Follow Along G's Run to the NA's

[guns01]

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

Ha ha at least you got a lot of turkey in there not that gross tilapia LOL. And no I'm not driving right now I'm stopping for gas ha ha

ran out but i will be back out tomorrow to pick up 6 more pounds of that delicious treat. i am out of peach tea also which i am not to happy about at all

[gusto77]

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

today:

legs/calves(secondary)
10 min treadmill warmup
rumble roller work
lying leg curls 60x10 70x10 80x10(warmups) 90x15 100x15 110x15 120x15 120x15 110x15
leg press (wide stance) 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x10 990x10 (these were done with a 3 sec negative)
front squats 135x10 185x10 205x10 225x10 (first time front squatting in a while and didnt have any issues at all)
one leg leg extensions ss 25x10ss 35x10ss 45x10ss 45x10ss
quad stretch and flexes ss 15sec followed by 10 contractions on each side 4 rounds
standing calf raise ss 135x10ss 155x10ss 175x10ss 195x10ss
body weight calf raise on platform ss x20/4

done for the day. not a bad session at all today. knee is a little sore but i have def been slacking on my roller work. hopefully i passed on some good knowledge and pain along to rake and trixie. i also know when gusto sees i am still lower on carbs he will call me out lol. i am still clearing out from his celebrations


meal 1
protein cakes
meal 2
16oz ground turkey
intra workout
2 scoops intra md
meal 3
16oz ground turkey
meal 4
16oz ground turkey
meal 5
16oz ground turkey

Ha ha at least you got a lot of turkey in there not that gross tilapia LOL. And no I'm not driving right now I'm stopping for gas ha ha

[guns01]

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

today:

legs/calves(secondary)
10 min treadmill warmup
rumble roller work
lying leg curls 60x10 70x10 80x10(warmups) 90x15 100x15 110x15 120x15 120x15 110x15
leg press (wide stance) 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x10 990x10 (these were done with a 3 sec negative)
front squats 135x10 185x10 205x10 225x10 (first time front squatting in a while and didnt have any issues at all)
one leg leg extensions ss 25x10ss 35x10ss 45x10ss 45x10ss
quad stretch and flexes ss 15sec followed by 10 contractions on each side 4 rounds
standing calf raise ss 135x10ss 155x10ss 175x10ss 195x10ss
body weight calf raise on platform ss x20/4

done for the day. not a bad session at all today. knee is a little sore but i have def been slacking on my roller work. hopefully i passed on some good knowledge and pain along to rake and trixie. i also know when gusto sees i am still lower on carbs he will call me out lol. i am still clearing out from his celebrations


meal 1
protein cakes
meal 2
16oz ground turkey
intra workout
2 scoops intra md
meal 3
16oz ground turkey
meal 4
16oz ground turkey
meal 5
16oz ground turkey

[MOUNTAIN-MAN]

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

as always u are a insperation sr

[guns01]

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

Tortured yourself with a low carb day after pizza, donuts, and biscuits with gravy huh? lol

haha, yeah just a little bit. still trying to get protein back up and fully hydrated. and the added glycogen does need to come down just a smidge

[gusto77]

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

today:

back/abs
10 min treadmill warmup
rumble roller
meadows rows 25x10 35x10 45x10(warmups) 115x10/4
mag ng low cable rows 120x12 140x12 180x12 200x12
assisted ng chins x8/4
db pullovers 50x12 60x12 70x12 80x12 (last set was absolutely to failure)
hypers x40 x35 x33
reverse peck deck flyes 75x25 80x25 80x25
machine crunches w/vacuum 40x15/4

done for the day. got in a good session today with rake and trixie. eyes got a little bigger than my muscles were to kick off the meadows rows when i tried to hit 3 45s on my first work set. i figured out real quick that i am still to tired and depleted from this weekend. i am back hydrated pretty well but i am still pretty ran down. i am back on my eating sched again so everything should be up and running again perfectly in a day or 2.


meal 1
protein cakes
meal 2
16oz tilapia
intra workout
4 scoops intra md
meal 3
16oz tilapia
meal 4
turkey lasagna
meal 5
16oz ground turkey

Tortured yourself with a low carb day after pizza, donuts, and biscuits with gravy huh? lol

[guns01]

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

today:

back/abs
10 min treadmill warmup
rumble roller
meadows rows 25x10 35x10 45x10(warmups) 115x10/4
mag ng low cable rows 120x12 140x12 180x12 200x12
assisted ng chins x8/4
db pullovers 50x12 60x12 70x12 80x12 (last set was absolutely to failure)
hypers x40 x35 x33
reverse peck deck flyes 75x25 80x25 80x25
machine crunches w/vacuum 40x15/4

done for the day. got in a good session today with rake and trixie. eyes got a little bigger than my muscles were to kick off the meadows rows when i tried to hit 3 45s on my first work set. i figured out real quick that i am still to tired and depleted from this weekend. i am back hydrated pretty well but i am still pretty ran down. i am back on my eating sched again so everything should be up and running again perfectly in a day or 2.


meal 1
protein cakes
meal 2
16oz tilapia
intra workout
4 scoops intra md
meal 3
16oz tilapia
meal 4
turkey lasagna
meal 5
16oz ground turkey

[LittleTom]

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

A fold up foam roller in a lunch box

Keep crushing guns

[gusto77]

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

O

yesterday:

off day.

not a real off day because i was on my feet for the entire day haha. well worth it though. i only had two meals yesterday and they were nasty and we will be at gusto's mercy for the majority of the day today as well. i also didnt get hardly any fluids in yesterday either so i am all tore up. good times

We're bringing you a lunch box next time... And a foam roller lol

[guns01]

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

yesterday:

off day.

not a real off day because i was on my feet for the entire day haha. well worth it though. i only had two meals yesterday and they were nasty and we will be at gusto's mercy for the majority of the day today as well. i also didnt get hardly any fluids in yesterday either so i am all tore up. good times

[guns01]

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

yesterday:

legs
10 min treadmill warmup
roller work and stretching
lying leg curls 60x10 70x10 90x10(warmups) 100x15 120x10 140x9 150x7
leg press 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x10 990x10
squats 135x8 185x8 225x8 275x8 315x8 285x8 (no freaking belt today which is a bad bad idea)
leg extensions 105x8 120x8 120x8 (only top 1/4 hard flex for about 5 sec)
stretch and squeeze 10(10) 8(8) 6(6) hard stretch followed by hard contractions after the stretch

done for the day. really good session today other than no having my belt so i wasnt able to go as heavy as i wanted. tomorrow will be an off day which is why legs got pushed back to today.


meal 1
protein cakes
meal 2
16oz ground turkey
1/4 cup cream of rice w/1tbl spn pb and s/f jelly
intra workout
4 scoops intra md
meal 3
16oz ground turkey
1/4 cup cream of rice
meal 4
steak and cheese sandwich

meals got a little dicked up today. we were running around prepping and getting everything ready for the comp

[guns01]

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

today:

back/calves
10 min treadmill warmup
rumble roller work
hs iso rows 45x10 70x10 90x10(warmups) 135x10/4
ng assist pullups x8 x8 x8 x8
rack pulls 225x6/6
db pullovers 50x12/4
standing calf raise 75x100 i had to stop at 50 and at 75 to shake it out a bit. this was brutal.

done for the day. i was supposed to do biceps today but my one arm is still kind of tender. so instead of hurting it i took the day off from direct work just to let it heal up completely. great workout today and other than the sore bi nothing serious to annotate today either. back is solid which is a huge plus. got legs pushed up till tomorrow and sat will be my day off for the week. so performance may be down a tad bit but i am hoping i have fully recovered from my last session


meal 1
protein cakes
meal 2
16oz tilapia
1/4 cup cream of rice w/1tbl spn pb and s/f jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice
meal 4
chicken fried rice and sweet and sour chicken(no sweet and sour sauce though)
meal 5
16oz ground turkey

[guns01]

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

Hey Master:

Looks like you had a pretty grueling week in the gym but in general you are headed for a downhill slide. Getting better every day with a few set-backs here and there. You keep me going, knowing how much real pain and damage you are able to overcome and compensate for is a real inspiration. You're my HERO!
~Trixie~

haha i am trying. i think we have trained for about 12-13 days straight without a single day off because my programming got dicked up. so i am probably a bit more beat up than usual lol. i dont know about a hero but i am damn sure learning how to work around through and with some pretty crazy issues lol

[Trixie]

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

Hey Master:

Looks like you had a pretty grueling week in the gym but in general you are headed for a downhill slide. Getting better every day with a few set-backs here and there. You keep me going, knowing how much real pain and damage you are able to overcome and compensate for is a real inspiration. You're my HERO!
~Trixie~

[guns01]

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

today:

chest/tris/delts/calves

10 min treadmill warmup
rumble roller and stretching
banded hs bench press 25x15 35x15 45x10(warmups) 70x15 80x15 70x15 (hard 1sec contraction)
decline db press 50x10 60x10 70x10 70x10 70x10
cable crossovers 40x10 50x10 60x10
assist machine tri pressdowns 150x10 150x10 150x9
assist machine dips x17 x15 x12
hs shoulder press 90x8 115x8 115x8
db lat raise 30x8/5
standing machine crunches 35x15/4

done for the day. good pump day. nothing to really annotate at all today. got gusto posing this evening and he is getting nastier by the meal. so it is going to be a freak show here in a little bit


meal 1
16oz tilapia
1/4 cup cream of rice w/1tbl spn pb and s/f jelly
meal 2
steak w/egg cheese
bagel
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz ground beef burgers w/whole wheat buns and pickles
meal 5
8oz ground beef burger 8oz grilled chicken