Follow Along G's Run to the NA's

[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

[guns01]

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

today:

cardio/therapy

20 min am fasted treadmill

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

meal 1
16oz ground turkey
1 1/4 cup oats
meal 2
protein cakes
2 tbl spn coconut oil
meal 3
16oz turkey w/sugar free maple syrup
2 cups bamatti rice
meal 4
16oz turkey burgers
meal 5
16oz crock pot cream of muschroom chicken

[guns01]

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

yesterday:

back
10 min treadmill warmup
rumble roller and stretching
one arm db rows 50x8 65x8 80x8(warmups) 100x8 120x8 ds140x8ds 120x8ds 100x8ds
partial scap pulldowns (ng) 100x8 120x8 140x8 160x8(1) last set had a 20sec forced stretch
tbar rows (pg) 45x10 70x10 90x10 (this machine setup is a ***** to use. it puts a ton of pressure on your gut and chest but i used it to change it up a bit. it crushes the boys a bit also if not in the right spot)
db pullovers 50x12 65x12 65x12
bb shrugs 135x12 185x12 225x12
banded hypers (heavy band) x12 x12 x11

done for the day. gym was absolutely stupid packed due to holiday. so right off the bat i was irritated and got a head ache haha. workout took freaking forever to get done. it was a really good session considering all the people in the way and lots of waiting.

meal 1
16oz ground turkey
1 1/4 cup oats
meal 2
protein cakes
2 tbl spn coconut oil
intra workout meal
3 scoops intra md w/ gallon water
meal 3
16oz turkey w/sugar free maple syrup
meal 4
pep and cheese pizza and a couple chocolate chip cookies
meal 5
16oz grilled chicken w/cheese

cheat meals will be coming out pretty soon as i tighten down even more. may go to 1 cheat a wk in a wk or 2. cals will also start to steadily come down also

[guns01]

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

today:

chest/shoulders
10 min treadmill warmup
sm decline press 135x25 155x25 185x17 205x16 225x14 245x12 265x9
bb bench press 165x5 195x5 215x5 265x5 275x5
incline db press 65x8 75x8 75x8 ds75x8ds 60x8ds 50x9(1) forced stretch on final drop
reverse peck deck fly 75x30/3
machine press (top half only) 120x10 140x10 140x9
db lats 20x10 25x10 30x10 35x10(20) (partial swings on last set)

done for the day. good strong session today. speed is great even after doing all those reps on the decline. got a really good pump also. it is super stupid cold so i can already tell my shoulders wrists and elbows are going to be brutal for the next little bit. going to hit back tomorrow and take off tues and weds this week. a nice little shift in sched to mess with my body haha

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 w/mustard
2 cups basmatti rice
meal 5
16oz grilled chicken w/cheese
2tbl spn coconut oil

[guns01]

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

today:

legs
10 min stepmill warmup
rumble roller and stretching
lying leg curls 60x10/3 70x10(warmups) 100x15 120x12 130x10 ds140x8ds 120x8ds 100x8
pause squats 135x10/2(warmups) 195x5 195x10(warmups) 235x5 255x5 290x5 290x20(this was a challenge set to failure with no pauses)
single leg machine press 160x15x12x10x8x6x6 (10 sec rest after each round)
ham killers x14 x9 x8
sl deads 145x15/2

great leg day. felt really good and no issues at all for a change.

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 w/sugar free maple syrup
meal 4
16oz new york strip steaks
2 large baked potatoes with cheese
large green salad w/ranch
meal 5
16oz grilled bbq chicken w/ ketchup
2tbl spn coconut oil

[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