Follow Along G's Run to the NA's

[guns01]

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

today:

cardio off day

hams/cavles
10 min step mill warmup
rumble roller work and stretching
standing one leg curl 50x8 75x8 100x8 110x8 75x8(30) second number is bottom end partials on final set
wide stance leg press (from heels)banded red and medium green band 180x10 360x10 450x10 ds 540x10ds 450x10ds 360x10ds 270x10ds 180x10ds 90x20
db stiff leg deads 40x10 65x10 75x10 95x10
db static holds 35x30sec/3 these were done at the bottom quarter of the hold
standing calf raise one calf bwx20ss bwx20ss bwx15ss bwx12ss
tibia raises 20x20 30x20 40x20 40x18
done for the day and toasted


meal lineup
meal 1
16oz tilipia
meal 2
16oz tilipia
meal 3
16oz ground turkey
meal 4
16oz ground turkey
1/4 cup sour kraut
9 pieces asparagus
meal 5
16oz chcken
9 pieces asparagus
meal 6
16oz ground turkey

[guns01]

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

today:

45min treadmill am fasted cardio
rumble roller work stretching

back/tris
10 min treadmill warmup
rumble roller work stretching (legs only)
cable pullovers 50x20 70x20 90x20 110x20
seated low pulley rows 100x10 120x10 140x10 (warming up lats so these where done deep stretch and 3 sec contraction)
db desktop rows 50x10(wu) 70x10(wu) 85x10 100x10 120x10 140x10
deads ss 275x5ss 315x5ss 405x5ss 405x5ss
pullups ss x6/4
oa over head db extension 25x20 30x20 35x20 40x15
incline lying db extensions (no twist) 35x20 45x15 55x12 60x10
machine tri extensions 50x20 70x20 90x18 100x12
done for the day

felt really good and strong today. lots of energy and the pump was really good. great workout and i am looking forward to no cardio tomorrow haha.

i also switched one carb source today from basmatti rice to jasmine rice


meal lineup
meal 1
16oz tilipia
50g cream of rice w/sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
meal 4
16oz ground turkey
1/4 cup sour kraut
9 pieces asparagus
meal 5
16oz chcken
50g jasmine rice
meal 6
16oz ground turkey

[guns01]

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

well im gunna skip the creamer ha

but will pick some jelly up this weekend! thanks brotha

you and me both on that one. if you like a regular sugar flavor then the sugar free isnt going to be a whole lot different

[SwoleZilla]

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

well im gunna skip the creamer ha

but will pick some jelly up this weekend! thanks brotha

[guns01]

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

can it be any sugar free jelly? or is it a special kind?

no it can be any that is sugar free. strawberry blueberry and blackberry are my favorites. grape isnt to good and the orange marmalade tastes like dish soap smells. they are all pretty good fro the most part rasberry is also another one that i like and if you get the high fiber one it will give you a few extra grams of fiber also. i have even used different flavors of sugar free syrups as well. some of my clients like those better but i think that some of them water it down and most have a nasty after taste. one of my ladies i am working with right now puts diary free sugar free creamer in her's. that's a first for me but she likes it

[SwoleZilla]

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

yeah the sf jelly slipped my mind when i passed that trick along. it gives flavor and also will knock out some of the sweet cravings we get. it actually tastes pretty good also.
now if you turn into me you wont be as attractive for rake lol. he may not like that to much at all. i wish i could get mine from the store though, no one around me carries it so i have to buy mine by the case from amazon.

can it be any sugar free jelly? or is it a special kind?

[guns01]

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

I've seen the sugar free jelly forever on your meal plan but totally underestimated how important that tiny piece of information was. Still the best part of the whole breakfast was the seeds from the SF strawberry jelly I immediately ran out to buy the next morning. When we got the cereal Rake asked me why are you buying 3 boxes of this stuff. All I could say was "I wanna be like Guns"

yeah the sf jelly slipped my mind when i passed that trick along. it gives flavor and also will knock out some of the sweet cravings we get. it actually tastes pretty good also.
now if you turn into me you wont be as attractive for rake lol. he may not like that to much at all. i wish i could get mine from the store though, no one around me carries it so i have to buy mine by the case from amazon.

[Trixie]

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

i forgot to share the sugar free jelly secret man. if you put a table spoon of stawberry or blackberry in it, it isnt to bad. dry dogging it is pretty much like eating sand.

you guys come on down. i am pretty sure you are adapted to the heat already

I've seen the sugar free jelly forever on your meal plan but totally underestimated how important that tiny piece of information was. Still the best part of the whole breakfast was the seeds from the SF strawberry jelly I immediately ran out to buy the next morning. When we got the cereal Rake asked me why are you buying 3 boxes of this stuff. All I could say was "I wanna be like Guns"

[guns01]

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

today:

45min treadmill am fasted cardio

traps/delts/abs
10 min treadmill warmup
rumble roller work and stretching
rotator cuff work
db shrugs 50x20 60x20 70x20 85x20 100x20
reverse pec deck ss 60x20ss 75x20ss 90x20ss
banded rear delt ss orange band x10/3
machine lats ss 50x(8)10ss 60x(8)10ss 70X(8)10ss 80x(8)10ss
db lat swings ss 50x30 55x30 60x30 45x30
slide the rack press 95x10 115x10 135x10 (barely got last rep on final set so i judged the strength level very good today)
incline crunches x10/4
machine crunches x10/4
done for the day


meal lineup
meal 1
16oz tilipia
50g cream of rice w/sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
meal 4
16oz ground turkey
1/4 cup sour kraut
9 pieces asparagus
meal 5
16oz chcken
50g basmati rice
meal 6
16oz ground turkey

[SwoleZilla]

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

will def pick some up.

[guns01]

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

im pretty carb sensitive but ijust added this recently. you think sugar free jelly would be a better option if im sensitive to carbs?

yeah it works way better. i am also carb sensitive also so i eliminate all sugar when i go into dieting down

[SwoleZilla]

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

that's not to high in sugar. the best two berries i have found to use in people that can tolerate sugar in cutting diets are blueberries and rasberries. those 2 berries are also great for fat burning and very low cal as long as your not carb sensitive it shouldnt be an issue at all.

im pretty carb sensitive but ijust added this recently. you think sugar free jelly would be a better option if im sensitive to carbs?

[guns01]

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

today:

45 min treadmill am fasted cardio

chest/bis
10 min treadmill warmup
rumble roller work and stretching
rotator cuff work
low incline db press 25x8 45x8 60x8 85x8 100x8 105x8 110x7
incline bb press 155x6 185x6 205x6 225x6 245x6 (slight twinge in my freaking shoulder. idk where it came from but i have a good idea cause i had a little friend hanging out in there that prob pinched a nerve)
banded hs decline ts 70x15ts 70x11ts 70x11ts orange medium band was used
hex press ts 45x11ts 45x9ts 45x7ts
bench pushups ts x11 x9 x6
standing db curls (run the rack) 20x10as 25x10as 30x10as 35x10as 40x10as 45x10as 50x6ds 45x8ds 40x10ds 35x10ds 30x10ds 25x10ds 20x10 these were all done non stop
db hammers ds 60x5ds 45x10ds 40x15ds 35x20ds 30x20ds 25x20ds 20x20 done
ez bar reverse curls 65x12 75x12 85x12 95x12
quick short and absolutely brutal. great day and i feel pretty awesome other than a tender shoulder.


meal lineup
meal 1
16oz tilipia
50g cream of rice w/sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
50g basmatti rice
meal 4
16oz ground turkey
50g basmati rice
meal 5
16oz chcken
50g basmati rice
meal 6
16oz ground turkey

[guns01]

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

i put blueberries in it really not bad with that. need to try the jelly

that's not to high in sugar. the best two berries i have found to use in people that can tolerate sugar in cutting diets are blueberries and rasberries. those 2 berries are also great for fat burning and very low cal as long as your not carb sensitive it shouldnt be an issue at all.

[SwoleZilla]

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

i put blueberries in it really not bad with that. need to try the jelly