Follow Along G's Run to the NA's

[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

[guns01]

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

today:

legs(secondary)
10 min treadmill warmup
roller work
lying leg curls 70x10 80x10 100x10 120x10(warmups) 140x8/4
leg press 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x10 900x10 (did the 900 twice because we were videoing it and it got messed up by someone the first time so had to redo)
sm death lunges 155x15/5 (these are a serious kick in the nuts)
front leg raise on hip machine 80x10 90x10 100x10 20 sec quad flex after each set
leg extensions 90x30 105x30
stiff leg deads on hack 90x8 180x8 270x8 360x8

done for the day. pace went great to start with but once i hit the lunges and after the 2d set my entire legs were so pumped that it was hard to get them to bend, so i had to slow the pace down to let them empty a little between each set. still only rested maybe 2 and half 3 min between each of the sets though. i am def naming them the death lunges because 10 is easy but 15 kicks you right in the ass. all around nasty pump in the legs today super strong and other than my knee being a little tender i am feeling damn good. oh but my back is sore as hell from yesterdays thrashing. so two great sessions in a row.


meal 1
16oz tilapia
1/4 cup cream of rice
meal 2
protein pancakes
intra
2 and a half scoops intra md
meals 3
16oz cream of mushroom chicken
1/4 cup cream of rice
meal 4
16 oz turkey
8oz sweet potato(keeping this in today cause i need it)
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

Sorry to hear. The Ice Cream tore you up. You still tear it up more than most every day.

it was delicious and worth it in the end haha

[Trixie]

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

today:

done for the day. really wasnt feeling right today. no real strength or drive and everything was super tight and felt sticky. i feel good but i had a really hard time getting going. that's why my numbers arent to hot today. i didnt feel right so instead of pushing and getting possibly hurt i went conservative and just went close to failure. still got a pretty nasty pump though

Sorry to hear. The Ice Cream tore you up. You still tear it up more than most every day.

[guns01]

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

today:

back
10 min treadmill warmup
rumble roller work
hs sup grip pulldowns 25x10/2 45x10(warmups) 70x10 90x10 115x10 135x6ds 90x10ds 45x10(10)(1) i went super heavy on the last set and couldnt hit my reps so i turned it into a ds with partials and a 30 forced contraction.
wide grip pulldowns 140x8 160x8 180x8 200x8(8) added 8 top end partials on last set
db pullovers 75x12 85x12 95x12
one arm bb rows 100x10 125x10/5 (these absolutely kicked my ass)
rope face pulls 100x12 110x12 120x12
hypers x40/2

done for the day. i was going to do abs but my guts were a little sore this am and i didnt want to mess with them haha. great freaking workout today but it was nasty. those 6 sets of bb rows sucked the life right out of me. i knew i could have went heavier but after a set or 2 the form would have gotten nasty so it wouldnt have been worth it. i actually felt parts of my back today hurting that dont normally hurt from the pump, so i did something right. x40 on hypers that needs no added comments trust me. i should have a cheat today but i am going to hold off and see how my recovery is this week with no extra plus up of cals


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

[gusto77]

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

nah not getting sick. idk, maybe not fully recovered from yesterday or something because i couldnt get into the groove and all the movements felt awkward and the movement plains just didnt feel right and hurt. i didnt sweat very much yesterday either. so idk what the hell i had going on but i wasnt pushing and risking getting something hurt. i got that heavy set of presses really easy but even though the press was easy it didnt feel right or comfortable. if that makes sense

Yeh makes sense. I dont feel quite right today. Haven't lifted yet but I woke up and feel like I got beat with a baseball bat. Whole body sore and stiff as shit.

[guns01]

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

Damn man that sucks. Not feeling right as in sick?

nah not getting sick. idk, maybe not fully recovered from yesterday or something because i couldnt get into the groove and all the movements felt awkward and the movement plains just didnt feel right and hurt. i didnt sweat very much yesterday either. so idk what the hell i had going on but i wasnt pushing and risking getting something hurt. i got that heavy set of presses really easy but even though the press was easy it didnt feel right or comfortable. if that makes sense

[gusto77]

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

Damn man that sucks. Not feeling right as in sick?

[guns01]

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

today:

abs/chest/delts
leg raises ss x15/5ss
rope crunches ss ss50x15/4
rumble roller work and flossing
flat db press 25x4 40x4 55x4 70x8 85x8 100x8 115x8 (didnt feel very strong today felt kinda weird so i didnt push it)
sm incline press 135x6 185x6 225x6 255x6 275x6 315x6 (315 actually moved pretty easy but speed was a little slow)
assist dips x8/4 used 60lbs added
stretch pushups x25 x21 x17 did like 10-12 partials when i hit failure after each set. they were ugly and hurt haha
reverse peck deck flyes ss 75x15 90x15ss 105x15
band over and backs ss x10/3
machine shoulder press (front) 100x10 120x10 140x10
bb front raise 40x12 50x12 60x10

done for the day. really wasnt feeling right today. no real strength or drive and everything was super tight and felt sticky. i feel good but i had a really hard time getting going. that's why my numbers arent to hot today. i didnt feel right so instead of pushing and getting possibly hurt i went conservative and just went close to failure. still got a pretty nasty pump though




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 cream of mushroom chicken
1/4 cup cream of rice
meal 4
16 oz steak sandwich
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

legs(and i felt great)
10 min treadmill warm up
roller work
lying leg curls 70x10 80x10 90x10 100x10(warmups) 110x8 120x8 130x8(8)(1) 140x8(8)(1) all of the first reps were forced negs last 2 sets i added in an additional 8 normal reps and a 10 sec iso hold to really hammer the hams
squats 45x10 135x10 185x8 225x8 275x8 315x8 challenge set 405x8ds 315x8ds 225x8ds 135x25 (that was freaking awesome and i shouldve went heavier
leg press 8pps x10/5 45 sec rest between sets.
stiff leg deads 95x10 145x10 195x10 245x10

done for the day. i absolutely destroyed legs today. no issues at all except for a little nerve pinching i have going on above my right hip/low lower back. i am only getting the sensation while standing and it really doesnt hurt, it's like i said a pinch with a little nerve shooting down the side a little bit. probably could have went much heavier on the squats so i went ahead and did a couple extra drops for good measure. great freaking day


meal 1
16oz tilapia
1/4 cup cream of rice
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz cream of mushroom chicken
1/4 cup cream of rice
meal 4
couple dbl cheese burgers w/fries
cotton candy ice cream (maybe cup cup and a half max
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

abs/back/calves/cardio(secondary)
machine leg raise ss 40x15/4ss
crunches ss x15/4
rumble roller work
seated cable rows mag cg 100x10 120x10 140x10(warmups) 180x10/4
db pullovers 70x10/4
swiss bar pulldowns w/stretch 160x10/4
one arm sup pulldowns 60x10/4
toe press machine 250x10 290x10 310x10 330x10
15 min row machine

done for the day. got a pretty good session in today and since it was just the wife and i training today we got it knocked out in just over an hour with cardio. i probably could have slowed down and went a bit heavier but it was a secondary day so we pushed the tempo hard. oh and the row machine is just straight up stupid and a bad idea. it pumped up my entire body. cool thing about that machine i believe is it is very similar to eccentricless cardio. so it may be a new tool to add into the tool box.


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
16oz turkey
1/3 cup steel cut oats
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

yesterday:

abs/arms/cardio
leg raises x15/4
rope crunches 50x15/4
roller work
rope pressdowns ts 100x12ts 140x12ts 150x12ts 160x12ts
bent rope extensions ts 100x10ts 110x10ts 120x10ts 140x10ts
bench dips ts x17 ts x14 ts x12ts x8ts
lying tricep extensions 75x10 100x10 125x10 125x10
ez bar curls ts 115x8/3ts
db curls ts 35x8ts 35x8ts 35x8ts
reverse curls ts 55x8/3ts
chins x8
15 min step mill intervals 2-1

done for the day. stupid nasty pump. i got me a slingshot compression band 2.0 to protect my distal tendon in my one bicep and it works great. i was using a full sleeve and it was quite uncomfortable and a pain to wear for the duration of arm training. this compression cuff is absolutely perfect and keeps pressure in the one spot where it is needed. plus my hand doesnt go numb as soon as my arm starts to pump up. happy growing over here haha


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