1080x10ds 720x20
frog squat on hack 140x10/4
leg extensions ss 105x15ss 120x15ss 120x15 120x15(x15) super set with 20 sec quad stretches
sled work 125lbs additional resistance. 4 rounds dragging for 40 yards
sled push 125lbs additional resist 5 rounds pushing 40 yards.

done for the day. not a terrible kick in the nuts session today at all. everything felt really really good today from the pump to the strength. the pump from the sled work in the heat was pretty grueling but we got it knocked pretty fast.


meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoons almond butter
intra
3 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

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