Follow Along G's Run to the NA's

[guns01]

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

yesterday:

10 min stationary bike warmup
roller work
adductor 90x10 100x10 110x10 120x10 140x10
abductor 190x10/4
leg extensions 60x20 60x20 75x20 90x20 105x20 120x20 150x20
squats 135x12 185x12 225x12 245x12 275x12 (no belt so i had to stop)
ghr x10 x8 x8 x6

done for the day. got in a really good session. i forgot to put my stupid belt back into my bag so i couldnt squat as heavy as i would have liked to. my back didnt hurt but it tightened up pretty good at 275 so me being the smart guy, i figured why push it since i am still deloading out. looking pretty good right now also. i got blood work coming up next week so as soon as i got that knocked out i am going to be taking a pic or two and running a bottle of iron forged nutrition's new syntherno that i got from them. i would fire it up right now but i dont want anything messing with my numbers before bloods. well nothing extra haha


meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
protein pudding
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato fried in the nut oil
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
2 cups spinach

[guns01]

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

Guns, you are hard core, as much as you hate doing something you refuse to let infirmities halt your progress. If more people in this nation were like you our society would be great again.

i must be doing pretty damn good because i found out from 3 different individuals that someone locally is telling their clients that i am consulting her on her clients programs. when i saw one of the diet and program setups, i was like holy fucking bat shit batman, i wouldnt do that to no one at no time. 3 hours of cardio, barely any weight training, 1 carb meal of week that was fruit only and a host of other crazy shit. so to say i was a little blown away was an understatement. i am so famous now that people i dont even know i am consulting them for their clients. haha

[Trixie]

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

Guns, you are hard core, as much as you hate doing something you refuse to let infirmities halt your progress. If more people in this nation were like you our society would be great again.

[guns01]

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

Guns is the best and he can be ready for anything at any time.

i am within 20lbs of stepping on stage right now lol. i am going to try to squeak that down another 10-15 and hang out there and hope the clouds part and i am able to jump on stage at the planned time. i am feeling this may be my last year of going at it hard, so i may as well get in there somewhere or the other. my freaking hand pain is making everything a huge pain in the ass

[guns01]

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

today:

arms/cardio

vbar pds 50x10-140x10(no rest) 150x10 160x10 170x10 200x10
ez bar overhead extensions 100x10 120x10 140x1 150x10
close grip bp 135x10/2 185x10 225x10
stand db curls 10x10-35x10(no rest) 40x10/2
reverse curls 50x10/4
12 min step mill intervals 1-1

done for the day. i havent been alternating my intervals to much with lss cardio and i know i should be but it is so nice to get it knocked out in 12 as opposed to 20-30 mins. it isnt actually hurting anything since i am taking a good deload right now or hindering recovery, so i am going with it. bp is on point from my numerous doc visits the last couple of weeks and i got some blood panels coming up in a few weeks and i will be able to crank up wide open again. the 30-45 mins of sleep not being able to type very long or write anything is really pissing me off. that and being the homo that has to wrap everything i have been doing with wrist wraps is also a huge pain in the ass just to hold weights.

meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
protein pudding
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato fried in the nut oil
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
2 cups spinach

[Trixie]

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

Haha good point! Well good luck brotha you got this.

Guns is the best and he can be ready for anything at any time.

[smalls1]

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

Haha good point! Well good luck brotha you got this.

[guns01]

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

When are you competing?

shooting for mid july right now, if i am able to line everything up on time. that is what i am working toward right now though and if it falls apart i will be in great shape for the summer time haha or i will sneak into a national show later in the year

[smalls1]

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

When are you competing?

[guns01]

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

today:

cardio/back

12 min step mill intervals 1-1
sm bent rows 95x10 145x10 195x10 245x10 295x10
chest supp ng rows 60x10-120x10(no rest) 135x10 150x10 165x10 180x10
stretchers 100x10 120x10/3
dual handle sup grip pulldowns 60x10 75x10/3
banded face pulls x10/4
db pullovers 40x10 45x10 50x10 55x10
reverse hypers x10/4

done for the day. awesome back workout in today. nasty pump and diet changes. body feels pretty great today also even though i have slept like ass for a long while now.


meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
protein pudding
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato fried in the nut oil
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
2 cups spinach

[guns01]

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

sunday:

cardio/chest/delts

12 min step mill intervals 1-1
machine press 60x10-120x10(no rest) 130x10 140x10 150x10
banded hs decline 25x10 50x10 75x10 75x10
machine flys ss 135x10ss 150x10ss 165x10ss 165x10ss
banded over and backs x10/4
reverse peck deck fly 60x30/4 (20 sec rest)
db lats 25x10/4 (20 sec rest)
spider walks x3/3
reverse hypers x10/3

done for the day. shoulders are a tad bit angry but nothing unusual going on. the reverse hypers are freaking awesome


meal 1
4 whole eggs
1 cup oats
1 tbl spn almond butter
meal 2
protein pudding
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
16oz chicken
8oz red potato fried in the nut oil
1 cup spinach
1 tbl spn coconut oil
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
2 cups spinach

[guns01]

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

today:

legs(deload)
10 min stationary bike
roller work
abductors 80x10 90x10 100x10 110x10
lying leg curls 60x10 70x10 80x10 90x10 100x10 110x10 120x10 130x10 140x10 150x10
adductors 190x10/4
squats 135x10 185x10 225x6 275x6 315x6 365x6
machine leg press 390x20/4
standing calf raise 190x10(20) 210x10(10) 230x10(10) 250x10(10)
reverse hypers x10/4

done for the day. great workout and great timing. knees are a little sore post workout and glutes are way tight, so i may actually end up a tad sore. other than that everything feels really good kicking the week off again. no cheats for the next 2 wks. i am starting to implement that in now as well as a couple other changes


meal 1
4 whole eggs
1 cup oats
1 tbl spn almond butter
meal 2
protein pudding
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
16oz chicken
8oz red potato fried in the nut oil
1 cup spinach
1 tbl spn coconut oil
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
2 cups spinach

[guns01]

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

today:

cardio/arms

12 min step mill intervals 1-1
rope press downs 60x10 70x10 80x10 90x10 100x10(non stop) 110x10 120x10 130x10 140x10
one arm overhead db 25x10 30x10 35x10 40x10
reverse grip press downs 50x10 60x10 70x10 80x10 90x10 100x10 110x10
standing cable curls 50x10 60x10 70x10 80x10 90x10 100x10(non stop warmup)
drag curls 30x10 40x10 50x10 70x10
db hammers 10x10 15x10 20x10 25x10 30x10 35x10(non stop) 40x10/2
machine preachers 50x10 60x10 70x10 50x10

done for the day. week is complete and all i got left is one more cardio session. yeah boy and i feel great well as good as possible considering


meal 1
4 whole eggs
1 cup oats
1 tbl spn almond butter
meal 2
protein pudding
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
8oz ground beef
8oz red potato
1 cup spinach
1 tbl spn coconut oil
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
2 cups spinach

[MOUNTAIN-MAN]

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

youu rock brother

[guns01]

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

today:

cardio/back(deload)

15 min step mill intervals 1-1
sup grip chest supported rows 60x10 75x10 90x10 105x10 120x10(no rest) 135x10 150x10 165x10 180x10 195x10 (i really like this machine)
ng low pulley rows 100x10 120x10 140x10 160x10
reverse grip one arm pds 40x10 50x10 60x10 60x10
rear facing medium ng pd 100x10 120x10 120x10 120x10
cable rope face pulls 100x10 120x10 140x10 150x10

done for the day. really good session in today. great pump and other than legs being a little sore and low back a little tight everything feels pretty good.


meal 1
4 whole eggs
1 cup oats
1 tbl spn almond butter
meal 2
protein pudding
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
8oz ground beef
8oz red potato
1 cup spinach
1 tbl spn coconut oil
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
2 cups spinach