Follow Along G's Run to the NA's

[guns01]

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

today:

chest/delts/calves/abs (some light posing as well)
10 min treadmill warmup
rumble roller and stretching
db press 25x8 40x8 55x8 70x8 85x8 100x8 (3/4 reps with constant tension)
sm incline press 135x6 185x4 225x6 255x6 275x6 (felt damn good and strong today)
bench press 1and 1/2s 135x6 205x6/4 pause 4in above chest for 2 count then all the way down for 1 sec then explode back up. these are brutal
dips ss x10/3ss
reverse peck deck ss75x30 ss75x30 ss75x30 (burn like hell and was failing on last 2 around 16 but forced them out)
seated db lats ss 20x8ss 25x8ss 30x8ss 30x8ss
seated db press ss50x8 ss60x8 ss65x8 ss70x8
machine crunches 30x15/5 at the top of each rep did vaccums before crunching down. these sucked and the coordination is a pain but they hurt bad
posed a lady in the gym for physique so i got about 20 mins of posing work done myself
toe press ss 170x10ss 190x10ss 250x10ss 290x10ss
tibs raise ss50x25 ss50x25 ss30x25 ss30x25 (was having trouble hitting rep range so i had to drop the weight a bit)

done for the day. great workout today and apparently i am getting a little stronger on my pressing. thats a good thing cause i just increased cals a bit so it is working. now i just have to watch the scale and make sure i dont start gaining again.


meal 1
protein cakes w/sugar fee jelly
intra workout
3 scoops intra md
meal 2
16oz tilapia
1 1/2 cup cream of rice w/sugar free jelly
meal 3
16oz ground turkey
1 cup basmatti rice
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

[rnixon]

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

Dam if I want giant killer status I better stay on my A game...

[guns01]

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

I want your trainer look at that sick cheat Meal ��

he normally doesnt give small cheats until around the 4-6wk mark and that's only if they are needed to prevent stalls. only reason i am having cheats this crazy is i am just trying to come down in weight a bit and i am not getting stage ready. they sure are nice though haha

[guns01]

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

Hella leg day my brother

kinda of a crappy one but since i was fully recovered it was good enough for gov work. pace was brutal though haha

[rnixon]

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

today:

legs
10 min treadmill warmup
rumble roller work and stretching
GIANT SET DAY
leg extensions 75x10 75x10ss 90x10ss 90x10ss(warmups)
sm squats ss135x10 ss185x10(warmups)
gs
leg extension 105x10gs 120x10gs 105x10gs 105x10gs 105x10gs (started to go up on these and it pissed off both of my knees so i went easy)
leg press gs540x10gs 450x10gs 450x10gs 450x10gs 450x10gs
bb walking lunges gs80x8gs 80x8gs 80x8gs 80x8gs 80x8gs
sm squats gs225x8 225x8gs 225x8gs 225x8gs 225x8gs (done with a 5 sec neg and i aggervated my good knee a bit on these lol. figures)

done for the day. nice painful but fast paced workout today. i dont think my body was fully recovered from tuesdays slaying, so right out of the gate the extensions pissed off my knees. then on second set of squats i got a stabbing pain in the outside of my good knee or should say my healthiest at the moment one. i rolled between each set and completed the workout fine, stretched rolled and then iced it as soon as i got home. it is a little sore now but i have no issue contracting the quad or ham so i am leaning toward it not being healed from earlier this week. cheat meal day so hopefully the plus up in cals and increasing my carbs tomorrow it will enhance my recovery better.


meal 1
protein cakes w/sugar fee jelly
intra workout
4 scoops intra md
meal 2
16oz tilapia
2 tblspn coconut oil
meal 3
16oz ground turkey
meal 4
gravy and biscuits w/ sasauge links
half stack of raspberry white chocolate pancakes
meal 5
16oz ground turkey w/low carb ketchup and mustard
1/2 bag broc
1/2 cup sour kraut

I want your trainer look at that sick cheat Meal 😢

[MOUNTAIN-MAN]

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

today:

legs
10 min treadmill warmup
rumble roller work and stretching
GIANT SET DAY
leg extensions 75x10 75x10ss 90x10ss 90x10ss(warmups)
sm squats ss135x10 ss185x10(warmups)
gs
leg extension 105x10gs 120x10gs 105x10gs 105x10gs 105x10gs (started to go up on these and it pissed off both of my knees so i went easy)
leg press gs540x10gs 450x10gs 450x10gs 450x10gs 450x10gs
bb walking lunges gs80x8gs 80x8gs 80x8gs 80x8gs 80x8gs
sm squats gs225x8 225x8gs 225x8gs 225x8gs 225x8gs (done with a 5 sec neg and i aggervated my good knee a bit on these lol. figures)

done for the day. nice painful but fast paced workout today. i dont think my body was fully recovered from tuesdays slaying, so right out of the gate the extensions pissed off my knees. then on second set of squats i got a stabbing pain in the outside of my good knee or should say my healthiest at the moment one. i rolled between each set and completed the workout fine, stretched rolled and then iced it as soon as i got home. it is a little sore now but i have no issue contracting the quad or ham so i am leaning toward it not being healed from earlier this week. cheat meal day so hopefully the plus up in cals and increasing my carbs tomorrow it will enhance my recovery better.


meal 1
protein cakes w/sugar fee jelly
intra workout
4 scoops intra md
meal 2
16oz tilapia
2 tblspn coconut oil
meal 3
16oz ground turkey
meal 4
gravy and biscuits w/ sasauge links
half stack of raspberry white chocolate pancakes
meal 5
16oz ground turkey w/low carb ketchup and mustard
1/2 bag broc
1/2 cup sour kraut

Hella leg day my brother

[guns01]

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

today:

legs
10 min treadmill warmup
rumble roller work and stretching
GIANT SET DAY
leg extensions 75x10 75x10ss 90x10ss 90x10ss(warmups)
sm squats ss135x10 ss185x10(warmups)
gs
leg extension 105x10gs 120x10gs 105x10gs 105x10gs 105x10gs (started to go up on these and it pissed off both of my knees so i went easy)
leg press gs540x10gs 450x10gs 450x10gs 450x10gs 450x10gs
bb walking lunges gs80x8gs 80x8gs 80x8gs 80x8gs 80x8gs
sm squats gs225x8 225x8gs 225x8gs 225x8gs 225x8gs (done with a 5 sec neg and i aggervated my good knee a bit on these lol. figures)

done for the day. nice painful but fast paced workout today. i dont think my body was fully recovered from tuesdays slaying, so right out of the gate the extensions pissed off my knees. then on second set of squats i got a stabbing pain in the outside of my good knee or should say my healthiest at the moment one. i rolled between each set and completed the workout fine, stretched rolled and then iced it as soon as i got home. it is a little sore now but i have no issue contracting the quad or ham so i am leaning toward it not being healed from earlier this week. cheat meal day so hopefully the plus up in cals and increasing my carbs tomorrow it will enhance my recovery better.


meal 1
protein cakes w/sugar fee jelly
intra workout
4 scoops intra md
meal 2
16oz tilapia
2 tblspn coconut oil
meal 3
16oz ground turkey
meal 4
gravy and biscuits w/ sasauge links
half stack of raspberry white chocolate pancakes
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

Creep up those carbs to at least 10grams a day

Your diet looks mysteriously like gusto's....

he has a pretty good coach working with him haha.

[LittleTom]

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

today:

back/bis/calves/abs
10 min treadmill warmup
rumble roller and stretching
sm bent rows 95x10 145x10/2(warmups) 195x12 245x8 265x8
assist chins x10/3
incline rope pullovers 80x10 90x10 110x10
db rows(ng) 40x10 45x10 50x10 55x10
hypers x25/2 (these sucked haha)
db hammers 15x12 20x12 25x12 30x12
cable concentration curls 25x10 35x10 45x10
machine preachers bth 40x10 50x10 50x10
toe press 190x10 230x10 290x10 310x10
lying leg raise x10/4

done for the day. great secondary back session in today. nothing really significant to note today other than my legs are still brutal sore and i am pretty wiped out for the week. i am def going to have to creep up the carbs this upcoming training week. i think i am hindering recovery keeping them way to low. other than that everything feels the way it should and its going very well.



meal 1
protein cakes w/sugar fee jelly
intra workout
2 scoops intra md
meal 2
16oz chicken w/sugar/fat free jalepeno ranch
2 tblspn coconut oil
meal 3
16oz ground turkey
meal 4
16oz ground turkey jalpeno ranch (fat and sugar free)
meal 5
16oz ground turkey w/sugar free maple syrup
1/2 bag broc
1/2 cup sour kraut

Creep up those carbs to at least 10grams a day

Your diet looks mysteriously like gusto's....

[guns01]

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

today:

back/bis/calves/abs
10 min treadmill warmup
rumble roller and stretching
sm bent rows 95x10 145x10/2(warmups) 195x12 245x8 265x8
assist chins x10/3
incline rope pullovers 80x10 90x10 110x10
db rows(ng) 40x10 45x10 50x10 55x10
hypers x25/2 (these sucked haha)
db hammers 15x12 20x12 25x12 30x12
cable concentration curls 25x10 35x10 45x10
machine preachers bth 40x10 50x10 50x10
toe press 190x10 230x10 290x10 310x10
lying leg raise x10/4

done for the day. great secondary back session in today. nothing really significant to note today other than my legs are still brutal sore and i am pretty wiped out for the week. i am def going to have to creep up the carbs this upcoming training week. i think i am hindering recovery keeping them way to low. other than that everything feels the way it should and its going very well.



meal 1
protein cakes w/sugar fee jelly
intra workout
2 scoops intra md
meal 2
16oz chicken w/sugar/fat free jalepeno ranch
2 tblspn coconut oil
meal 3
16oz ground turkey
meal 4
16oz ground turkey jalpeno ranch (fat and sugar free)
meal 5
16oz ground turkey w/sugar free maple syrup
1/2 bag broc
1/2 cup sour kraut

[guns01]

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

today:

chest/tris/delts/calves/chiro
10 min treadmill warmup
rumble roller and stretching
machine press 80x8 90x8 100x8(warmups) 120x8 140x8 150x8 160x8 170x8 (constant tension on these super mega slow with hard forceful contractions)
machine flyes 105x10 120x10 135x10(5) 140x10(5)(1)
pec minor dips ss x8/3ss
stretch pushups ss x8
single arm rope pressdowns 35x10 45x10 55x10 65x10
rope pressdowns 100x15 110x15 120x15
incline db skull chrushers 35x10 40x10 40x10 40x10
seated db lats 15x12 20x12 25x12 25x12 25x12 (30 sec rest between sets)
reverse peck deck flyes 75x20 90x20 90x20
seated calf raises 50x20 75x20 75x20 75x20
rumble roller and stretching

done for the day. great workout in today even though strength was a little down. still good pump and got it knocked out in about 90 mins total. i had a chiro appt today so i got that work done as well and i had to wait a bit so it threw my time table meal wise off. so i took the wife out to lunch. didnt eat anything to awful nasty but the spicy def lit me up and i have been sweating ever since. last training day tomorrow for the week. my legs and glutes are stupid crazy sore and the therapist bruised the hell out of my lat quad head. knees are both sore and tender today but no more than usual


meal 1
protein cakes w/sugar fee jelly
intra workout
2 scoops intra md
meal 2
16oz chicken w/sugar/fat free jalepeno ranch
2 tblspn coconut oil
meal 3
calzone w/o meat gravy. it had all meats, peppercinis, jalepenos and a bunch of other hot stuff in it. so this upped my carb count a smidge gusto
meal 4
16oz ground turkey jalpeno ranch (fat and sugar free)
meal 5
16oz chicken w/buffalo ranch sauce
1/2 bag broc
1/2 cup sour kraut

[rnixon]

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

today:

legs/calves/abs/rehab (secondary)
10 min treadmill warmup
rumble roller work and stretching
lying leg curls 60x10/4(warmup) 110x8 120x8 130x8 130x8
leg press 270x10 360x10 450x10 540x10 630x10 720x10
sm lunges 155x15/5 (oh sweet baby jesus i thought i was going to die)
hip machine front raise 60x10 70x10 80x10 20 sec front relaxed leg squeeze after raises
leg extensions 90x30 105x30
bb stiff leg deads 95x8 145x8/2
standing calf raise ss 135x10ss 155x10ss 175x10ss 195x10ss
leg raises ss x10/4

done for the day. started the day off with therapy, and went in thinking maybe get checked out and be cleared hot. nope not happening, got the full work up and treatment and it hurt like a biatch as usual. leg day was extra special brutal and the pump was stupid. i am wasted tired now and fully spent and pretty much worthless.


meal 1
protein cakes w/sugar fee jelly
intra workout
2 scoops intra md
meal 2
16oz chicken w/sugar/fat free jalepeno ranch
2 tblspn coconut oil
meal 3
16oz tilipia
meal 4
16oz chicken w/buffalo ranch sauce
meal 5
16oz chicken w/buffalo ranch sauce
1/2 bag broc
1/2 cup sour kraut

Buffalo ranch sauce? Sounds good....

[guns01]

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

That's such a fine balance between gaining and keeping the BF where you want it. Especially going into another bulk. I'm never satisfied so I end up adding cardio a little to much. I love a good refeed though.

i am training 6 days a wk hard and i honestly dont think with the combo of heavy and high volume that i could actually add any cardio in on top of that without either getting hurt or being nasty over trained. i did take a little play from your play book and snuck in a little tren a just for a little added boost to speed up the process a bit and give a little strength nudge. i will up the carbs a little more next week by maybe 1-150ish. i am only about 10 pounds off where i want to be anyway and it is no rush either way

[guns01]

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

Gotta love the low carb blues

not exactly low by any means. i am still hitting maint numbers for the most part haha. i am def not suffering atm

[LittleTom]

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

doing low almost maint during the week and then a little refeed with the cheat on the weekend. i am trying to drop that last little bit before going back into gaining again without hammering a shit load of cardio

That's such a fine balance between gaining and keeping the BF where you want it. Especially going into another bulk. I'm never satisfied so I end up adding cardio a little to much. I love a good refeed though.