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
v bar cable pressdowns 100x15 120x15 140x15 160x15 180x15 (warmups) ss 200x15ss 205x15ss 205x15ss 205x15ss
stand bb curls ss30x15 ss40x15 60x15ss 70x15ss
reverse bb curls 40x12ss 60x12ss 70x12ss 80x12ss
one arm rope pressdowns ss40x10 ss50x10 ss60x10 ss70x10
ez curl preachers 65x8ss 75x8ss 85x8ss 95x8ss
lying bb extensions ss95x15 ss 135x15 ss155x15 ss165x15
toe press ts 190x12ts 250x10ts 290x10ts 310x10ts
standing calf raise bw x15ts x14ts x12ts x11ts
tibia raises ts50x65 ts50x35 ts50x24 ts50x21

great session today. pumped arms and calves all around and some really good weights. nasty silly pumps to be exact. in and out in 55 minutes total


meal 1
16oz top round steak w/a1
1 cup grits
meal 2
protein cakes
intra workout meal
2 scoops intra md w/ gallon water
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz grilled chicken
8oz red potato
meal 5
16oz ground turkey w/chilli and cheese

[guns01]

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

Wow almost 100 pages u almost got a book guns u should look for a publisher and sale this log lol

haha i could charge for my info but nobody would pay for it lol. it would also be very boring

[MOUNTAIN-MAN]

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

Wow almost 100 pages u almost got a book guns u should look for a publisher and sale this log lol

[guns01]

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

So what do you mean by deload brother? It sounds like it would mean what I was doing before.... going light/ just doing enough to get a pump going/ resting up and giving your body some time off before hitting it hard again...... you seem like you're still going at it pretty hard... so Im confused.

that's exactly what it means man. no intensity techniques are being used right now such as iso holds static holds etc...... even though we are still going heavy we are doing things that dont tax the cns. everything is done explosive for the most part with perfect form. plus i cut back to 4 days a week again to allow for more recovery time as well.

[gusto77]

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

So what do you mean by deload brother? It sounds like it would mean what I was doing before.... going light/ just doing enough to get a pump going/ resting up and giving your body some time off before hitting it hard again...... you seem like you're still going at it pretty hard... so Im confused.

[guns01]

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

today:

back(deload)
giant and super set day
10 min treadmill warmup
sm bent rows 95x10 145x10 195x10(warmups) gs 235x8gs 295x8gs 325x8gs 325x8gs
db pullovers gs 50x8gs 60x8gs 70x8gs 70x8gs
db bent rows (ng) 60x8gs 70x8gs 80x8gs 80x8gs
banded face pulls gs x8/4
tri set
one arm reverse pulldowns ts 50x8ts 60x8ts 70x8ts 60x8ts
behind the head pulldowns (wg) ts 80x8ts 70x8ts 70x8ts 70x8ts
neutral grip traction pulldowns ts 120x8 ts120x8 ts120x8 ts120x8

done for the day and another great session. this workout to be a deload setup was nasty and very brutal. great freaking pumps and moved some really good weight. feeling pretty good and got 2 session of cardio in for the week and i will increase as i go along. my feet are taking a beating since i am not used to it and i am actually pretty heavy right now. i am not doing it for body fat control but moreso for better wind endurance so i am actually moving quite a bit faster than when i do normal cardio


meal 1
12 whole eggs
1 cup grits
meal 2
protein cakes
intra workout meal
2 scoops intra md w/ gallon water
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
1 large supreme pizza
some oranges and cream ice cream (no amount annotated lol)
meal 5
16oz ground turkey w/chilli and cheese

[guns01]

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

today:

cardio
20 min treadmill


meal 1
12 whole eggs
2 tbs coconut oil
meal 2
protein cakes
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz grilled chicken w/bbq sauce
8oz baked russet potato
meal 5
16oz ground turkey w/chilli powder

[guns01]

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

yesteday:

cardio
20 min treadmill


meal 1
12 whole eggs
2 tbs coconut oil
meal 2
protein cakes
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz grilled chicken w/bbq sauce
8oz baked russet potato
meal 5
16oz ground beef w/ketchup and mustard

[guns01]

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

What is ur whole food cost per day? If u don't mind me asking I avarage about 22.50 for food

right under 30 depending on if and when stuff is on sale. i get the chicken for less than 2 bucks a pound the turkey is 11 for 5lbs and the eggs i alternate in and out when i see them on sale or if the 15 dozen comes down in price. i would love to eat like i normally do with all beef but that is close to 50 per day and i dont have the means to live that largely.

i do have to adjust my meals above cause i had some nasty fried chicken in place of meal 4 bbq chicken. it was nasty to say the least

[MOUNTAIN-MAN]

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

today:

chest/delts(deload)
10 min treadmill warmup
trisets
banded hs decline ts band x10/4 (warmup) 35x8ts 45x8ts 70x8ts 70x8ts
hex press ts40x8 ts40x8 ts40x8 ts40x8
stretch pushups ts x8/4
giant set
reverse peck deck gs60x8 gs60x8 gs75x8 gs75x8
seated db lat gs20x8 gs25x8 gs25x8 gs25x8
banded face pulls gs x10/4
seated db press gs45x8 gs50x8 gs55x8 gs60x8

done for the day. in and out quick and felt really good even though it is nasty cold outside today. pump was nasty and painful today and legs from yesterday are a bit tight. my fingers are crossed that they arent crippled tomorrow so i can start up some nice easy cardio to get a jump start on conditioning and wind.


meal 1
12 whole eggs
2 tbs coconut oil
meal 2
protein cakes
intra workout meal
2 scoops intra md w/ gallon water
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz grilled chicken w/bbq sauce
8oz baked russet potato
meal 5
16oz ground beef w/ketchup and mustard

What is ur whole food cost per day? If u don't mind me asking I avarage about 22.50 for food

[guns01]

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

today:

chest/delts(deload)
10 min treadmill warmup
trisets
banded hs decline ts band x10/4 (warmup) 35x8ts 45x8ts 70x8ts 70x8ts
hex press ts40x8 ts40x8 ts40x8 ts40x8
stretch pushups ts x8/4
giant set
reverse peck deck gs60x8 gs60x8 gs75x8 gs75x8
seated db lat gs20x8 gs25x8 gs25x8 gs25x8
banded face pulls gs x10/4
seated db press gs45x8 gs50x8 gs55x8 gs60x8

done for the day. in and out quick and felt really good even though it is nasty cold outside today. pump was nasty and painful today and legs from yesterday are a bit tight. my fingers are crossed that they arent crippled tomorrow so i can start up some nice easy cardio to get a jump start on conditioning and wind.


meal 1
12 whole eggs
2 tbs coconut oil
meal 2
protein cakes
intra workout meal
2 scoops intra md w/ gallon water
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz fried chicken (at a party yuck)
8oz baked russet potato
meal 5
16oz ground beef w/ketchup and mustard

[MOUNTAIN-MAN]

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

no pain on the joints man. these are straight slow negative with a complete sec or two pause at the bottom and then explode out of the hole. light light weight and it is very easy on the joints and back

Glad u have no pain bro I can't say the same

[guns01]

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

Sweet squat session my back and knees hurt just reading that post u rock my brother

no pain on the joints man. these are straight slow negative with a complete sec or two pause at the bottom and then explode out of the hole. light light weight and it is very easy on the joints and back

[guns01]

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

Im assuming you're talking about caramel bon bons from IHOP. Are they better than the NY Cheesecake pancakes? Those are my favorite lol

yep i think so but i like caramel myself. if it is a pancake i will pretty much eat it haha. funny story how this happened, i saw the commercial on tv that morning but didnt hear what the flavors of holiday pancakes were for this year. so i told the mrs date breakfast as soon as the kids were off to school for some egg nog pancakes. we got there and they dont have them this year so i went with the bon bon instead. i was quite let down that i had gotten false advertisement by my own doing

[gusto77]

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

today:


meal 1
ham and scrambled eggs
hashbrowns and a stack of caramel bon bon pancakes

Im assuming you're talking about caramel bon bons from IHOP. Are they better than the NY Cheesecake pancakes? Those are my favorite lol