Follow Along G's Run to the NA's

[guns01]

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

today:

legs/calves
10 min treadmill warmup
rumble roller and stretching
adductrors 80x10 90x12 100x12 (warmups) 150x12 190x12 190x12
hip machine knee up 70x15 80x15 90x15 90x15
seated leg curls ss 120x15ss 135x15ss 135x15ss 135x15ss 135x15ss (these reps were all done pretty much slow motion)
lying leg curls ss80x8 ss80x8 ss80x8 ss80x8 ss80x8 (same as above and my hams were absolutely smoked)
leg press 270x20 360x20 450x20 540x20 630x20 720x20
mod reverse prowler drag 40 yards for 8 sets. did these with about 1-2 min rest in between each run
toe press 190x10(20) 230x10(20) 270x10(20) 250x10(20) second number was body weight calf raise on a platform

done for the day. this one really smoke checked me. the pump was absolutely insane. a very very good workout overall. i did get a little tenderness in the knee i had rehabbed but nothing crazy just a little bit of sharp pain when i didnt drive off my foot properly. other than that today everything is firing on point.

meal 1
16oz tilapia
1/4 cup cream of rice w/1tbl spn pb and s/f jelly
meal 2
protein cakes
intra workout
3 scoops intra md
meal 3
16oz tilapia
meal 4
steak and cheese sandwich (kids bday diner)
8oz sweet potato fries
meal 5
16oz ground turkey w/low carb ketchup and mustard
1/2 cup sour kraut
1/2 bag broccoli

[guns01]

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

today:

back
rumble roller work and stretching
low pulley rows (spreading handles at contract) 70x10 85x10 100x10(warmups) 120x10 140x10 160x10 180x10
low pulley rows (med ng) 120x8 140x8 180x8 200x8
rope cable pullovers 50x8 45x8 50x8 55x8
rack pulls 135x3 225x3 315x5 365x5 365x5 405x5
hypers x20 x20 x20 x15 (brutal ouch)

done for the day. didnt do my normal warmup because it is blazing hot outside and we had to run around before heading into the gym. so i was actually pretty well warmed up going in. i had to improvise this workout because i got dicked over by the slow lazy ass ac repair dude. so my gym time and sched got completely screwed. we also had to pick up my kids bday stuff while they were at school. so body feels good but i was def ran into the ground due to a jackass that must get paid by the freaking hour. low back held up well and everything else feels great today. didnt sleep for crap last night though. that needs to be noted.


meal 1
16oz tilapia
1/4 cup cream of rice w/1tbl spn pb and s/f jelly
meal 2
protein cakes
intra workout
3 scoops intra md
meal 3
16oz tilapia
meal 4
16oz steak
8oz sweet potato
meal 5
16oz ground turkey w/low carb ketchup and mustard
1/2 cup sour kraut
1/2 bag broccoli

[guns01]

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

today:

chest/delts/abs/calves
10 min treadmill warmup
rumble roller and stretching
machine press ss 80x8ss 90x8ss 100x8ss 110x8ss 120x8ss 140x8ss 160x8 180x8 200x7 these were constant tension with hard contractions at the top
crunches ss x15/6 vacuums between each rep not set
sm incline press 135x6 185x4 225x6 255x6 275x6 (got all 6 on the last set but i was damn near close to failure)
machine flyes 120x10 135x10 150x12(8) 165x10(8) partials for second number
reverse peck deck 75x15(8( 90x15(8) 90x15(8)
seated db press ss 50x8ss 55x8ss 60x8ss 65x8ss 70x8ss
band pull aparts ss x15/5
standing calf raise 135x8 155x8 175x8 195x8 215x8 225x8

done for the day. only thing to note is my mid back is a little bit sore from squatting yesterday and my shoulders are a little stiff and tender. other than that i feel pretty good and got a damn good session in again today. oh and those crunch/vacuums are a freaking *****.



meal 1
16oz tilapia
1/4 cup cream of rice w/1tbl spn pb and s/f jelly
meal 2
protein cakes
intra workout
2 scoops intra md
meal 3
16oz tilapia
meal 4
16oz steak kaboobs w/veges
8oz baked potato w/grass fed organic butter 1tsp
meal 5
16oz ground turkey w/low carb ketchup and mustard
1/2 cup sour kraut
1/2 bag broccoli

[guns01]

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

today:

legs/calves
10 min treadmill warmup
roller work and stretching
lying leg curls 50x15/4(warmups) 90x30/3 (these were all to damn near failure and the pump was absolutely retarded)
leg press 270x15 360x15 450x15 540x15 630x15 720x15 810x15 (these were super fast only enough time for partner to go and load plates for rest)
squats 135x8 185x8 225x8 275x8(wraps on) 315x8 365x8 (these were super slow negs with explosiveness out of the hole)
leg extensions ss 75x10(10)/4 10 reps at top 1/4 hard squeeze and then immediately followed by 10 reps hard squeeze at the bottom quarter
sissy squats ss x15 ss x12 ss x10 ss x9 (these hurt and were stupid brutal)
db stiff leg deads 50x12 60x12 70x12
standing calf raise 135x10 155x10 175x10 195x10 (did these bare foot and couldnt get that heavy. they still sucked either way)

done for the day. great session that was pretty grueling. knees are both are still tender and they were aggervated during the workout. so it will be ice and lots of rolling today and tomorrow. low back and hips also tightened up for a bit but i got them loosened up after a little bit. hell i was so tight when i went into squats i had a hard time getting down to rock bottom with 135 haha.


meal 1
16oz tilapia
1/4 cup cream of rice w/1tbl spn pb and s/f jelly
meal 2
protein cakes
intra workout
4 scoops intra md
meal 3
16oz tilapia
meal 4
10 hot wings
very small slice of cannoli birthday cake
meal 5
16oz ground turkey w/low carb ketchup and mustard

[guns01]

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

Master: I can't wait to see you next week. Pee-in-your-pants excited!
~Trixie~

we are as well. cool thing is i am semi fat and happy haha

[Trixie]

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

Master: I can't wait to see you next week. Pee-in-your-pants excited!
~Trixie~

[guns01]

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

today:

chest/back/calves/abs(secondary)
10 min treadmill warmup
rumble roller and stretching
med grip pulldowns 100x10/3(warmups) 120x10/4 (started to go up but held back cause this is a secondary session)
wide grip chins assist x10 x10 x9 x8 long hard stretch each rep
dual pulley sup cable row 40x12 50x12 60x12 60x12
cable pullovers 50x12 75x12 60x12 60x12
machine press 80x8 100x8 120x8 140x8 160x8 180x8 (close to failure so i stopped)
cable crossovers 40x12 50x12 60x12 70x12
standing calf raise 135x10 155x10 175x10 195x10 210x10 225x10
leg raises x12/4

done for the day. this freaking workout took forever and i even went in at an odd time so it wasnt crowded. the mrs didnt go today so everyone and their brother had to come up and inquire as to why and then have a 10 min conversation about anything and everything. only good that came out of it was a local supp sponsor and i are setting down next week to talk about the possibility of bringing me on as an athlete. still even though taking forever i feel pretty awesome and other than a little elbow soreness everything is feeling great, knock on wood.



meal 1
16oz tilapia
1/4 cup cream of rice w/1tbl spn pb and s/f jelly
meal 2
protein cakes
intra workout
2 scoops intra md
meal 3
16oz tilapia
meal 4
8oz steak and 8oz chicken
2 cups brown rice
meal 5
16oz ground turkey w/low carb ketchup and mustard

[MOUNTAIN-MAN]

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

16 oz steak I wish I could have three of those

[guns01]

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

today:

arms/calves
10 min treadmill warmup
roller work and stretching
sb cable curls ss
sb cable pressdowns ss no weight to actually indicate they were very light and sets of 12. just to get blood flowing and elbows warm
seated db curls ss 20x15ss 25x15ss 30x15ss 35x12ss 40x8ss
single arm rope press downs ss45x15 ss50x15 ss60x15 ss70x15 ss80x15
db hammer curls ss 25x12ss 30x12ss 35x12ss 40x12ss last set the last couple of reps were a little nasty
pressdowns on the assit machine ss120x12 ss120x12 ss140x12 ss140x12
ez preacher curls ss 65x8ss/4
lying db extensions ss30x15/4 last couple of sets were pretty freaking hard
standing calf raise ss 115x10 115x10 155x10(warmups 175x10ss 195x10ss 195x10ss 195x10
bw calf raise off platform ss x35/4

done for the day. an absolutely brutal nasty pump arm and calf day. they are absolutely freaking smoke checked big time. moved some really heavy weights for some good high reps so i am def getting stronger and recovering pretty well. tomorrow will be a good indicator on how quick i am because i have another secondary back/lt chest day coming up


meal 1
16oz tilapia
1/4 cup cream of rice w/1tbl spn pb and s/f jelly
meal 2
protein cakes
intra workout
2 scoops intra md
meal 3
16oz tilapia
meal 4
16oz steak
meal 5
16oz ground turkey w/low carb ketchup and mustard

[guns01]

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

today:

legs/calves
10 min treadmill warmup
rumble roller and stretching
seated leg curls 75x10 90x10 105x10 120x10(warmups) 165x10/5
leg press 270x12 360x12 450x12 540x12 630x12 720x12 810x12 900x12 (only 30 secs rest between each set)
one leg leg press 180x12/4
sm squats 225x20/3
stiff leg deads 185x8/3
glute kickback machine half stack x8ss 3/4 stack x8ss whole stack minus 1 plate x8ss full stack x8ss
seated calf raise ss50x10 ss75x10 ss100x10 ss100x10

done for the day. we cranked through this bad boy lightening quick. the pump was stupid nasty. knees were a little tender and back got a smidge aggervated but not injured just more so pump and normal wear and tear.


meal 1
16oz ground turkey
1/4 cup cream of rice w/1tbl spn pb and s/f jelly
meal 2
protein cakes
intra workout
3 scoops intra md
meal 3
16oz ground turkey
meal 4
16oz beef meat loaf
8oz mashed red potatoes w/organic grass fed butter
meal 5
16oz ground turkey w/low carb ketchup and mustard

[guns01]

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

Loved this back workout today bro. Checked out your numbers when I was done and wished I had ya hear to push me a little harder on those SM rows haha. I actually love those EZ bar pullovers when I'm nice and warmed up but I think I'm gonna stick with 85 lbs next time. Perfect weight for that 10- 15 range. And turkey is becoming one of my favorites too as long as it's well seasoned and sauced. Gonna be living on some big turkey cheeseburgers and nachos this fall and winter.

the lasgna is off the hook man. you will def have it as an addition, it sucks cause it takes quite a bit of carbs away but eh it's still good and not super high in cals

[gusto77]

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

today:

back/cavles/abs
10 min treadmill warmup
roller work and stretching
sm bent rows 95x8 115x8 135x8 185x8 225x8(warmups) 275x8/4
ng low pulley rows 120x12 140x12 160x12 180x12
one arm low pulley rows 40x8 45x8 55x8 55x8
ez bar pullovers 55x10 75x10 95x10 (very awkward movement for me)
assist sg pullups x8/4
stretchers 100x12 120x12 120x12
hypers x30 x25 x25
standing calf raise(partials) 135x10 155x10 195x20 240x20 275x20 275x20 (these were full stretch to mid point only)
machine crunches 30x15 40x15 50x15

done for the day. the gym was freaking stupid packed beyond belief. we even tried to alternate the time a bit to miss the crowd and no bueno on that one. so the workout took prob another 30-40 mins longer than needed. great strong workout though and everything felt great.


meal 1
16oz ground turkey
1/4 cup cream of rice w/1tbl spn pb and s/f jelly
meal 2
protein cakes
intra workout
4 scoops intra md
meal 3
16oz ground turkey
meal 4
16oz grilled chicken w/bbq sauce
8oz potato
small green salad
meal 5
16oz ground turkey w/low carb ketchup and mustard

Loved this back workout today bro. Checked out your numbers when I was done and wished I had ya hear to push me a little harder on those SM rows haha. I actually love those EZ bar pullovers when I'm nice and warmed up but I think I'm gonna stick with 85 lbs next time. Perfect weight for that 10- 15 range. And turkey is becoming one of my favorites too as long as it's well seasoned and sauced. Gonna be living on some big turkey cheeseburgers and nachos this fall and winter.

[guns01]

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

today:

chest/delts/calves/abs
10 min treadmill warmup
roller work and stretching
flat db press 25x9 40x9 55x9 70x9 85x9 85x9 85x9
sm flat press 135x3 185x3(feelers) 225x5/6 (45 sec between sets)
machine flyes 105x10(8) 135x10(8) 150x10(8)
hs shoulder press ss 45x5(feeler) 90x17ss 90x15ss 90x12ss 90x11ss
db lats ss25x8 ss30x8 ss35x8 ss35x8
band pulls x25/4
stretch pushups x22 x14
leg raises x15/5
standing calf raise 115x10 155x10 175x10 195x10 215x10 250x10 275x10/5 10 total work sets

done for the day. super face pace today and felt great. my bad shoulder is a little ill tempered but that's pretty normal considering it doesnt really work. great freaking workout overall and everything feels on point today.


meal 1
16oz ground turkey
1/4 cup cream of rice w/1tbl spn pb and s/f jelly
meal 2
protein cakes
intra workout
2 scoops intra md
meal 3
16oz ground turkey
meal 4
16oz of something havent decided this meal yet. maybe steak and salad
meal 5
16oz ground turkey w/low carb ketchup and mustard

[Trixie]

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

You're the man!! Always got it going on and I heard you are an admin, congrats for taking on extra work. Looking good and I can't wait to see you all.
~Trixe~

[MOUNTAIN-MAN]

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

I have ate so much chicken I have feathers on my back