Follow Along G's Run to the NA's

[guns01]

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

today

abs/calves/delts/chest/tri/cardio

hanging leg raise x15/6
standing calf raise 315x10 335x10 295x8/6
bent over db lats 25x15/4
db lats 25x12/4
banded machine press 135x17 150x10/4
dips ss x10/4ss
cable cross overs ss ss100x8/4
machine press 100x25 100x17
assit machine press downs 100x12 110x12 120x12/2
rope press downs 80x10 100x10/3
12 min step mill intervals 1-1

done for the day. felt like a damn marathon of a workout today. nothing heavy but a ton of volume. kept a pretty fast pace going and got a pretty good pump as well. main focus was to squeeze blood in to flush out all the waste etc... sill having some nasty sinus issues going on and bent over stuff is really nasty. all in all a good day complete. nothing really angry today. we did do some fascia work again last night and worked over my legs and obliques. it is very very painful but i can def tell a difference in how much it opens up the next day. it does cause some pretty good fluid retention under the skin for a few hours after wards though but it comes back out pretty quick. pretty cool technique though


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup spinach
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 flat out breads
meal 4
8oz turkey
meal 5
8oz tcod
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

calves/abs/back/cardio

seated calf raise ss 50x10 75x10 100x25/4ss
decline leg raise ss ss x20/4
rumble roller work
cable low rows 85x10 100x10 120x10 140x10 160x10 180x10 200x10
sm bent rows 135x8 205x8/3
db pullovers 60x12/3
stiff leg dead (overall focus) 135x8 225x8/4
wide grip partial pd's w/stretch 140x8/3
12 min step mill intervals 1-1

done for the day. absolutely killed it and myself today. i am beat the f down. we did all movements today with absolute perfect form with long squeezes. we are trying to drive as much blood in the area as possible. kept a nice nasty fast pace going for the entire workout as well. even with wrecked sinuses going on i was able to get it knocked out with only a little bit of a head ache. did some more fascia blasting last night on my back and obliques. all in all a good session in today. this is a seven day training week so no zero day tomorrow. only down side is no rest day haha. got to pick your evils


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup spinach
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 flat out breads
meal 4
8oz turkey
meal 5
8oz tcod
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

arms/cardio

10 min treadmill warmup
seated db curls 10x10 15x10 20x10 25x8 30x8/5
reverse ez bar curls 40x15/5
hs preacher curls 60x8/3
assist machine press downs 80x10 90x10 100x10 120x12 130x12 140x12 150x12
lying db extensions 30x10 35x10/3
ind handle cable press downs 120x10 140x10 150x10 160x10
12 min step mill intervals 1-1

done for the day. nice nasty pump in today. again kind of good that i am getting a pretty good pump on the end of lower carbs. bicep tendonitus is still a bit inflamed on me. i am flossing it religiously haha. hammers reverse curls and preachers make it really angry. so i am going pretty easy on those for sure. i got in and had my pt done today as well. so i am pretty beat up but feel good. all in all a good day that i would call successful. looking forward to a carb feast tomorrow and leg day with a new guy haha. should be interesting. i did take abs and calves off today both to give them a break and to have enough time for sure to train before my appt. got it all in and done with no rushing. also need to note that inj l carntine(sp_ goes in tomorrow at 400mg.


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup spinach
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 flat out breads
meal 4
8oz turkey
meal 5
8oz tcod
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/legs/cardio

standing lat pd crunches 70x20/4
5 min stationary bike
roller work
lying leg curls 60x10 80x10 100x10 120x10 140x10 160x9 (all rest pause)
ssb squats x8 165x8 215x8 255x8 305x8 345x8
bulgarian split squats of death 25x10 45x10 65x10 ds 80x10(10s)ds 65x10(10s)ds 45x10(10s)ds 25x10(10s)
leg press (close stance) 490x30/3
prowler drags 160lbs additional resistance 4 rounds 40 yards each round

done for the day. this is by far probably the shittiest and worse workout i have had in a very very long time. idk if it is from the pt yesterday or being super depleted but it just completely sucked ass. my back hurt my groin hurt and i didnt get a pump for shit after the leg curls. i was pissed beyond all belief. it did make the bulgaian drop set much more comfortable but not what i had in mind. still pushed through and got it all knocked out. i went in wanting to push hard and heavy and all i ended up doing was pushing hard just to get it eeked out. tomorrow is another day.
the inj l-carntine is added in and i will put the yohimbine back in tomorrow as well. i got another cheat meal coming up in a couple weeks. so hopefully that can push me up a little bit. i am also down to 254 this am i believe. i will have to look to veriy that and after meal one and some water my waist at the belly button is down 2in in 2 weeks. so i am def making progress. i believe test comes out tomorrow also. i have to check that as well to make sure.


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
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

[thudgens96]

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

today

abs/legs/cardio

standing lat pd crunches 70x20/4
5 min stationary bike
roller work
lying leg curls 60x10 80x10 100x10 120x10 140x10 160x9 (all rest pause)
ssb squats x8 165x8 215x8 255x8 305x8 345x8
bulgarian split squats of death 25x10 45x10 65x10 ds 80x10(10s)ds 65x10(10s)ds 45x10(10s)ds 25x10(10s)
leg press (close stance) 490x30/3
prowler drags 160lbs additional resistance 4 rounds 40 yards each round

done for the day. this is by far probably the shittiest and worse workout i have had in a very very long time. idk if it is from the pt yesterday or being super depleted but it just completely sucked ass. my back hurt my groin hurt and i didnt get a pump for shit after the leg curls. i was pissed beyond all belief. it did make the bulgaian drop set much more comfortable but not what i had in mind. still pushed through and got it all knocked out. i went in wanting to push hard and heavy and all i ended up doing was pushing hard just to get it eeked out. tomorrow is another day.
the inj l-carntine is added in and i will put the yohimbine back in tomorrow as well. i got another cheat meal coming up in a couple weeks. so hopefully that can push me up a little bit. i am also down to 254 this am i believe. i will have to look to veriy that and after meal one and some water my waist at the belly button is down 2in in 2 weeks. so i am def making progress. i believe test comes out tomorrow also. i have to check that as well to make sure.


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
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

Going to have those bad days bro, but you know that very confident you have way more good days than bad. The numbers look good even if you didn't like how it went

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[guns01]

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

Going to have those bad days bro, but you know that very confident you have way more good days than bad. The numbers look good even if you didn't like how it went

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i know you cant always be 100% but damn when you are all raring to go fired up and then blah. nothing fires correctly and nothing feels right haha. old body tells you no bueno today my friend. i am going to try and tweak somethings around a little bit and see if it will help. i am thinking that the pt session yesterday really jacked me up bad. at least it sucked the recovery and everything in my body out. that's what i am thinking. we will get it ironed out though. still dropping fat and tightening down so i really cant complain about that. big indicator for me today was no matter what, when we hit the prowler it normally makes the pump so uncomfortable its not funny. i blasted through it today with no issues at all. so almost zero pump.

[guns01]

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

today

calves/chest/sdelts/tris/cardio

seated calf raise 50x10 75x10 100x10 150x8/4(4sec stretch each rep)
decline db press 35x8 55x8 75x8 85x8 95x8 (barely got 8 with 95 so i shut it down)
incline bb press 135x8 185x8 225x8 245x8 265x8
dips ss x10/4ss
reverse peck deck flys ss ss90x15/4
machine fly ss 150x8/4ss
seated db lats ss ss25x10/4
ind handle cable press downs 120x10/4
12 min step mill intervals 1-1

done for the day. felt obviously run down and fatigued pretty much the entire day yesterday. i got better and better as i got my carbs in though and when i got up this morning i actually felt pretty good. got a good day in today pump was good and on point. the shoulder and tri pump actually hurt. my legs also pumped up nice with the intervals also. so everything is back flowing today. i actually went to change shirts after my workout today and i have veins showing completely across my abs and obliques. so the leanness and conditioning is coming in pretty good. my back is still a little tender so i opted out of abs today to give it a little more rest. i didnt want to but all the ab areas in the gym were occupied so i made the call. probably a good idea for me anyway.
i also added in the yohimbine again for the next 1-2 weeks. another successful day in the books. oh and i also have sore glutes from yesterday. not terrible sore but still i actually got something out of it after all. for those that are actually reading and following along, i am a stickler when it comes to stuff not going the right way and i will poke prod and dig around until i figure out what's going on. it drives me nuts


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 potatoes w/red hots
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/back

machine toe press ss 210x10 230x10 250x8ss 270x8ss 290x8ss 310x8ss
machine leg raise ss ss40x15/4
one arm low rows 40x10 50x10 60x10 70x10/4
sm bent rows 135x8 185x8 225x8 275x8 315x8/3 ds315x8ds 225x8ds 135x8
db pull overs 65x10/3 ds65x10ds 55x8
db rows 135x8/3 ds135x8ds 115x8ds 100x8
hypers x25/3

done for the day. got in a really good productive session today. strength and pump were good and everything felt really good. even thought it was actually really really crowded we were able to keep a nasty pace going. so all in all a great workout today. no really bad complaints today at all. i am running a little bit fatigued but eh, part of the process. i did wake up this am after 2 high carbs days looking really really dry. got veins running down my obliques and abs. so conditioning is coming in nicely. def happy with the progress.


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 cod
meal 5
8oz tcod
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/legs/cardio

standing cable crunches w/vac 70x15/4
5 min stationary bike
roller work
seated leg curls 90x10 105x10 120x10 135x10 150x12 165x10 180x8(+15p)
glute kick backs 120x10/3
machine leg press 220x15 260x15 300x15 320x15 340x15
hip machine front raise 80x10/3ss with front relaxed flexing for 10sec
squats x10 135x10 225x20/3
sm stiff leg deads 225x10 185x10 185x10
10 min step mill intervals 1-1

done for the day. wow what a serious kick in the nuts this one was. when i got to squats and stiff leg i was smoked beyond all repair. legs were pumped and pretty much useless. i had to keep pulling back because it was a secondary day also. i got to crazy on the first set of stiff leg and had to pull that one back. cool thing is everything was firing and feeling really good. lower back did get a tad bit pumped but other than that it was pretty smooth. i had to hit the step mill today also because of lighting and it was pissing outside. that was a brutal kick in the nuts as well. i beat my own ass and it was a hell of a good day. back meat is a tad bit tender today, so yesterday must have went pretty well also. we did do some fascia blasting last night on my legs and obliques. another good one 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
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 flat out breads
meal 4
8oz cod
meal 5
8oz tcod
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

Brother that looked like a kick in the nuts

Sent from my SM-S975L using Tapatalk

[guns01]

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

Brother that looked like a kick in the nuts

Sent from my SM-S975L using Tapatalk

hell yeah man. i felt like i was either going to puke or pass out. could have been both at the same time. i love going to the point of almost making myself quit and then keeping going. those are the best ones

[thudgens96]

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

Absolutely they are good job brother.

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[guns01]

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

today

abs/calves/arms/cardio

machine leg raise ss 40x15/4ss
incline sit ups ss ss x15/4
machine toe press ss 210x10 230x10 ss start 250x10(10p)ss 270x10(10p)ss 290x10(10p)/3ss
tibia raise ss ss50x20/4 i didnt get my last set in because some rude ass fat lady moved in on me and wouldnt acknowldge that i was using the equipment)
ez bar curls 20x8 30x8 40x8 60x8(5p)/5
db hammer curls 35x10/3
hs preachers 60x10/2
ind handle press downs 80x10 90x10 100x10 120x10 140x10 160x10
db tate press 35x8(7s) 45x8(7s)/3
assist machine press downs ds 140x10ds 120x10ds 100x10
12 min step mill intervals 1-1

done for the day. went fast and tore it up today. i had an anger issue and flipped a little on the fat lady that decided she was going to take my machine over while i was still using it. wouldnt acknowledge me speaking to her or even look at me and i was literally standing a foot away from her yelling at her. no big deal if she would have asked me if we were using it or even hey can i work in? fucking rude ass entitled fucks. anyway, calves pumped up something painful and nasty. i did hold back a smidge on bis. they are still burning and a little irritated but nowhere near as bad as they were a couple weeks ago. so i kept the weight down a little lower and just decreased rest time a little more. all in all a good day and no rear pains or anything really note worthy. bp was probably sky high from the calf run in. eh you cant fix or deal with stupid people.


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
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
meal 4
8oz cod
meal 5
8oz tcod
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

Lmao fat rude ***** were you at planet fitness. Lol

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[guns01]

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

Lmao fat rude ***** were you at planet fitness. Lol

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no way man. i am pretty sure they wouldnt even let me sign up at planet fitness. our pf in our area is in a very very bad location. i wouldnt walk across the parking lot in the dark by myself bad. that and the dbs dont go above 50 from what i understand