Follow Along G's Run to the NA's

[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

[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