Follow Along G's Run to the NA's

[BABY1]

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

haha no. it's like a fried apple pie or cherry pie but with a birthday cake filling in it. and yes it has sprinkles. one of our local pasty companies makes all kinds of different fried pies.

OH YEAH the SPRINKLES!!!

[BABY1]

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

Happy you had a great day!!!

[guns01]

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

OH YEAH the SPRINKLES!!!

i have an extra one on my table waiting for the next time haha

[maxseg]

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

Wishing you a speedy recovery.

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[guns01]

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

yesterday

legs

stationary bike warmup
roller work
dbl leg glute bridge w/iso x10(10s)/4
lying leg curls w/forced negs 60x8 70x8 80x8 90x8 100x8 100x8 100x8+5f(+10p)
squats x10 135x10 185x8 225x8 275x8 315x8
bulgarian split squats 25x8 45x8 65x8 drop set of death 80x10(10s)ds 65x10(10s)ds 45x10(10s)ds 25x10(10s)
sissy squats x10/3

done for the day. hips and hip flexors were tight and angry before we even got started. so i went really really easy on the squats. it felt smooth and moved well but i could still feel the tightness and stiffness in the area. still got some slow tempo constant tension work done on them anyway. stupid painful pumps by the end and even though to tight going in a great session.

meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb

[Pushtoday]

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

yesterday

legs

stationary bike warmup
roller work
dbl leg glute bridge w/iso x10(10s)/4
lying leg curls w/forced negs 60x8 70x8 80x8 90x8 100x8 100x8 100x8+5f(+10p)
squats x10 135x10 185x8 225x8 275x8 315x8
bulgarian split squats 25x8 45x8 65x8 drop set of death 80x10(10s)ds 65x10(10s)ds 45x10(10s)ds 25x10(10s)
sissy squats x10/3

done for the day. hips and hip flexors were tight and angry before we even got started. so i went really really easy on the squats. it felt smooth and moved well but i could still feel the tightness and stiffness in the area. still got some slow tempo constant tension work done on them anyway. stupid painful pumps by the end and even though to tight going in a great session.

meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb

The “drop set of death” sounds like and appropriate name.
Looks like a pretty intense session.


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[guns01]

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

The “drop set of death” sounds like and appropriate name.
Looks like a pretty intense session.


Sent from my iPhone using Tapatalk

i absolutely destroyed my training crew yesterday. i didnt think it was all that bad until the hammie cramps started up later in the day. so that tells me it was a good one haha.

[guns01]

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

today

chest/delts

hand bike warmup
machine press 80x8 90x8 100x8 120x8 140x8 160x8 180x8 200x8/3
incline bb press 185x8 205x8 225x8 255x8 275x8 315x8
incline db press 85x4 105x8 115x8 ds130x8ds 100x8ds 70x9
incline pro grip fly 40x10/3
reverse peck deck fly 75x20 90x20/3
db lat raise 25x8/4

done for the day. super kick ass day in the books today. nice and strong smooth no issues hickups or nothing. i moved a good amount of weight keeping perfect form throughout the session. the pump was stupid as well. very happy with the workout and progress today.


meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb

[guns01]

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

today

calves/back/cardio

seated calf raise 75x10 100x15 125x15/3
hand bike warmup
one arm sup pull downs 20x10 30x10 40x10 50x10/2
sm dead stop bent row 135x4 185x4 225x8/4
db shrugs 55x10 75x10 85x10
hypers x37 x24 x19
12 min step mill intervals 2-1

done for the day. i didnt dick up and forget to warmup my arms and shoulders today. i messed up a time or two and forgot haha. not a bad session at all today other than going in with a brutal head ache. still got it done and got some good blood flowing. another good one in the books


meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb

[guns01]

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

yesterday

calves/arms/cardio

machine toe press 190x10 210x8x15p(10s) 230x8x15p(10s) 250x8x15p(10s) 270x8x15p(10s)
hand bike warmup
ind handle press downs pyramid up sets of 10 till 10 got heavy. about 7or 8sets
ind handle reverse press downs same thing here. stacks werent marked. so no point in guessing
db skullies 40x10/4
standing bb curls 3sec neg 20x10 30x10 40x10 60x10/3
db pinwheel curls 25x15/3
db preacher curls 25x10/3
12 min step mill intervals

done for the day. nasty pump session today. shoulders are just a tad bit tight and achy but nothing to awful bad. that was the only issue going in and for the duration of the workout. everything else went smooth. i figured my elbows were going to get fired up but they actually didnt at all.

meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb

[thudgens96]

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

yesterday

calves/arms/cardio

machine toe press 190x10 210x8x15p(10s) 230x8x15p(10s) 250x8x15p(10s) 270x8x15p(10s)
hand bike warmup
ind handle press downs pyramid up sets of 10 till 10 got heavy. about 7or 8sets
ind handle reverse press downs same thing here. stacks werent marked. so no point in guessing
db skullies 40x10/4
standing bb curls 3sec neg 20x10 30x10 40x10 60x10/3
db pinwheel curls 25x15/3
db preacher curls 25x10/3
12 min step mill intervals

done for the day. nasty pump session today. shoulders are just a tad bit tight and achy but nothing to awful bad. that was the only issue going in and for the duration of the workout. everything else went smooth. i figured my elbows were going to get fired up but they actually didnt at all.

meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb

Great job my brother the machine.

Sent from my SM-S975L using Tapatalk

[Pushtoday]

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

Great job my brother the machine.

Sent from my SM-S975L using Tapatalk

I think you could be on to something...Guns might be a robot or cyborg or something. Pretty sure he’s not human.[emoji6]


Sent from my iPhone using Tapatalk

[thudgens96]

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

I think you could be on to something...Guns might be a robot or cyborg or something. Pretty sure he’s not human.[emoji6]


Sent from my iPhone using Tapatalk

Lol he is definitely the MAN!

Sent from my SM-S975L using Tapatalk

[guns01]

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

I think you could be on to something...Guns might be a robot or cyborg or something. Pretty sure he’s not human.[emoji6]


Sent from my iPhone using Tapatalk

once you are able to get a solid sched and consistency down it is easy. that and when you have to kill it every day to get what you want to be at. it makes it much easier

[guns01]

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

yesterday

back

hand bike warmup
low cable row 85x10 100x10 120x10 140x10/3
wide grip pull downs 100x10 120x10/2
iso hold w/ red band ss 10sec/3
deads ss 185x3 225x3 275x3 ss ss315x5/3
machine low back extensions 150x25 180x20

done for the day. good contractions and pumps today. short and sweet. i did have to slow the pace down a tad bit when we got to the deads so i didnt either shit my pants or lose my pre workout meal. it was sitting heavy on me today. other than that a solid day in the books and a good ending to the week. i weighed in this am at 281 and my mid ax pinch is still only 4mm. so i am still consistently moving up in weight.


meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb
cheat
giant roast beef from arbys
fries
jamoca shake