Follow Along G's Run to the NA's

[guns01]

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

today

abs/back/cardio

standing lat pd crunches w/vacuum 70x15/4
lat pulldown crunches w/vacuum 85x15/4
reverse hypers x15/4
roller work
pro grip low rows 30x12 40x12 50x12 60x12/4
sm deads 185x3 225x3 315x6/4
assist ng pullups x10/4
db pullovers 45x12/4
sled rows 90lbs additional weight 6 rounds of 40 yards with 20 sec rest between sets

done for the day. nothing crazy to note today other than getting some pretty silly lower lat cramps from the start of training till i finished. they kept popping up after each set which was annoying as all hell haha. got a good session in today anyway and was finished up in under an hour and a half. sinus infection is in wide open full effect now. so i am hurting pretty good from that bad boy


meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon nut butter and sugar free cal free marshmellow 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/arms/cardio

leg raise ss x15/4ss
inline situp ss x15/4
roller work
TRI SETS
rope pressdowns 100x12ts 110x12ts 120x12ts 140x12ts
rope extensions ts 100x8ts 110x8ts 120x8ts 120x8ts
bench dips ts x16 x11 x9 x7
incline db skullies 35x10/3
TRI SETS
standing ez bar curls ts 50x8ts 60x8ts 70x8ts
standing db curls ts 25x8ts 30x8ts 35x8ts
ez bar reverse curls ts 40x8 ts50x8 ts60x8
chins x10
14 min step mill intervals 1-1 level 12 and level 5

done for the day. super fast paced at just over an hour, more like 65 mins total. got a freaky pump today and everything was full and firing very well. i actually even felt really strong and solid for the duration of the workout. now i did hack up some nasty chunks of crap after the intervals but other than that it was smooth sailing. i am def still breathing fire and hocking but it is feeling better every day. everything is on point and dialing as should be and i am happy with how everything is going thus far.


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 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/cardio

machine reverse crunches 40x15/4
incline situps x15/4 (focusing hard on lower abs)
reverse hypers x15/4
roller work
ghr x10/4
seated leg curls 135x15 120x10(20) 120x10(20) 120x10(20) had to sub these in because the fag powerliting crew was on the lying one doing videos and taking selfies and i wasnt about to wait. the iso on these was straight up insane though
leg press 180x25 270x25 360x25 450x25 540x25 630x25
sm lunges 135x6x6x6x6/4
db sumo squats 80x8/4
sled drags 115 additional pounds fro 4 rounds of 40 yards
sled push 115 additional pounds for 4 rounds of 40 yards

done for the day. got this puppy done and in the books in 1 hour and 35 mins. now the kicker here is i wanted to shoot for 6-8 rounds of sled work but unfortunately my partner today is weak has no inner drive and takes about 2 and a half minutes to move the sled 40 yards. so the idea was to go back and forth one drag it down one push it back then flip flop. the rest interval was as long as it took partner to get it to the other side. so unfortunately my rest time was much longer than i wanted. still a great fast paced session with a stupid silly pump. i am also fighting a nasty painful sinus infection that is kicking me in the nuts right now also. so breathing fire and having a sore throat is making everything much more painful than it needs to be. i dd a bit of dry heaving between sled runs today haha but not from conditioning but from sinus draining on me. my med tricks are in effect and i took 2 last night before bed and felt better when i got up but it still sucks


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
8oz sweet potato
2 tbl spn coconut oil
meal 3
8oz chicken
10.5oz red potatoes
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

All I can say is guns u have my respect and admiration for life sr u are the Fg king

i just try to keep the mindset that consistency even though it sucks leads to success in every aspect of life. more so importantly in health and body building haha. and for a nice change i have been healthy as a race horse for about the last 9-10 months

[MOUNTAIN-MAN]

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

All I can say is guns u have my respect and admiration for life sr u are the Fg king

[guns01]

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

Thanks guns! so pretty much the direction I was gonna take. I've done some intervals and sled dragging already.
when I saw that graph, i realized not only is steady state not that good but at that rate I must be shredding glycogen and muscle not fat.

Sent from my SM-G900V using Tapatalk

yessir and i have been doing it blind and dumb for many many years. just eating off pounds of muscle haha. i get into pretty damn good shape but hell we want to keep on as much muscle and size as possible during the process. the cool thing about the intervals and sled work is that it is adding to the shaping and growth of the muscle and not hampering your recovery. so when i learned that i was like damn, no more boring as mindless cardio and i can add on detail and maybe a tad bit more muscle. i was sold and i have been doing it for a while now. it is not boring at all and fun if you can get someone doing it with you so you can get a little competition going. hell i have done part of a leg session up to leg presses to a certain number of sets, went out and put 180 on the sled and then pulled it for 6 rounds then went back in to the progression on the press and finished off the leg session. i was hobbled after wards but man it was a great session

[guns01]

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

Guns, question for ya. Kinda off track from your recent logging but here is goes. When your doing cardio for fatloss how much do you pay attention to heart rate to stay in the "fat burning zone"?
I went out for a run the other day and used a strap on heart monitor. The pace I run my heart rate is way above the ideal zone where you theoretically start using glycogen and carb for feul instead of fat.



Sent from my SM-G900V using Tapatalk

weird but funny thing i thought of about these strap heart rate monitors. my mrs used to wear one every time we trained and when she did cardio. if i remember correctly we had her doing the tread at a level 14 or 15 incline at 2.8-3.2ish mph for no more than 30 mins. her cals burned during that cardio would be around 250-300ish give or take. then during training after a leg or a back day it would read that she burned over 1k cals and one time it was right at 2k cals burned during a 2 hour session. idk how accurate the cal burn is but that's a huge difference in cals burned to me haha

[whitetail]

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

i used to do the low and slow stay in the fat burning zone but i have completely gotten away from that this year. now i am either doing intervals or completely eccentric less cardio work. on the intervals i go as absolutely hard as i can for 60 secs and then i go slow moderate pace for another 60 secs then repeat. i do that for between 10-16 minutes a session. it is supposed to be superior to fat burning over low steady state and preserve muscle much better. on the eccentric less work, i row drag or push the sled as hard as i can for 40 yards then i rest for 20-90 secs and repeat for about 3-8 rounds depending on the session i did prior and the day. it is working much faster and more effectively for me right now. so i would say it is a much better choice. that and my freaking cardio endurance has gotten pretty freaking sick for as heavy as i am

Thanks guns! so pretty much the direction I was gonna take. I've done some intervals and sled dragging already.
when I saw that graph, i realized not only is steady state not that good but at that rate I must be shredding glycogen and muscle not fat.

Sent from my SM-G900V using Tapatalk

[guns01]

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

today:

abs/back/cardio

incline situps x15/4
standing lat pd crunches w/ vacuum 70x15/4
reverse hypers x15/4
roller work
chest support pro rows 75x10 90x10 105x10 120x10 135x10 150x10 165x10 180x10 180x10 180x10 ds180x10ds 150x8ds 120x8
ng low rows 120x8 140x8 180x8 200x8
machine pullovers 105x10 120x10 135x10 ds150x10ds 120x8ds 105x8
meadows rows 70x8 90x8 90x8 90x8
hypers ss x15/4ss
deads ss ss315x5/4
sled rows 90 additional pounds for 3 rounds of 40 yards.

done for the day. i wrecked myself pretty good today with some pretty heavy volume. i felt really really strong so i just kept going up until i was close to form losing up, then i started my work sets. great pump and everything feels pretty good and solid. i got this all knocked out today in just over 90 minutes. so i was also trucking along with the pace.



meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon nut butter
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

30min and I was in the fat zone for 6sec..lol
I'm a little out if shape so hr was a bit above norm.
Might just start doing incline treadmill to target heart rate, or do intervals from 100bbp to 160.

Sent from my SM-G900V using Tapatalk

i used to do the low and slow stay in the fat burning zone but i have completely gotten away from that this year. now i am either doing intervals or completely eccentric less cardio work. on the intervals i go as absolutely hard as i can for 60 secs and then i go slow moderate pace for another 60 secs then repeat. i do that for between 10-16 minutes a session. it is supposed to be superior to fat burning over low steady state and preserve muscle much better. on the eccentric less work, i row drag or push the sled as hard as i can for 40 yards then i rest for 20-90 secs and repeat for about 3-8 rounds depending on the session i did prior and the day. it is working much faster and more effectively for me right now. so i would say it is a much better choice. that and my freaking cardio endurance has gotten pretty freaking sick for as heavy as i am

[whitetail]

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

30min and I was in the fat zone for 6sec..lol
I'm a little out if shape so hr was a bit above norm.
Might just start doing incline treadmill to target heart rate, or do intervals from 100bbp to 160.

Sent from my SM-G900V using Tapatalk

[whitetail]

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

Guns, question for ya. Kinda off track from your recent logging but here is goes. When your doing cardio for fatloss how much do you pay attention to heart rate to stay in the "fat burning zone"?
I went out for a run the other day and used a strap on heart monitor. The pace I run my heart rate is way above the ideal zone where you theoretically start using glycogen and carb for feul instead of fat.



Sent from my SM-G900V using Tapatalk

[guns01]

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

today:

abs/chest/delts/cardio

machine reverse crunches 40x15/4
leg raise ss x15/4ss
incline situps ss x15/4
machine press 80x8 100x8 120x8 140x8 160x8 180x8 ds200x8ds 160x6ds 110x6
incline press 185x8 225x8 255x8 275x8 295x6ds 225x5ds 135x8
db flat press 60x8 75x8/4
pro grip incline db flyes 35x12/3
reverse peck deck flys 45x20 60x20 75x20 90x20 ds90x20ds 75x10ds 60x10(10)
db lats 20x20 25x20 30x20 ds30x20ds 25x10ds 20x10ds(10)
machine shoulder press 100x8 ds140x8ds 120x8ds 100x8
14 min step mill intervals 1-1 level 12 and level 5 for duration

done for the day. mother's day and since i have light years ahead of conditioning for the first time in my career, i had a cheat with the mrs for mother's day. nothing seriously crazy but it will put me in a 60g carb surplus for today. that is 240 cals above what my normal daily intake is for today. it had sugars which i have never ever done except for peaking multiple times so i am excited to see what it does to how i look tomorrow. hell i was peeled to the bone cold about an hour after the meal. so we shall see. got a great session in today and actually moved some pretty good weight around. the pump was as expected, stupid haha. only issue i have today is my knees are a little sore from yesterday and the intervals today. not to bad but they are letting me know, i went a little bit heavy yesterday and pounding them on the stairs was not the best idea haha.


meal 1
spinach and mushroom omlette (no butter no milk and no sauce)
2 cup cake pancakes
meal2
8oz turkey
4 slices ez bread
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
10oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup spinach

[IRON-GAME]

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

Very nice brutha

[guns01]

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

today:

abs/legs

standing lat pd crunches 70x15/4
lying leg curls warmups only 50x10 60x10 70x10 70x10
ghr x10/4
leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10 720x10 TRI SET DEAT BEGINS
TRI SET
leg press ts 810x8ts 900x8ts 990x8ts 1080x8ts
frog squats ts 140x6ts 180x6ts 180x6ts 180x6ts
front squats ts ts185x6/4
stationary db lunges 40x12/3

done for the day. this was a pretty serious session today that went a little bit silly and heavy. everything actually held up and felt really good though. no sled work cardio today. just giving a little break to the old joints for a day and let my legs rest a little bit. that and i had to go to a different gym for the machine to do frog squats on and their area isnt good enough for sled work and i doubt they would have allowed me to pull plates out of the facility.


meal 1
4oz turk
60g of protein pancakes w/walden farms strawberry syrup( got to keep an eye on this to see what it does to my guts)
meal2
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon nut butter
intra
3 scoops intra md 1 scoop intra md eaa +
meals 3
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
10oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup spinach