Follow Along G's Run to the NA's

[guns01]

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

today:

chest/delts
10 min treadmill warmup
rumble roller work
rotator cuff work
hex press 25x10 35x10 45x10 55x10 60x10
pec minor dips x20 x21 x23
flat db twist press ss 60x10ss/3
banded over and backs ss x10/3
db lat swings ss 50x30ss/4
spider walks ss x3/4
banded face pulls x20/3 (i was actually failing on these cause my shoulders were absolutely done)

done for the day. nothing major to note today. got in and knocked this one out really quick and got a really good pump.

meal 1
16oz tilipia
1/2 cup cream of rice w/pb and jelly
meal 2
protein cakes
intra
2 scoops intra md(prob should have only used 2 because of deloading)
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz turkey
1/4 cup cream of rice
meal 5
16oz chicken

[Trixie]

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

You guys wait til I leave to do the gym selfies?!? Whatever dude lol

We'll do them while you are here gusto. I didn't even get a single pick with my main man. You think I could get at least one pic after travelling almost 3k miles to get there and see him.
~Trixie~

[Trixie]

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

yesterday:

delts/chest/tris
10 min treadmill warmup
rumble roller work
reverse cable lats 25x20/2(warmup) 30x25 35x20 40x12
seated db lats 20x10 25x10 30x10
chest machine press 80x8 110x8 140x8 170x8 200x8 220x8
flat db press 65x12 75x12 75x12
sm incline press 225x8/3 (long pause 2 in off chest every rep)
lying db extensons 35x10 40x10 50x9 45x9
reverse sb cable extensions 100x10 120x10 140x10ds 100x14 (did these super quick cause a trainer and her client were waiting on the machine)

done for the day. nothing spectackular to note today. i aggervated my shoulder a little last night jack assing around but nothing major it is a little tender but i dont think i hurt it. i did do a couple pics yesterday with one of the ladies we train with every now and then and my arms are bigger than her head. that was kind of funny.

meal 1
16oz tilipia
1/2 cup cream of rice w/pb and jelly
meal 2
protein cakes
intra
2 and half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz chicken
1/4 cup cream of rice
meal 5
16oz chicken

You're the hottest guy I know!!! But

[guns01]

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

I've def seen that workout before. I'm starting my blast a day early so a slight front load here the first week lol. We starting out 12 seeker after this deload? I'll send that out to you when I get back.

yessir, i am figuring i will be ready to fire it up after 2 wks at the most. i actually feel pretty good but i do want to give the old joints a little small break and also your additions time to kick in.

[gusto77]

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

yesterday:

legs/eccentricless cardio (deloading)
10 min treadmill warmup
rumble roller work
lying leg curls 60x10 80x10 90x10(warmups) 100x10 110x10 120x10 120x10 120x10 120x10
adductors 100x10 140x10 190x10 190x10
squats(explosive) 135x6 185x6 225x6 245x6 275x6 295x6 315x6 (nice and easy no real issues and only wrapped 315)
machine leg press 1/2stack x20 3/4 stack x20 stack x20 stack x20. i am pretty sure the stack was over 300lbs
reverse prowler drags for about 40 yards 5 rounds

done for the day. started deloading for the next 1-2 wks depending on how i feel. so it will be somewhat nice and easy for a brief amount of time before firing it all back up nasty again


meal 1
16oz tilipia
1/2 cup cream of rice w/pb and jelly
meal 2
protein cakes
intra
4 scoops intra md(prob should have only used 2 because of deloading)
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz monster cheese burger
fries
coconut layer cake
meal 5
16oz chicken

I've def seen that workout before. I'm starting my blast a day early so a slight front load here the first week lol. We starting out 12 seeker after this deload? I'll send that out to you when I get back.

[guns01]

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

yesterday:

legs/eccentricless cardio (deloading)
10 min treadmill warmup
rumble roller work
lying leg curls 60x10 80x10 90x10(warmups) 100x10 110x10 120x10 120x10 120x10 120x10
adductors 100x10 140x10 190x10 190x10
squats(explosive) 135x6 185x6 225x6 245x6 275x6 295x6 315x6 (nice and easy no real issues and only wrapped 315)
machine leg press 1/2stack x20 3/4 stack x20 stack x20 stack x20. i am pretty sure the stack was over 300lbs
reverse prowler drags for about 40 yards 5 rounds

done for the day. started deloading for the next 1-2 wks depending on how i feel. so it will be somewhat nice and easy for a brief amount of time before firing it all back up nasty again


meal 1
16oz tilipia
1/2 cup cream of rice w/pb and jelly
meal 2
protein cakes
intra
4 scoops intra md(prob should have only used 2 because of deloading)
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz monster cheese burger
fries
coconut layer cake
meal 5
16oz chicken

[guns01]

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

You guys wait til I leave to do the gym selfies?!? Whatever dude lol

lol, no gym selfies just my arm next to her head

[gusto77]

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

You guys wait til I leave to do the gym selfies?!? Whatever dude lol

[guns01]

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

yesterday:

delts/chest/tris
10 min treadmill warmup
rumble roller work
reverse cable lats 25x20/2(warmup) 30x25 35x20 40x12
seated db lats 20x10 25x10 30x10
chest machine press 80x8 110x8 140x8 170x8 200x8 220x8
flat db press 65x12 75x12 75x12
sm incline press 225x8/3 (long pause 2 in off chest every rep)
lying db extensons 35x10 40x10 50x9 45x9
reverse sb cable extensions 100x10 120x10 140x10ds 100x14 (did these super quick cause a trainer and her client were waiting on the machine)

done for the day. nothing spectackular to note today. i aggervated my shoulder a little last night jack assing around but nothing major it is a little tender but i dont think i hurt it. i did do a couple pics yesterday with one of the ladies we train with every now and then and my arms are bigger than her head. that was kind of funny.

meal 1
16oz tilipia
1/2 cup cream of rice w/pb and jelly
meal 2
protein cakes
intra
2 and half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz chicken
1/4 cup cream of rice
meal 5
16oz chicken

[gusto77]

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

U

i have to compromise on that one and go with huge but healthy without bp being in the 200s range lol.

I'm with you brother that's why I'm keeping my cardio and calories up. Think I'm going to change my mind on the amount of redmeat I had originally planned to take in every day and do mostly turkey and eggs and bump up my calories with more coconut oil instead.

[MOUNTAIN-MAN]

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

Killing it kicking ass love ur diet right now bro esp biscuits and gravey

[guns01]

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

today:

abs/legs/calves/eccentricless cardio(secondary)
10 min treadmill warmup
roller work
leg raises ss x15/4ss
rope crunches ss50x15/4 (abs are still tender a bit)
seated leg curls 105x15 120x15 120x15(warmups) 135x12 150x12 150x12
db stiff leg deads 50x10 60x10 70x10 80x10 (these actually felt great today for some reason)
sm lunges (stupid) 95x10/2(warmups) 135x10 155x10 175x10 175x10 (pump was extra stupid today)
leg press ss 360x10ss 450x10ss 540x10ss 630x10ss 720x10ss 810x10ss (these actually felt really really easy today even after the super sets)
reverse prowler drags ss down and back about 40 yards immediately after the presses. 6 rounds
toe press machine 210x10 250x10 270x10 290x10

done for the day. i had a really good session today considering how beat down and worn out i am. it is pretty obvious that my body is still working very well because the pumps across the board were insane and brutal. knee was a little tender but actually warmed up good and stopped hurting. both the abs and pulls i absolutely hate. great cardio and additional pumping the muscle up but they are really nasty haha

meal 1
16oz tilipia
1/2 cup cream of rice w/pb and jelly
meal 2
protein cakes
intra
2 and half scoops intra md
meals 3
meat lovers omlette (had another meeting with sponsor and had to eat)
hash browns
meal 4
16oz turkey
1/4 cup cream of rice
meal 5
16oz turkey

[guns01]

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

You should just start eating up every day....... lets get huge.... time to grow

i have to compromise on that one and go with huge but healthy without bp being in the 200s range lol.

[gusto77]

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

going to have to step my game up a bit for next time. may start eating up 2 wks out haha

You should just start eating up every day....... lets get huge.... time to grow

[guns01]

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

Told you we'd burn that fucker down bro. Awesome weekend. And yes good training partners are the way to go. Can't wait til next time. Should be bigger and stronger then as well.

going to have to step my game up a bit for next time. may start eating up 2 wks out haha