Follow Along G's Run to the NA's

[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.

[guns01]

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

Turkey nachos sound yum

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

[guns01]

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

I agree, is the recipe on F.I.S.T.'s Kitchen??? What about those Protein cakes you eat??
~Trixie~

no they sure arent. i can have the boss msg it over to you though. it is actually one that she came up with. def not something i can have when actually prepping because of the diary but other than that they are spot on. oh the sodium is a little on the high end on all the chips we have found to use. not controlling sodium atm so i am enjoying a little more variety lol

the protein cakes (gusto hates them haha)
4 whole eggs
1 cup oats
1/4 cup of raisins (i use a little bit of raisins and sometimes other dried fruits)
handful of shaved coconut (if you can find it)
sugar free chocolate syrup

scramble up the eggs. toss in the rest of the ingredients and mix throughly. nuke it for 4 min. dump it out of the bowl and flip it upside down and put it back in the bowl and microwave again for 15-30 sec. this depends on your microwave and 3 mins will cook it but i like mine a little more like a bread consistency.
now you can either use natty pb, natty almond butter or just eat a couple of table spoons of coconut oil after you consume them. this keeps the carbs burning slow during your training. i just smear it ontop of the cakes and eat it.

[Trixie]

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

Turkey nachos sound yum

I agree, is the recipe on F.I.S.T.'s Kitchen??? What about those Protein cakes you eat??
~Trixie~

[MOUNTAIN-MAN]

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

Always an insperation guns. U rock

[gusto77]

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

Turkey nachos sound yum

[guns01]

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

today:

back
10 min treadmill warmup
stretching (forgot the rumble at home)
meadows rows 25x10/3(warmups) 45x10 70x10 90x10 100x10
db pullovers 45x10 50x10 55x10 60x10
swiss bar pulldowns 100x10 120x10 140x10 140x10
one arm sup pulldowns 30x10 40x10 50x10 50x10

done for the day. nothing to really report today. i was hammering the secondary days a little to hard so i backed off a bit and i am leaving some reps in the tank with these sets like i am supposed to. good workout today overall


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 nachos (again today, these are delicious)
meal 4
16oz turkey meat loaf
2 cups basmatti rice
meal 5
16oz shredded chicken w/ ketchup
2tbl spn coconut oil

[guns01]

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

I see the diet plan has changed but you aren't going to add in all that fasted cardio yet right?
~Trixie~

i am playing on kicking that off next week. maybe 3-4x per week.

[Trixie]

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

I see the diet plan has changed but you aren't going to add in all that fasted cardio yet right?
~Trixie~

[guns01]

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

today:

arms
10 min treadmill warmup
rope pressdowns 80x10 90x10ss 100x10ss(warmups) 120x10ss 140x10ss 160x10ss 180x10ss
standing db curls ss15x10 ss20x10(warmups) ss25x15/4
standing bb curls 60x8ss 70x8ss 80x8ss 80x8ss
lying tri extensions ss30x15 ss35x15 ss40x15 ss45x15
one arm preacher curls 25x8ss 35x8ss 35x8ss 35x8ss
machine dips elbows out ss90x8 ss140x8 ss180x8 ss230x8

done for the day. nice quick and easy session today. great pump and everything feels pretty good and solid. the diet change has my feeling a little more tired as my body is adjusting to clean foods so that kind of sucks but it only takes about a wk to get adjusted.

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 nachos
meal 4
16oz turkey meat loaf
8oz red potato w/cheese
meal 5
16oz shredded chicken w/ ketchup
2tbl spn coconut oil

[guns01]

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

yesterday:

rehab
hot water bed message
active release
adjustment
accupuncture tool

great session yesterday and the guy is awesome at this stuff. he asked me what my goal for treatment was and i said i want to be able to squat and deadlift semi heavy without any issues with the rest of my back. so we will go in again next wk and then go off maybe a every other week or every 3wks once i am at 100%. i would say i am probably at 95% right now and i dont have heavy squats this weekend so it gives me a little more time to heal up completely before hammering it again

[guns01]

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

tuesday:

back
10 min treadmill warmup
rumble roller work/stretching
medium ng pulldowns 85x10/3(warmups) 100x10 120x10 140x10 160x10
sup one arm low pulley rows 30x10 40x10 50x10 60x10
db rows 60x5 80x5(feeler sets) 100x8 120x8 140x8
rack pulls 135x5 185x5 225x5 275x5 315x3/5
hypers x15/3

done for the day.


meal 1
16oz ground turkey
2tblspn coconut oil
meal 2
protein cakes
intra workout meal
3 scoops intra md w/ gallon water
meal 3
16oz turkey burgers
8oz sweet potato
meal 4
16oz chicken
8oz red potato
meal 5
16oz bbq chicken
2tbl spn coconut oil