Follow Along G's Run to the NA's

[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

[MOUNTAIN-MAN]

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

today:

legs(deload)
10 min stepmill warmup
seated leg curl 75x10 90x10 105x10(warmups) 120x10 135x10 150x10 165x10 180x10 195x10
abductor ss 120x10ss 150x10ss 190x10ss 190x10ss
adductors ss 100x10 ss110x10 ss120x10 ss140x10
squats(speed) 135x10 185x10 225x6 245x6 275x6 295x6 315x6 (these were awesome today)
leg extensions 105x20 120x20 120x20 120x20

done for the day. really good workout and the pump was insane. everything feels good and nothing is nagging around bothering me this week. hopefully i wont be wrecked and not able to do cardio this upcoming week lol.


meal 1
12 whole eggs
blue berry waffles w/sugar free syrup
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

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

[guns01]

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

today:

legs(deload)
10 min stepmill warmup
seated leg curl 75x10 90x10 105x10(warmups) 120x10 135x10 150x10 165x10 180x10 195x10
abductor ss 120x10ss 150x10ss 190x10ss 190x10ss
adductors ss 100x10 ss110x10 ss120x10 ss140x10
squats(speed) 135x10 185x10 225x6 245x6 275x6 295x6 315x6 (these were awesome today)
leg extensions 105x20 120x20 120x20 120x20

done for the day. really good workout and the pump was insane. everything feels good and nothing is nagging around bothering me this week. hopefully i wont be wrecked and not able to do cardio this upcoming week lol.


meal 1
12 whole eggs
blue berry waffles w/sugar free syrup
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

[guns01]

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

today:

arms/calves(deload)
10 min treadmill warmup
vbar pressdown 100x30/4 warmups for the elbows
incline db curls 20x15 25x15 30x15 30x14
machine curls 80x15/5 45sec rest between each round
reverse curls 65x15/5 45sec rest between each round
straight bar cable pressdowns 120x30 130x30 140x30 150x30
bench dips x17 x12 x14
incline lying extensions 45x12/3 45sec rest between each round
standing calf raise ss 195x10ss 210x10ss 235x10ss
tibs raise ss50x40 ss50x31 ss50x25

done for the day. very very painful pumps today. nice easy and smooth session that went quick and under an hour. day two of intra md and i am sold on the product. it is legit as they come


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

[MOUNTAIN-MAN]

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

I thought I was the only grit guy here good to see u like em also

[guns01]

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

today:

back(deload)
10 min treadmill warmup
db rows 40x10 50x10 60x10(warmups) 80x12 105x10 125x8
meadows rows 45x10(warmup) 70x12 90x10 115x8
reverse grip one arm pulldowns 50x12 60x10 70x8
chins x12 x10 x8
rope face pulls 50x12 70x10 90x8
db pullovers 55x12 65x10 75x8
banded good mornings 2 thick orange bands x20/3
machine toe press 210x15ss 250x12ss 290x12ss
tib raises 40x50 ss40x35 ss40x32

done for the day. nice easy nasty pump day. got in and took a bit to get warmed up but still got it busted out in a little over an hour. i think i may be getting a cold but once i got the blood flowing everything went very well. i started my new intra workout product from prime nutrition today called intra md. stuff is awesome and actually mixes and tastes great. no gas no bloat and absolutely did not destroy my appetite for the day. maybe another 10-20 good quality pounds from this stuff? would be nice for christmas haha


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
16oz grilled chicken w/bbq sauce
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

i used the tread exclusively last prep. low and slow. the step mill is my go to if progress stalls or my knees start to act up

Same here seems to burns more bf for me

[guns01]

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

What do U use for cardio treadmill bike ?

i used the tread exclusively last prep. low and slow. the step mill is my go to if progress stalls or my knees start to act up

[MOUNTAIN-MAN]

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

today:

since i am deloading i had absolutely every intention on doing cardio starting up today. i even got up an hour earlier to do so and as soon as i stepped on the steps it was a no mas across the freaking board. my inner thighs are absolutely destroyed to the point were it is even uncomfortable to sit. so maybe cardio tomorrow if i am healed up enough to do so. you would think going lighter and easier would be easier and not as painful but i was way wrong on that one

What do U use for cardio treadmill bike ?

[guns01]

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

today:

since i am deloading i had absolutely every intention on doing cardio starting up today. i even got up an hour earlier to do so and as soon as i stepped on the steps it was a no mas across the freaking board. my inner thighs are absolutely destroyed to the point were it is even uncomfortable to sit. so maybe cardio tomorrow if i am healed up enough to do so. you would think going lighter and easier would be easier and not as painful but i was way wrong on that one

[guns01]

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

I agree, I would have been all about the leftover mashed potatoes and gravy if I had cooked. BTW you look great guns! Keep it up.
~Trixie~

we got by without cooking this year and went over to a friends so the leftovers were minimal unfortunately. i did hammer some sweet potato casserole though haha

[Trixie]

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

You da man ground turkey the day after turkey day that's dedication brother.

I agree, I would have been all about the leftover mashed potatoes and gravy if I had cooked. BTW you look great guns! Keep it up.
~Trixie~