Follow Along G's Run to the NA's

[guns01]

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

today

calves/back

standing calf raise 335x10 390x8/3 315x10(10s)x10(10s)x10(10s)
hand bike warmup
dead stop db rows 65x8 75x8 85x8 95x8 105x8 115x8
one arm sup pulldowns 20x8 30x8 40x8 50x8 60x8
db shrugs 3s contract 60x12 70x12 85x12
chest supp machine row w/stretch 135x8 150x8 165x8

done for the day. not a shabby day in the books. got a really good pump going and everything actually felt pretty good. chest is still cramping a bit when i flex it but i think it will go away when the inflammation comes down haha. good day in the books and actually kept a good pace except for the db rows.

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 cup black beans
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
1/2 cup black benas
1/2 avacado
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

Curious on your deadstop db rows are you setting the db all the way down or motion has stopped. Great workout by the way.

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[guns01]

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

Curious on your deadstop db rows are you setting the db all the way down or motion has stopped. Great workout by the way.

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yessir. it comes to s complete stop reset and go. no momentum at all

[guns01]

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

yesterday

calves/arms

seated toe press 210x10 230x10x15p 250x10x15p 270x10x15p 290x10x15p
ind handle press downs 80x10 90x10 100x10 110x10 120x10 140x10 160x10
machine dips 180x10/4
db skull crushers 40x12/4
db curls warmup 5x10 10x10 15x10 20x10 25x10 non stop with no rest
alt db curls 30x10/3
db hammers 35x8/3
hs machine preachers 60x10/3

done for the day. arm day, what can i say. painful nasty pumps that suck ass. moved some good weight around with no issues. elbows did feel a little bit beat up but not to awful bad. i did try to do a little db press while doing skullies. no go on that one. didnt hurt per say but it did still feel really tight with a little cramping sensation after a rep or two. knot is still there anyway so it's not ready haha


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 cup black beans
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
1/2 cup black benas
1/2 avacado
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

seated toe press 210x10 230x10x15p 250x10x15p 270x10x15p 290x10x15p
ind handle press downs 80x10 90x10 100x10 110x10 120x10 140x10 160x10
machine dips 180x10/4
db skull crushers 40x12/4
db curls warmup 5x10 10x10 15x10 20x10 25x10 non stop with no rest
alt db curls 30x10/3
db hammers 35x8/3
hs machine preachers 60x10/3

done for the day. arm day, what can i say. painful nasty pumps that suck ass. moved some good weight around with no issues. elbows did feel a little bit beat up but not to awful bad. i did try to do a little db press while doing skullies. no go on that one. didnt hurt per say but it did still feel really tight with a little cramping sensation after a rep or two. knot is still there anyway so it's not ready haha


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 cup black beans
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
1/2 cup black benas
1/2 avacado
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

Yes sir sucks ass arms that is.

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[Pushtoday]

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

I like the little test to see if the pec is ready....[emoji106]


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[guns01]

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

I like the little test to see if the pec is ready....[emoji106]


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looking like i am going to have to wait 3-4 weeks to go back at it 100%. better safe than tearing something. i will mess with it in the mean time as always haha

[guns01]

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

yesterday

back/prowler work

hand bike warmup
one arm sup pulldown 20x12 30x12 40x12 50x12 60x10 70x8
machine pull overs 120x10 135x10 150x10
wide grip pull downs 100x10/3
sup low rows 50x10 60x10 70x10
prowler rows 140lb additional resistance 4 rounds 40 yards each

done for the day. great session in today. no issues going in or after we were done. pullovers didnt bother the chest at all so that's a good sign. great pump and i will be adding the ravenous in to the lineup tomorrow.


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 cup black beans
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
1/2 cup black benas
1/2 avacado
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
dbl qp
big mac
dbl cheese burger
birthday cake pie

[thudgens96]

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

yesterday

back/prowler work

hand bike warmup
one arm sup pulldown 20x12 30x12 40x12 50x12 60x10 70x8
machine pull overs 120x10 135x10 150x10
wide grip pull downs 100x10/3
sup low rows 50x10 60x10 70x10
prowler rows 140lb additional resistance 4 rounds 40 yards each

done for the day. great session in today. no issues going in or after we were done. pullovers didnt bother the chest at all so that's a good sign. great pump and i will be adding the ravenous in to the lineup tomorrow.


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 cup black beans
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
1/2 cup black benas
1/2 avacado
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
dbl qp
big mac
dbl cheese burger
birthday cake pie

I sure miss a good pullover machine. Nice session brother.

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[Pushtoday]

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

McDonalds!!!


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[thudgens96]

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

McDonalds!!!


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Getting push. Lol. My diet sux to bad to say anything. I'm curious if you felt sick afterward.

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[guns01]

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

McDonalds!!!




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it happens on occasion. i like it but dont like to eat it too frequently though

Getting push. Lol. My diet sux to bad to say anything. I'm curious if you felt sick afterward.

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nah not really sick but felt pretty full for the remainder of the day.

[thudgens96]

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

it happens on occasion. i like it but dont like to eat it too frequently though



nah not really sick but felt pretty full for the remainder of the day.

Man if I eat clean for any amount of time. Then eat something like that I'm sick. Bloated miserable feeling. Now I no way eat as clean as you do all the times si I was curious if it done it to you.

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[guns01]

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

Man if I eat clean for any amount of time. Then eat something like that I'm sick. Bloated miserable feeling. Now I no way eat as clean as you do all the times si I was curious if it done it to you.

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it does make my shit more obviously haha. not as bad as diary does but i will def have an extra dump or 2 more than usual after nasty food

[guns01]

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

yesterday

calves/back

machine toe press 210x10 230x10 250x10 270x10 ds290x10ds 250x10ds 210x10
hand bike warmup
one arm machine rows ss 80x6ss 100x6ss 120x6ss 140x6ss 160x6ss 160x6ss 170x6ss 180x6ss
meadows rows ss ss10x6 ss35x6 ss50x6 ss75x6 ss100x6/4
db pullovers 55x10/4
lat iso hold ss 10sec/5ss
deads ss ss185x3 ss225x3 ss275x3 ss315x4 ds ss365x3ds 315x6ds 225x6ds 135x10

done for the day. a nut buster of a session today but a good one. great pumps and everything felt really good with no issues. felt nice and strong also. i added in the ravenous on sunday and i am on day 2 of it. i can def tell a difference in the full feeling as well as bloating. stomach doesnt feel full or bloated at all. i cant wait to see how it is working after i have had it in for a bit longer

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 cup black beans
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
1/2 cup black benas
1/2 avacado
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