Follow Along G's Run to the NA's

[MOUNTAIN-MAN]

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

You're right I do suck because Rake has had me pound the abs for so long; but you cursed me today. Did some side ab work and totally cramped so bad I couldn't even get my feet down to stretch it out. Just had to lay there in agony rubbing my side. Maybe I shouldn't tease you huh? You make me laugh, I miss this.
~Trixie~

lol love that and everyone in the gym is like wtf u go girl

[Trixie]

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

haha you suck. i hate ab work

You're right I do suck because Rake has had me pound the abs for so long; but you cursed me today. Did some side ab work and totally cramped so bad I couldn't even get my feet down to stretch it out. Just had to lay there in agony rubbing my side. Maybe I shouldn't tease you huh? You make me laugh, I miss this.
~Trixie~

[slayer01994]

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

DB shruggs with 3 second holds are my fav. I like behind the back barbell shruggs as well. btw this is like the longest thread I've seen on here. haha

[guns01]

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

today:

back/calves
10 min treadmill warmup
db rows 45x15 65x12 85x10(warmups) 115x8 125x8 ds140x8ds 105x8ds 85x8
hs iso rows (hands pro and elbows up) 115x8/3
facing away ng pulldowns 100x10 120x10 140x10
db shrugs 65x10 85x10 100x10 (3 sec contraction)
banded hypers red band x20/2
standing calf raise ss 195x10ss 210x10ss 225x10ss 240x10ss
tiba raise ss40x63 ss40x44 ss40x31 ss40x25

done for the day. nothing special to point out today. got in and got it knocked out in about an hour and a half. great pump and my body feels really good. no complaints and the weights are going up pretty easy so everything is working as it should be


meal 1
16oz sirloin 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 mixed in green salad

[guns01]

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

I thought about teasing you about the Ab work.
~Trixie~

haha you suck. i hate ab work

[Trixie]

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

I thought about teasing you about the Ab work.
~Trixie~

[MOUNTAIN-MAN]

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

You my freind are a constant the very definition of dedication

[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