Follow Along G's Run to the NA's

[guns01]

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

today:

arms
10 min treadmill warmup
lacross ball work on glutes
incline db curls 10x20 15x20 20x20(warmups)25x15 30x15 35x14(10) 30x12(1)
machine curls 60x15 50x15 50x15 50x15(5)(1)
bb curls 50x6 60x6 70x6 80x5ds 40x6(1)
sb cable pressdowns 120x30 150x30 180x30(5)(1) 200x30(10)(1)
cg pushups x12(1) x10(1) x10(1)
seated overhead rope extensions 100x20(10) 120x15(5) 140x12(10)

done for the day. so i finally broke down and went in and seen a chiro for my freaking back. i had some hydro massage stuff done and an adjustment. i am standing upright today and walking around isnt unbearable so it helped some. i am going back mid week next week to have the same things done as well as some art work on my low back and glutes to see if that helps break it up even more. arm day went pretty well, got a great pump in even though i am moving around very slow and carefully lol, trying not to tweak it even more. legs will be extremely extremely abbreviated tomorrow for damn sure. sad fact is i did back on tuesday and felt great then it got worse so idk what the hell is going on.


meal 1
16oz top round steak
2tblspn coconut oil
meal 2
protein cakes
intra workout meal
2 scoops intra md w/ gallon water
meal 3
16oz turkey burgers w/cheese and onions
8oz sweet potato
meal 4
16oz roast beef w/cheese
8oz red potato
meal 5
16oz bbq chicken
2tbl spn coconut oil

[guns01]

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

yesterday:

back
10 min treadmill warmup
rumble roller lacross ball and stretching
deadstop db rows 50x10 60x10 70x10 80x10 90x10 100x10
partial scap stretch pulldowns 85x8 100x8 120x8 140x8 160x8 180x8
db pullovers 50x12 55x12 60x12 65x12
more rumble roller work

done for the day. back is very very angry. i didnt injure it again it just flared back up again. this is the spot i hurt really bad in a blast so it is stupid stupid uncomfortable for me. it is the verts from the top of my tailbone up so every single movement is painful. at least everyone get's a kick out of how i walk and luckily today is an off day. now i am using ice, the tims unit and saloon paa patches. hopefully this puppy is good sooner than later.

meal 1
16oz top round steak
2tblspn coconut oil
meal 2
protein cakes
intra workout meal
3 scoops intra md w/ gallon water
meal 3
16oz turkey burgers w/cheese and onions
8oz sweet potato
meal 4
16oz ground beef and sausage
8oz wheat spaghetti pasta
meal 5
16oz bbq chicken
2tbl spn coconut oil

[guns01]

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

For sure!! Rake says if you only eat sugar for days in a row and nothing else you will definitely cut. My problem is that I have a KK store 1 block away so I haven't had their donuts for 6 years. Still have 2 fundraising cards in my wallet. Just STOP talking about them.
~Trixie~

that's cal control and you will lose weight. we want to eat doughnuts hold muscle and still get ripped lol. now let's figure out that forumla

[Trixie]

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

There's got to be a way to cut on only Krispy kremes. Say one meal a day of 2 Krispy kremes and nothing else but water and gear. It's gotta work.

For sure!! Rake says if you only eat sugar for days in a row and nothing else you will definitely cut. My problem is that I have a KK store 1 block away so I haven't had their donuts for 6 years. Still have 2 fundraising cards in my wallet. Just STOP talking about them.
~Trixie~

[guns01]

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

today:

chest/delts
10 min treadmill warmup
rotator cuff work
banded db press 25x8 45x8 65x8 80x8 ds85x8ds 65x8ds 50x8
incline bb press (speed) 135x6 155x6 175x6 195x6 225x6 (had a couple more in me but the dude next to me was coughing and hacking everywhere and not covering his mouth so i hung it up and moved)
stretch pushups x17(1) x14(1) x12(1) second number is partner pressing iso hold for 10 secs
machine flyes 105x15(1) second number is partner pressing iso hold at the mid point for 8 secs
seated db lats 10x20 25x15 30x10
reverese pec deck 60x15(1) 75x15(1) 75x15(1) just a 10 sec iso hold for the second number
machine press 90x15 140x10

done for the day. session started off freaking awesome today until i hit the second movement and sir disgusting i have no freaking manners rolled up coughing and hacking all over everything. we finished up and moved away and tried to stay as far away from the ass hole as possible. it was horrible. dude has no respect or manners for anyone around him and you could hear him hacking and coughing on the other side of the gym. he didnt cover his mouth one single time the whole time we were in there. unbelievable how disrespectful and selfish some people are. i complained to the manager on the way out and told them they would probably want to clean the gym big time and ask the guy not to come back until he is better. i am still pretty heated about the whole situation myself.


meal 1
16oz top round steak
2tblspn coconut oil
meal 2
protein cakes
intra workout meal
2 scoops intra md w/ gallon water
meal 3
16oz turkey burgers w/cheese and onions
8oz sweet potato
meal 4
16oz new york strip steaks trimmed as best as possible(last pack dang it)
8oz red potato
meal 5
16oz bbq chicken
2tbl spn coconut oil

[guns01]

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

There's got to be a way to cut on only Krispy kremes. Say one meal a day of 2 Krispy kremes and nothing else but water and gear. It's gotta work.

if their is a way we will figure it out haha. then again i am pretty sure the carbs in them are great and good for you. with that said i think if you do that leg session i did yesterday you probably could have a dozen and still be ahead of the game

[MOUNTAIN-MAN]

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

i also had 2 krispy kreme doughnuts today. yep they were delicious
Lucky u I had d&d chocolate flavored coffee

[gusto77]

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

today:


i also had 2 krispy kreme doughnuts today. yep they were delicious

There's got to be a way to cut on only Krispy kremes. Say one meal a day of 2 Krispy kremes and nothing else but water and gear. It's gotta work.

[guns01]

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

today:

legs
10 min stepmill warmup
rumble roller and lacross ball work
seated leg curls 90x10 90x10 105x10(warmups) 120x10 135x10 150x10 165x10 180x10 180x10
sl deads 90x8 145x8 195x8 245x8 295x8 90x8
banded leg press 90x20 180x20 270x20 360x20 450x20 540x20(1) one 10 sec iso hold at the end of the 6th set
squats 185x15 225x15 265x15 245x15
lying leg curls 100x12 100x12(x5)(10)(1) last set was straight reps then forced reps then partials out of the bottom and then a 10 sec iso hold at the end. ouch

this was probably one of the hardest and nastiest leg sessions i have done in a very long time. it was brutal and wrecked me. legs are destroyed from top to bottom. so i would rate it as an excellent workout. and the leg presses with bands followed by squats are just plain stupid haha.


meal 1
16oz top round steak
2tblspn coconut oil
meal 2
protein cakes
intra workout meal
3 scoops intra md w/ gallon water
meal 3
16oz turkey burgers w/cheese
8oz sweet potato
meal 4
12 whole egg sandwiches
meal 5
16oz bbq chicken
2tbl spn coconut oil

i also had 2 krispy kreme doughnuts today. yep they were delicious

[guns01]

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

today:

back(secondary)
10 min treadmill warmup
meadows rows 25x10/3(warmups) 45x10 70x10 90x10 100x10
db pullovers 45x10 55x10 65x10 75x10
swiss bar stretch pulldowns 100x10 120x10 140x10 160x10
one arm sup pulldowns 35x10 40x10 50x10 60x10

done for the day. and my forearms are yet again tore all to hell. i went to shake a dudes hand today and gave prob one of my weakest grip handshakes of my life. it hurts to grip anything with both hands lol. funny but it isnt to bad when i am warmed up but afterwards it is pretty freaking bad. as for back nice session and i can tell i am getting quite a bit stronger cause everything is getting very easy to do even the heavier end stuff.

meal 1
16oz top round steak
2tblspn coconut oil
meal 2
protein cakes
intra workout meal
2 scoops intra md w/ gallon water
meal 3
16oz turkey burgers w/cheese
8oz sweet potato
meal 4
16oz new york strip steaks trimmed as best as possible (got these on sale for cheap)
8oz red potato
meal 5
16oz bbq chicken
2tbl spn coconut oil

[gusto77]

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

That stuffed chicken with cheese and asparagus actually sounds good to me.

[Trixie]

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

Looks like you went to failure quite a bit today. Thinking you should have saved something for your better half . LOL You are really getting it done, great work can't wait to see you!
~Trixie~

[guns01]

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

today:

arms
10 min treadmill warmup
incline db curls 15x15 20x15/2(warmups) 25x15 30x15 35x15(12) 35x14(1) 3d set was straight reps stood up and did hammers to failure 4th set was straight reps then an iso hold as long as i could hold it
machine curls 60x15 70x15(to heavy) 60x15 60x15 60x15
reverse bb curls 30x15 40x15 50x15 60x15 70x15(ouch heavy)
straight bar pressdowns 120x30 150x30 180x30(5)(1) 200x30(10)(1) 3d set was straight reps 5 forced and 10 sec iso hold partner pushing against it. 4th set same with 10 forced reps and iso hold
bench dips x15 x12 x20 (snuck another 10 in after a short break because training buddy did 25 on his last set and i couldnt be shown up)
lying db extensions 35x12/3 was hitting close to failure at 12 so i couldnt move up any.

got a little bit nasty and silly today. killer pump and got into a little comp back and forth with my strong man buddy. so it was an insane day.

meal 1
16oz top round steak
2tblspn coconut oil
meal 2
protein cakes
intra workout meal
2 scoops intra md w/ gallon water
meal 3
16oz turkey burgers w/cheese
8oz sweet potato
meal 4
16oz new york strip steaks trimmed as best as possible
8oz red potato
meal 5
16oz bbq chicken
2tbl spn coconut oil

[Trixie]

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

Different gym today. You will be hurting like hell. I love to look at your workouts cause you are 'The Bomb' luv you to death.
~Trixie~

[guns01]

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

today:

back
10 min treadmill warmup
did some trigger point release stuff with a lacross ball on my back
hs iso low rows 45x10 25x10/2(warmups) 45x10 70x10 95x10 115x10
scap stretch pulldowns 100x10(feel set) 140x8 160x8 180x8(to heavy) 140x8
ng low cable rows 100x10(feel set) 140x10 180x10 180x10
rack pulls 135x5 205x5 225x5 255x5 275x5 315x14(challenge set)
one arm sup pulldowns 25x10 35x10 45x10 55x10
banded hypers (red med band) x17 x12 x12

done for the day. trained at a different gym today so i actually got to use the hammer low row machine. back is probably pretty wrecked from the new movement and angles. everything feels pretty good other than the stupid forearms and the aggervating lower back crap. overall i would say a really effective and productive workout today and i feel pretty good.

meal 1
16oz top round steak
2tblspn coconut oil
meal 2
protein cakes
intra workout meal
3 scoops intra md w/ gallon water
meal 3
16oz turkey burgers w/cheese
8oz sweet potato
meal 4
some sort of sandwiches or something bad(havent decided just yet)
meal 5
16oz bbq chicken
2tbl spn coconut oil