Follow Along G's Run to the NA's

[guns01]

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

today

abs/calves/chest/delts/cardio

hanging leg raise ss x10/4ss
standing cable crunches w/vac ss ss x10/4
standing calf raise 275x10 315x10 335x10(10s)x10(10s)x10(10s)/4
dbl banded hs bench press 25x8 45x8 70x8 90x8/4
sotto bench press or 1.5s 185x8 225x8/4
flat pronated fly 30x10/4
bent over db lats 25x20/4
heavy db lat swings 45x15/4
db front raise 15x12 20x12/3
12 min step mill intervals

done for the day. kicked off new programming today. so it is going to be a hell of a lot of focus on upper body starting out with chest/delts. got in and got a really good pump going quick with the banded press. i probably shouldnt have dbl banded them but the mrs and a friend trained with us and i wasnt about to fight a bunch of bands today, so i just went with it. strength and energy felt pretty good today and since firing up my new diet i went down 12lbs. their was a minor error in it that got corrected and i will be adding that in here soon. so all in all a good day in and feeling good.


meal 1
4 whole eggs w/light cheese
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
intra
2 scoops peri md 10g creatine mono
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
8 oz organic grass fed ground beef
8oz red potato
large green salad
meal 4
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 5
60g casine hydro
1/3 cup cream of rice

[guns01]

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

today

abs/calves/back/cardio

leg raise ss x10/4ss
incline situps ss x10/4
machine toe press ss 210x10ss 230x10x10p(10s)ss 250x10x10p(10s)ss 270x10x10p(10s)ss 290x10x10p(10s)ss
tibia raise ss ss50/5
one arm bb rows x8 25x8 50x8 75x8 100x8 110x8 120x8/3
pull downs 85x8 100x8 120x8 140x8 160x8ds 100x6 (wasnt getting a very good squeeze on that last set so i dropped back down and finished it out)
low rows 140x6 160x12 140x12/3 (same as pull downs wasnt getting a good squeeze so lowered the weight a bit)
db shrugs 50x10/3
hypers x25/4
12 min step mill intervals 1-1

done for the day. had a very very late night so i was running on very very little sleep. maybe 2 hours at best so i figured it would be a complete shit workout. turned out that it wasnt too bad at all, everything felt good and ran smoothly for the most part. i def got a hell of a dip in strength but all the contractions and pump were good. so i really cant complain to much about that one. i am fighting the hell out of a stiff neck also. idk if i slept funky or the shrugs from my last workout but i went really light on them today and just tried to get some blood in there to clean it out. all in all a pretty good and solid session in. least favorite day on deck tomorrow with arms. oh yeah i need to note that my abs locked up again today pretty bad after my first set of the super set. that's two damn days in a row. they are a tad tender from yesterday also but obviously either my electolytes are off or i am not as well hydrated as i feel i am. it takes almost half a gallon of intra before them puppies will release. those cramps suck ass too.


meal 1
4 whole eggs w/light cheese
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
intra
3 scoops peri md 10g creatine mono
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
dbl burger
fries
big ass salted caramel cookie with chocolate chips (that damn thing was so rich i could only eat one and that's saying something)
meal 4
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 5
60g casine hydro
1/3 cup cream of rice

[Blueedge]

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

Your dedication is inspiring, I haven't read your entire log it it's by far the best I've seen. Great job, I will be following your journey.

[guns01]

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

Your dedication is inspiring, I haven't read your entire log it it's by far the best I've seen. Great job, I will be following your journey.

going to be a long follow and stay tuned for some silly nastiness. we arent stepping on stage until the team u masters nationals and possibly the north americans in 2019. goal is to get up their in the upper 250s lower 260s in nasty condition. we will see what my old ass can still pack on and hold

[thudgens96]

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

going to be a long follow and stay tuned for some silly nastiness. we arent stepping on stage until the team u masters nationals and possibly the north americans in 2019. goal is to get up their in the upper 250s lower 260s in nasty condition. we will see what my old ass can still pack on and hold

It's gonna be fun.

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

abs/calves/arms/cardio

standing cable crunch ss 70x10/4ss
pull down crunches ss ss105x10/4
seated calf raise ss 90x10ss 115x15/4ss (8 excruciating sec contraction on every single rep)
tibia raise ss ss50x10/5
dual rope press down 70x12 80x12 90x12 100x12 110x12 120x12/2
v bar cable press downs 130x15 140x15/3
one arm overhead db extension 25x12/4
standing bb curls 20x12 30x12 40x12 50x12 60x12 (all text book perfect)
db hammers 30x10/4
12 min step mill intervals 1-1

done for the day. again going into my least freaking favorite day of the week i cramped the whole damn time. started with abs on the 2d set then they calmed down. then tris and they calmed down. then same damn thing on bis. not locking up or anything like with anything but the abs but damn if it doesnt get close and it hurts pretty good. i probably should have not done abs today because they are sore and angry anyway but i dint want to slack. one more thing on the cramps that's kind of funny. i made it to my last interval sprint and holy sweet baby jesus runner's cramp from hell. i pushed through it and finished but i had to do an extra 5 mins to cool down. may add in a little bit of sodium in in the am and a tad bit more mag as well. i only take it once a day right now but i may put another one in. going to have to pick one to start with first to see which one is actually working though. good stuff and got it done.


meal 1
4 whole eggs w/light cheese
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
intra
2 scoops peri md 10g creatine mono
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
8 oz organic grass fed ground beef
8oz red potato
large green salad
meal 4
8oz chicken
1 cup jasmine rice w/cinnamon and splenda
meal 5
60g casine hydro
1/3 cup cream of rice

[thudgens96]

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

today

abs/calves/arms/cardio

standing cable crunch ss 70x10/4ss
pull down crunches ss ss105x10/4
seated calf raise ss 90x10ss 115x15/4ss (8 excruciating sec contraction on every single rep)
tibia raise ss ss50x10/5
dual rope press down 70x12 80x12 90x12 100x12 110x12 120x12/2
v bar cable press downs 130x15 140x15/3
one arm overhead db extension 25x12/4
standing bb curls 20x12 30x12 40x12 50x12 60x12 (all text book perfect)
db hammers 30x10/4
12 min step mill intervals 1-1

done for the day. again going into my least freaking favorite day of the week i cramped the whole damn time. started with abs on the 2d set then they calmed down. then tris and they calmed down. then same damn thing on bis. not locking up or anything like with anything but the abs but damn if it doesnt get close and it hurts pretty good. i probably should have not done abs today because they are sore and angry anyway but i dint want to slack. one more thing on the cramps that's kind of funny. i made it to my last interval sprint and holy sweet baby jesus runner's cramp from hell. i pushed through it and finished but i had to do an extra 5 mins to cool down. may add in a little bit of sodium in in the am and a tad bit more mag as well. i only take it once a day right now but i may put another one in. going to have to pick one to start with first to see which one is actually working though. good stuff and got it done.


meal 1
4 whole eggs w/light cheese
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
intra
2 scoops peri md 10g creatine mono
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
8 oz organic grass fed ground beef
8oz red potato
large green salad
meal 4
8oz chicken
1 cup jasmine rice w/cinnamon and splenda
meal 5
60g casine hydro
1/3 cup cream of rice

Another good one brother. Now in this phase of your training what are your goals.

Sent from my SM-S975L using Tapatalk

[guns01]

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

Another good one brother. Now in this phase of your training what are your goals.

Sent from my SM-S975L using Tapatalk

working on more detail and density in the back chest/shoulders

[guns01]

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

today

calves/chest/shoulders/cardio

seated calf raise 50x10 75x10 90x100 (i got that done with only 3 stops today)
machine press 100x8 120x8 140x8 160x8/4
hex press 50x10 55x10/2
flat pronated fly 25x15/3
bend db lats 20x20/4
db lats 25x8/4
db front raise 15x12/4
12 min step mill intervals 1-1

done for the day. i did a thud/push style workout today, early as hell in the am. well about 3-4 hours earlier than what i normally do. so i got up about an hour and a half earlier than what i usually do to eat and get ready to kill it. that and we went balls to the wall fast. so it only took about an hour to get it all knocked out and done. so combine the pace with some stupid contractions the pump was pretty painful. good number 2 workout in today and i feel pretty good.


meal 1
4 whole eggs w/light cheese
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
intra
2 scoops peri md 10g creatine mono
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
8 oz organic grass fed ground beef
8oz red potato
large green salad
meal 4
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 5
60g casine hydro
1/3 cup cream of rice

[thudgens96]

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

today

calves/chest/shoulders/cardio

seated calf raise 50x10 75x10 90x100 (i got that done with only 3 stops today)
machine press 100x8 120x8 140x8 160x8/4
hex press 50x10 55x10/2
flat pronated fly 25x15/3
bend db lats 20x20/4
db lats 25x8/4
db front raise 15x12/4
12 min step mill intervals 1-1

done for the day. i did a thud/push style workout today, early as hell in the am. well about 3-4 hours earlier than what i normally do. so i got up about an hour and a half earlier than what i usually do to eat and get ready to kill it. that and we went balls to the wall fast. so it only took about an hour to get it all knocked out and done. so combine the pace with some stupid contractions the pump was pretty painful. good number 2 workout in today and i feel pretty good.


meal 1
4 whole eggs w/light cheese
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
intra
2 scoops peri md 10g creatine mono
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
8 oz organic grass fed ground beef
8oz red potato
large green salad
meal 4
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 5
60g casine hydro
1/3 cup cream of rice

Nice one brother

Sent from my SM-S975L using Tapatalk

[BABY1]

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

today

calves/chest/shoulders/cardio

seated calf raise 50x10 75x10 90x100 (i got that done with only 3 stops today)
machine press 100x8 120x8 140x8 160x8/4
hex press 50x10 55x10/2
flat pronated fly 25x15/3
bend db lats 20x20/4
db lats 25x8/4
db front raise 15x12/4
12 min step mill intervals 1-1

done for the day. i did a thud/push style workout today, early as hell in the am. well about 3-4 hours earlier than what i normally do. so i got up about an hour and a half earlier than what i usually do to eat and get ready to kill it. that and we went balls to the wall fast. so it only took about an hour to get it all knocked out and done. so combine the pace with some stupid contractions the pump was pretty painful. good number 2 workout in today and i feel pretty good.


meal 1
4 whole eggs w/light cheese
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
intra
2 scoops peri md 10g creatine mono
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
8 oz organic grass fed ground beef
8oz red potato
large green salad
meal 4
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 5
60g casine hydro
1/3 cup cream of rice

My top logger who is just full of knowledge. I am getting ready to follow your meal plan at a reduced version. Thanks guns

[guns01]

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

My top logger who is just full of knowledge. I am getting ready to follow your meal plan at a reduced version. Thanks guns

if you cut it in half and follow it to the t it should land you around 1800ish cals give or take maybe a little less. i cant remember what the exact numbers are but it is a little over 3k.

[BABY1]

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

if you cut it in half and follow it to the t it should land you around 1800ish cals give or take maybe a little less. i cant remember what the exact numbers are but it is a little over 3k.

this would be a good number for me...I am hoping to handle the fermented foods once again

[guns01]

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

this would be a good number for me...I am hoping to handle the fermented foods once again

i havent been noting my kraut now that you remind me lol. i dont think i have missed one day each month for a couple years now. stuff is amazing for my guts.

something that i dont note on here that i am hooked on is my spices and sauces i use. my all time favorite is the brown sugar bourbon powder. it has zero sugar in the powder version and it is great on everything. i also found a red hots powder that i put on stuff as well. not to much heat and gives a nice bite to food. i also get the low sugar heinz ketcup. it has around a gram of sugar in it but i only use a very very small amount. we have gotten fancy with all the new combos and stuff we have been cooking with. so it may look plain and boring but we spice the same foods up differently every time.

[guns01]

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

today

abs/legs

standing cable crunches 70x10/4
roller work
one leg glute bridge x10(10s)/2
db leg glute bridge x10(10s)/2
seated leg curls w/20sec iso 90x10 105x10 120x10 135x10 150x15/4
adductor w/3sec neg 100x10 120x10 140x10 160x10 180x10 190x10
squats x10 135x10 185x8 225x8 275x8 315x8 365x8 405x8
leg press 3 sec neg 200x8 400x8 490x8 580x8 670x8 760x8 850x10 940x8
leg extension 75x20 90x20/2
banded stiff leg dead 95x8 145x8 195x8
3/4 stiff leg deads 95x8/3

done for the day. really good strong session in today. good pumps and no cramping so it was a painful but good. squats fired really really well today and felt smooth. i am still working my weights up on the leg press. i got more in me but i dont want to tear anything loose, so when it gets to where i am about 1 set away from failing i pull the stop on it. so i have been able to go up a plate per side ish each week. so we are getting to be primed in nicely right now. 1 more workout and 1 more cardio session for the week and i am done.


meal 1
4 whole eggs w/light cheese
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
intra
3 scoops peri md 10g creatine mono
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
8 oz organic grass fed ground beef
8oz red potato
large green salad
meal 4
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 5
60g casine hydro
1/3 cup cream of rice