Follow Along G's Run to the NA's

[guns01]

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

today:

45 min treadmill am fasted cardio
rumble roller work/stretching

delts/abs
still no direct trap work. i started to do some today and figure if i am not 100% and i tweak it this close i wont be able to pose correctly and it will throw off about 3 different poses
db lats 20x20 25x20 30x15 35x15
db front raises 25x20 30x15 35x12 40x12
reverse pec deck 60x20 75x20 90x15 90x14
machine shoulder press 100x15 110x15 120x15 140x12
cable rope crunches 30x20 40x15 50x15 60x15 70x15
done for the day

nice short and sweet good pump and feel pretty tired but good.


meal lineup
1 lemon squeezed in 16oz of water
meal 1
16oz ground turkey
50g jasmine rice
meal 2
16oz ground turkey
meal 3
16oz ground turkey
9 pieces asparagus
meal 4
16oz ground turkey
9 pieces asparagus
meal 5
16oz ground turkey
50g cream of rice 1 tsp sugar free jelly
meal 6
16oz ground turkey

[guns01]

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

It's cool big guy halo makes me more cranky when I'm on it and this diet puts me in grumpy old man mode at the end of the day I snapped at my wife today but she knew it was not her but my longing for red velvet cake ur doing a hell of a job I know u will kick ass at the nas

not so much the halo that makes me snap on her. i dont like *****ing and complaining and it gets worse every day. so much to the point that i dont even want to go in to work with her and i have to keep my head phones in so i dont completely lose my cool. the wife knew it was coming though she called it a while back.
now i do snap at the wife and kids over little stuff. that's from the diet and halo lol. they are used to it and dont take it personally because we been doing this for a really really long time. the wife does ask me all the time if i am ok cause i just get quiet and try to focus on something else. i do pretty good for the most part though

We always take everything out on the ones who are closest to us. That is just us. I just hope she backs out and isn't part of you're resume. Focus on yourself: you are the real winner. Can't wait to watch you win it all!!

I can bring you some of the best Red Velvet Cake you have ever had just say the word.
~Trixie~

a little over a wk to go trixie and getting pretty excited. i love me some red velvet and that would be cool if it can be frozen. i only get two meals on sunday then it is back at the diet for the next two wks for the next one.

[Trixie]

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

It's cool big guy halo makes me more cranky when I'm on it and this diet puts me in grumpy old man mode at the end of the day I snapped at my wife today but she knew it was not her but my longing for red velvet cake ur doing a hell of a job I know u will kick ass at the nas

We always take everything out on the ones who are closest to us. That is just us. I just hope she backs out and isn't part of you're resume. Focus on yourself: you are the real winner. Can't wait to watch you win it all!!

I can bring you some of the best Red Velvet Cake you have ever had just say the word.
~Trixie~

[MOUNTAIN-MAN]

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

today:

cardio day off (i get two days off a wk and i took today off cause i will train the whole leg for the last time on friday)

back
10 min treadmill warmup

one arm pulldowns 25x20 40x20 55x20 (warmup)
mag sup grip pulldowns 100x10 120x10 160x10
meadows rows 25x15 35x15 50x8 95x8 115x8 140x8
t bar rows 50x10 95x8 165x6 190x6
cable low row ng 100x8 120x8 160x8
hypers x15/4

i had a moment today and almost flipped on my training partner. i started tearing into her then stopped told her if she didnt want to do it stop crying and *****ing and take the fucking weight off. i told her i dont care if she comes in dead last she can do what weight or push as hard as she wants to but it is on her. then when i started to fume and get really angry i had to walk away. my wife knew it was coming because she has been doing it for the last 6wks and if she hadnt paid me up front i would have dropped her in the begining. such a waste of my time and energy dealing with petty crying lazy bs. you get what you put in and if you dont want to put out then dont try to do it.
sorry for the rant


meal lineup
1 lemon squeezed in 16oz of water
meal 1
16oz ground turkey
50g jasmine rice
meal 2
16oz ground turkey
meal 3
16oz ground turkey
50g jasmine rice
meal 4
16oz ground turkey
50g jasmine rice
meal 5
16oz chcken
50g jasmine rice
meal 6
16oz ground turkey

It's cool big guy halo makes me more cranky when I'm on it and this diet puts me in grumpy old man mode at the end of the day I snapped at my wife today but she knew it was not her but my longing for red velvet cake ur doing a hell of a job I know u will kick ass at the nas

[guns01]

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

today:

cardio day off (i get two days off a wk and i took today off cause i will train the whole leg for the last time on friday)

back
10 min treadmill warmup
one arm pulldowns 25x20 40x20 55x20 (warmup)
mag sup grip pulldowns 100x10 120x10 160x10
meadows rows 25x15 35x15 50x8 95x8 115x8 140x8
t bar rows 50x10 95x8 165x6 190x6
cable low row ng 100x8 120x8 160x8
hypers x15/4

i had a moment today and almost flipped on my training partner. i started tearing into her then stopped told her if she didnt want to do it stop crying and *****ing and take the fucking weight off. i told her i dont care if she comes in dead last she can do what weight or push as hard as she wants to but it is on her. then when i started to fume and get really angry i had to walk away. my wife knew it was coming because she has been doing it for the last 6wks and if she hadnt paid me up front i would have dropped her in the begining. such a waste of my time and energy dealing with petty crying lazy bs. you get what you put in and if you dont want to put out then dont try to do it.
sorry for the rant


meal lineup
1 lemon squeezed in 16oz of water
meal 1
16oz ground turkey
50g jasmine rice
meal 2
16oz ground turkey
meal 3
16oz ground turkey
50g jasmine rice
meal 4
16oz ground turkey
50g jasmine rice
meal 5
16oz chcken
50g jasmine rice
meal 6
16oz ground turkey

[Hy-Maint]

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

^^ "i would rather be lit on fire than do cardio"

Totally agree!!

[guns01]

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

LOL, you hate cardio, I hate yogurt. We're a couple haters today. I did heard the triumph in your phrase "I got it done though haha" and I ate that yogurt too.
~Trixie~

i say get rid of that yogurt and have some eggs or a protein muffin instead. i would rather be lit on fire than do cardio, it is so freaking boring and tedious

[MOUNTAIN-MAN]

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

Ur still rocking that diet bro keep it up

[Trixie]

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

LOL, you hate cardio, I hate yogurt. We're a couple haters today. I did heard the triumph in your phrase "I got it done though haha" and I ate that yogurt too.
~Trixie~

[guns01]

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

today:

45 min treadmill am fasted cardio (yes i hate cardio and didnt want to do it. i got it done though haha)
rumble roller work/stretching

chest/lt abs
10 min treadmill warmup
rotator cuff work
db decline 40x15 45x15 50x15 65x15 80x12 95x9 105x6
hs banded decline 45x8 90x8 90x8 90x8 (medium orange bands) these were done with a 3 sec squeeze in the contraction
pec minor dips x15 x15 x14
bench press 185x5 205x5 225x5 (2 second pause on the chest explode to 3/4 lock out with a 1 second squeeze.
hanging knee ups x15/5
done for the day. training lineup changes started today so i dont go to long without hitting legs and heavy back



meal lineup
1 lemon squeezed in 16oz of water
meal 1
16oz ground turkey
50g jasmine rice
meal 2
16oz ground turkey
meal 3
16oz ground turkey
50g jasmine rice
meal 4
16oz ground turkey
50g jasmine rice
meal 5
16oz chcken
50g jasmine rice
meal 6
16oz ground turkey

[guns01]

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

today:

off day

45min treadmill am fasted cardio
rumble roller work/stretching


meal lineup
1 lemon squeezed in 16oz of water
meal 1
16oz ground turkey
8oz sweet potato 50g jasmine rice
meal 2
16oz ground turkey
meal 3
16oz ground turkey
8oz sweet potato 50g jasmine rice
meal 4
16oz ground turkey
100g jasmine rice
meal 5
16oz chcken
100g jasmine rice
meal 6
16oz ground turkey

[Trixie]

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

today:

off day

45min treadmill am fasted cardio
rumble roller work/stretching

small minor diet changes going on here to add on a little more weight or hold what i am sitting at right now.


meal lineup
1 lemon squeezed in 16oz of water
meal 1
16oz ground turkey
8oz sweet potato 50g jasmine rice
meal 2
16oz ground turkey
meal 3
16oz ground turkey
8oz sweet potato 50g jasmine rice
meal 4
16oz ground turkey
100g jasmine rice
meal 5
16oz chcken
100g jasmine rice
meal 6
16oz ground turkey

No Wonder you are so happy! Look at all those carbs. Have a great day and have fun with you're family.
~Trixie~

[guns01]

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

today:

off day

45min treadmill am fasted cardio
rumble roller work/stretching

small minor diet changes going on here to add on a little more weight or hold what i am sitting at right now.


meal lineup
1 lemon squeezed in 16oz of water
meal 1
16oz ground turkey
8oz sweet potato 50g jasmine rice
meal 2
16oz ground turkey
meal 3
16oz ground turkey
8oz sweet potato 50g jasmine rice
meal 4
16oz ground turkey
100g jasmine rice
meal 5
16oz chcken
100g jasmine rice
meal 6
16oz ground turkey

[guns01]

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

I ran the POP Warner League in our town for a couple years and all those little boys were throwing up in the middle of August. Not mine, I made them run bleachers every day from the time school was out til football practice started. We timed them all summer and they had to beat it or do extra. I'm a little mean huh?
~Trixie~

nah, that's the best way to get them started. the motivation not to have to do more usually pushes most kids/ppl to get it done the first time

[guns01]

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

You realize that we don't leave til Monday, and our plans change like the wind. Don't want to impose but will take all the time you have to spare.

haha, then if you guys are down we can get in a few torture sessions in that time frame. i dont train on sunday after showing at all other than cardio and it is just lite work on monday. so i should be able to put you through some nasty stuff no problem at all. you cant impose on someone that is retired and really doesnt do anything other than train and eat. i work when i want to haha