Follow Along G's Run to the NA's

[guns01]

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

today:

chest/delts/abs
10 min treadmill warmup
rotator cuff work
db slight incline press 25x8 45x8 65x8 85x8 ds 85x8ds 70x8ds 55x8
slight incline db flys w/iso tension 45x10(30x6) 45x10(30x6) 45x10(30x6)
bench press 165x6 185x6 205x6 225x6 245x6 255x6
reverse peck deck fly 60x15 75x15 90x15 90x15 (45sec rest between sets)
front/side lat raises 20x10 25x10 30x10
machine ng press 80x8 90x8 100x8 90x8
lying leg raise x10/4
machine crunches x10/4

done for the day. great freaking pump. started off slow and felt kind of weak but it got better as we moved along. abs cramped like a ***** after 2 sets so we had to pause for a minute for me to pound extra water haha.


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 ground beef tacos w/cheese and lettuce
8oz white potatoes
meal 5
16oz ground turkey w/chilli and cheese

[MOUNTAIN-MAN]

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

if you are cutting sugar out completely they do have it sugar free black. that's my go to when i am prepping and out and about

Thanks bro I'm gonna get one on the way home today

[MOUNTAIN-MAN]

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

if you are cutting sugar out completely they do have it sugar free black. that's my go to when i am prepping and out and about

Thanks bro I'm gonna get one on the way home today

[guns01]

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

Blueberry coffee I'm drooling love blue berry

if you are cutting sugar out completely they do have it sugar free black. that's my go to when i am prepping and out and about

[MOUNTAIN-MAN]

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

Blueberry coffee I'm drooling love blue berry

[guns01]

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

today:

legs
10 min stepmill warmup
seated leg curls 75x15 90x15 105x15 120x15 135x12 150x10 180x8(6)ds120x8(6) final set was a straight reps then (forced) drop weigh then same setup for the last set up 8 and 6
squats 135x10 185x10 225x10 295x6 335x6 challenge set 365x15
leg press 360x6 450x6 540x8 630x8 720x8 810x8
stiff leg deads 95x10 145x10 195x10
occluded leg extensions 90x15x15x15x15 30sec rest between each set

done for the day and it kicked ass. super strong, great pump and everything feels awesome. good to be back to another 12wk program. only thing bad to note is i have been getting some pretty silly cramps at random early in the am. i may need to start drinking water at night when i get up multiple times and stop being lazy


meal 1
large dunkin doughnuts blueberry coffee with cream and sugar(had christmas shopping to do)
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 sirloin steaks
16oz red potato
meal 5
16oz ground turkey w/chilli and cheese

between meal 3 and 4 i had a monster slice of homemade coconut layer cake. i will prob have another before bed as well

[MOUNTAIN-MAN]

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

Very nice arm day I mAy clone this Sunday.

[guns01]

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

today:

arms(deload)
10 min treadmill warmup
vbar cable pressdowns 100x20 110x20 120x20 120x20(warmups)
bb curls 40x15 50x15 60x15 70x15
reverse bb curls 30x12 40x12 50x12 60x12
machine preachers 60x8 70x8 80x8 80x8
vbar pressdowns 12015 150x15 180x15 200x15 180x15 160x15 150x15
one arm rope pressdowns 40x10 45x10 50x10 55x10
lying db extensions 35x15 45x14 40x11 35x14

nothing really unusual to write down today other than i moved way to fast today and my weights and rep ranges suffered. we went in later in the evening today and i dont mesh well with that crowd. so we cranked the tempo up way high and got it done in about 25-30 minutes. pump was stupid though and i am looking forward to going back into the new program tomorrow for legs. i did swing by the beef counter at sam's today and beef prices are dropping. so maybe i will be adding in a couple more pounds of beef here soon. it would be nice to add some beef growth to the diet in the new year


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
zaxbys boneless chicken wings
fries
meal 5
16oz ground turkey w/chilli and cheese

[MOUNTAIN-MAN]

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

today:

back(deload)
10 min treadmill warmup
giant sets
sm bent rows gs195x8gs 245x8gs 295x8gs 295x8gs
db pullovers gs45x8gs 50x8gs 55x8gs 65x8gs
db rows gs50x8gs 55x8gs 65x8gs 75x8gs
band face pulls gs x8/4
tiset
reverse grip pulldowns 50x8ts 60x8ts 70x8ts 70x8ts
wg bth pulldowns 120x8ts 120x8ts 120x8ts 100x8ts
machine ng pulldowns 140x8 ts140x8 ts120x8 ts120x8

done for the day. felt really really weak today for some reason. i have no idea as to why. got in though and knocked it out. last deload back session today and last total delaod workout is tomorrow


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 pan fried chicken w/coconut oil
8oz red potato
meal 5
16oz ground turkey w/chilli and cheese

Super nice day esp like the heavy bent rows brother

[guns01]

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

today:

back(deload)
10 min treadmill warmup
giant sets
sm bent rows gs195x8gs 245x8gs 295x8gs 295x8gs
db pullovers gs45x8gs 50x8gs 55x8gs 65x8gs
db rows gs50x8gs 55x8gs 65x8gs 75x8gs
band face pulls gs x8/4
tiset
reverse grip pulldowns 50x8ts 60x8ts 70x8ts 70x8ts
wg bth pulldowns 120x8ts 120x8ts 120x8ts 100x8ts
machine ng pulldowns 140x8 ts140x8 ts120x8 ts120x8

done for the day. felt really really weak today for some reason. i have no idea as to why. got in though and knocked it out. last deload back session today and last total delaod workout is tomorrow


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 pan fried chicken w/coconut oil
8oz red potato
meal 5
16oz ground turkey w/chilli and cheese

[rnixon]

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

Hope u get some sleep bro the 27 degree nights are making my shoulder and knees hurt like hell and makes sleep a luxuRy

I need to move to where you are

[MOUNTAIN-MAN]

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

Hope u get some sleep bro the 27 degree nights are making my shoulder and knees hurt like hell and makes sleep a luxuRy

[guns01]

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

yesterday:

chest/delts(delaod)
10 min treadmill warmup
rotator cuff work
twist press ts 35x10 40x10/2(warmups) 45x8ts 50x8ts 55x8ts 50x8ts
flat db flys ts 35x8ts 35x8ts 30x8ts 30x8ts
banded hs decline ts45x8 ts45x8 ts45x8 ts45x8
reverse peck deck 75x30/3
db lats 25x10 30x10 35x10 35x10
spider walks x3/4

done for the day. last week of deload hell yeah. i was going to do some hiit cardio today but i am actually pretty sore so i will take one extra day off to recover before i add it in. i feel pretty good other than being a bit sore though. i havent been sleeping really well and i havent put my finger on as to why. it very well could be the cold aggervating an injury of mine that is making me wake up many times a night and not being able to get fully comfortable


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
big bowl of beef stew w/lots of beef and veges
meal 5
16oz ground turkey w/chilli and cheese

[Trixie]

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

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.

I've been wondering the same thing thanks for the answer. I can't wait to get back to that kind of training and glad that I get to do it for a lot longer than 3 weeks. Can't wait to see the new program. Looking good guns keep it up!
~Trixie~

[MOUNTAIN-MAN]

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

Respect eating the mc d family box bro much respect fist killed mc d for me I miss the big mac