Follow Along G's Run to the NA's

[guns01]

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

today:

day off for this guy but i have to go in and have some graston work done. i am already sweating haha and not looking forward to the treatment

[guns01]

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

today:

back/bis(secondary and in honor of lt's rowing)

10 min treadmill warmup
rumble roller work
machine dy rows 90x10 105x10 120x10 170x12 190x10 205x8
kb rows pro grip x12 x10 x8 (no clue what weights they are i just went by sizes and it went well haha)
hs sup grip pulldowns 55x12 90x10 90x8
assist chins x12 x10 x8
rope face pulls ss 100x12 120x10ss 140x8ss
banded face pulls ss x6/3
db pullovers 50x12 60x10 70x8
banded good mornings x20/3
machine preachers 60x12 70x10 90x8 20 sec rest
db hammers 25x10/4 (20 sec rest between sets)
this one was for lt:
sled drags(eccentricless cardio 90x40 yards 90x40yards 90+monster kb 40 yards

done for the day. great session today. felt a little weaker but i got a great pump going right out of the gate. the sled drags where an extra kick in the nuts and drove in even more blood into my entire back and got me good and winded. pushed the pace on this workout and got it knocked out in about 80 mins total with wamups and everything else. productivity for sure


meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
3 scoops intra md
meals 3
16oz turkey
8oz sweet potato
meal 4
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

Lol damn rivals. I can just picture you two eyeballing each other and giving snide looks back and fourth. Do you have any competitions coming up guns? Don't remember if I saw anything or not in here.

i wouldnt call them so much rivals as much as a thorn in the side of us real competitors and coaches. they have done 3 shows (not one on their own) and they charge a god awful amount of money to coach stupid people that dont do their research. that's one of the reasons i absolutely loath him. the other is he has used a coach that sits on the judging panel where he has competed so none of his placements have been legit, oh and he nor his woman have ever won anything ever. another pair of fake ass fucking people that irritate the piss out of me. well them two and one other person are the only ones i can just see and it makes my bp go through the damn roof haha. oh and never deployed one freaking time, destroyed his own body during his first enlistment yet he plays the wounded warrior card. yeah that's a classy group of people.
i never play the card unless someone asks or if it is in ref to something i am doing. hell i feel uncomfortable when the reps contact me. either way they are very very bad people and not even in my weight class.

as for mine, i am doing a pro qualifier this summer. so i am wide open right now and i will buckle down completely in janurary with full tilt mode coming on around mid feb. i always like to get a good jump start, which should be a hell of a lot easier this year because i am already in good shape and adjusted. new supps go in and it will all come together nicely i am hoping

[LittleTom]

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

today:

abs/delts/chest/cardio(secondary)
10 min treadmill warmup
incline sits x10/6
standing lat pd crunches 70x15/4
roller work
tri set
bent over db lats ts 20x12ts 25x12ts 25x12ts 25x12ts 25x12ts
seated db lats ts 20x8ts 25x8ts 25x8ts 25x8ts 25x8ts
banded pull aparts ts x10/5
tri set
banded hs decline press ts 45x8ts 70x8ts 70x8ts 70x8ts 70x8ts
hex press ts 50x8ts 50x8ts 50x8ts 50x8ts 50x8ts
stretch pushups ts x15 ts x12 ts x8 ts x8 ts x8
step mill intervals 15min 3-1 intervals

done for the day. great pump and session today and i went super fast on this one as well. i am really trying to push the tempo on my secondary sessions as much as possible. the intervals as usual suck ass and i was border line cramping after the first sprint haha. i pushed through though and got it busted out. i was supposed to do calves today but one of my fucking rivals was in there and they love stealing my tricks so i will get them in tomorrow. damn douche bags cant do their own research and are always copying anyone and everyone.


meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz turkey
8oz sweet potato
meal 4
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

Lol damn rivals. I can just picture you two eyeballing each other and giving snide looks back and fourth. Do you have any competitions coming up guns? Don't remember if I saw anything or not in here.

[rnixon]

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

You are still the king guns

How do I become King!!???

Sent from my SM-G870W using Tapatalk

[guns01]

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

today:

abs/delts/chest/cardio(secondary)
10 min treadmill warmup
incline sits x10/6
standing lat pd crunches 70x15/4
roller work
tri set
bent over db lats ts 20x12ts 25x12ts 25x12ts 25x12ts 25x12ts
seated db lats ts 20x8ts 25x8ts 25x8ts 25x8ts 25x8ts
banded pull aparts ts x10/5
tri set
banded hs decline press ts 45x8ts 70x8ts 70x8ts 70x8ts 70x8ts
hex press ts 50x8ts 50x8ts 50x8ts 50x8ts 50x8ts
stretch pushups ts x15 ts x12 ts x8 ts x8 ts x8
step mill intervals 15min 3-1 intervals

done for the day. great pump and session today and i went super fast on this one as well. i am really trying to push the tempo on my secondary sessions as much as possible. the intervals as usual suck ass and i was border line cramping after the first sprint haha. i pushed through though and got it busted out. i was supposed to do calves today but one of my fucking rivals was in there and they love stealing my tricks so i will get them in tomorrow. damn douche bags cant do their own research and are always copying anyone and everyone.


meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz turkey
8oz sweet potato
meal 4
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

[MOUNTAIN-MAN]

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

You are still the king guns

[guns01]

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

No I just saw your intra and reminded me, seems you have a lot more options in the US possibly whee you love as well is probably a lot larger of a population than where I am... I'll check out health food store, Walmart I doubt it, maybe save on...
Cheers


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yeah we have tons of options locally and if i want to drive about 30-45mins away i have even more options like trader joes, whole foods and costco. if i am required to do so i will do it but most of the time i am lazy and dont like that drive haha. as for that bread man, yeah our walmart carries it all the time in a few different brands they have it at sam's club also. i try to get the 30 cal one when i can but the regular is only 65 or 70 cals. i prefer ezekiel bread but it is a pain in the ass sometimes to either thaw it or eat it as toast cause it is hard as a brick haha. hell man, i have to order my cream of rice and a few other things from amazon because no where within a hundred miles of me ever stocks it.

[rnixon]

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

our walmart and health food stores here carry it. i have seen it in a few grocery stores as well, so i dont think you would have to order that. if you cant find it in your grocery stores i bet you could find it in a bakery or actual bread store if you have those

No I just saw your intra and reminded me, seems you have a lot more options in the US possibly whee you love as well is probably a lot larger of a population than where I am... I'll check out health food store, Walmart I doubt it, maybe save on...
Cheers


Sent from my SM-G870W using Tapatalk

[guns01]

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

Where do you get oatmeal bread sounds easy and tasty... I gotta order some intra MD right now too

Sent from my SM-G870W using Tapatalk

our walmart and health food stores here carry it. i have seen it in a few grocery stores as well, so i dont think you would have to order that. if you cant find it in your grocery stores i bet you could find it in a bakery or actual bread store if you have those

[rnixon]

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

Where do you get oatmeal bread sounds easy and tasty... I gotta order some intra MD right now too

Sent from my SM-G870W using Tapatalk

[guns01]

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

today:

legs(secondary)(pressed on time again today for appt)
10 min treadmill warmup
roller work
lying leg curls 60x12 80x10 100x10 110x10 120x10/3 (20 sec rest)
leg extensions 45x20 60x20 75x20 90x20 105x20 120x20 135x20 (30 sec rest)
ssb squats 165x12 215x12 255x12 305x12 (45 sec rest)
front hip raises 80x10 100x10 110x10
seated leg curls 120x15 150x15/3

done for the day. holy freaking pump with the pace pushed. i freaking love it even though i dont like rushing the fast. i was still able to move really good weight around and got in a great session today. everything still feels really good also.


meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz turkey
8oz sweet potato
meal 4
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

abs/back/bis (primary)
standing lat pd crunches 70x15/4
ng chest supported row ss 45x12 70x12 90x12 135x12ss 135x12ss 135x12ss (i freaking love the setup of this machine but only make it over to this gym every now and then but it is perfect for me)
banded face pulls ss x12/3
db pullovers 50x12 60x12 70x12
one arm sup pulldowns 40x10 60x10 70x10 70x10
deads 135x2 225x2 315x2 405x1/10 10 sec rest between each rep
db shrugs 60x12 70x12 80x12
banded hypers x20/3 (this hyper sucked ass and absolutely killed my freaking nuts and my knees. it wasnt built well for nothing other than hurting everything it isnt supposed to)
incline db curls 20x8 25x8/4 (30 sec rest)
db hammers 30x15/4 (20 sec rest)

done for the day. great session today. i moved some damn good weights with i would say perfect form to a t. pump was great and everything felt really really good. i did get a bit of a lower back pump doing those stupid hypers. nothing debilitating by any means but i damn sure felt it. that stupid hyper setup i have no clue who it was built by and who it was built for. the way it was setup it put almost every bit of the pressure on the back on my knees regardless of how you positioned yourself on the hyper. i got it knocked out though.


meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz turkey
8oz sweet potato
meal 4
16oz chicken w/low carb ketchup
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

chest/delts(primary)
10 min treadmill warmup
flat db press 25x8 45x8 65x8 85x8 105x8 115x8 (last one was a little shaky so i called it)
sm incline 135x6 185x6 225x6 255x6 275x6 (lost speed on last 2 reps but got them smooth)
banded hs decline 45x8 70x8 90x8 (these were brutal)
assist dips x21 x17 x16
bent over db lats ss 20x20ss 25x20ss 30x20ss
spider walks ss x3/3
db seated press 65x8 70x8 70x8

done for the day. great session today for real. speed and strength was through the freaking roof, i was literally popping off the bench with 225 and 255 on the inclines. that's a huge jump and i would assume it is from the free weight work i was able to do in the other gym that has a proper angle on their benches. my gyms incline is way to high and it kills your shoulders putting more focus on the front delt as opposed to the chest. i am really happy with today's session. i also talked with an old client of mine and we swapped some different stuff on supps and other things from our different approaches. he works with a coach that i am pretty good friends with but have never worked with before. always good to do a little cross ref ideas and tricks of the trade


meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz turkey
8oz sweet potato
meal 4
steak nachos w/ fat free cheese (not taco bell haha)
wheat chips baked
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

Guns, you are still my hero. Will you help me get my flat butt to hot but for this new challenge?
~Trixie~

absolutely