Follow Along G's Run to the NA's

[guns01]

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

today

abs/legs/cardio

incline sit ups x15/4
roller work
one leg glute bridge w/iso x10/2(10s)
glute bridge w/iso x10/2(10s)
lying leg curls 60x10 80x10 100x15/6
leg press h&w 3 dec neg 90x10 200x10 290x10 400x10 490x10 580x10 670x10 760x10
reverse hacks 180x10/4
sissy squats x10/4
reverse prowler band drag 180lbs additional resistance 4 rounds a little over 40 yards each

done for the day. gym was absolutely slam housed today. still was able to get and keep a pretty good pace going for the duration though. i had to do leg press on one that i hate to use. it sits up way to high and i just dont like it that and it isnt quite as smooth. so the weight i did today felt about 10x heavier than normal. great pump and nice and strong. another good one in the books and condition is improving every single day. lines are getting nice and deep.


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 turkey
1.5 cups jasmine rice w/cinnamon and splenda
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/calves/arms/delts

seated machine crunches 80x20/4 (this is a special machine that provides a good stretch and full rom)
machine toe press 230x10 250x10 270x20/4 (ouch)
ind handle cable press downs ss 80x10ss 100x10ss 120x10ss 140x10ss 150x10/3ss
standing ez bar curls ss ss60x8 ss70x8 ss80x8/4
hs preachers ss 75x6/4ss
ez bar skullies ss ss70x10/4
seated hammer curls ss 30x8ss 35x8ss 40x8ss
db skullies ss ss30x10 ss35x10 ss40x10
standing db lats 20x20/4

done for the day. yep that day of the week again that i hate. super fast paced good strength and pump. i hit the flossing bands up pre workout as usual and i am feeling pretty good on the tendonitus. it did burn a little bit during my warmup sets but it went away pretty quick. so hopefully and maybe it is getting ironed out. everything else feels pretty damn good.


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 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/calves/back/cardio

ab wheel rollouts x10/4
seated calf raise 50x10 75x10 110x100
rumble roller work
hs iso sup pull downs 50x12 60x12 70x12 75x12/4
one arm bb rows 35x4 70x4 100x8/4
partial pull downs 140x8/3
cable rope pull overs 100x12/4
hypers x30/3
prowler rows 160lbs additional resistance 6 rounds 40 yards each

done for the day. another pretty good day in the gym. strength wasnt down but i had a pretty good sinus head ache going in. so it wasnt the most comfortable workout i have had in a while. everything did go pretty smooth and i got a pretty good pump going. the pace was actually fast as well considering how crowded it was today. i got one more day on the yohimbine this week and a day off tomorrow. winn will go in on saturday also.


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 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

yesterday


off

off/rest day for me. i felt like absolute dog crap. no energy starving the whole 9 yards. so all in all a rough freaking miserable day. i didnt do dick either


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
meal 3
8oz turkey
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 cable crunch w/vac 70x20/5
roller work
single leg glute bridge w/iso x10/2(10s)
dbl leg glute bridge w/iso x10/2(10s)
roller work
lying leg curls 60x10 80x10 100x10 120x10 140x10(5p) 150x10(5p)/3
ssb squats 165x10 215x10 255x10 305x10 345x10
sissy squats x10/4
leg press 270x10 360x10 450x10/4
prowler reverse band drags 180lbs additional resistance 5 rounds 40 yards each.

done for the day. guts were pretty angry going in this am. so my comfort level starting off was not good at all. it cleared up enough after abs though. nice lower end volume session today. got a pretty good pump going and everything felt pretty good for the most part. lower back is a tad bit tender and fragile. we did some fascia blasting on it this am to help open it up and it did help a little bit. i will probably try to get it knocked out again tonight and first thing in the am as well. all in all a good session and strength held up pretty good. the slow long eccentric stuff is why the numbers are much lower than normal. yohimbine came out today and winn went in at 100.


meal 1
100g kodiak 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
1.5 cups jasmione rice w/cinnamon and splenda
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


lying leg curls 60x10 80x10 100x10 120x10 140x10(5p) 150x10(5p)/3

I should know by now but what is this (5p)?

[Trixie]

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

I should know by now but what is this (5p)?

Think I got it. Took me 21/2 hours. PARCIALS?

[guns01]

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

Think I got it. Took me 21/2 hours. PARCIALS?

yep bottom end partials

[Trixie]

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

yep bottom end partials

I'm finally starting to understand how you get those sick ham's. You never cease to amaze me.

[guns01]

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

I'm finally starting to understand how you get those sick ham's. You never cease to amaze me.

wait until i put some new pics up. they are 10x nastier than they have ever been. deeper lines more hang and my ass is zebra striped right now. extra nasty for sure

[guns01]

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

today

abs/calves/chest/delts/tris

incline sit ups x15/5
machine toe press 210x10 230x10 250x10 270x10 290x10 310x10 (10s stretch at the end of each set)
db press 25x8 40x8 55x8 70x8 85x8 100x8
incline bb press 135x6 185x6 225x6 255x6 275x6 315x6 335x4
hex press 60x8/4
dips x10/3
reverse peck deck fly ss 90x25/4ss
assist machine press downs ss ss120x10/4
machine shoulder press ss 120x6/4ss
close grip push ups ss ss x8 x7/3
db lat raise 35x8 40x8 ds35x10ds 30x10ds 25x10ds 20x10

done for the day. lots and lots of volume today. felt good and really really strong today and kept really good explosiveness and speed going. really good day across the board. it seems like my best days are today tomorrow and tuesday most of the time. hell even elbows and shoulders actually feel pretty good. another successful one in the books and done.


meal 1
100g kodiak 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
1.5 cups jasmione rice w/cinnamon and splenda
meal 4
8oz turkey
8oz red potato
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/calves/back/cardio

standing cable crunch w/vac 70x15/4
seated calf raise ss 50x10 75x10 100x8ss 125x8ss 150x8ss 175x8ss
tibia raise ss ss50x20/4
hs sup iso pull downs 50x10 75x10 90x10/3 ds90x10+4forced ds 45x10
db rows 125x8/4
db pull overs 60x12/4
meadows rows 90x8/4
reverse hypers x10/4
prowler rows 160lbs additional resistance 6 rounds 40 yards each

done for the day. got a pretty good session in today. nothing crazy strength wise but everything moved smooth and flowed really well. i kept the pace up pretty intense as well. maybe 30-45sec rest between each set. i did want to work some lower abs today but all the machines were taken. great pump going and even though i am a little bit fatigued i am happy with the progress. i added in t3 today at 25mcg m w and f. so just a little kick to crank up the metabolism a little more.


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

[thudgens96]

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

I would say Damn good session brother

Sent from my SM-S975L using Tapatalk

[guns01]

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

I would say Damn good session brother

Sent from my SM-S975L using Tapatalk

thanks man, it sucked the life out of me but i got the work in haha

[guns01]

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

today

abs/legs/cardio

seated machine crunch 80x20/4
roller work
one leg glute bridge x10(10s)/2
dbl leg glute bridge x10(10s)/2
lying leg curls 60x10 80x10 90x10 100x10 110x10(5s) 110x10(10s) 110x10(15s) 110x10(20s) 110x10(25s) 110x10(30s)
sm lunges 45x12/2 55x12/2 65x16 75x12 85x10
sm sumo squats 225x10/4
ssb good mornings 75x12/3
banded prowler drags 180lbs additional resistance 8 rounds 40 yards each

done for the day. got another great session in today. had a really good and nasty pump going for the duration and energy was actually up and good. i was able to push the pace and everything felt good and smooth. so two good days in a row and i didnt feel like death warmed over when we got done today haha. so that is always a plus.


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