Follow Along G's Run to the NA's

[guns01]

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

today:

legs(secondary)
10 min treadmill warmup
roller work
lying leg curls 70x8 90x8 110x8 (warmups) 120x8/7 perfect form on these with long contractions at the top
leg press 470x20 560x15 650x12 830x10 940x10 ss 840x10/4ss
sm lunges ss ss155x10/4 back to the leg press for 6 more reps each round
squats 225x20/3
one leg leg extensions 45x10/3 (aggervated my left knee on these damn it)
hypers for glutes and hams x20/3

done for the day. went in hard and a little to heavy today. great workout though and pump was stupid as usual. i like always squeezed to hard at lockout on the freaking leg extensions and irritated my left knee. it happens every freaking time cause i get overzelous and lock out completely when i know better. it's not an injury more of an aggervating pain in the ass for me. so it will be ice and flossing a few times tonight and tomorrow to recover it quickly. i am just going to throw out there if you are following and i dont think many are but if you want to get silly on legs try the leg press smith machine lunge combo. do a hard set of 10 on the press move over to the smith and do 10 lunges per leg then back over to the leg press for 6 more. do that for four rounds haha. then some light 20 rep sets of squats to hammer the nail home. bout to crank up the noise on my supps so the growing is about to get out of hand here very very soon.


meal 1
16oz tilapia
1/4 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz turkey
8oz white potato w/grass fed butter
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

abs/back (primary)
leg raises ss x15/4ss
rope crunches ss ss50x15/4
one arm bb rows 35x8 60x8 85x8 100x8(warmups) 125x8 150x8 160x8 160x8ds 85x8 (i did that drop set just to get one final set of hard long contractions)these were also very stupid heavy
swiss bar pulldowns 100x5 120x5(feeders) 160x10/6 these were done outside in and inside out with 2 sets per grip but not back to back
prone rows 95x12 115x12 135x12 155x12 (these are stupid hard)
prone shrugs 45x10 70x10 100x10 100x10
tri sets done back to back to back to back
grenade straight arm pullovers 100x10/4ts
dual handle pulldowns ts 100x8/4ts
plate shrugs ts ts45x20/4

done for the day. absolutely killer workout today. it was freaking brutal and broke me off. went very very heavy on everything and had a few movements i havent done before. another session where i feel muscle tightness and pump in areas i normally dont get. those bb rows are just straight up brutal and suck the life right out of you when you go heavy. at least they do to me haha. very happy with today though over all and everything still feels pretty good.


meal 1
16oz tilapia
1/4 cup cream of rice
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
turkey tacos
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

abs/chest/delts
leg raises x15/4 (was going to do rope crunches but some ass holes were hogging all the machines)
flat db press 25x4 40x4 55x4 70x8 90x8 105x8 120x8 100x15ds 80x9
incline bb press 135x8 185x8 225x8 255x8 275x8
bb bench press 135x8 185x8 225x8 255x8
incline cable flyes 40x15 45x15 50x15 (these were stupid hard)
peck deck reverse flyes ss 90x15ss 105x15ss 120x15ss 120x15ss
band over and backs ss x10/4
db lats 20x8 25x8 30x8 30x8
bb front raises 50x12/3

done for the day. felt really strong today and again prob could have went 15-20lbs heavier on the db presses but the 120s were a little wobbly and i was having issues stablizing. so i made the reps count anyway. great pump, shoulders and elbows are a bit tender so i will floss both tonight a few times so i am 100% for a nasty back day tomorrow. the plus up of cals yesterday must have helped because even after killing it yesterday and today i still feel pretty good.


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

[guns01]

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

today:

leg day
10 min treadmill warmup
roller work
seated leg curls 90x10 105x10 120x10(warmups) 165x12 180x12 195x12 210x12ds 180x8ds 150x8
dead stop leg press 270x8 360x8 450x8 540x8 630x8 720x8 810x8 900x8 ds 900x8ds 720x8ds 540x25 (these were extra brutal)
squats 135x4 225x4 315x3 365x8 275x8 405x8 ds 365x8ds 275x6ds 225x6
bulgarian split squats of death 65x8(8)ds 45x8(8)ds 35x8(8)ds 25x8(8) 8 straight reps then an 8 sec iso hold
db stiff leg deads 65x8 75x8 80x8 90x8

done for the day. all and all a very good workout. pump as you would imagine from all the sets and reps was quite painful and my entire leg is trashed. lower back is a little sore now but nothing major and i def didnt tweak anything. weights are going up and the reps are getting easier so i am making some good progress for sure. feeling pretty good



meal 1
16oz tilapia
1/4 cup cream of rice
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz turkey
1/4 cup cream of rice
meal 4
spagetthi w/ meat gravy and garlic bread
couple chocolate chip cookies and probably a cup to cup and half of ice cream
meal 5
16oz turkey
1/4 cup sour kraut

[gusto77]

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

I noticed. Yup I'm getting sick of turkey myself. May switch it to chicken and occasional beef for a bit. The heat out here sucked my appetite even more and I've let the diet slip a bit out here so I'm gonna stick to the 10-12'oz protein serving for another week or two when I get back and see where I'm at. Theoretically my EQ should be kicking my in next week so hopefully that helps a bit.

[MOUNTAIN-MAN]

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

we eat fish every day man. you know this. i am surprised you hadnt noticed that i dropped one of my fish meals out for a little while lol. i will put it back in later on though haha. this growing boy needs some freaking beef but the budget says oh hell fuck no 6-8 bucks a pound is no bueno

Yes sr fish is cheap ground beef is 4.99 a lb in Carolina now that is crazy

[guns01]

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

Since when do we eat fish on back days?.....

we eat fish every day man. you know this. i am surprised you hadnt noticed that i dropped one of my fish meals out for a little while lol. i will put it back in later on though haha. this growing boy needs some freaking beef but the budget says oh hell fuck no 6-8 bucks a pound is no bueno

[gusto77]

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

Since when do we eat fish on back days?.....

[guns01]

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

today:

back(secondary)
10 min treadmill warm up
rumble roller work
sm bent rows 95x8 95x8 135x8 185x8(warmups) 225x12 275x10 315x8
assist chins x10/3
incline rope pullovers 100x12 120x12 140x12
bent db rows ng 55x8 70x8 80x8 100x8 (100 was a little bit heavy and close to failure on perfect form)
hypers x25/2

done for the day. i was on a tight time line for today so i had to skip on the abs and calves so that kind of sucked. kept a pretty nasty fast pace today for the duration of the workout which was great. the pump and feel were great today. my back had just healed up fully yesterday so my recovery is pretty much on point right now. or at least i feel like it is. knees are a little bit tender but that could be from a cold front rolling through because they both hurt. i am doing some extra flossing tonight and will hit it 3-4 more times tomorrow as well. happy happy happy with the progress. had a dude come up to me today that i see maybe 2-3 times per week tell me that i looked like i had put on a solid 15-20lbs and my back was looking pretty nasty. nice boost from someone that never gives compliments and usually just shoots the shit. so i am growing a little bit or the pump was just that silly today


meal 1
16oz tilapia
1/4 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz bbq chicken
1/4 cup cream of rice
meal 4
16 oz turkey
2/3 cup steel cut oats
meal 5
16oz turkey
1/4 cup sour kraut

[rnixon]

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

This man is unreal!!!!! We are very lucky to have someone so loyal to this board and this sport here.. KNOWLEDGE IS POWER
Hats off Brother

Sent from my SM-G870W using Tapatalk

[guns01]

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

today:

abs/arms/calves (no cardio)
machine leg raise ss 40x15/4ss
crunches ss x15/4
rumble roller work
rope press downs ss 60x15 80x10 100x10 110x10(warmups) 120x12ss 140x12ss 160x12ss 180x12ss
cable extensions ss ss40x10 ss50x10 ss60x10 ss70x10
seated overhead rope extensions 120x10 140x10 160x10 180x10 (long full stretch on these)
bb curls 70x12 80x10 100x8
standing db curl/hammers 40x8(8) 45x8(8) 45x8(8) did the straight curl then immediately switched over to hammers non stop
top end partial preachers 85x6 105x6 125x6 145x6 (these were straight stupid and painful only working the top 1/4 with a big contraction)
seated calf raise ss 50x10ss 75x10ss 100x10ss 125x10ss
tibia raises ss ss40x87 ss40x84 ss40x77 ss40x51

done for the day. all in all great workout. wasnt to happy with the tricep pump i got today but everything felt really good and i hit some really heavy weights. i may need to up the carbs a little bit more after the secondary leg days just to make sure i have enough glycogen going. i did feel a little empty this am so i should have upped it a little more. legs are borderline sore so i didnt push the envelope and do intervals today because i know that would have put both my legs and glutes over the edge and slowed down recovery as well. oh and the top end preachers heavy are just plain stupid. it made my compression band cut into my arm big time from how much it drove blood into my biceps. so it damn sure still hit the entire bicep even with a shortened range of motion


meal 1
16oz tilapia
1/4 cup cream of rice
meal 2
protein cakes
intra
2 scoops intra md
meals 3
16oz bbq chicken
1/4 cup cream of rice
meal 4
16 oz turkey
8oz mashed red potatoes w/ grass fed butter
meal 5
16oz turkey
1/4 cup sour kraut

[MOUNTAIN-MAN]

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

just because i am a cool guy lol. here is you a recipe for both protein pancakes and or protein muffins. to turn them into pancakes just take the baking powder out. the cal count on them is money:


Protein Muffins/pancakes
1/2 cup no sugar added applesauce
1 scoop vanilla or cinnamon roll protein
1/2 cup of oats
1/2 cup egg whites
1 1/2 tsp of baking powder
you can use pb2, berries,dash of cinnamon, or sugar free chocolate to flavor

Makes 6 muffins or 2 pancakes, for muffins bake at 350 for 14 minutes and I broil them a minute to brown the tops

The wife loves she will make the muffins Sunday Ty my brother

[guns01]

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

Pancakes ohhhhh I'm drooling

just because i am a cool guy lol. here is you a recipe for both protein pancakes and or protein muffins. to turn them into pancakes just take the baking powder out. the cal count on them is money:


Protein Muffins/pancakes
1/2 cup no sugar added applesauce
1 scoop vanilla or cinnamon roll protein
1/2 cup of oats
1/2 cup egg whites
1 1/2 tsp of baking powder
you can use pb2, berries,dash of cinnamon, or sugar free chocolate to flavor

Makes 6 muffins or 2 pancakes, for muffins bake at 350 for 14 minutes and I broil them a minute to brown the tops

[guns01]

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

Pancakes ohhhhh I'm drooling

they are not normal pancakes man, so dont drool to much. they are the packaged protein ones that are good but they arent new york cheese cake by any stretch of the imagination

[MOUNTAIN-MAN]

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

Pancakes ohhhhh I'm drooling