Follow Along G's Run to the NA's

[guns01]

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

today:

no cardio leg day (last leg day till after the big day. kinda sad but it has to be done haha)

10 min stepmill warmup
rumble roller work/stretching
leg extensions 45x60 60x60 75x60 warmups
lying leg curls ts 70x20ts 80x20ts 90x20ts 100x20ts (these were done with a hard 2sec squeeze in the contraction)
abductor ts 100x10ts 120x10ts 150x10ts 190x10ts
adductors ts 100x10(5)10 110x10(5)10 120x10(5)10/2
leg pres ts 360x40ts 450x30ts 540x20ts
bb walking lunges ts 80x40yards/3
static holds ts 60sec/3
these ts or tri sets were done back to back to back non stop. had my knee get a little aggervated on the last set of lunges so i called it a day. no injury but i know better than to push it so i skipped squats and hobbled out of the gym any way. even though i hate skipping squats this session was absolutely brutal and painful. sad that no legs for a bit but i def made this session count.


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
9 pieces asparagus
meal 6
16oz ground turkey

[guns01]

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

Little switch in the diet guns nice bro

yessir sure did. you will see even more changes coming in over the weekend and leading into next week. mainly water loading change up of carbs and some carb tweaks as i load up to go. i am playing this load up by ear with look and feel as i go

[MOUNTAIN-MAN]

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

Little switch in the diet guns nice bro

[guns01]

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

today:

45 min treadmill am fasted cardio
rumble roller work/stretching

arms
10 min treadmill warmup
rope pressdowns 40x20 50x20 60x20
over head rope extensions ss 50x20ss 60x20ss 80x20ss
rope pressdowns ss to failure 50x15 60x12 80x10
one arm overhead db extensions 25x20 35x15 45x12 50x8ds 25x12
sb pressdowns ds 160x10ds 140x10ds 120x10ds 100x10ds 90x10ds 80x10ds 70x10ds 60x10
standing hammer curls 25x20 35x20 45x15 55x12
incline spider curls 20x20 25x20 30x15 35x12 (2 sec contraction hold)
standing cable curls ds 150x10ds 120x10ds 100x10ds 80x10ds 70x10ds 60x10ds 50x10
done for the day

pump was retarded today and painful. nice short and sweet again. i actually feel really good today even at 100g of carbs


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

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