Follow Along G's Run to the NA's

[guns01]

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

today

abs/legs

standing cable crunches 70x10/4
roller work
ol glute bridge w/iso x10(10s)/2
dbl leg glute bridge w/iso x10(10s)/2
seated leg curls 90x15 105x15 120x15 135x12 150x12 165x12 ds165z10ds 135x8ds 105x8
adductors 150x10 190x10 215x10 225x10 245x10
leg press 90x10 180x10 270x10 360x10 490x10 580x10 670x10 760x10 850x10 940x8 940x8 ds940x8 760x8 560x8 480x8
squats w/special form 45x10 185x12 225x10 275x8
glute ham raise x10/3

done for the day. well, got a good pump today but my knees and legs were absolutely screaming the entire workout. idk if it's the weather change from getting colder or a pressure change or what but they were not having it at all today. now the ol wheels are smoke checked and tired as hell. still a pretty good respectable day in the books. the special form on the squats was rock bottom to half way up and then back down. so basically bottom in partials out of the hole with continuous tension and the leg presses and leg curls all were 3 sec negs with 1-3sec contractions. so it was a nasty brutal day


meal 1
4 whole eggs w/light cheese
1 cup spinach
3 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 cup jasmine rice w/cinnamon and splenda
1 cup green beans
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
1 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
3 kiwi
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut

[thudgens96]

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

today

abs/legs

standing cable crunches 70x10/4
roller work
ol glute bridge w/iso x10(10s)/2
dbl leg glute bridge w/iso x10(10s)/2
seated leg curls 90x15 105x15 120x15 135x12 150x12 165x12 ds165z10ds 135x8ds 105x8
adductors 150x10 190x10 215x10 225x10 245x10
leg press 90x10 180x10 270x10 360x10 490x10 580x10 670x10 760x10 850x10 940x8 940x8 ds940x8 760x8 560x8 480x8
squats w/special form 45x10 185x12 225x10 275x8
glute ham raise x10/3

done for the day. well, got a good pump today but my knees and legs were absolutely screaming the entire workout. idk if it's the weather change from getting colder or a pressure change or what but they were not having it at all today. now the ol wheels are smoke checked and tired as hell. still a pretty good respectable day in the books. the special form on the squats was rock bottom to half way up and then back down. so basically bottom in partials out of the hole with continuous tension and the leg presses and leg curls all were 3 sec negs with 1-3sec contractions. so it was a nasty brutal day


meal 1
4 whole eggs w/light cheese
1 cup spinach
3 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 cup jasmine rice w/cinnamon and splenda
1 cup green beans
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
1 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
3 kiwi
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut

Brother you got my respect on your worst day. Hope to be back at it myself. Sunday Monday I hope. I cough it hurts. But if I sneeze it all most puts me to my knees.

Sent from my SM-S975L using Tapatalk

[guns01]

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

Brother you got my respect on your worst day. Hope to be back at it myself. Sunday Monday I hope. I cough it hurts. But if I sneeze it all most puts me to my knees.

Sent from my SM-S975L using Tapatalk

let it heal up completely man. that is one of the most painful and uncomfortable injuries to sustain.

[guns01]

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

today

calves/back/bis/cardio

seated calf raise ss 50x10 75x10 90x10 115x10ss 140x10ss 165x10ss 180x10ss
standing calf raise bottom end partials ss ss395x6/4
one arm sup pull downs 40x8 50x8 60x8/3 70x8
db rows 105x10/4
ng chines x8/4
hs preachers ss 60x8ss 70x8ss 80x8ss 80x8ss
hs shrugs ss ss90x10 ss140x10ss ss180x10 ss180x10
db hammers 35x12/4
12 min step mill intervals 1-1

done for the day and done for the week. good quick and nasty session in today. nothing crazy or fancy other than the calf work haha. that was a change of pace. i am feeling pretty good full and strong but the day off tomorrow is def needed. knees and elbows are starting to get a little tender and achy from the weather changes i hope. so they need a little bit of a rest. i hadnt had kiwis in a really long time and i got to put them in yesterday and that was pretty good. i am rotating some fruits into the equation in my next to last meal of the day. something i normally dont do but hell it's working pretty well for me right now.


meal 1
4 whole eggs w/light cheese
1 cup spinach
3 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 cup jasmine rice w/cinnamon and splenda
1 cup green beans
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
1 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
apple
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut

[BABY1]

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

I am full just looking at this. How is that purple potato?

[guns01]

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

I am full just looking at this. How is that purple potato?

it is my latest addition and it is delicious. cool thing about them is they cook much faster than red or regular potatoes and taste great. the only downside is they are tiny little guys haha

[guns01]

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

today

off day

today actually was a totally and full day off. good day.


meal 1
5 whole eggs w/light cheese
1 cup spinach
2 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 cup jasmine rice w/cinnamon and splenda
1 cup green beans
meal 3
8oz sirloin
large green salad with lots of color
meal 4
8oz sirloin
8oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut

[Pushtoday]

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

today

off day

today actually was a totally and full day off. good day.


meal 1
5 whole eggs w/light cheese
1 cup spinach
2 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 cup jasmine rice w/cinnamon and splenda
1 cup green beans
meal 3
8oz sirloin
large green salad with lots of color
meal 4
8oz sirloin
8oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut

Right on, a full day of rest.
Good for you brother.
Rest up, heal up, and grow of course.


Sent from my iPhone using Tapatalk

[guns01]

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

today

abs/calves/back/cardio

decline leg raise ss x10/4ss
incline sit ups ss ss x10/4
standing calf raise 375x10 395x10x10p(10s)/4
one arm bb rows x10 25x10 50x10 75x10 100x10 110x10 120x10 120x10
sm bent rows 225x4 275x4 315x8/4 (nut crusher)
cable rope pull overs 90x10 100x10 110x10
deads 135x2 225x2 315x2 405x5/3
30 min treadmill

done for the day. lots of bent over stuff today so that in itself is brutal and sucks ass. felt pretty good and strong though. the last 2 sets of bent rows and deads were pretty much grinders with damn near zero speed to them whatsoever. still moved really good weights with good from though. i do have a little bit of a right elbow and bicep tendon issue going. that whole region is sore as hell for sure. i am flossing it tonight and will again before and after training tomorrow to get it back in working order. other than that i am golden.


meal 1
4 whole eggs w/light cheese
1 cup spinach
3 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 cup jasmine rice w/cinnamon and splenda
1 cup green beans
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
2 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
apple
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut

[guns01]

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

today

calves/chest/tris/cardio

standing calf raise 315x10 335x10(10s)x10(10s)x10(10s)/4
decline db press 30x8 45x8 60x8 75x8 90x8 105x8
incline bb press 205x8 225x8 265x8 285x8
machine fly 120x25/3 (30 sec stretch at the bottom at the end of each set)
rope press downs 120x8 140x8 150x8 160x8
dips x8/4
incline db skullies 35x8/4
30 min incline treadmill

done for the day. not the strongest day in the books but still a really good session with a great pump. took me a tad bit to get going today. i am actually pretty sore, so that's most likely why i am dragging a little ass today haha. most likely since i havent hit deads in a while they have sucked the juice out of me today. i got some more additions to my food that will go in tomorrow and humalog will be going in as well. we are cranking it up full tilt and getting nasty. my body is burning through the cals like it is cool so we are going to capitalize on this window right now.


meal 1
4 whole eggs w/light cheese
1 cup spinach
3 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 cup jasmine rice w/cinnamon and splenda
1 cup green beans
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
2 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
3 kiwi
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut

[guns01]

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

today

abs/calves/delts/cardio

standing cable crunches 70x10/4
seated calf raise 90x10 125x15/4 (these are done with 8sec contractions on each rep)
machine lat raise w/forced negs 30x8 40x8 50x8 60x8 70x8 start fn 80x8 90x8 100x8 110x8
bent over db rear lat swings 50x20/4
spider crawls x3/3
30 min incline treadmill

done for the day. if you want a serious painful calf workout that one is one of the ones that hurt something fierce. this was a quick simple and plain shoulder session. it was bare bones basic hitting all the angles. got a good pump and was done. new foods added in today and i feel pretty good. joints are a little tender but nothing crazy.


meal 1
4 whole eggs w/light cheese
1 cup spinach
3 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 cup jasmine rice w/cinnamon and splenda
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
2 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
apple
1/2 avacado
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut

[guns01]

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

today

abs/calves/back/cardio

decline leg raise x10/3
standing calf raise 335x10 335x50 x25 x15 x10 (10sec pauses at each failure. this is one continuous set)
swiss bar pull downs 70x10 85x10 100x10 120x10/4
scap stretch pull downs 140x8 160x8/3
rope face pulls 100x15/4
db shrugs 60x10 70x10 80x10
30 min incline tread mill

done for the day. another good session in the books. moved around a lot of blood and maintained perfect from for the duration of this very very quick session. i like all the volume being spread over days as opposed to one or two workouts. you can get in stimulate and get out. i did get a little additional cardio trick or treating tonight and walked a bunch of blocks more than normal. great idea before legs because now my back and legs are probably going to be smoked going into tomorrow. it's all good we will get it done. no real complaints today at all other than having some really jacked up this am but that cleared out after my 3d meal. so noting that and keeping an eye on any triggers from that one.


meal 1
4 whole eggs w/light cheese
1 cup spinach
3 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 cup jasmine rice w/cinnamon and splenda
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
2 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
apple
1/2 avacado
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut

[guns01]

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

today

abs/legs

standing cable crunches 70x10/4
roller work
ol glute bridge w/iso x10(10s)/2
dbl leg glute bridge w/iso x10(10s)/2
lying leg curls forced negs 60x8 80x8 90x8 start fn 100x8fn 110x8fn/3
adductor 160x10 190x10 215x10 225x10 235x10/2
quad sweep focus leg press 180x10 270x10 360x10 450x10 540x10(switched to normal leg press) 720x8 900x8
ssb squats 65x10 155x10 205x10 245x10 295x10 335x10
glute ham raise x10/3

done for the day. slin is in and i had a great session today. everything felt smooth and good. so we got a little silly kind of and tore it up. the pump was extra nasty for sure and the pace was damn good also. my recovery between sets even on squats isnt taking too long at all. great day in the books and i got a cheat in today finally. so i am happy as a pig in poo.


meal 1
4 whole eggs w/light cheese
1 cup spinach
3 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 cup jasmine rice w/cinnamon and splenda
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
2 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
apple
1/2 avacado
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut
cheat
dbl bacon cheeseburger
fries
small slice of cookie cake

[Pushtoday]

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

Hell yeah.
Looks like a solid day for sure.
Your meals look so regimented and structured that when you get a cheat, shit I get excited for you.
[emoji38]


Sent from my iPhone using Tapatalk

[guns01]

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

Hell yeah.
Looks like a solid day for sure.
Your meals look so regimented and structured that when you get a cheat, shit I get excited for you.
[emoji38]


Sent from my iPhone using Tapatalk

if it werent so much food it would feel like i am full blown prep mode. i dont mind it at all though, i am growing slowly and staying lean as hell and somewhat healthy. the scale only moved up a pound this am so my body is primed and working properly with the cheats