Follow Along G's Run to the NA's

[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

[rnixon]

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

Lmfao sounds alright actually, I haven't had McDonald in forever.

[guns01]

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

Wow mcchucks your bad lol, never heard of family box how much food is that???
Tank

2 big mac
2 cheese burgers
10 piece nugget
4 fries

all for 10 bucks haha and i ate the whole thing. that's my cheat for leg day

[rnixon]

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

today:

legs (deload)
10 min stepmill warmup
lying leg curls 50x10 60x10 70x10(warmups) 90x10 100x10 110x10 120x10 130x10 140x10
adductor ss 100x10ss 110x10ss 120x10ss 140x10ss
abductor ss120x10 ss160x10 ss190x10 ss190x10
squats 135x10 185x10 225x6 245x6 275x6 295x6 315x6
leg extensions 105x20 120x20 120x20 120x20

last week of deloading started today. i actually feel freaking great. even though i have pretty much done the exact same leg session for 3 in a row i have gotten stronger and feel better at the same time. should kick off the new program nice and nasty.


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
1 mcdonald's family dinner box(yes i ate the whole thing)
meal 5
16oz ground turkey w/chilli and cheese

Wow mcchucks your bad lol, never heard of family box how much food is that???
Tank

[guns01]

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

today:

legs (deload)
10 min stepmill warmup
lying leg curls 50x10 60x10 70x10(warmups) 90x10 100x10 110x10 120x10 130x10 140x10
adductor ss 100x10ss 110x10ss 120x10ss 140x10ss
abductor ss120x10 ss160x10 ss190x10 ss190x10
squats 135x10 185x10 225x6 245x6 275x6 295x6 315x6
leg extensions 105x20 120x20 120x20 120x20

last week of deloading started today. i actually feel freaking great. even though i have pretty much done the exact same leg session for 3 in a row i have gotten stronger and feel better at the same time. should kick off the new program nice and nasty.


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
1 mcdonald's family dinner box(yes i ate the whole thing)
meal 5
16oz ground turkey w/chilli and cheese

[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