Follow Along G's Run to the NA's

[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

[guns01]

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

today:

abs/chest/delts/tri/cardio

hanging leg raise x15/4
incline situps x15/4
roller work
decline db press 25x8 45x8 65x8 85x8 100x8
incline bb press 135x8 185x8 225x8 265x7 285x8
dips ss x14ss x12ss x12ss x11ss
reverse peck deck fly ss ss75x15 ss90x15/3
machine fly ss 150x8/4ss
machine lat raises ss ss80x10/4
dual handle press downs 100x12/4
machine skullies 40x10/4
14 min step mill intervals 1-1

done for the day. toe held up pretty good for the intervals. i will be able to tell better tonight and tomorrow if it is healed up enough to really push it hard. great session today and my strength is improving surprisingly as i am coming down. only thing i have going on right now is my hams butt and low back are pretty freaking sore today. good thing i dont have any deads in the lineup tomorrow because that would be damn near impossible haha.


meal 1
8oz ground turk
2 slice ez bread
1/2 cup cor w/sugar cal free blue berry
meal 2
protein cake
2 tbl spoons almond butter and s/f jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 4
10oz cod
1 cup cor
2 tbl spn coconut oil
meal 5
8oz turkey
10oz red potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup spinach

[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
ds lying leg curls 70x10 90x10 110x10 120x10 130x10 140x10 150x7
squats bar x8 135x8 185x8 225x8 275x8 315x8 365x8 415x8 (i hit the 415 for an easy 8 today. back was sway sway so i cut it there)
bulg split squats 25x10 45x10 65x10 ds 80x10(10)ds 65x10(10)ds 45x10(10)ds 25x10(10)
leg press 450x30/3
banded stiff leg deads 145x10 195x10/3

done for the day. had to get in really early today due to the mrs sched. it was a hell of a good strong workout today and everything feels pretty freaking good. i am actually really surprised at my strength considering all the traveling i had to do this week and being dehydrated most of those days. no sled work today due to inclimate weather. i dont think it was really needed because the pace today was nasty and i was wasted by the finish and border line cramping at the end. so another great day in the books with some really great progress.


meal 1
2 whole eggs
6oz ground turk
4 slice ez bread
1/2 cup cor w/sugar cal free blue berry
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

[guns01]

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

today:

abs/back

standing lat pd crunches 70x15/4
reverse hypers x15/4
roller work
mag ng low rows 85x10 100x10 120x10 160x10 180x10 200x10
sm bent rows 135x8 225x8/3 (2sec contract)
db pullovers 45x12/3
stiff leg deads w/emphasis on lats glutes and hams 225x8/3
wide grip pull downs 140x8 160x8 160x9

done for the day. great session today. lower back and hip are a little bit tender and i got another road trip today. so hopefully that doesnt hinder legs tomorrow. that's the main reason the deads were so light today. i focused on the contraction and held each one for about 5 sec, to drive as much blood in as possible. i did setup a pretty good deal for next weekend. i am training with a pro bb friend of mine and his coach over the 3 days and working on my posing a bit as well. so that will be a nice little change up and some fun. i get to do it from time to time and we really enjoy getting together when we are able to. last time i wasnt full of carbs and this time i will be haha, so that's even better


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 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

yesterday:

road trip day so no training.


meal 1
4 whole eggs
1/2 cup whites
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

[whitetail]

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

a funny thing to sum it all up and the strategy behind my methods right now is this. i started around upper 260s lower 270s with no metabolic issues at all around 10% with all abs showing. i did my math and breakdown for a 230lb person with zero cardio. so the game plan is what i listed below. now my idea is this: if i only do interval work and eccentric less style of conditioning and push the pace of my sessions, i will further enhance the muscle that i am able to hold. on top of that with no steady state long sessions in the mix, i am able to preserve even more lean tissue. so that's what i am working with right now. no fat burners or any additional assistance at the moment either. only down sides so far have been i am a little more hungry than usual but my energy and overall well being are much more tolerable than how i attacked it in the past. when i am finished up i will have a better idea of if it is more effective or not. i have tried a similar approach in the past as well but i was using steady state as my method of cardio. it worked, so i dont see why this wont as well. maybe even better

Damn guns, good plan!
Funny thing is I am rapidly approach the best shape of my life in similar fashion. I've been eating more 40/40/20 style with cals higher than normal and just doing way more circuits, supersets and sprints.
I am doing great but need to address my diet Stat cause I feel like I'm on the thread hold of having a metabolic issue..lol
Few emails to you and I should be able to straighten that out.

Sent from my SM-G900V using Tapatalk

[guns01]

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

today:

abs/bis/tris/cardio

leg raises ss x15/4ss
incline situps ss x15/4
roller work (legs are a smidge tender)
seated db curls 15x8 20x8 25x8 35x8 40x8/5
reverse ez bar curls 50x10/5 (30sec)
machine preachers 80x8/3
assist machine pressdowns 90x12 100x12 110x12 120x12 130x12 140x10
lying db extensions w/iso 35x10(f)/4
individual handle press downs 120x8/4
14 min step mill intervals 1-1 (toe was sway)

done for the day. in and out in about an hour and 20 mins. so i would count that as a very good session. really good pumps across the board and able to move some pretty good weight. none of my joints are acting up today at all which is awesome for me. legs are a tad bit tender and rolling wasnt very fun. all in all a successful day in the books. got to travel tomorrow so a nice new change up in facilities. going to be the first time in quite a while that i dont get fresh food damn it haha


meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon nut butter
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
2 tbl spn coconut oil
meal 3
8oz chicken
1/2 cup cor
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

Not that I added up all your macs for the day. Just looked at that one meal.
I do 5.5 oz of cooked of 93/7 turkey. I calculated it out to be about 45 grams pr, 340 cals. I do it crumble style so it's dried out l. Everytime I do the math lean, fairly dry meat cooked is about 10 grams of protein per oz.

Sent from my SM-G900V using Tapatalk

a funny thing to sum it all up and the strategy behind my methods right now is this. i started around upper 260s lower 270s with no metabolic issues at all around 10% with all abs showing. i did my math and breakdown for a 230lb person with zero cardio. so the game plan is what i listed below. now my idea is this: if i only do interval work and eccentric less style of conditioning and push the pace of my sessions, i will further enhance the muscle that i am able to hold. on top of that with no steady state long sessions in the mix, i am able to preserve even more lean tissue. so that's what i am working with right now. no fat burners or any additional assistance at the moment either. only down sides so far have been i am a little more hungry than usual but my energy and overall well being are much more tolerable than how i attacked it in the past. when i am finished up i will have a better idea of if it is more effective or not. i have tried a similar approach in the past as well but i was using steady state as my method of cardio. it worked, so i dont see why this wont as well. maybe even better