Follow Along G's Run to the NA's

[guns01]

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

today:

legs
10 min treadmill warmup
roller work and stretching
standing one leg curls 20x8 30x8 40x8/2(warmups) 65x8ss 90x8ss 115x8ss 125x8ss 135x8ss
sl deads 3/4 ss95x8 ss145x8 ss195x8 ss245x8 ss295x8 (very very heavy)
leg press 200x15 290x15 380x15 470x15 560x15 650x15 740x15 830x15
sissy hacks ss x8ss x10ss x12ss x14ss (these were very difficult and a little rough on the knees unless form was absolutely perfect)
hacks ss90x8 ss180x8 ss180x8 ss180x8
elevated lunges x15/3
standing calf raises x10/bunch till we couldnt get 10 any more. gusto selected the weights so i really didnt pay any attention other than it was very heavy
machine crunches w/vacuums 30x15/4
roller work

done for the day. great freaking session again today. knees are a little sore and tender for sure and back as fatigued as well. we tore it up big time today though and moved some pretty heavy weight around. gusto still hangs hasnt puked or quit yet so he is def leaps and bounds above everyone else that has tried to jump in on a training session. he also doesnt slow the pace down at all.


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
buffalo chicken wraps w/buffalo ranch sauce (one of my new favs)
about a cup of peanut butter pie custard
meal 5
16oz ground turkey w/low carb ketchup and mustard

[gusto77]

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

today:

chest/tris/delts/calves
10 min treadmill warmup
rumble roller work
ng machine press 80x8 100x8 120x8 140x8 160x8 180x8 200x8 200x8 200x7 200x6 200x6
machine flyes 105x12 120x12 135x12 150x12
stretch pushups x22 x19 x17 x11
dual rope pressdowns 40x12 50x12 65x12 50x12
seated over head rope extensions 120x10 140x10 150x10 150x10
reverse peck deck flyes ss 75x30ss 75x22ss 75x17ss 75x14ss
band over and backs ss x10/4
db lats 25x12/4
toe press 150x10 190x10 250x10 290x10 310x10 310x10

done for the day. gusto and i pushed the pace really fast today so the pump was pretty nasty. just wait till he unveils the package here shortly haha game on. still holding his strength really well also. overall i feel pretty good and nothing is hurting and aching to bad.


meal 1
16oz breakfast steak
bagel
intra workout
2 scoops intra md
meal 2
16oz tilapia
1/4 cup cream of rice w/sugar free jelly
meal 3
16oz ground turkey
meal 4
3 beef and cheddar dogs w/kraut mustard and low carb ketchup
3 whole wheat buns about 70g carb
meal 5
16oz ground turkey w/low carb ketchup and mustard

Killer workout today bro!

[MOUNTAIN-MAN]

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

Cheddar dogs nice

[guns01]

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

today:

chest/tris/delts/calves
10 min treadmill warmup
rumble roller work
ng machine press 80x8 100x8 120x8 140x8 160x8 180x8 200x8 200x8 200x7 200x6 200x6
machine flyes 105x12 120x12 135x12 150x12
stretch pushups x22 x19 x17 x11
dual rope pressdowns 40x12 50x12 65x12 50x12
seated over head rope extensions 120x10 140x10 150x10 150x10
reverse peck deck flyes ss 75x30ss 75x22ss 75x17ss 75x14ss
band over and backs ss x10/4
db lats 25x12/4
toe press 150x10 190x10 250x10 290x10 310x10 310x10

done for the day. gusto and i pushed the pace really fast today so the pump was pretty nasty. just wait till he unveils the package here shortly haha game on. still holding his strength really well also. overall i feel pretty good and nothing is hurting and aching to bad.


meal 1
16oz breakfast steak
bagel
intra workout
2 scoops intra md
meal 2
16oz tilapia
1/4 cup cream of rice w/sugar free jelly
meal 3
16oz ground turkey
meal 4
3 beef and cheddar dogs w/kraut mustard and low carb ketchup
3 whole wheat buns about 70g carb
meal 5
16oz ground turkey w/low carb ketchup and mustard

[guns01]

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

today:

back/bis/calves/abs
10 min treadmill warmup
rumble roller work stretching
wide grip pulldowns 100x10/3(warmups) 140x10 160x10 180x10 200x10 last 2 sets were questionable with 7-8 reps being strict and a little umpf for last 2
db pullovers 55x12 60x12 65x12
ng pullups (cheater) x10/4
deadstop db rows 80x8 100x8 110x8 120x8
bb 1 1/2 curls 50x8 60x8 70x8
db hammers ds45x6ds 40x6ds 35x6ds 30x6ds 25x6ds 20x6ds 15x6ds 10x6 (did 2 rounds of this)
machine preachers 40x10 50x10 60x10
standing calf raise 135x10 155x10 175x10 195x10
leg raises x10/4

done for the day. not a bad workout at all today that went pretty quickly and smoothly. i had my final pt appointment today and everything went great well i am as good as i am going to get at this point haha. everything is in tact and functioning properly i just have to stay on top of stretching and keeping everything rolled out really good to keep it from tightening up again.


meal 1
protein cakes w/sugar fee jelly
intra workout
3 scoops intra md
meal 2
16oz tilapia
1/4 cup cream of rice w/sugar free jelly
meal 3
16oz ground turkey
meal 4
16oz lean ground beef burgers w/blue cheese and buffalo ranch sauce
meal 5
16oz ground turkey w/low carb ketchup and mustard
1/2 bag broc
1/2 cup sour kraut

[guns01]

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

Good I hope you're smoked for Sunday because I know I'm going to be lol. Let me know how you like that detox, sounds like something I might be interested in after my competition.

i was smoked pretty good but not to bad at all today. should be good to go for sunday haha

[gusto77]

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

today:

legs(secondary ouch)
10 min treadmill warmup
rumble roller and stretching
lying leg curls 70x10/3(warmups) 110x8/6
leg press 270x20 450x15 630x12 720x10 ss 720x10ss(x6)/4 these were done 10 then lunges then back to press for 6
sm lunges ss135x10/4
sm squats 185x20/3 (just pump these out like a piston and i had to wrap on my second set)
one leg extensions 30x10 45x10 60x10 2 sec hard squeeze at the top
hypers for glutes/hams x20/3

done for the day. other than both of my knees hurting an overall great session. it was pretty brutal overall and i had to wait twice on machines which made me cool down so that didint help my knees at all. low back is a smidge tender but nothing significant on that issue. i am def prob going to have sore glutes at a minimum and hopefully the recovery is super quick lol.

meal 1
protein cakes w/sugar fee jelly
intra workout
3 scoops intra md
meal 2
16oz tilapia
1/4 cup cream of rice w/sugar free jelly
meal 3
16oz ground turkey
meal 4
turkey lasagna
meal 5
16oz ground turkey w/low carb ketchup and mustard
1/2 bag broc
1/2 cup sour kraut

Good I hope you're smoked for Sunday because I know I'm going to be lol. Let me know how you like that detox, sounds like something I might be interested in after my competition.

[guns01]

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

i keep forgetting to add this to my thread:

i added a 4 way detox supplement in on tuesday. it is from top secret labs and is a 7 day detox system. i picked it up at tgb's suggestion and i will do up a nice review once i complete it

[LittleTom]

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

Way to kill it guns.

[guns01]

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

today:

legs(secondary ouch)
10 min treadmill warmup
rumble roller and stretching
lying leg curls 70x10/3(warmups) 110x8/6
leg press 270x20 450x15 630x12 720x10 ss 720x10ss(x6)/4 these were done 10 then lunges then back to press for 6
sm lunges ss135x10/4
sm squats 185x20/3 (just pump these out like a piston and i had to wrap on my second set)
one leg extensions 30x10 45x10 60x10 2 sec hard squeeze at the top
hypers for glutes/hams x20/3

done for the day. other than both of my knees hurting an overall great session. it was pretty brutal overall and i had to wait twice on machines which made me cool down so that didint help my knees at all. low back is a smidge tender but nothing significant on that issue. i am def prob going to have sore glutes at a minimum and hopefully the recovery is super quick lol.

meal 1
protein cakes w/sugar fee jelly
intra workout
3 scoops intra md
meal 2
16oz tilapia
1/4 cup cream of rice w/sugar free jelly
meal 3
16oz ground turkey
meal 4
turkey lasagna
meal 5
16oz ground turkey w/low carb ketchup and mustard
1/2 bag broc
1/2 cup sour kraut

[guns01]

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

today:

back/calves/abs
10 min treadmill warmup
rumble roller work and stretching
dual handle low rows 30x10 40x10/2(warmup) 50x10 60x10 70x10 80x10
mag ng low rows 120x8 140x8 180x8 200x8
bent over cable rope pullovers 80x10 100x10 120x10 120x10
rack pulls 135x3 225x3 315x3(feelers) 315x5/4
hypers x20 x20 x15 x15
machine crunches 30x15 40x15/3
seated calf raise 25x10 50x10(warmups) 100x20/4

done for the day. nothing unusual to note today as everything feels really good. i did go down to my preseason small belt though. i was on the last hole on my extra large one and couldnt tighten it down any more.


meal 1
protein cakes w/sugar fee jelly
intra workout
3 scoops intra md
meal 2
16oz tilapia
1/4 cup cream of rice w/sugar free jelly and 1tbl spoon natty pb
meal 3
16oz ground turkey
meal 4
16oz chicken w/buffalo ranch sauce (sugar and fat free)
meal 5
16oz ground turkey w/low carb ketchup and mustard
1 cup green beans
1/2 cup sour kraut

[rnixon]

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

it means that my planned day off didnt run at the same time as my programming day off did. so i had to shift my sched in order to hit it correctly. they way i am training now you have to take specific days off so that you arent hitting muscles in under 48 hours. no way i could hit legs with less than 48 hours in between regardless if they are main days or secondary days they still break me off. so in my mind back was supposed to be yesterday for me but programming says off. so i took the day off haha

Roger

[guns01]

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

What does due to programing mean dude?

it means that my planned day off didnt run at the same time as my programming day off did. so i had to shift my sched in order to hit it correctly. they way i am training now you have to take specific days off so that you arent hitting muscles in under 48 hours. no way i could hit legs with less than 48 hours in between regardless if they are main days or secondary days they still break me off. so in my mind back was supposed to be yesterday for me but programming says off. so i took the day off haha

[rnixon]

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

today:

unplanned day off due to programming


meal 1
16oz tilapia
1/2 cup cream of rice w/sugar free jelly
meal 2
16oz tilapia
1 cup steel cut oats
meal 3
16oz ground turkey
meal 4
16oz chicken w/buffalo ranch sauce (sugar and fat free)
meal 5
16oz ground turkey w/low carb ketchup and mustard
1/2 bag broc
1/2 cup sour kraut

What does due to programing mean dude?

[guns01]

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

today:

unplanned day off due to programming


meal 1
16oz tilapia
1/2 cup cream of rice w/sugar free jelly
meal 2
16oz tilapia
1 cup steel cut oats
meal 3
16oz ground turkey
meal 4
16oz chicken w/buffalo ranch sauce (sugar and fat free)
meal 5
16oz ground turkey w/low carb ketchup and mustard
1/2 bag broc
1/2 cup sour kraut