Follow Along G's Run to the NA's

[guns01]

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

yesterday

cardio/abs/legs/cardio

45min stepmill am fasted
30 min stepmill pm

ab wheel x15/4
standing cable crunch w/vac 70x15/4
Warmup Tri Set
leg extensions 70x20ts 85x20ts 100x20ts
lying leg curls ts 60x20ts 70x20ts 80x20ts
adductors ts ts190x20/3
Giant Set
leg extension 3sec hold gs 150x10
leg extension 115x10-9-8-7 down to 1
seated leg curls 3sec hold gs 150x10
machine leg press gs 300x10
machine leg press gs 300x10 (different machine)
hack 90x10 180x10 270x10 cs360x8cs x7cs x6cs x6cs
Tri set
belt squat ts 90x10ts 180x10ts 270x10ts
vertical leg press ts 90x10ts 180x10/2ts
one leg leg press ts 100x10/3

done for the day. pulled way way back on the intensity but still going hard. nowhere near enough gas to hammer the hell out of all the normal giant sets so we opt for a little more mini giant sets and some cluster sets to hit some upper limits of weights. that way i can still hold onto some mass and density the last couple of weeks. it will come down even more next week and the clen is also making it hard as hell to do a lot of anything. i used to love the way it made me feel in my 20s and now i absolutely freaking hate it. now i am tired irritable hungry and amped up out of my mind and shaking like a cat shitting razor blades. i have dropped 4 pounds since adding it in and tightened up crazy fast though. so it def took the stall out big time. the trade off is the nasty feeling it gives. good session though and actually pretty strong still. i was waiting for my abs to lock up as soon as i started them but no issues at all there. so i will chalk it up to an excellent day.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
6oz turkey
3/4 cup jasmine rice
sugar free jelly
meal 7
8oz sirloin
6oz purple potatoes
onions and mushrooms

[guns01]

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

today

cardio/abs/arms/cardio

45min stepmill am fasted
30 min stepmill pm

machine crunch 55x15/4
standing cable crunch w/vac 70x15/4
curl bar press downs 30x10 42.5x10 65x10 72.5x10 80x10 ds90x10ds 72.5x10ds 50x10ds 42.5x10ds 35x10ds 30x10
cable curls 30x10 35x10 42.5x10 50x10 ds65x10ds 42.5x10ds 35x10ds 30x10ds 25x10ds 20x10
one arm db french press ss 25x10ss 30x10ss 35x10ss 40x10ss 45x10ss
seated db curls ss 25x10 ss30x10 ss35x10 ss40x10 ss45x10
db skullies ds 50x10ds 40x10ds 30x10ds 25x10ds 20x10
rope curls ss x10/4ss
rope press downs ss x10/4
preacher curls 30x10 40x10 50x10 60x10 70x10

done for the day. least favorite day of the week by far haha and no training partner so my boy got worn out again haha. goal was to push as much blood in as possible and get a nasty pump going. well we def succeeded in that one big time. strength was also good again today and actually felt a bit better. clen got added in this am with some yohimbine, so that could be why haha. i am shaking like a cat shitting razor blades on a very small dose. all good and a great session in the books. supplement additions and some changes which i will note.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
6oz turkey
3/4 cup jasmine rice
sugar free jelly
meal 7
8oz sirloin
6oz purple potatoes
onions and mushrooms

supps
test c drops to 250 wk
mast 500 wk
tren a 500 wk
clen 40mcg first thing am
yohimbine 10mg first thing am
50mcg t3 eod
25mcg t3 on opposite days

added in taurine at 2500 for now for cramping. may need to up it but i started a little on the low end

[guns01]

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

yesterday

cardio/abs/delts/cardio

45min step mill am fasted
30 min step mill pm

ab wheel x15/4
machine crunch 55x15/4
reverse hypers x10/4
incline db rear delt destroyer set 50x40ds 40x30ds 30x30ds 20x10ds 10x10
stand heavy db lat partials ds 50x20ds 40x20ds 30x20ds 25x20ds 20x20ds 15x10 full range over head
sm shoulder press 95x10 145x10 195x10 ds 195x5ds 170x5ds 145x5ds 115x5ds 95x10
incline db rear lats ds 40x10ds 30x10ds 20x10ds
db lat ds 40x10ds 30x10ds 25x10ds 20x10
machine lat 40x10 60x10 80x10 ds100x10ds 80x10ds 60x10ds 40x10ds 30x10
bb upright row ds 80x10ds 70x10ds 60x10ds 50x10ds 40x10ds 30x10ds 20x10

done for the day. gym was shit house slammed so i had to opt for no giant sets and go with a different intensity approach. so the theme was a nasty drop set day of pure pain. hell of a brutal session with a painful pump. i was actually pretty surprised at my strength levels for the day going in. wasnt really feeling it to start off with and all the people irritates the ever more piss out of me. head down and to work. no bad issues at all other than the lower back still being an issue. rolling 3 times a day, rehab crap and fascia blasting 2x per day. got 3 weeks to get it unjacked.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
6oz turkey
3/4 cup jasmine rice
sugar free jelly
meal 7
8oz sirloin
6oz purple potatoes
onions and mushrooms

[guns01]

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

Can’t wait to see what you’re bringing....sounds like you’re getting into the grainier, drier than dry, crispy conditioning.


Sent from my iPhone using Tapatalk

it's all starting to come together nicely cracked top 10 last year, so hopefully with a little better package i can move it up a few spots.

[Pushtoday]

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

yesterday

cardio/abs/back/cardio

45min step mill am fasted
30 min step mill pm

ab wheel x15/4
standing cable crunch w/vac 55x15 70x15/3
wide ng pull downs 85x10 100x10 120x10 140x10 160x10 180x10 forced neg 120x10
low row medium ng 100x10 120x10 140x10 160x10 180x10 200x10 forced neg 140x10
Giant Set 1
sup grip pull downs gs 120x10
sup grip bent row gs 135x10
incline db seal row gs 40x10
low row gs 160x10
hs iso low row gs 45x10
bent row ds gs 135x10 (back didnt like this at all)
hs iso low row gs 45x10
Giant set 2
hs iso low row gs 45x10
prone row dead stop gs 145x10
low row gs 160x10
incline db seal row gs 40x10
sup grip bent row gs 135x10
pull down 120x10
incline sup grip pull downs gs 70x10-9-8 down to 1
lat rack pull gs 135x10
Giant Set 3
cable pull overs gs 75x10
hs iso pull down forced stretch gs 90x10
ng medium pull down gs 120x10
incline sup grip pull down gs 85x10
incline pro grip pull down gs 85x10
low row lean forward gs 70x10
low row gs 160x10
rack pull lat focus gs 135x10
Giant Set 4
hs iso row gs 180x10
cable pull over 57.5x10
hs iso pull downs gs 90x10
sup grip pull downs gs 100x10
ng pull downs gs 120x10
cable pull overs gs 57.5x10
low row 160x10 3sec contract
reverse hypers 90x10

done for the day and smoke checked. low back is absolutely wrecked and completely uncomfortable. so a huge pain in the ass. dead stop bent rows were a no go after the first set so i swapped them out with prone rows. was a good choice and got really good contractions with almost zero stress on the lower back. actually other than the pullovers nothing else really aggervated it more. tired starving and beat up haha. going in nicely for sure.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
6oz turkey
3/4 cup jasmine rice
sugar free jelly
meal 7
8oz sirloin
6oz purple potatoes
onions and mushrooms

Can’t wait to see what you’re bringing....sounds like you’re getting into the grainier, drier than dry, crispy conditioning.


Sent from my iPhone using Tapatalk

[guns01]

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

yesterday

cardio/abs/back/cardio

45min step mill am fasted
30 min step mill pm

ab wheel x15/4
standing cable crunch w/vac 55x15 70x15/3
wide ng pull downs 85x10 100x10 120x10 140x10 160x10 180x10 forced neg 120x10
low row medium ng 100x10 120x10 140x10 160x10 180x10 200x10 forced neg 140x10
Giant Set 1
sup grip pull downs gs 120x10
sup grip bent row gs 135x10
incline db seal row gs 40x10
low row gs 160x10
hs iso low row gs 45x10
bent row ds gs 135x10 (back didnt like this at all)
hs iso low row gs 45x10
Giant set 2
hs iso low row gs 45x10
prone row dead stop gs 145x10
low row gs 160x10
incline db seal row gs 40x10
sup grip bent row gs 135x10
pull down 120x10
incline sup grip pull downs gs 70x10-9-8 down to 1
lat rack pull gs 135x10
Giant Set 3
cable pull overs gs 75x10
hs iso pull down forced stretch gs 90x10
ng medium pull down gs 120x10
incline sup grip pull down gs 85x10
incline pro grip pull down gs 85x10
low row lean forward gs 70x10
low row gs 160x10
rack pull lat focus gs 135x10
Giant Set 4
hs iso row gs 180x10
cable pull over 57.5x10
hs iso pull downs gs 90x10
sup grip pull downs gs 100x10
ng pull downs gs 120x10
cable pull overs gs 57.5x10
low row 160x10 3sec contract
reverse hypers 90x10

done for the day and smoke checked. low back is absolutely wrecked and completely uncomfortable. so a huge pain in the ass. dead stop bent rows were a no go after the first set so i swapped them out with prone rows. was a good choice and got really good contractions with almost zero stress on the lower back. actually other than the pullovers nothing else really aggervated it more. tired starving and beat up haha. going in nicely for sure.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
6oz turkey
3/4 cup jasmine rice
sugar free jelly
meal 7
8oz sirloin
6oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/abs/chest/cardio

45 min step mill am fasted
30 min step mill pm

reverse hypers 50x15/4
stand cable crunch w/vac 55x15 70x15/3
hs incline press 45x10 70x10 90x10 115x10 135x10
Giant Set 1
decline db press gs 65x10
flat db fly gs 30x10
hs flat press force neg gs 70x10
incline db fly gs 35x10
Giant Set 2
incline db fly gs 35x10
flat db press gs 65x10
flat db fly gs 30x10
decline db press gs 65x10
incline bb press gs pause 135x10
Giant Set 3
cable fly high to low gs 35x10
flat db fly gs 30x10
incline bb press gs 135x10
decline fly gs 30x10
flat db press gs 65x10
incline bb press gs 135x10
Giant Set 4
incline bb press super slow gs 135x8 (failed)
flat db fly gs 30x10
decline db pullover fly gs 20x10
incline bb press gs 135x10
cable fly high to low gs 30x10
Finisher
hs bench 70x30

done for the day. way more forced reps than i would have liked today. so strength is def down a bit and so is endurance. the trade off is the wind and heart rate are about as solid as they can be. the muscle just tanks off on me way to early. pump was absolutely crazy though and i figured i would be much weaker than i was. joints are holding up pretty good but my legs are smoked and like walking around dragging tree trunks around. they are worn out big time. all and all a successful day in the books but exhausted.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
6oz turkey
3/4 cup jasmine rice
sugar free jelly
meal 7
8oz sirloin
6oz purple potatoes
onions and mushrooms

[guns01]

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

I like where this is going. Maybe if you get more beat down and depleted, someone will be able to keep up training with you...bwahaha.
Keep crushing brother!


Sent from my iPhone using Tapatalk

wife and son couldnt keep up on monday. yesterday my normal training partner was out preforming me on chest but now he out weighs me by about 15 pounds or so. i told him go ahead and enjoy it, i will still kill him on back and legs even at my weakest haha

[Pushtoday]

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

yesterday

cardio/abs/legs/cardio

45min step mill am fasted
30 min step mill pm

ab wheel x15/4
machine crunch 55x15/4
Tri Set warmup
leg extensions ts 70x20ts 85x20ts 100x20ts
lying leg curls ts 60x20ts 70x20ts 80x20ts
adductors ts ts190x20/3
squats 135x10 225x10
Giant Set 1
squats gs 315x10gs
hack forced neg gs 180x10gs
leg curls gs 100x10
leg extensions 3sec contr gs 135x10
reverse hack gs 270x10
seated leg curls 3sec contract gs 150x10
bb reverse lunge gs 45x10
Giant Set 2
leg extensions gs 145x30
leg press gs ds 670x12ds 490x30
leg extensions gs 180x10
machine leg press gs 400x10
Giant Set 3
forced stretch hypers gs x10
belt squat gs 270x10
machine leg press gs 400x10
squats gs 275x10
sissy squat gs x10

done for the day. so we are into the open nasty stretch how and the suck is in full effect. no more off days and cardio 2x a day 7 days a week with am and pm sessions. so we are strapping the boots up and getting after it a little bit. already pretty damn lean but we are going to push down as lean and depleted as possible and then fill back out full and nasty. tired hungry and ran down so far but still got in a pretty good and heavy session. probably wont be a lot more of these but i will give it 100% regardless. everything went smooth with no issues until i finished and my back felt a little bit off and tweaked. so it is not jacked to the point of being messed up but i am pretty damn close to it. so double fascia blasting sessions daily along with additional stretching and ab work. all good though and happy with the progress. i was so tired yesterday i was failing asleep in my chair waiting to eat my last meal haha.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
6oz turkey
3/4 cup jasmine rice
sugar free jelly
meal 7
8oz sirloin
6oz purple potatoes
onions and mushrooms

I like where this is going. Maybe if you get more beat down and depleted, someone will be able to keep up training with you...bwahaha.
Keep crushing brother!


Sent from my iPhone using Tapatalk

[guns01]

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

yesterday

cardio/abs/legs/cardio

45min step mill am fasted
30 min step mill pm

ab wheel x15/4
machine crunch 55x15/4
Tri Set warmup
leg extensions ts 70x20ts 85x20ts 100x20ts
lying leg curls ts 60x20ts 70x20ts 80x20ts
adductors ts ts190x20/3
squats 135x10 225x10
Giant Set 1
squats gs 315x10gs
hack forced neg gs 180x10gs
leg curls gs 100x10
leg extensions 3sec contr gs 135x10
reverse hack gs 270x10
seated leg curls 3sec contract gs 150x10
bb reverse lunge gs 45x10
Giant Set 2
leg extensions gs 145x30
leg press gs ds 670x12ds 490x30
leg extensions gs 180x10
machine leg press gs 400x10
Giant Set 3
forced stretch hypers gs x10
belt squat gs 270x10
machine leg press gs 400x10
squats gs 275x10
sissy squat gs x10

done for the day. so we are into the open nasty stretch how and the suck is in full effect. no more off days and cardio 2x a day 7 days a week with am and pm sessions. so we are strapping the boots up and getting after it a little bit. already pretty damn lean but we are going to push down as lean and depleted as possible and then fill back out full and nasty. tired hungry and ran down so far but still got in a pretty good and heavy session. probably wont be a lot more of these but i will give it 100% regardless. everything went smooth with no issues until i finished and my back felt a little bit off and tweaked. so it is not jacked to the point of being messed up but i am pretty damn close to it. so double fascia blasting sessions daily along with additional stretching and ab work. all good though and happy with the progress. i was so tired yesterday i was failing asleep in my chair waiting to eat my last meal haha.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
6oz turkey
3/4 cup jasmine rice
sugar free jelly
meal 7
8oz sirloin
6oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/abs/shoulders

45 min stepmill am fasted

machine crunches 50x15/4
bb shoulder press 95x10 145x10 195x10 (lost strength quick here today)
Giant Set 1
incline rear db lats ds 30x10ds 20x10ds 10x10
sm shoulder press ds 195x5ds 170x5ds 145x5ds 115x5ds 95x5 super slow
wide upright rows 50x10
overhead db lats 10x10
incline db lats 20x10
incline db rear lats 20x10
incline dante rows 50x10
machine shoulder press 45x10 super slow
Giant Set 2
bent cable rear lat cross gs 20x10
cable lat cross gs 20x10
machine lat gs 40x10
machine press varying heights 120x10
incline db rear lats ds 30x10ds 20x10ds 10x10
sm shoulder press upset gs 95x5us 115x5us 145x5us 170x5
close upright row gs 50x10
overhead lat 1.5s gs 10x10
incline db lats gs 20x10
incline db lats gs 20x10
incline dante rows gs 50x10
Giant Set 3
bent cable rear lat cross gs 20x10
stand cable rear lat cross gs 20x10
incline db rear lat gs 30x10
incline dante rows gs 50x10
db lat ds 30x10ds 20x10ds 10x10 (nasty reps on the 30s)
machine lat ds 80x10ds 60x10ds 40x10
db lat 10x10-9-8-7 down to 1
wide upright rows gs 50x10
sm shoulder press gs ds 195x5ds 170x5ds 145x5ds 115x5ds 95x5 super slow on last set


done for the day. another session in with my son, so he got his ass broke off again. actually he has only missed one day this week. it's funny he gets pissed when i tell him 10 minutes before i am leaving that he has to go. him and my wife get up and go do cardio with me butt crack early as well. my daughter was joining us but started up a new job so she dodged that bullet. 430 is an early wake up call for my whole house haha. anyway pretty good session today, with pretty good strength and a damn good pump. gym lost power about a quarter of the way through so that made it very interesting to say the least. smashed my fingers a little bit and rocked a shin on a weight tree haha. feeling the huger pains from losing my yogurt and cereal in full effect now. kicking my ass actually haha. we are now officially in buckle down mode in the home stretch. posed with ken last night putting on the finishing touches of my best presentation also. so some good additional cal burn there as well.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
6oz turkey
1 thomas english muffin
sugar free jelly
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

yesterday

cardio/back

45min stepmill am fasted

low rows 100x10 120x10 140x10 160x10 180x10 200x10 220x10 160x10-9-8 down to 1
Giant Set 1
sup grip pull downs gs 100x10
sup grip bent rows gs 185x10
incline db seal rows gs 40x10
low row gs 160x10
chest support t bar rows gs 150x10
dead stop bent row gs 185x10
chest support t bar rows gs ds 150x5ds 125x5ds 100x5ds 75x5ds 50x5ds 25x5
Giant Set 2
dead stop bent row gs 185x10
low row gs 160x10
incline db seal row gs 40x10
sup grip bent row gs 185x10
track machine pull down gs 120x10
incline sup grip pull down 85x10
Giant Set 3
machine pull overs gs 135x10
hs dante pull down gs 70x10
rear facing track machine pull down gs 120x10
incline sup grip pull down gs 85x10
incline pro grip pull down gs 85x10
low row lean forward gs 85x10
low row gs 160x10

done for the day. training partner had appts all day yesterday so i had to scramble because all the gyms in the area where closing to clean. literally every single facility in my area closes at the same time to clean. so my son and i knocked this one out with less than an hour in the gym. so to say we were cranking and moving fast is an understatement haha. still moved some damn good weights considering the condensed time. we missed the last round of giant sets but i think we made up for it in the end. bicep where it connects to the shoulder is a tad bit angry and low back is still beat up. other than that a nice solid session. adding in some additional fascia blaster work before bed for the issues. also some new diet changes and compounds added in.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
6oz turkey
1 thomas english muffin
sugar free jelly
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

added in
100mg win
100mg provi

[guns01]

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

yesterday

cardio/chest

45min neighborhood walk am fasted

hs incline 45x10 70x10 90x10 115x10 135x10
Giant Set 1
decline db press gs 60x10
flat db fly gs 30x10
hs bench force neg gs 45x10
incline db fly gs 30x10
Giant Set 2
incline db fly gs 30x10
flat db press gs 60x10
flat db fly gs 30x10
decline db press gs 60x10
incline bb pause press gs 135x10
Giant Set 3
cable fly high to low gs 30x10
flat db fly gs 30x10
incline bb press gs 135x10
decline db fly gs 30x10
flat db press gs 60x10
incline bb press gs 135x10
Giant Set 4
incline bb press (tut) gs 135x10
flat db fly gs 30x10
decline db pullover fly gs 20x10
incline bb press gs 135x10
flat db fly gs 30x10
Finisher
incline bb press 135x30

done for the day. well after a long ass night of sleeping in the floor and being raved by bad weather i figured today would suck. i was tired and run down going in but still managed an awesome session. even better was no issues at all. the neighborhood cardio walk kicked my ass and gave me some nasty shin splints but it didnt effect training today. i actually gauged my weights really well also and was failing at the number i was shooting for. so with no issues other than shin splints haha, i had no other issues at all. well lower back is beat up pretty bad but that's pretty much par for the course.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

[guns01]

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

Geez the poor bastard...it would be cool if the next time he sees you he asks if he can jump in again. [emoji6]


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haha i doubt it. most never come back or if they do they tend to fade away after a couple.

[Pushtoday]

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

Geez the poor bastard...it would be cool if the next time he sees you he asks if he can jump in again. [emoji6]


Sent from my iPhone using Tapatalk