Follow Along G's Run to the NA's

[guns01]

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

today:

abs/delts/chest/tris

standing lat pd crunches w/vac 70x15/4
reverse peck deck flys 60x20 60x20 75x22 90x19 90x17 90x15
standing db lats 20x10 25x10 30x10 30x10 30x10
machine press 110x8 130x8150x8 170x8 170x8 170x8 170x8
dips x14 x12 x11 x10 x8
bb front raises 40x10/4
chin assist machine pressdowns 90x18 100x15 110x15 120x12 120x11 120x10

done for the day. nice fast paced pump day today that i got knocked out in 50 mins. only issue from today was it did beat up my shoulders a bit but nothing to bad at all, just a little tight and tender. no other issues at all but the toe is still angry so no cardio again today.


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 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/bis/tris

incline situps x15/6 (less than 15 sec rest)
reverse hypers x15/4
roller work
standing ez bar curls 40x15/3 80x10 70x10/4 (10sec rest)
standing db hammers 25/10/5 (same)
machine preachers 75x8/3
chin assist pushdowns 80x12 90x12 100x12 110x12 120x12 130x10 140x10
db skullies 35x10 40x10 45x10 45x10
rope pressdowns 120x6/4

done for the day. great session in under an hour. nice shape and pumps going on as well as some pretty sick veins coming out. no issues at all other than a tad bit of a sore hip, so i did the reverse hypers to open it up a bit and the jacked up toe. no cardio today because of that bad boy. it is black all the way around onto the bottom but the nail is good. still pretty swollen but no where near as freaking painful as the finger was. i got an extra training day this week so i should be able to possibly make up the cardio session. if not no worries, it damn sure isnt going to slow out my progress at all.


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

today:

abs/legs/calves/cardio

reverse crunch machine ss 40x15/4ss
incline situps ss 15x4
reverse hypers x15/4
roller work
seated leg curls 75x10 90x10 105x10 120x10 135x10 150x10 150x10 150x10 150x10 150x10(45sec rest)
glute kickbacks 80x10/4
banded glute walks x10/3
leg press 90x10 180x10 270x10 360x10 450x10 540x10/5 (45sec rest)
hip flexor raises 80x12/3
seated calf raises ss 50x10ss 75x10ss 100x10ss
tibia raises ss ss20x20 ss20x20 ss20x20
sled drags 125 additional pounds added 6 rounds for 40 yards each.

done for the day. had a great super fast and painful pump session today. everything went and was going well until i dropped a freaking 35lb plate on my damn toes. yep, i jacked up my foot and toes really good haha. it hurts like a freaking biatch and is bruised up nicely. not turning any of my toe nails black yet but it is mangled up pretty good. i swear if i didnt have bad luck i wouldnt have any luck at all. going to make tomorrow and the rest of the week very interesting. i am supposed to squat as heavy as possible saturday, so hopefully all the blood and swelling is out of there by then.


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
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

today:

abs/back/cardio

standing lat pd w/vac 70x15/4
roller work
swiss bar pulldows 100x10 120x10 140x10 160x10/8
dual handle cable row sup and pro grip 50x10 60x10 70x10 70x10 70x10 70x10
kettle bell rows 35x8 55x8 75x8 75x8
tbar row/tbar row dead 70x4/x4 105x4x4 140x4x4 175x6x6 175x6x6 175x6x6 175x6x6
db pullovers 50x10 50x10
sled rows 90 additional pounds 4 rounds of 40 yards.

done for the day. we absolutely killed it today. fully complete in less than 2 hours, moved some really good weight and felt really strong. nothing is angry or irritated and feels really good also. i am very happy with today's session for sure with no hiccups at all to note. i did happen across a mean bourbon and brown sugar rub that is actually sugar free that is off the hook good. dont need to put mustard on any condiments or anything on proteins, it is that good.



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

today:

abs/calves/chest/delts/tris/cardio

hanging leg raise ss x15/4ss
incline situps ss x15/4
standing calf raises 135xf 155xf 175xf 195xf
roller work
machine press 100x8 120x8 140x8 160x8 180x8 200x8 (super fast pace)
incline bb press 185x8 225x8 275x8 295x8 (super happy with strength and speed today)
incline db fly pg 40x10 45x10 50x10
dips x17 x12 x9
reverse peck deck flys 60x20 75x20 90x20 105x20
db lats 20x10 25x10 30x10 35x10
pull up assist machine press downs 100x18 120x15 140x9 120x14 120x12 120x11
14 min step mill intervals 1-1 level 12

done for the day. great session today and i am very happy with strength pumps and speed as well. i could have gotten much heavier on the machine press but the tempo was only about 30 sec rest so it was a tad quick for recovery. only slightly longer on the inclines as well, so that's pretty great. nothing bad or irritating to note today. had my dr appt yesterday, same old bs. we cant do dick for you really and we are going to refer you to an insomina clinic and do more nerve studies. great painful annoying news. got today busted out in under two hours. i wanna say 1 and a half on the money as a matter of fact. that's even with all the added work.


meal 1
8oz turk
1/2 cup cor w/ cal free syrup
meal2
my preworkout concoction
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

[guns01]

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

today:

legs

reverse hypers x15/4
roller work
lying leg curls 60x10 80x10 100x10 110x10 120x10 125x10 125x10 125x10 (dds)
leg press 180x8 270x8 360x8 450x8 540x8 630x8 720x8 360x25 360x25 360x25
bulgarian split squats 35x10 65x24 75x18 85x14
front squats 135x5 225x10 225x10 225x10
banded stiff leg deads 95x10 145x10 195x10 195x10

done for the day. not supposed to be a training day at all for me today but i have an appointment tomorrow so i had to shift my sched. that's why no abs or anything else extra on today's lineup. anyway it was a stupidly packed day today for a friday so it took much longer than i wanted and i cooled down at least 3x. so probably not the best workout i have had in a while but nonetheless it was still a brutal kick in the nuts. i am actually surprised how well everything felt considering this was the 3d time hammering my hips knees and the 5 time my back has been worked in the last 7 days. so my recovery is def good to go. so another day down and feeling good


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
protein pudding concotion bowl
2 tbl spn coconut oil
meal 3
8oz chicken
8oz sweet 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

[Trixie]

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

There seems to be to a vacuum involved in this workout. Can you come to my house and help out?? LOL

Please explain this.

[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.



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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.

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