Follow Along G's Run to the NA's

[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

[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