Follow Along G's Run to the NA's

[guns01]

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

Great job guns, bet the wife is loving the extra lat handles. LOL

Side note, a pound of turkey meat loaf with 2 cups of rice is very impressive. You never cease to amaze me.
~Trixie~

we had three made up so i have plenty of leftovers haha. its nice to have turkey with some goodies in it lol and ketchup

[Trixie]

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

Hell yes bro. Happy to see your hard work paying off for you.

Great job guns, bet the wife is loving the extra lat handles. LOL

Side note, a pound of turkey meat loaf with 2 cups of rice is very impressive. You never cease to amaze me.
~Trixie~

[gusto77]

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

today:


great day in today. we got in and got everything done in under an hour even with the cardio which is impressive. i got my first comment that i have never had yesterday that wasnt about my legs. dude ask me how i got so much width and depth on my back. that was in a sweatshirt so maybe i have added more than a little on this season. freaky back is my ultimate goal going forward so i am assuming i am on my way.

Hell yes bro. Happy to see your hard work paying off for you.

[guns01]

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

today:

back(secondary)/cardio
10 min treadmill warmup
rumble roller work stretching
low cable rows 100x10/3(warmups) 120x10 140x10 160x10 160x10
cable pullovers 60x10 80x10 100x10 120x10
swiss bar pulldowns 100x10 120x10 140x10 140x10
one arm sup pulldowns 35x10 40x10 50x10 60x10
15 min hiit stepmill cardio

great day in today. we got in and got everything done in under an hour even with the cardio which is impressive. i got my first comment that i have never had yesterday that wasnt about my legs. dude ask me how i got so much width and depth on my back. that was in a sweatshirt so maybe i have added more than a little on this season. freaky back is my ultimate goal going forward so i am assuming i am on my way.

meal 1
16oz ground turkey
2tblspn coconut oil
meal 2
protein cakes
2 tbl spn coconut oil
intra workout meal
2 scoops intra md w/ gallon water
meal 3
16oz turkey w/sugar free maple syrup
meal 4
16oz turkey meat loaf
2 cups basmatti rice
meal 5
16oz grilled bbq chicken w/ ketchup
2tbl spn coconut oil

[Trixie]

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

Sweet workout but Man I envy you guys with the food it's hard a hell...

Funny, Rake is always telling me that I eat too much but not guns. LOL

guns is the one who has the formula and sticks with it no matter how hard it is. Gotta love that!!
~Trixie~

[rnixon]

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

That guy can eat brother.... I wish I had his appetite. For the first few weeks when I actually sustained the diet he gave me I saw some of the most freakish growth ever. Diet really is key... and all that whole food/ red meat... man if you can pound 3 pounds of it a day along with maybe a dozen eggs, couple of protein shakes, good carbs, and a solid AAS regiment and work ethic in the gym... you will fricken grow like a weed.

I put on a little over 20 lbs in like 3 weeks at beginning of my cycle when I was doing good at following mm s diet. I am up 27 now. I was running test dbol Drol and slin only in the first few weeks guess I've kinda plateaued know ones fault but my own and getting g back at er.......

Sorry for hijack

[gusto77]

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

Sweet workout but Man I envy you guys with the food it's hard a hell...

That guy can eat brother.... I wish I had his appetite. For the first few weeks when I actually sustained the diet he gave me I saw some of the most freakish growth ever. Diet really is key... and all that whole food/ red meat... man if you can pound 3 pounds of it a day along with maybe a dozen eggs, couple of protein shakes, good carbs, and a solid AAS regiment and work ethic in the gym... you will fricken grow like a weed.

[rnixon]

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

today:

arms/cardio
10 min treadmill warmup
rope pressdowns 70x10 80x10 90x10 100x10 120x10(warmups) 130x10ss 140x10ss 150x10ss 160x10ss
bb curls ss50x10 ss50x10 ss50x10 ss40x10 (2sec contraction with a 3sec negative)
db hammers 30x12ss 25x12ss 25x12ss 25x12ss
bench dips ss x16 ss x14 ss x14 ss x11
hs preacher curls 25x15ss 35x10ss 45x10ss 55x10ss
lying db tri extensions ss30x15 ss35x15 ss40x15 ss40x15
15min hiit on the stepmill

done for the day. elbows and forearms feel pretty good today knock on wood. got the session done super fast even adding in the cardio. overall body feeling pretty good today


meal 1
16oz ground turkey
2tblspn coconut oil
meal 2
protein cakes
2 tbl spn coconut oil
intra workout meal
2 scoops intra md w/ gallon water
meal 3
16oz turkey w/mustard
meal 4
16oz turkey meat loaf
2 cups basmatti rice
meal 5
16oz grilled bbq chicken w/ ketchup
2tbl spn coconut oil

Sweet workout but Man I envy you guys with the food it's hard a hell...

[guns01]

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

today:

arms/cardio
10 min treadmill warmup
rope pressdowns 70x10 80x10 90x10 100x10 120x10(warmups) 130x10ss 140x10ss 150x10ss 160x10ss
bb curls ss50x10 ss50x10 ss50x10 ss40x10 (2sec contraction with a 3sec negative)
db hammers 30x12ss 25x12ss 25x12ss 25x12ss
bench dips ss x16 ss x14 ss x14 ss x11
hs preacher curls 25x15ss 35x10ss 45x10ss 55x10ss
lying db tri extensions ss30x15 ss35x15 ss40x15 ss40x15
15min hiit on the stepmill

done for the day. elbows and forearms feel pretty good today knock on wood. got the session done super fast even adding in the cardio. overall body feeling pretty good today


meal 1
16oz ground turkey
2tblspn coconut oil
meal 2
protein cakes
2 tbl spn coconut oil
intra workout meal
2 scoops intra md w/ gallon water
meal 3
16oz turkey w/mustard
meal 4
16oz turkey meat loaf
2 cups basmatti rice
meal 5
16oz grilled bbq chicken w/ ketchup
2tbl spn coconut oil

[MOUNTAIN-MAN]

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

455 deads u are the man I would have to wrap my knees and wrist for two weeks after that.

[guns01]

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

today:

back
10 min treadmill warmup
rumble roller and lacross ball work
hs iso rows 50x10/3(warmups) 70x10 90x10 115x10 135x10
rack deads 135x3 185x3 225x3 275x3 315x3 365x3 405x3 455x3 (put belt on at 315)
scap stretch pulldowns 120x8 140x8 160x8 160x8
db pullovers 50x12 60x12 70x12
hypers x15 x15 x15

done for the day. great session and we moved really quickly to help enhance the pump more. i did stop the deads a little bit short on weight because i didnt want to push my lower back to far because i am still not 100%. i probably had another 2-3sets left in the tank on those. i have my therapy stuff this evening so hopefully i will feel pretty damn good tomorrow.


meal 1
16oz ground turkey
2tblspn coconut oil
meal 2
protein cakes
2 tbl spn coconut oil
intra workout meal
4 scoops intra md w/ gallon water
meal 3
16oz turkey nachos yep again today haha
meal 4
havent picked my cheat for today yet
meal 5
16oz grilled chicken and ketchup
2tbl spn coconut oil

[MOUNTAIN-MAN]

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

Looking strong brother

[guns01]

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

today:

chest/delts
10 min treadmill warmup
rotator cuff work
machine press 120x8 135x8 150x8 165x8 180x8 195x8 210x8 225x8 240x8
incline press(3sec neg/explosive) 135x6 155x6 175x6 195x6 215x6(lost speed on last rep) these are really hard to do with the slow descent
flat db press 65x8 75x8 80x8 ds80x8ds 65x8ds 45x8 (1-10sec forced stretch at the bottom)
reverse peck deck flyes 60x15 75x15 90x15 (2 sec hold on the contraction)
machine shoulder press 100x8 120x8 140x8 ds 150x8ds 120x8ds 90x8(90x14 top end partials)
db lat swings 50x25 45x25

done for the day. really good strong day and in and out in just over an hour. great pumps today and moved some decient weights considering how fast we were moving.


meal 1
16oz ground turkey
2tblspn coconut oil
meal 2
protein cakes
2 tbl spn coconut oil
intra workout meal
2 scoops intra md w/ gallon water
meal 3
16oz turkey w/chilli spices no chips today
meal 4
16oz turkey meat loaf
2 cups basmatti rice
meal 5
16oz grilled bbq chicken w/ ketchup
2tbl spn coconut oil

[guns01]

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

today:

legs
10 min stepmill warmup
rumble roller, lacross ball and stretching
seated leg curls 90x12 105x12 120x12(warmups) 135x12 150x12 180x12 180x12(25)
leg press 290x10 560x10 740x10 830x10 1010x10 1100x10(30 sec pause then another 8 reps)
squats 135x5 225x5 245x8 265x8 285x8 (3 sec pause in the hole)
walking db lunges 30x10(per leg)/3
stiff leg deads 95x8 145x8 195x8

done for the day. killer killer session today and i am worn out. everything went smooth and easy.


meal 1
16oz ground turkey
2tblspn coconut oil
meal 2
protein cakes
2 tbl spn coconut oil
intra workout meal
4 scoops intra md w/ gallon water
meal 3
16oz turkey nachos yep again today haha
meal 4
philly cheesteak and fries
monster cookie sunday
meal 5
16oz shredded chicken w/ ketchup
2tbl spn coconut oil

[Trixie]

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

ground turkey fried and drained w/chilli powder
find a good rice craker or lower carb lower cal wheat torilla chip
fat free cheese of choice.

she browns the meat and drains it. then tosses the meat ontop of the crakers or chips and covers them with cheese then tosses them in the oven until the cheese is melted. presto, low cal lower end carb nachos

you have the best wife on the earth.