Follow Along G's Run to the NA's

[guns01]

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

today:

chest/delts/prehab/rehab/cardio
10 min treadmill warmup
roller work
banded walking x20/3
banded clams x20/3
tkd banded knee bends x25/3
db press 25x8 45x8 60x8 80x8 100x8 ds80x23ds 60x9
incline bb press 135x8 165x8 195x8 215x8
bb bench press 165x8 195x8 215x7 185x8
incline cable flyes 35x15 40x15 40x15
reverse peck deck flyes 75x15 90x15/3 these were dead stops
db lats 20x8 25x8/3
bb front raise 30x12 40x12 50x12
15 min stepmill intervals (2min slow 1min fast)

done for the day. i felt really really weak pressing for some reason today. got a good pump and everything but the strength def was way way down. the flat bench just straight up sucked ass and it felt like the bench was crooked as hell. that threw me way off on top of no strength. got in and got it done in about an hour and 20 mins though.


meal 1
16oz tilapia
meal 2
protein cakes w/sugar fee jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz lean ground beef
1/4 cup cream of rice
meal 5
16oz turkey
1/2 cup sour kraut

[gusto77]

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

they were very small pieces gusto that's why i had extra cookies and marshmellows. i am actually dropping weight faster than i want to. i prob should have skipped this cheat to keep the metabolism slow but i need the surplus to try to heal up what the torture lady is breaking up

Whatever dude lol

[guns01]

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

they were very small pieces gusto that's why i had extra cookies and marshmellows. i am actually dropping weight faster than i want to. i prob should have skipped this cheat to keep the metabolism slow but i need the surplus to try to heal up what the torture lady is breaking up

[gusto77]

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

meal 4
5 slices of the works pizza
3 chocolate chip cookies and 4 marshmellows

[guns01]

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

today:

legs/prehab/rrehab
10 min treadmill warmup
roller work
tkd banded knee bends x25/3
lying leg curls 50x8 60x8 70x8 80x8 90x8(warmup) 110x8(8)/4 second 8 are partials out of the hole
glute kick back machine 60x10 70x10 80x10 90x10
squats 135x8 185x8 225x8 275x8 315x8(wrapped 315)
dead stop leg press 450x5 540x5 630x10 630x10 720x10 ds720x10ds 630x10ds 540x10ds 450x10
hacks 180x8 270x8 ds450x8ds 360x8ds 270x8ds 180x8
roller work

done for the day. felt really really good today and almost no pain in the knee at all. i would say it is about 85% or so better and i am guessing i should be 100% in a week or 2. i will really know how good it is tomorrow when i get up lol. it isnt sticking buckling or anything like that so she has got something working better for sure. i did wrap the 315 as a just in caser because that is just a little less than what i torque it on originally. great workout over all though and it beat me down. so i am happy with that much and it is a cheat day so yeah buddy.


meal 1
16oz tilapia
meal 2
protein cakes w/sugar fee jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice
meal 4
5 slices of the works pizza
3 chocolate chip cookies and 4 marshmellows
meal 5
16oz turkey
1/2 cup sour kraut

[guns01]

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

today:

back/rehab/prehab/cardio(secondary)
10 min treadmill warmup
one arm db rows 45x10 65x10 85x10(warmups) 100x10/4
cable pullovers 55x10 70x10/3
swiss bar stretch pulldowns 120x10/4
one arm sup pulldowns 40x10 50x10/3
roller work
15 min stepmill intervals(2min slow 1min fast)
banded walking x20/3
tkd banded knee bends x25/3
roller work

done for the day. nice easy secondary pump day. felt good across the board and back filled up quick.


meal 1
16oz tilapia
meal 2
protein cakes w/sugar fee jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz ground turkey
1/4 cup cream of rice
meal 5
16oz turkey
1/2 cup sour kraut
1/2 bag broccoli

[guns01]

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

yesterday:

cardio

20 min neighborhood walk for coffee

i skipped my rehab and prehab stuff today because i am bruised up pretty bad and i wanted to give it a day to drain and heal up a bit. the entire leg is sore from the hip to ankle, so i would say she worked me over pretty freaking good. back to it tomorrow for the torture of rehabbing it up.


meal 1
16oz tilapia
meal 2
16oz tilapia
meal 3
16oz ground turkey
meal 4
16oz turkey
meal 5
16oz ground turkey
1/2 cup sour kraut
1/2 bag broccoli

[MOUNTAIN-MAN]

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

Still hard at work I see u da man gunns

[guns01]

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

today:

arms/prehab/rehab/therapy/cardio
10 min treadmill warmup
rope pressdowns 60x12 70x12 80x12 90x12(warmups) 100x12ss 110x12ss 120x12ss 120x12ss
cross body cable extensions ss40x10 ss45x10 ss45x10 ss45x10 (got freaking heavy quick)
bench dips ss x8/4ss
lying db extensions ss35x8 ss40x8 ss35x8 ss35x8 (had to drop back down cause i wouldnt have hit my reps. unfortunately 35 was actually a struggle at that point)
bb curls 30x10 40x10 (warmups) 60x8ss 70x8ss 80x8ss 80x8ss
db hammer curls ss25x8 ss30x8 ss30x8 ss30x8
ez bar preachers 95x8/4ss
ez bar reverse curls ss75x12/4
roller work
15 min stepmill intervals (2slow 1 fast)
banded walking x20/3
banded tkd knee bends x25/3
roller work

done for the day. nice nasty painful pump today. got it all done in about an hour and 10 minutes. as for therapy, it was super nasty brutal and i am beat down and sore as hell. bruised like a champ but even though the quad is beat down the knee actually feels pretty good. hoping to squat some good weight this weekend to test it out a bit.


meal 1
16oz tilapia
meal 2
protein cakes w/sugar fee jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice
meal 4
turkey lasangna w/fat free cheeses quinoa noodles and sugar free sauce. (it hits my macros for this meal)
meal 5
16oz turkey
1/2 cup sour kraut
1/2 bag broccoli

[guns01]

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

yesterday:

cardio/rehab/prehab (boring)
roller work
15min stepmill intervals (2slow 1 fast)
banded clams x20/3
banded walking x20/3
tkd banded knee bends x25/3
roller work

done for the day. nothing special to note at all today.


meal 1
16oz tilapia
meal 2
16oz tilapia
meal 3
16oz ground turkey
meal 4
16oz turkey
meal 5
16oz ground turkey
1/2 cup sour kraut
1/2 bag broccoli

[gusto77]

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

Those twix eggs are the shit. This weekend sucked for me but I made it through. Also seeing you with a different avatar after all this time is weird lol

[guns01]

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

today:

back/rehab/prehab/cardio
10 min treadmill warmup
hs iso pulldowns 35x10/3 (warmups) 50x8 70x8 90x8 ds90x8ds 70x8ds 45x10(with a stretch after each rep)
meadows rows 45x8 70x8 90x8 115x8 (last set was freaking heavy)
db pullovers 50x12 55x12 60x12 65x12
chest supp rows 100x12 110x12 120x12 120x12
roller work
15 min stepmill intervals 2min slow 1min fast
banded walking x20/3
banded clams x20/3
tkd banded knee bends x25/3
roller work

today was another thearpy day and it was another brutal painful session with the main focus being on the it band and outer sweep. she graffed the entire quad and half the ham worked the entire knee did some dry needling and internal e stim. then after that torture it was to the gym for a good back day. we got it all knocked out in about an hour and 20 minutes so the pace was pretty quick and that kept a good pump going. overall good day


meal 1
16oz tilapia
meal 2
protein cakes w/sugar fee jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz grilled chicken
meal 5
16oz turkey
1/2 cup sour kraut
1/2 bag broccoli

[guns01]

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

yesterday:

chest/delts/prehab/rehab
10 min treadmill warmup
sm decline 95x15 115x15 135x15(warmups) 155x20 175x20 205x20 225x15 ds 275x6ds 185x9ds 135x33(this set was wide and bottom end partials)
ng machine press 80x12 90x12 100x12 100x12(20) last set had 20 partials out of the bottom)
incline db press 65x8 75x8(feeder sets) 80x8 75x8 75x8 75x8 (barely got 80 for 8 on my first set so i had to drop down for the other 3)
machine lats 105x10(10) 105x10(10) both had bottom end partials after full reps
reverse pec deck rear lats 75x20/4
bb front raise 40x12 40x12
seated db lats 15x10 20x10 20x10 20x10.

today was a pretty good day overall. my lower back is a tad bit sore from yesterday but everything else feels pretty good. it is also the first easter in 10 years that i havent actually been in full prep for a show and i saved my cheat for today. i didnt go stupid crazy but i had a couple treats along the way. i have my dreaded knee thearpy today so i get to get beat up nicely.


meal 1
16oz tilapia
meal 2
protein cakes w/sugar fee jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice
meal 4
bbq bacon cheeseburger
fries
very small slice of coconut cake
4 roasted marshmellows
1 twix easter egg
meal 5
16oz turkey
1/2 cup sour kraut
1/2 bag broccoli

[guns01]

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

today:

legs/rehab/prehab
10 min treadmill warmup
tkd banded knee bends
roller work
seated leg curls 90x12 105x12 120x12(warmups) 135x12 150x12 165x12 ds180x12 150x8 120x8
dead stop leg press 270x8 360x8 450x8 540x8 630x8ds 450x8ds 360x23 (only slight pain on first set or 2 and then nothing)
front squats 135x8 155x8 185x8 (no pain at all)
bulgarian split squats (went bodyweight only as precaution) x8(1)x8(1)x8(1)x8(1) this was 8 reps 8 sec iso hold then 8reps and so on
db stiff leg deads 50x8 65x8 65x8 70x8

done for the day. felt really good but still really didnt push it to far. pain was non existent once i got good and warmed up so i am guessing it is healing up really well. hopefully in the next 2-3wks i can be back it wide open and moving some good weights and growing again.


meal 1
16oz tilapia
meal 2
protein cakes w/sugar fee jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz shredded chicken
1 1/4 cups basmatti rice
broccoli
meal 5
16oz turkey
1/2 cup sour kraut
1/2 bag broccoli

[guns01]

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

I miss my ugly beast. Cadbury nerd is OK for a couple days but I want my invincible ugly beast man back. Used to hate that avatar but now I want HIM back.
~Trixie~

funny thing is i didnt put up either one of them. i think fuzo did the ugly one and baby1 did the other cause i am special