Follow Along G's Run to the NA's

[guns01]

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

Where are you sitting at weight wise?

floating around 260-265. i have dropped roughly 10lbs with my diet changes and barely any additional cardio. may ramp up a little more here shortly

[LittleTom]

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

Where are you sitting at weight wise?

[guns01]

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

today:


today ended up being an unplanned day off. i must have picked up a stomach bug or something because i havent been able to keep anything down all day long. so after 6 or 7 trips to the crapper this am i decided to not push it knowing i had an empty tank and was def freaking dehydrated. so i been eating 2 cups of rice for my meals today all day with a scoop of protein powder mixed in. still hitting the john but not clearing my entire guts out every time. should be good to go in the am. well regardless i have to go to do cardio at a minimum either way. good thing i am delaoding so moving a session really isnt a big deal. i may have dropped about 10lbs today though.

[guns01]

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

today:

cardio/delts/chest(deload)

20 min lss stepmill
roller work
reverse peck deck 60x25 75x20 90x15 105x10 75x30
db lats 10x10 15x10 20x10 25x10 30x10(non stop) 25x10/2
spider walks x3/3
hs incline press 45x10 70x10 90x10 115x10
hs iso wide chest 45x10 70x10 95x10 95x10 (really hard on the shoulder)
machine press 60x10 70x10 80x10 90x10 100x10 110x10 120x10 (no rest)

done for the day. i ate way to much yesterday and i paid for it today. great session over all and other than jacked up guts i actually feel pretty good today


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 top sirloin
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

[guns01]

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

sat:

legs(deload)

10 min stationary bike warmup
lat pd crunches 70x15/4
roller work
leg extensions 45x20 60x20 75x20 90x20 105x20 120x20 135x20 150x20
adductor 140x10 190x10/4
squats 135x12 185x12 225x12 245x12 275x12
hip machine front raise 70x12/4
lying leg curls 100x10 110x10 120x10 120x10

done for the day


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 top sirloin
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
green veges

[Trixie]

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

Almost pain free that's awesome man. Looks like missed some interesting posts about women and strength

Keep crushing brother.

Guns, Mountain Man and Rake have the strongest wives in the country, probably in the world. We just keep trying to keep up with our men.

[guns01]

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

today:

cardio/arms(deload)

12 min stepmill intervals 1-1

vbar pds 60x10 70x10 80x10 90x10 100x10 110x10 120x10(nonstop) 130x10 140x10 150x10 160x10
reverse grip cable pds 60x10 70x10 80x10 90x10
incline db skullies 30x10/4
standing bb cable curls 40x10 50x10 60x10 70x10 80x10 90x10(nonstop) 100x10 110x10 120x10/2
db hammers 10x10 15x10 20x10 25x10 30x10(nonstop) 35x10/2
hs one arm preachers 25x10 35x10/3

done for the day and the training week. i got one more cardio session to do and my week is complete. pump was stupid today and i actually feel really good other than my hand. first appt of many tomorrow fml


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 top sirloin
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
green veges

[guns01]

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

today:

cardio/back(deload)

12 min step mill intervals 1-1

chest supp pro grip machine rows 60x10 70x10 85x10 105x10(no rest) 120x10 135x10 150x10 165x10 180x10
one arm sup pulldowns 25x10 50x10 75x10 100x10
cable rope face pulls 80x10 90x10 100x10 110x10
machine pullovers 120x10/4
hypers x25/3

done for the day. nothing to note today. everything feels pretty good except for my hand giving me hell. other than that great workout, with some really good pumps


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 top sirloin
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
green veges

[guns01]

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

Oh cool! Good to know! I figured there was a little science behind it!

You've had some great workouts and strong numbers even being deload! Nerve testing sounds horrible! I've only heard stories!

yeah and it has no impact and the cals dont count against my numbers. so i freaking love the stuff. that and a happy gut is awesome for me.

to be honest about the nerve testing i am sick to my stomach thinking about it. i have a super high tolerance to pain but they do both sides for comparrison which super extra sucks. i feel like i am nearing the end of my run at being able to do what i do. that's the crappy part. the needles and electricity make it even crappier haha.

[Love2liftkat]

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

yes their is significance to the kraut but i also do enjoy it also. the kraut aids in digestion detoxing and a host of other benefits. i found that i dont tolerate a lot of foods that are high in fiber as i have gotten older like more than a cup of oats a day or broccoli in any amount. with the kraut addition i can pretty much eat anything i want with fiber and it doesnt destroy my guts. plus it is a no impact food other than a little sodium so i can eat it for the duration of dieting

Oh cool! Good to know! I figured there was a little science behind it!

You've had some great workouts and strong numbers even being deload! Nerve testing sounds horrible! I've only heard stories!

[guns01]

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

today:

cardio/chest/delts(deload)

12 min step mill intervals 1-1
machine press 60x10 70x10 80x10 90x10 100x10 110x10(no break) 120x10 130x10 140x10
hex press 55x12(too much) 45x12/3 (55 was to heavy to move to fast without failing)
machine flyes 135x10 150x10/3
reverse peck deck flyes 75x30/4
db lats 20x10 25x10 30x10/3
db front raise 10x10/3 (did these just for rom and get a little more blood in)

done for the day. i went reverse today and did my intervals first just for shits and giggles. may start doing this a bit more from time to time just for a little change up. i really didnt see a huge difference in strength loss but i am not really moving much weight deloading either. got a couple docs visits coming up with nerve testing etc...... damn sure not looking forward to all that noise and pain


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 wraps with vegges etc (macros matched)
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges

[guns01]

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

today:

legs
10 min stationary bike warmup
standing lat pd crunches 70x10/4
roller work
lying leg curls 70x10 80x10 90x10 100x10 110x10 120x10 120x10 120x10 120x10
abuductor 80x10 90x10 100x10 110x10
stiff leg deads 45x10 95x10 145x10 195x10 245x10
squats 135x10 185x10 225x6 245x6 275x6 295x6 315x6
adductors 150x10 190x10/3

done for the day. not a bad workout. i had to deviate a bit, because of the crowd. i did cool down waiting on the stupid squat rack so i went ahead and did some stiff leg while i waited to warm back up


meal 1
4 whole eggs
1 cup oats
1 tbl spn almond butter
meal 2
protein pudding
intra
3 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
reuben sandwich
fries
salted caramel cake
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges

[guns01]

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

No doubt! That's great!!

So is there a significance to the sour kraut or do you just enjoy eating it?

yes their is significance to the kraut but i also do enjoy it also. the kraut aids in digestion detoxing and a host of other benefits. i found that i dont tolerate a lot of foods that are high in fiber as i have gotten older like more than a cup of oats a day or broccoli in any amount. with the kraut addition i can pretty much eat anything i want with fiber and it doesnt destroy my guts. plus it is a no impact food other than a little sodium so i can eat it for the duration of dieting

[Love2liftkat]

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

the best part about it is you can see my transitions from off seasons to preps and where stuff stopped working and had to be changed. i probably could even go back to what wasnt working and add it back in a bit now and it would probably work again for a while. that's the best thing about keeping a good detailed log, knowing what is working and what you have done to keep it working. that and when you get hurt you can always go back and fix what may have led up to the injury

No doubt! That's great!!

So is there a significance to the sour kraut or do you just enjoy eating it?

[guns01]

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

yesterday:

arms/cardio(deload)

10 min treadmill warmup
standing db curls 10x10 15x10 20x10 25x10 30x10 35x10 (did all of these non stop)
db hammer curls 35x10 40x10/3
preacher curls 60x10/4
reverse grip cable pd 60x10 70x10 80x10 100x10 110x10 120x10 140x10
overhead db extension 35x10/4 50x20sec forced stretch
12 min step mill intervals 1-1 ratio (this was a serious kick in the nuts after 3 rounds)

done for the day. everything feels pretty good. i have been busy the last two days so i am updating late.


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