Follow Along G's Run to the NA's

[Trixie]

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

OK guns don't know what the mini prep means but since you know what you are doing I will be following closely. Take care of that back.
Trixie

[guns01]

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

today:

chest/delts
10 min treadmill warmup
rumble roller work/stretching
rotator cuff work
machine press 105x8 120x8 135x8 150x8 165x8 210x8 240x8
incline bb press (speed) 135x6 155x6 185x6 235x6 245x6
bb bench press 155x6 175x6 195x6 225x6 245x6
macnine flyes 105x12 120x12 135x12
db lat raises 20x12 25x12 35x12
machine press ng 90x10 100x10 120x10
reverse peck deck flyes 75x20 90x20 90x20

done for the day. got in a good workout today and back actually feels pretty good. i would give it a maybe 75-80% better feeling. this is a good thing cause i hate being held back haha. i am tossing around the idea of doing a little mini prep diet with a couple cheat meals in during the week to tighten up a bit more before going all out. so i may fire up a carb cycle and add in cardio starting tomorrow. i am hovering around 290 now and i wont let it drop below say 265-275 before my actual prep goes into full effect. going to get nasty this year haha

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 & 5
going to be going all out on super bowl goodies. wings chips and dip, cookie cakes the whole 9 yards.

[guns01]

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

today:

legs
10 min treadmill warmup
rumble roller and lacross ball work
lying leg curls 60x12 70x12 80x12(warmups) 90x12 100x12 120x12 110x12
squats 135x8 225x8 275x8 315x8 (back actually felt awesome)
leg press 290x20 580x20 760x20 1010x30 1010x30 1010x30 (strongman buddy did huge jumps and i wasnt moving weight on and off, so i actually surprised myself a bit)
walking db lunges 30x10/3(10 reps per leg)

done for the day. warmed up really really well. i focused big time on rolling and getting good and stretched out and planned on going really really easy but i was good so i pushed a little bit harder than what i had planned on. i am killed from the workout though and destroyed legs. i will know tomorrow for sure if i reaggervated my back again or not. i feel good for now though and i stretched out really well again post workout also so hopefully i got everything opened up good.


meal 1
16oz top round steak
2tblspn coconut oil
meal 2
protein cakes
intra workout meal
4 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

[Trixie]

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

About time you went to a Chiropractor. We will be praying for him to have the knowledge and ability to treat you. You'll be as good as new soon.
~Trixie~

[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.