Follow Along G's Run to the NA's

[gusto77]

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

those protein cakes with raisins and choc syrup sound so good right now lol

[guns01]

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

today:

arms/cardio
10 min treadmill warmup
vbar pressdowns ss 80x15 100x15 120x15 140x15(warmups) 160x15ss 160x15ss 160x15ss 160x15ss
bb curls ss40x15 ss50x15 ss60x15 ss70x15
reverse bb curls ss 40x12ss/4 (stuck with a light weight cause these aggervate the piss out of my forearms)
one arm rope pressdowns ss60x10 ss45x10 ss50x10 ss55x10 (dicked my weight selection a bit on these)
hs preachers ss 50x8ss/4 (4sec negs on these)
lying db extensions w/twist ss35x15/3 ss40x15
15 min stepmill hiit cardio (stupid brutal)

done for the day. got in and got a really good session in today. pump was really good and pretty much pain free for the most part. lower back is still sore and tight from monday but then again those good mornings kicked my ass. sweated like a mule for about 2 and a half hours post cardio also. so it must have been extra productive


meal 1
16oz tilapia
2 1/4 cups basmatti rice
2 tblspn coconut oil
meal 2
protein cakes
intra workout
2 scoops intra md
meal 3
16oz tilipia w/mustard
half bag of broc
meal 4
16oz ground turkey
1 and 1/4 cups basmatti rice
meal 5
16oz ground turkey
1 1/4 cups basmatti rice
half bag broc

[guns01]

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

yesterday:

30min treadmill am fasted cardio

it is cold as a mfer and i endured the cold to hit my cardio haha. no rest for the fat kids trying to get a head of sched way early


meal 1
16oz tilapia
2 1/4 cups basmatti rice
2 tblspn coconut oil
meal 2
protein cakes (no sugar or raisins just oats eggs and sf chocolate syrup)and i added a little sugar free maple syrup
meal 3
16oz tilipia w/mustard
1 1/4 cups basmatti rice
meal 4
16oz ground turkey
2 and 1/4 cups basmatti rice
meal 5
16oz ground turkey
2 1/4 cups basmatti rice
half bag broc

[guns01]

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

today:

prep begins (yeah buddy)
back
10 min treadmill warmup
rumble roller work and stretching
medium ng pulldowns 85x10/3(warmups) 100x10 120x10 140x10
medium pg pulldowns 140x10 160x10 160x10(1) last set had a forced stretch for 20 secs
deadstop db rows 60x8 80x8 100x8 120x8 140x8 150x8 (sucked ass)
meadows rows 45x5 90x5(feeder sets) 115x8 115x8 135x8
db pullovers 50x12 55x12 65x12
banded good mornings (thick orange bands x2) x25/3 (these were stupid brutal and i would have rather done deads all day)

meal 1
16oz tilapia
8oz red potatoes
2 tblspn coconut oil
meal 2
protein cakes (no sugar or raisins just oats eggs and sf chocolate syrup)
2 tblspns coconut oil
intra workout
3 scoops intra md
meal 3
16oz tilipia w/mustard
8oz red potatoes
meal 4
16oz ground turkey
2 cups basmatti rice
meal 5
16oz ground turkey
2 cups basmatti rice

[guns01]

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

yesterday:

last supper so to speak lol
chest/delts
10 min treadmill warmup
rotator cuff warmup
banded hs decline band x10/3(warmups) 45x10 55x10 65x10 70x10 (these were actually pretty brutal today)
incline bb press (speed) 155x6 175x6 195x6 215x6 235x6 255x6 (lost speed on final 2 reps)
incline db press 70x10 75x10 85x10 85x10(1) 20 sec forced stretch on final set)
banded seated db press 40x12 45x12 45x12 45x12 (tried 50s but couldnt get them under control on a full lockout)
reverse peck deck 75x20/4
bb front raise 40x12 50x12 60x12


meal 1
2 chicken biscuits w/ketchup
1 1/4 cup oats
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
cheese steak w/ mushroomg monster order of fries
strawberry tea
monster cookie sunday (yep lots of ice cream
1/2 coconut layer cake
bag of skittles

[guns01]

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

You never cease to amaze me your legs look sooo much bigger than last year and that seems impossible. Since your major focus is your back; what kind of freaky do you have going on under that sweatshirt??? Can't wait for the unveiling.
~Trixe~

we shall see haha. people have been pointing it out that dont even know me so maybe just maybe we came up a tad bit over the off season

[rnixon]

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

You never cease to amaze me your legs look sooo much bigger than last year and that seems impossible. Since your major focus is your back; what kind of freaky do you have going on under that sweatshirt??? Can't wait for the unveiling.
~Trixe~

Where are these pictures? ????????

[Trixie]

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

You never cease to amaze me your legs look sooo much bigger than last year and that seems impossible. Since your major focus is your back; what kind of freaky do you have going on under that sweatshirt??? Can't wait for the unveiling.
~Trixe~

[guns01]

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

today:

legs
10 min stepmill warmup
rumble roller and stretching hips low back
seated leg curls 90x10 105x10 120x10(warmups) 150x10 180x10 195x10 210x10(5)(2) last set was 10 straight reps 5 forced reps and two 10 sec iso holds
leg press 290x10 470x10 640x10 820x10 910x10
hacks ss 90x10ss 180x10ss 270x10ss 320x10ss 360x10ss 360x10ss
squats ss135x6 ss205x6 ss245x6 ss295x6 ss335x6 365x6
occluded leg extensions 75x30x26x22x19 moved straight to curls
occluded lying leg curls 60x30x26x22x19

done for the day. stupid session in the gym today that took forever. tons of people in there and we had to wait for every single piece of equipment and had to warmup before every single movement again. got a great workout in though and we killed it. everything still feels great and healthy. looking forward to starting up monday.


meal 1
2 chicken biscuits w/ketchup
1 1/4 cup oats
meal 2
protein cakes
2 tbl spn coconut oil
intra workout meal
4 scoops intra md w/ gallon water
meal 3
16oz turkey w/sugar free maple syrup
meal 4
long john silvers chicken with sides
tomorrow we be the last supper lol. so we will go out with a bang so to speak

[MOUNTAIN-MAN]

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

Coconut cake ur killing me eat one for
Me too

[guns01]

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

today:

back(secondary)/cardio
10 min treadmill warmup
low cable rows 100x10/3(warmup) 120x10 140x10 160x10 180x10
machine pullovers 120x10 150x10 165x10 180x10
swiss bar pulldowns 100x10 120x10 140x10 140x10
one arm sup grip pulldowns 35x10 40x10 50x10 60x10
20 min treadmill (i hate cardio haha)

i had to change over before i left the gym today and i will say i took a little peak while i was still halfway pumped up. i can even tell a very big difference in my back so i am betting i made some pretty nice improvements this year. i am getting excited to tighten down and see how much i have added so the prep should be a breeze

meal 1
16oz ground turkey
1 1/4 cup oats
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
blt sandwiches
and i will probably eat an entire coconut layer cake before bed

[Trixie]

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

I love to see guns Back at 100% unreal after all he's been through. guns you are the best and I'm so happy to see you have found a therapist who really works for you. You're going to tear up your competition this year.
~Trixie~

[gusto77]

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

today:

got my therapy work done today and felt great when it was finished. i would say tonight right now my back is 100% perfect. that's freaking awesome for me for a change. i made the decision today to go ahead and jump into a prep starting monday. it will put me about 8wks ahead of my actual start time but hey i can have a cheat meal or 2 a wk and get a head of the game even more so. that's the mindset right now and i cant let gusto be completely miserable solo lol

If you really cared about me you wouldn't have any cheat meals a week hahahahaha

[MOUNTAIN-MAN]

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

strombolli with meat gravy (yeah boy going out in style)
Nice choice

[guns01]

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

today:

arms/cardio
10 min treadmill warmup
cable rope pressdowns 60x10 70x10 80x10 90x10 120x10(warmup) 140x10ss 150x10ss 160x10ss 180x10ss
standing db curls ss20x6(1) ss25x6(1) ss30x6(1) ss30x6(1) 10 sec iso hold each set
bb reverse curls 50x12ss 60x12ss 70x12ss 80x12ss
seated rope extensions ss100x10(1) 120x10(1) 140x10(1) 160x10(1) 20 sec stretch each set
standing ez bar curls 85x8ss 105x8ss 105x8ss 105x8ss
lying tri extensions ss30x8 ss45x8 ss50x8 ss55x8
20 min treadmill

done for the day. quick in and out with cardio at the end. pump sucked as usual and was extra painful. moved some pretty good weight today but as soon as we moved into the reverse curls it aggervated the hell out of my forearms. not as bad as before but my brach def hurts on both sides.


meal 1
16oz ground turkey
1 1/4 cup oats
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
strombolli with meat gravy (yeah boy going out in style)
meal 5
16oz grilled chicken w/cheese