Follow Along G's Run to the NA's

[stevekern]

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

today:

abs/legs
standing cable crunches 70x15/6
roller work
bb stiff leg deads 45x8 95x8 145x8 195x8 245x8 295x8
bulgarian split squats 25x10 45x10 65x10 ds80x10(1)ds 65x10(1)ds 45x10(1)ds 25x10(1)
squats(speed) 135x8 185x8 225x8 275x8 315x8 (shaking like a cat shitting razor blades and back held up till 275 then a little pain but not to bad)
leg extensions 120x12 ds135x12ds 105x12
lying leg curls 100x15 ds120x15ds 80x15
roller work

done for the day. back felt great during stiffs with no issues. was ready to puke after the 3d set of splits and had to drag puke bucket over haha. back held up great until 275 then when i unracked it i got a smidge of pain but nothing really really bad. same thing with 315. i lost speed around 7 so i called it at that point. great nasty brutal session for sure. i am broke off and still have to do the trick or treat walk of death today. so i am probably going to be a hurting unit tonight haha


meal 1
16oz tilipia
1 cinnamon roll
meal 2
protein cakes
intra
4 scoop intra md
meals 3
16oz tilapia
1/2 cup cream of rice
meal 4
tbd. i got a neighborhood party that will prob be southern bbq and burgers. so that's prob what it will be
snacky candies of some sort. very limited of course
meal 5
16oz turkey
1/4 cup sour kraut

Why the hell are you doing Stiff Legged DL before squats especially since your back is giving you trouble? Do you have a death wish? Do Lying Leg Curls or Seated Leg Curls the way Meadows recommends then squat you pump up the hams without stressing the lower back!

[guns01]

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

today:

abs/chest/delts/calves
free hang leg raises x10/4
standing cable crunches 70x10/4
incline db press 25x8 45x8 65x8 85x8 105x8 ds115x8ds 75x8ds 55x8
incline press 135x6 225x6 245x6 255x6 265x6
machine press ss 80x10ss 100x10ss 120x10ss 140x10ss 160x10ss
intra chest stretching ss 10sec x5
reverse peck deck 75x20 90x20 90x20
standing db lats 25x10ss 30x10ss 35x10ss
banded over and backs ss x10/3
seated db press 60x8 65x8 65x8
standing calf raise ss 135x10(20)ss 155x10(20)ss 175x10(20)ss 195x10(20)ss
tibia machine ss ss30x57 ss30x51 ss30x49 ss30x44

done for the day. great workout today, felt really good and strong. lower back is a little tight but not to bad at all but my legs and ass are sore as hell. when i say sore, it is a just fall down into the seat or onto the toilet seat sore. that's pretty good considering my legs can handle a nasty beating. i am sure my chest and shoulders will be pretty nasty tomorrow as well with the added stretching and stuff i am not used to doing. nasty pump though and moved some really good weights for 1st week back in.

meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoop intra md
meals 3
16oz tilapia
1/2 cup cream of rice
meal 4
16oz steak
8 oz red potatoes
large green salad
meal 5
16oz turkey
1/4 cup sour kraut

i actually didnt go to far on my cheat yesterday. i probably didnt even have double the regular number of cals. so all in all a tasty one but not as big as usual haha

[guns01]

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

today:

abs/legs
standing cable crunches 70x15/6
roller work
bb stiff leg deads 45x8 95x8 145x8 195x8 245x8 295x8
bulgarian split squats 25x10 45x10 65x10 ds80x10(1)ds 65x10(1)ds 45x10(1)ds 25x10(1)
squats(speed) 135x8 185x8 225x8 275x8 315x8 (shaking like a cat shitting razor blades and back held up till 275 then a little pain but not to bad)
leg extensions 120x12 ds135x12ds 105x12
lying leg curls 100x15 ds120x15ds 80x15
roller work

done for the day. back felt great during stiffs with no issues. was ready to puke after the 3d set of splits and had to drag puke bucket over haha. back held up great until 275 then when i unracked it i got a smidge of pain but nothing really really bad. same thing with 315. i lost speed around 7 so i called it at that point. great nasty brutal session for sure. i am broke off and still have to do the trick or treat walk of death today. so i am probably going to be a hurting unit tonight haha


meal 1
16oz tilipia
1 cinnamon roll
meal 2
protein cakes
intra
4 scoop intra md
meals 3
16oz tilapia
1/2 cup cream of rice
meal 4
tbd. i got a neighborhood party that will prob be southern bbq and burgers. so that's prob what it will be
snacky candies of some sort. very limited of course
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

i am going to say this: after a full week off due to being hurt and 2 weeks of deloading i am chomping to get back at it hard core again. tomorrow fires it up and i am freaking stoked for a new run. offseason is almost over and it is time to hunker down and add to it as much as humanly possible

[MOUNTAIN-MAN]

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

I must say guns is the man

[rnixon]

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

haha, you have to keep in mind man i am retired and cook and eat pretty much everything fresh. so even though i like it crispy and a little dry, it goes from the oven to the plate for me.

now for the chowder that would be a great setup. idk about for prep but with shrimp fish scallops etc... you could have a really good macro profile going on that isnt dry and nasty. before shrimp sky rocketed i was eating a pound or two of those a day myself. fast easy and tasty, to bad they are way to expensive now to use as a staple in my diet

The prawn traps will be out when this boat is done for sure...

Sent from my SM-G870W using Tapatalk

[guns01]

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

How do you cook that much fish everyday aNd keep it edible and not dry, I can cook fish but it's so light you cook a shit ton and it's like 2 or 3 meals Max. I think I'm gonna a do a seafood chowder again and figure Macros out... so good.

Sent from my SM-G870W using Tapatalk

haha, you have to keep in mind man i am retired and cook and eat pretty much everything fresh. so even though i like it crispy and a little dry, it goes from the oven to the plate for me.

now for the chowder that would be a great setup. idk about for prep but with shrimp fish scallops etc... you could have a really good macro profile going on that isnt dry and nasty. before shrimp sky rocketed i was eating a pound or two of those a day myself. fast easy and tasty, to bad they are way to expensive now to use as a staple in my diet

[rnixon]

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

haha, i was eating 2lbs a day there for a minute and i will probably transition back to that here again shortly. when i get serious like you are i will eat 3lbs a day and yes it sucks ass but it works

How do you cook that much fish everyday aNd keep it edible and not dry, I can cook fish but it's so light you cook a shit ton and it's like 2 or 3 meals Max. I think I'm gonna a do a seafood chowder again and figure Macros out... so good.

Sent from my SM-G870W using Tapatalk

[guns01]

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

Your going to rid the world of tilapia

Keep crushing

haha, i was eating 2lbs a day there for a minute and i will probably transition back to that here again shortly. when i get serious like you are i will eat 3lbs a day and yes it sucks ass but it works

[LittleTom]

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

Your going to rid the world of tilapia

Keep crushing

[guns01]

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

today:

abs/arms/cardio(deload)
10 min treadmill warmup
machine leg raises 50x10/6
machine crunches x10/4
standing rope crunches 70x10/4
arms went a little silly, i did a version of 8s that i just made up as i went along and i didnt track it at all. i went rope pressdowns x20 on 2 diff angles no rest, to sup db kickbacks, to one arm over head db extensions to standing db curls to stand db hammers to stand bb curls. i did all sets of 8 except for my first movement and i did 5 total rounds.
30 min step mill. i did 15min intervals 2-1 and then finished the last 15 at a higher pace

done for the day. the pump hurt bad and was stupid. in and out in a little over an hour. great workout and i am done for the week and should be firing up a new program this weekend


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

[BABY1]

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

One word for you guns "relentless".

[guns01]

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

today:

abs/back(deload)
10 min treadmill warmup
standing cable crunches 70x10/6
lat pulldown crunches 70x10/6
rumble roller work
one arm bb rows 25x8 50x8 75x12 100x10 125x8
meadows rows 75x12 100x10 125x8
sup grip pulldowns 70x12 95x10 95x8
assist chins pro grip x12 x10 x8
db pullovers 55x12 60x10 65x8
rope face pulls 100x12 120x10 140x8
hypers x25/3

done for the day. had a hard time getting going this am but still got a great session in today. really good pump and everything felt smooth


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

[guns01]

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

today:

abs/delts/chest(deload)
free hanging leg raise x10/4
incline crunches x10/4
rumble roller work
rotator and shoulder health work (prehabbing)
db lat swings 40x30ss 45x30ss/3
spider walks ss x3/4
band face pulls x20/3
db hex press 25x10 35x10 45x10 55x10 65x10
pec minor dips x27 x22 x19
db twist press ss 65x10/3ss
over and backs ss x10/3

done for the day. in and out in 70mins and felt great but a little weak. actually felt a tad run down in there today and i have a good feeling that even though i had a plus up in cals yesterday the ice cream made me feel like complete but. still stupid nasty pump and over all good workout for a deload. no real serious pushing the edge and i also have some pretty sore tris from friday so that could have also been another reason i was a little run down haha.


meal 1
2 scoops protein powder
1/2 cream of rice
meal 2
protein cakes
intra
2 scoops intra md
meals 3
16oz tilapia
8oz sweet potato
meal 4
16oz turkey w/meat sauce
8oz brown rice pasta (so in nut shell spagghetti turk style w/low sugar meat sauce)
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

Bro u are hard core Ed

consistency is the key man and i dont have a hell of a whole lot of time left in the game. my injuries and body are only going to allow me to play for a little bit longer it looks like. so i am trying to maximize what i got left