Follow Along G's Run to the NA's

[guns01]

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

today

abs/calves/chest/delts/tri/cardio

hanging leg raise x15/4
standing calf raise 220x10 240x10 260x10 280x10 300x10 320x10
machine press 100x10 120x10 140x10 160x10 180x10 200x10 rp 220x8
incline bb press 185x8 225x8 255x8 275x8(lost speed a bit) 315x5 315x5
incline pro fly 40x8/3
dips x10/3
reverse peck deck fly 90x20 105x20 120x20
db 6 ways 12x10/3
machine shoulder press 120x8/3
db skullies 40x10(10s iso)/4
seated rope extensions 100x10/4
12 min step mill intervals 1-1

done for the day. not a bad session at all today. absolutely no waiting whatsoever so we flew through it. got a really good pump going and felt pretty strong. shoulders were a tad bit ill tempered for the majority of the workout. they did open up and loosen up a bit as we went. i can tell that strength is coming down a little bit but not to bad. i am thinking it will bounce back. i had some pt done again yesterday as well. i forgot to note that. she is still opening up my back obliques and really working on my lower traps and rhomboids. i have really bad circulation issues in that area. all in all a good day in the books. i weighed in at 251 first thing yesterday am also

meal 1
50g mancake waffles
1/4 cup cream of rice
30g whey iso
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
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/cardio

ab wheel roll outs x10/5
machine toe press ss 210x10 ss start 230x10ss 250x10ss 270x10ss 290x10ss
tibia raise ss ss50x25/4
rumble roller work
one arm sup pull downs 40x8 50x8 60x8 70x8 80x8/4
low rows 140x4 160x4 180x10 220x10 220x10 200x10
machine pull overs 135x10/4
db rows 135x8/4
banded good mornings x15/3
prowler rows 160lbs additional resistance 4 rounds 40 yards each. (went up in weight a little)

done for the day. hell of a good session today. got side tracked a couple of times but didnt slow my pace down. met a strongman/strongwoman couple that are here on vacation. he thought he knew me from somewhere so that started up a convo with all of us. both in great shape and strong as hell. so that was pretty cool. always nice to meet cool new people. anyway, great strong session today. back was a tad bit tender from the pt session at the end of last week. i could feel the areas that she worked on big time. they were all firing very very well but they were sore too. got a really good pump and strength was also really good. actually my body felt really good today. the young couple may have joined on the team for a little bit. doesnt bother me at all. they work hard move fast and help out. so i will take that any day. another great day 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

today

abs/legs/cardio

standing lat pull down crunches w/vac 70x20/4
roller work
glute bridge activation x10(10s iso)/2
lying leg curls 60x8 70x8 80x8 90x8 100x8 110x8 120x8 (nice pump and squeeze)
leg press ss 400x20 580x15 670x12 760x10 850x10 940x10 ss starts 940x10(x6)/4
sm lunges ss ss135x10/4 (then went back to press and did the other 6 reps)
squats 225x20/3
leg extensions 120x10 105x10/2 (dripped weight on set 2 and 3 cause it was pulling the patella tendon)
prowler drags 180lbs additional resistance 5 rounds 40 yards each

done for the day. sweet baby jesus this was an absolutely brutal session today. actually kept a very nice pace considering the rep ranges and volume. it def beat me down nicely though. felt really good strong and cardio was on point for the entire workout. only real issue i had today was on the extensions. it started pulling on my patella tendon so i had to lower the weight down so i didnt hurt anything. the youngsters joined in again today. no quit and they hung the entire time. so all in all a very successful day in the books. great one for sure


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
8oz red potatoes
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

Damn sweet baby Jesus is right. That was a ass kicken work out

Sent from my SM-S975L using Tapatalk

[guns01]

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

Damn sweet baby Jesus is right. That was a ass kicken work out

Sent from my SM-S975L using Tapatalk

kicked my own ass for sure man. a little tight today but good to go. i was hobbled all day yesterday though haha. i freaking love it

[guns01]

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

today

abs/calves/chest/delts/tris/cardio

machine leg raise 40x15/4
seated calf raise ss 50x10 75x10 ss start 100x15ss 125x15ss 150x15/2ss
tibia raise ss ss50x20/4
decline db press 25x8 40x8 55x8 70x8 85x8 100x8
reverse peck deck fly 90x12 105x12/2
hex press 50x8/3
db lat raise 25x12 30x12/3
ng machine press 150x8/3
bb front raise 40x12/3
hs dip machine 180x8/6
12 min step mill intervals 1-1

done for the day. good easy day in. looks like a lot on paper but not a bad pump day at all. nice to give the body a little break with something on the easier side. got a really good pump going and everything fired and felt pretty good today. legs were a little tight and tired and glutes are probably the most tender. other than that spot on and rocking it. i actually have a touch up glute and ham session for tomorrow. that should be very very interesting but no cardio at all.


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup spinach and mushrooms
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
8oz red potato w/red hots powder
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

today

calves/abs/glutes/hams

standing calf raise stupidity 210x10 220x10 230x10(10s)x10(10s)x10(10s)/4 (ouch)
hanging leg raise x15/4
incline situps x15/4
glute kick back 100x10/4
lying leg curls 70x20/4
stationary lunges x10/4

done for the day. a very very easy day today well kind of easy. abs and calves always suck ass and hurt. got a nice pump and blood flush with the session today. did some fascia blaster work last night on the it bands hams and glures as well. nothing really special to note from today. it is kind of funny how easy light weight even with super low carbs still drive a ton of blood into the muscle. everything must be firing pretty well. we will see tomorrow though haha.


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup spinach and mushrooms
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
8oz red potato w/red hots powder
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

[Trixie]

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

today

did some fascia blaster work last night on the it bands hams and glures as well.

What is this and did you do it yourself??

[guns01]

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

What is this and did you do it yourself??

normal everyday binding and pain. my pt suggested this tool and helped us get one at her price. it is a tool designed by dr victoria black i believe is her name. big time chick thing for cellulite but i use it to wake up the muscle nerves and open up areas that hurt and or tight since i cant get approval to go in every single day to get worked on. if you buy that stupid thing out right it is brutal expensive. it does hurt like a mother fucker but it helps out quite a bit most of the time. very nice to do before training with low back obliques and it bands.
one of the biggest pain in the ass with it is i have to get into a hot bath get out oil up and then go to work on it. then get back into the shower to wash off the oil. so it is a process for sure

[guns01]

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

today

calves/back/cardio

seated calf raise 50x10 75x10 100x10 125x10 150x10 175x10
rumble roller work
one arm sup pull downs 40x8 50x8 60x8 70x8 80x8/3
low rows 140x8 160x8 180x8 200x8
sm ds bent rows 135x5 185x5 225x10 275x10/3
seated db hammers 30x12 40x12/2
ez bar bb curls 70x8+4p/3
reverse bb curls 40x20/2 (too light)
prowler rows 160lbs additional resistance 5 rounds 40 yards each

done for the day. another really good session in today. not as good of a pump across the board but being low carb the last 3 days and a 7 day training week it is inevitable. strong as hell on the seated calf raise for some reason and they felt good for a change. back and everything opened up nicely also. i didnt do any abs at all today they are not tender but they are a tad bit tight and i didnt want them to be destroyed when i have to do them tomorrow to open the lower back up for squats. i am able to skip them a day or two a week anyway. so no damage done at all. much needed cheat meal in the am, so i am super stoked about that one.


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup spinach and mushrooms
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
8oz red potato w/red hots powder
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

today

abs/legs/cardio

standing lat pd crunches 70x15/5 (no vac today because of cheat lol)
roller work
floor blute bridge (activation) x10(10s)/2
seated leg curls 90x8 105x8 120x8 135x8 150x8(4f) 180x8(4f) 195x8(4f)
leg press high and wide 180x10 270x10 360x10 450x10 580x10 670x10 ds760x10ds 580x10ds 490x10 (feet were moved in close on each drop set)
squats 135x5 225x20 225x20 225x20 (little closer than normal stance)
walking bb lunges 80x10/3
prowler drags 180lbs additional resistance 5 rounds 40 yards each

done for the day. cheat meal day so i had a completely full tank going in today. so vacuums on the ab work was not freaking happening at all haha. pump was absolutely brutal painful today from the dirty food and bit of sugar added in. feeling really really good. weighed in at 248 this morning also on an empty stomach. my left side is really beligerent and is usually the last part to dial in if the come in all the way or not is hit or miss. they are coming in right now. so i am already better than i have been in the past as far as my waist goes. now the low back and kidney area is slow slow moving but it always dials the last little bit also and normally isnt a problem. great freaking workout though. i am anxious to see how much my weight jumps up over the next two days. going to have to hit the fascia blaster on my hips and lower back though before it gets angry again. it is pulling some but not bad so i will get on top before it does. i also changed my foot position on squats today to take some stress off the groin and adductors. so we will see how much that gets my back fired up also. all in all a successful and great day though.


meal 1
cheese burger omlette
cup cake 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

seated machine crunches ss 70x15/4ss
machine toe press ss ss210x10 ss230x10 ss250x10 ss270x10
flat db press 25x8 40x8 55x8 70x8 85x8 100x8 115x8
incline bb press 135x8 185x8 225x8 275x8 315x8 (lost speed at the end of 275 but went up for grinders)
bench press 225x6/3
dips x10/3
reverse peck deck fly 90x40 105x30 120x20 135x10
seated db lats 25x15 30x15 35x15 40x6+15p
db skullies 35x10/4

done for the day. great super strong day today. another good firing and everything felt really good. i needed to note i have been vodoo flossing before all my upper body work. that has been helping out a lot with the bicep tendonitus. i was really happy with the speed i got on the inclines today. so strength is good and conditioning is great and weight is coming down perfectly. so all in all i am happy with progress.


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
meal 4
8oz cod
8oz red potato
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

[FREAKSHOW]

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

I love the emals your posting, i may try the intermittent fasting myself. im kinda burned out on the 5-7 meals thing. seems "easier" for my schedule.

[guns01]

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

I love the emals your posting, i may try the intermittent fasting myself. im kinda burned out on the 5-7 meals thing. seems "easier" for my schedule.

the high cal/carb meals are def my favorites. i am a pretty big eater and pretty good size so if i tried to fast i would die or pass out haha. i have to eat a lot

[FREAKSHOW]

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

the high cal/carb meals are def my favorites. i am a pretty big eater and pretty good size so if i tried to fast i would die or pass out haha. i have to eat a lot

I was doing 7 meals a day for years. LOVE eating a lot. But i kinda hated feeling like a slave to food... if that makes sense.