Follow Along G's Run to the NA's

[guns01]

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

today:

abs/arms/cardio

machine reverse crunches 40x15/4
incline situps x15/4 (did these super quick today)
roller work
standing db curls 10x10 15x10 20x10 25x6 30x6 35x6
bb preachers 70x12/3
ez bar reverse curls 40x10x10/4
standing bb curls 80x10x8x6 (20 sec rest between each set)
rope pressdowns 70x15 80x15 100x25 100x25 90x25 80x25
bench dips x25 x20 x19 x12
ez bar close grip bp special 90x12/3
20 min stepmill (lss) level 5

done for the day. arms, which i hate. abs we did with only about 10-15 sec rest between sets. stupid pump which makes arms suck worse than legs. i did push the pace a tad bit on the stupid lss cardio. cool thing is my heart rate stayed under 140 for the entire duration. overall great day and in and out in under an hour and a half


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/calves/cardio

standing lat pd crunches 70x15/4
incline situps x15/4
reverse hypers x15/4
roller work
seated leg curls 90x10 105x10 120x10 135x15/6
glute kickbacks on hip machine 80x12/3
leg press high and wide 90x10 180x10 270x10 360x10 450x10 540x10 630x10 720x10
wide stance sumo squats db 60x10 100x10 100x10 100x10
one leg extensions w/stretches and flexing 60x10/4 20sec stretch followed by 10 flexes each quad
machine toe press ss 200x10ss 220x10ss 240x10ss 260x10ss
standing bw raises ss x20/4
sled drag 90lbs on sled 4 rounds for 40 yards
sled pushes 90lbs on sled 4 rounds 40 yards (did these back to back that's why i decreased the weight to change the intensity)

done for the day. great session today with a sick pump. yesterday broke my ass off more so than i though. i am actually pretty sore and i fought the sandman all freaking day long so i wouldnt be up the entire night pacing. i do have a smidge of knee pain but that's a part of getting leaner, pretty much everything aches a bit with all the extra work. legs did go really well though with no pain at all. i am happy with how fast i am progressing along right now


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
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

standing lat pd crunches 70x15/4
reverse crunch machine 40x15/4
reverse hypers x15/4
roller work
meadows rows x8 25x8 50x8 75x8 100x8 125x8/4
rack pulls ss 135x3 225x3 315x3 405x5ss 405x5ss 405x5ss 405x5ss
assisted chins ss x12 ss x10 ss x9 ss x9
db pullovers 45x10 55x10 65x10 65x10
elevated low pulley rows mag ng 120x10 140x10 140x10 140x10
hanging stretch 50 sec
sled rows 125 additional pounds on sled 6 rounds of 40 yards

done for the day. i am wiped out today. i got it all done and in in 2 hours so i was freaking trucking along. the rack pulls absolutely destroyed my entire back and hands. doing the sled pulls was extra brutal today and i had to keep stopping to regrip because of my hands. all in all a great session for sure though even though it was a serious kick in the nuts.


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

HEY!!

Tell me about the Ab work... How small is your waist?

it is down to 34 and a little smaller on an empty stomach. now, i am only doing the additional ab work to protect the lower back and hips haha. the additional nasty abs and smaller waist is kind of an added benefit. i may be upping the frequency and intensity as well to tighten it down even more. we will see

[Trixie]

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

HEY!!

Tell me about the Ab work... How small is your waist?

[guns01]

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

today:

abs/chest/delts/cardio

hanging leg raise ss x15/4ss
incline situps ss x15/4
roller work
incline db press 25x8 45x8 65x8 65x8 85x8 105x8 (had to hit the 65s 2x to make sure i was all warm)
incline bb press 135x3 185x3 225x3 275x6/4
incline fly w/manual resistance 45x8ds 35x6/3
ladder pushups x28mu x11mu x10 round 2 x26mu x9mu x8 round 3 23mu x8mu x6
reverse peck deck fly 75x15 90x15 95x15 95x15
ultra wide overhead press ss 45x10ss 65x10ss 65x10ss 65x10ss
db lats ss ss20x10 ss25x10 ss30x10 ss30x10

20 min step mill (lss) level 5 for the duration

done for the day. nothing spectacular to note today. i am a little bit more ill tempered than is usual haha but other than that everything is rolling along smoothy. i am eating the exact same setup as yesterday because it was so delicious and i slept pretty good last night.


meal 1
4oz turk
60g of protein pancakes (mancake brand) (these are pretty tasty)
meal2
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 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

OK!

Who are you on this page? Mr. "Ab Man." Your diet looks pretty scrumptious compared to past years and you are probably in the best shape of your life. Thanks for the info on BP; that will help Rake out since we have to start all over with a new Doc thanks to Obamacare. I always learn so much from this thread, love you!

let me tell you about fucking obamacare and how bad it has been screwing me. i also had to get a new doc and have been waiting for multiple referals for over 2 months now. since my freaking hand is finally dying off, i cant get into neuro because i cant get approval in 24 hours like i could before it took effect. i am able to get into the va faster and more effectively than i can with my retired insurance which is ass backwards. god forbid i had a heart or lung condition because i would die waiting to see a freaking specialist. it is unfreaking real how shitty coverage that i pay for is

[Trixie]

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

OK!

Who are you on this page? Mr. "Ab Man." Your diet looks pretty scrumptious compared to past years and you are probably in the best shape of your life. Thanks for the info on BP; that will help Rake out since we have to start all over with a new Doc thanks to Obamacare. I always learn so much from this thread, love you!

[guns01]

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

today

legs/cardio

lat pd crunches 70x15/4
roller work
lying leg curls 60x10 80x10 100x10 120x15/5
dbl banded leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10 720x10 (bands made this insane)
squats 135x6 185x20/4 (these were done slow neg and pos)
leg extensions ss 105x8ss 105x8ss 105x8ss
quad stretch ss x30sec/3
db stiff leg deads 55x12 65x12 70x12
5 rounds reverse prowler drags 40 yards w/160lbs additional resistance
5 rounds prowler pushes same as above

done for the day. a/c broke down in the gym, so this was a hot and very very brutal workout. i am already a hot person and train in a hoodie so that made it extra extra fun. so much so that even though my cardio is freaking great i was sucking wind the entire time because of how heavy the air was. any way, got a great session in today moved pretty fast and got a really solid pump even on somewhat of an empty tank. the slow neg and slow pos squats are a freaking biatch for sure esp after killing the legs on presses before hand. the prowler work is what it is, it doesnt get easier haha and sucks balls.

meal 1
4oz turk
60g of protein pancakes (mancake brand) (these are pretty tasty)
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

[guns01]

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

today:

abs/back/cardio

incline crunches x15/4
lat pd crunches 70x15/4
reverse hypers x15/4
roller work
chest supp pro grip machine row 60x10 75x10 90x10 105x10 120x10 135x10 150x10/4
assist machine ng pullups x10/4
tbar deads 35x3 70x3 105x3 140x3 175x3 205x6/6
db pullovers 45x12 55x12/3
sled rows 90lbs additional weight 4 rounds for 40 yards
sled pushes 90lbs additional weight 4 rounds for 40 yards

done for the day. great fast paced workout today. got a really good pump, hip felt really good and no lower back issues at all. got this all knocked out in about an hour and a half. now i only took 1min recovery on the sled rows and i ended up taking 2-3min recovery on the pushes. i was trying to keep from pumping my legs up to much today. i just wanted a little extra work and cardio but not over do it. happy with this weeks work and progress for sure

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/arms/cardio

machine reverse crunches 40x15/4
incline situps x15/4
roller work
standing cable curls 20x10-75x10 (warmup)
incline db curls 20x8 25x8 30x8 35x8
db hammer curls 25x10 30x10 35x10 40x10
ez bar preachers 60x12 x10 x8 x6 (20 sec rest)
v bar pressdowns 120x25 140x25 150x25 140x25
bench dips x14 x12 x11 x9
one arm overhead db extensions 25x12/4
12 min step mill intervals 1-1

done for the day. got this one done super quick in just over an hour. as usual the pump was stupid and hurt pretty good haha. i hate it. i did manage to smash the piss out of my index finger yesterday so bad that i almost made a trip to the doc about 4 hours after i did it. so all my movements were done with my index finger pointing forward and not bent. it does bend and it isnt quite as bad today but it is pretty freaking sore and my nail is most likely going to be coming off. the loevly hazards of life. feeling pretty good and slept decient last night, at least my normal sleeping pattern. back training will be interesting with this finger tomorrow, esp with the sled rows on deck.


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

I admire ur dedication more thank most pros out there brother keep rockin

thanks man those of us normies with regular genetics have to work harder and more consistent to stay slightly above average. my bp issue helped keep me on track this year for sure, that is with no meds whatsoever. i have had perfect numbs ever since i went to one cheat only per week and cardio at least 3x a wk.

[MOUNTAIN-MAN]

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

I admire ur dedication more thank most pros out there brother keep rockin

[guns01]

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

today:

abs/legs/cardio

lat pd crunches 70x15/4
machine reverse crunches ss 40x15/4ss
reverse hypers ss x15/4
adductor ss 120x12ss 150x12ss 190x12/3ss
abductors ss 80x12 ss90x12 ss100x12/3
hip machine front raise ss 70x15/4ss
front relaxed pose squeeze ss 20 sec 4 rounds
seated leg curls ss 90x15ss 105x15ss 120x15/5ss
lying leg curls ss 70x8 ss80x8 ss90x8 ss80x8/4 (had to lower the weight to execute the sets properly)
leg press 90x20 180x20 270x20 360x20 450x20 540x20 620x20 720x20
reverse sled drags 160lbs added to sled dragged 40 yards for 4 rounds
sled push same as above for 4 rounds

done for the day. a brutal pump session today that went super fast paced until i started the sled pushes. my legs were so full of blood after the first round i was toast. i was so toast that i couldnt even squat down sit down or lay down and i almost quit after the second round. i was literally dry heaving haha but i kept going. rest time was 60 sec between each round and the last 2 i had to push it up to 3 minutes but i got it done and i ddint lower the weight at all. i will say even though this isnt hammering my nervous system or beating anything up at all, it is grueling and absolutely brutal. i love 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
8oz sweet potato
2 tbl spn coconut oil
meal 3
8oz chicken
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

[IRON-GAME]

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

Your killin it bruther