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
incline db curls 20x15 25x14 25x14 25x11
ez bar preachers 65x20/5 these were done pumping and with only 20 sec rest between sets. very light on the first set but not so much there after
straight bar pressdowns 50x30 60x30 70x30(5)(1) 70x30(10)(1) first number is straight reps second is forced reps and third is a 10 sec iso hold just short of lockout
lying bb extensions 75x8 95x8 105x8 125x8
done for the day

great workout, quick and easy with a great pump. it actually hurt worse than long drawn out ones because of the rep ranges and short rest periods.


meal 1
16oz top round steak w/a1
2 tbl spn coconut oil
meal 2
75g myfusion probiotic pro 3cups almond milk
1/2 cup cream of rice with 1tbl spn almond butter and sf chocolate syrup
intra workout meal
intra workout shake 25g whey hydroslate 150g branch chain maltodextrin
meal 3
12 whole egg sandwiches w/ ezikel bread and fat free mayo
8oz sweet potato
meal 4
16oz grilled chicken
8oz mashed potatoes
1/2 cup velvetta shells and cheese
meal 5
80g dark matter post workout

[guns01]

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

I recently went from being part of the 9 AM crowd to part of the 6 AM crowd. The 6 AM crowd includes a group of 'screamers' and very little feminine talent if you know what I mean. I miss the 9 AM crowd, I didn't have to wake up at the butt crack of dawn and there was a lot of nice feminine talent. Sorry I'm just being honest, Hot chicks at the gym motivate me.

their is plenty of motivation in mine at all times. so that is never an issue but getting around all the egos and other issues at certain times is def an issue. honestly you would think that some of these guys were mr olympia contenders or actually olympians running around

[gusto77]

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

today:

back
10 min treadmill warmup
cable pullovers 40x20 40x20 55x20 55x20 (warmup)
medium ng pulldowns 70x20 85x20 (warmups) 100x10 140x10 160x10
tbar rows 25x20 25x30 50x40 75x40(5) 75x40(5) 100x38
db pullovers 40x10 50x10 60x10
banded hypers x15/2

done for the day. this was more of a pump stretch workout. great pump for sure not overly heavy but worn out. we went in at the polar opposite of my normal time and i will just say that i will try not to ever do that crap again. holy i think i am a monster big guy all over the place. i am surprised that many egos could fit even though the structure is huge.


meal 1
16oz chicken grilled with some ketchup
2 tbl spn coconut oil
meal 2
75g myfusion probiotic pro 3cups almond milk
1/2 cup cream of rice with 1tbl spn almond butter and sf chocolate syrup
intra workout meal
intra workout shake 25g whey hydroslate 150g branch chain maltodextrin
meal 3
12 whole egg sandwiches w/ ezikel bread and fat free mayo
8oz sweet potato
meal 4
16oz grilled chicken
8oz fried potatoes in coconut oil w/ketchup
meal 5
80g dark matter post workout

I recently went from being part of the 9 AM crowd to part of the 6 AM crowd. The 6 AM crowd includes a group of 'screamers' and very little feminine talent if you know what I mean. I miss the 9 AM crowd, I didn't have to wake up at the butt crack of dawn and there was a lot of nice feminine talent. Sorry I'm just being honest, Hot chicks at the gym motivate me.

[guns01]

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

today:

back
10 min treadmill warmup
cable pullovers 40x20 40x20 55x20 55x20 (warmup)
medium ng pulldowns 70x20 85x20 (warmups) 100x10 140x10 160x10
tbar rows 25x20 25x30 50x40 75x40(5) 75x40(5) 100x38
db pullovers 40x10 50x10 60x10
banded hypers x15/2

done for the day. this was more of a pump stretch workout. great pump for sure not overly heavy but worn out. we went in at the polar opposite of my normal time and i will just say that i will try not to ever do that crap again. holy i think i am a monster big guy all over the place. i am surprised that many egos could fit even though the structure is huge.


meal 1
16oz chicken grilled with some ketchup
2 tbl spn coconut oil
meal 2
75g myfusion probiotic pro 3cups almond milk
1/2 cup cream of rice with 1tbl spn almond butter and sf chocolate syrup
intra workout meal
intra workout shake 25g whey hydroslate 150g branch chain maltodextrin
meal 3
12 whole egg sandwiches w/ ezikel bread and fat free mayo
8oz sweet potato
meal 4
16oz grilled chicken
8oz fried potatoes in coconut oil w/ketchup
meal 5
80g dark matter post workout

[Trixie]

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

I was waiting to see if you were going to be honest about logging that fluffernutter bagel you ate yesterday LOL

I have learned that this man NEVER cheats. You always knows where he is. He will never lie or fluff. haha fluff.
~Trixie~

[guns01]

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

I was waiting to see if you were going to be honest about logging that fluffernutter bagel you ate yesterday LOL

i dont blow smoke or bs gusto. if i dont log it it is because i forgot to put it up in here but it is in my main log haha. that thing was freaking awesome. it is amazing that a blueberry bagel covered in natural pb 1 sliced banana and a very light coating of marshmellow fluff actually tastes good. i figured the bb bagels wouldnt be good but they were. after prejudging at my last show of the year i had a real white bread sandwich with the same setup but not so light on the fluff haha. add bacon to either one and elvis would be proud

[gusto77]

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

the wife is tearing it up. she may even be hitting one of the early shows in between my two big shows next year. that's what she has planned as of right now.

the last two days for me have been off days. i did have an awesome pb banana and light fluff bagel yesterday to plus up my cals a little bit. i think my recovery is down a bit so i may do a bump up with some nasty things here and there. that was so tasty it was extra nasty haha

I was waiting to see if you were going to be honest about logging that fluffernutter bagel you ate yesterday LOL

[guns01]

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

Thanks for all this specific information about the workout, it always helps us when we need to change up things. So the wife must be looking pretty hot huh?
~Trixie~

the wife is tearing it up. she may even be hitting one of the early shows in between my two big shows next year. that's what she has planned as of right now.

the last two days for me have been off days. i did have an awesome pb banana and light fluff bagel yesterday to plus up my cals a little bit. i think my recovery is down a bit so i may do a bump up with some nasty things here and there. that was so tasty it was extra nasty haha

[Trixie]

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

Thanks for all this specific information about the workout, it always helps us when we need to change up things. So the wife must be looking pretty hot huh?
~Trixie~

[guns01]

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

today:

chest/delts
10 min treadmill warmup
rotator cuff work
db incline press 25x8 45x8 65x8 90x8 100x8 ds 110x8ds 75x8ds 50x8 (barely got those last 8 in wow)
modified sm incline press 135x20 185x10(had to drop the weight to 135 to get my last 5) 185x10(1) 185x5(1) last 2 sets had 10 sec iso holds 1/3 of the way from lockout
incline db flye 45x10(30x5) 45x10(30x5) partner pressing down on the ()set. hit failure on the last set here big time
db lats 15x20 ds30x10ds 15x10 30x10ds 15x10 30x10ds 15x10
reverse pec deck flyes 60x15 75x15 90x14 90x11 last 3 sets to failure with a 10 sec hold at the bottom after failure
slide the rack press 95x5 115x5 135x5

done for the day. another day in and under 1 hour of training. felt super strong today and got everything knocked out quick and tore it up. pump was good and session was solid


meal 1
16oz chicken grilled with some ketchup
2 tbl spn coconut oil
meal 2
75g myfusion probiotic pro 3cups almond milk
1/2 cup cream of rice with 1tbl spn almond butter and sf chocolate syrup
intra workout meal
intra workout shake 25g whey hydroslate 150g branch chain maltodextrin
meal 3
12 whole egg sandwiches w/ oatmeal bread and fat free mayo
8oz sweet potato
meal 4
16oz turkey meat loaf
large green salad
meal 5
80g dark matter post workout

[guns01]

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

This is meatloaf and has been banned from the very moment Rake and I started eating together 30 yrs ago until we went to guns house. We loved it and even though it was the last thing I ate before I got the flu a couple months ago I still love it. Funny how you just tried it out guns. Luv you!
~Trixie~

haha, i have had meat loaf but beef meat loaf i have just took the plunge on the turkey version. i have to say it is quite tasty to say the least and man is it low cal and not to bad on you

[Trixie]

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

i will send it over with the tweaks we made to it. i actually pulled it from fist's kitchen but we modified it a little bit

This is meatloaf and has been banned from the very moment Rake and I started eating together 30 yrs ago until we went to guns house. We loved it and even though it was the last thing I ate before I got the flu a couple months ago I still love it. Funny how you just tried it out guns. Luv you!
~Trixie~

[Trixie]

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

I so hypers in my Roman chair here at home. No one can look at my butt here...lmao!

The view of my butt is the best part of my hypers. I am an exhibitionist after all.
~Trixie~

[guns01]

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

If you or your wife are willing to give up that turkey meatloaf recipe I could use some variety in my life.

i will send it over with the tweaks we made to it. i actually pulled it from fist's kitchen but we modified it a little bit

[gusto77]

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

today:

legs
10 min stepmill warmup
lying leg curls 60x15 70x15 80x15 80x15 80x15
squats 135x10 185x10 225x10(warmups) 275x8 315x8 365x8 385x8 355x8 (should have moved up to 405 but wasnt feeling it so i went back down a little)
hacks sled x20 20x20 50x30 (2) (2 was 2 10 sec partner pressing iso holds)
leg extensions 105x20 120x20(5)(1) 120x20(5)(1) first numb 1 sec squeeze in contract sec numb is 5 forced reps and third is a 10 sec iso hold
lying leg curls 100x15 100x15(5)(1) 100x15(5)(1) first numb is straight rep second is forced reps third is a 10 sec iso hold at the bottom

done for the day and under 2 hours in the gym. this session was an ass kicker and brutal. that's all i will say other than my legs are going to hurt something fierce and a have a little bit of a sore knee going on. i dont even want to talk about the hammie pump and how brutal the squats were lol. i kept my speed until the next to last set though which is a good sign that my strength is climbing week to week and my back only hurt a little bit. all in all i killed it and didnt throw up, close but i kept it all down haha


meal 1
16oz lean ground beef w/a1
2 tbl spn coconut oil
meal 2
75g myfusion probiotic pro 3cups almond milk
1/2 cup cream of rice with 1tbl spn almond butter and sf chocolate syrup
intra workout meal
intra workout shake 25g whey hydroslate 150g branch chain maltodextrin
meal 3
12 whole egg sandwiches w/ oatmeal bread and fat free mayo
8oz sweet potato
meal 4
16oz turkey meat loaf (it is really good btw)
large green salad
meal 5
80g dark matter post workout

If you or your wife are willing to give up that turkey meatloaf recipe I could use some variety in my life.