Follow Along G's Run to the NA's

[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

[guns01]

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

That's a lot of ground turkey I wonder if turkey's have nightmares about u visiting the farm lol

i am out of fish man and i wasnt about to go to walmart today and fight all the stupid people. i eat 6lbs of turkey a day for usually the last 3 wks of prep anyway and it is one of my favorite protein sources. i am pretty sure i gobble every now and then i eat so much.

[MOUNTAIN-MAN]

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

That's a lot of ground turkey I wonder if turkey's have nightmares about u visiting the farm lol

[guns01]

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

[MOUNTAIN-MAN]

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

Kicking ass as always MR. GUNNS

[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