Follow Along G's Run to the NA's

[Uncle Ric]

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

thanks man. i am actually surprising myself out how much i am improving not just in density and hardness but in training as well. i should be coming back down now. i am guessing it's because cardio is pulling back a little bit and cals are getting a plus up strategically. it's def working for sure

Nice!!

Fitnessgeared.com

[guns01]

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

Nice job brother. You just keep stringing these solid sessions together.[emoji1320]


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thanks man. i am actually surprising myself out how much i am improving not just in density and hardness but in training as well. i should be coming back down now. i am guessing it's because cardio is pulling back a little bit and cals are getting a plus up strategically. it's def working for sure

[Pushtoday]

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

Nice job brother. You just keep stringing these solid sessions together.[emoji1320]


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[guns01]

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

today

cardio/abs/arms

25 min incline treadmill am fasted
dante vacuum 4set 15sec

hanging knee ups x15/4
rope press downs x10/4 (warmups)
db curls 20x10 25x10 30x10 35x10(warmups)
giant sets (6 rounds total)
rope push downs 6 sets 8 reps gs
pro db kickbacks 20x8 25x8/5gs
bench dips x8/6gs
standing bb curls 60x8 70x8 80x8/3gs
db hammers curls gs 25x8gs 30x8gs 35x8/3gs
rope curls 6sets 8 reps

done for the day. went and trained with my buddy at his facility again today. so no clue on some of the weights just went 3/4 down the stack and add a plate each set. super fast paced and painful pump session. strength held out really well even with the tempo. we were moving smoking fast too. i may have went a little to hard and heavy though and aggervated my elbows a tad bit. they are kind of iffy right now and i will def know for sure tomorrow. at least no pressing tomorrow and sunday is off to heal. oh and monday also no pushing. all in all a great day with one more to go to finish out another great progressive week.


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1/4tsp salt
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
8oz turkey
3/4 cup jasmine rice
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms

[guns01]

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

intensity noun
in·ten·si·ty | \ in-ˈten(t)-sə-tē
: the quality or state of being intense
especially : extreme degree of strength, force, energy, or feeling


con·sis′tent·ly adv.
In an expected or customary manner; for the most part:

got the blinders on like a clydsdale pulling a beer cart man. i can see the light at the end of the tunnel and focus is lazer beam like for sure. i am ready and just holding on trying not to crash and burn holding conditioning. much more tolerable than the qual show for damn sure

[Pushtoday]

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

Intensity, consistently!!

intensity noun
in·ten·si·ty | \ in-ˈten(t)-sə-tē
: the quality or state of being intense
especially : extreme degree of strength, force, energy, or feeling


con·sis′tent·ly adv.
In an expected or customary manner; for the most part:

[Pushtoday]

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

Intensity, consistently!!



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[guns01]

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

today

cardio/calves/back

25 min incline treadmill am fasted
dante vacuum 4set 15sec

calf raise on hack 45x20 90x20 135x20 180x20
wide grip partial pulldowns 85x10 100x10 120x10 140x10 160x10 180x10
hs iso low rows 45x10 70x10 90x10 115x10/3
hs iso pull down progrip 45x10 70x10 90x10 115x10/3
seat dante low rows 40x12 55x12 70x12 85x12 100x12 120x12
rope face pulls 6sets of 12

done for the day. went over to my buddies facility today and crushed some back. got a really nasty pace and pump going right out of the gate. we were going back to back with no rest whatsoever. pushed the volume up a little bit and changed some movements up. strong but had to keep the weight down a tad bit for the pace and not failing on anything. come close on the final set so i think we picked pretty well. all in all a great session. other than legs being sore as all hell no other issues at all today. bringing the end of the week down with a good trend of still progressing along nicely.


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1/4tsp salt
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
8oz turkey
3/4 cup jasmine rice
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms

[guns01]

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

today

cardio/abs/legs

25 min incline treadmill am fasted
dante vacuum 4sets 15sec

1.5 crunches 70x20 80x22
lying leg curls 50x20 60x20 70x20 80x20 90x20 100x20
adductors 190x20/4
abductors 70x20 80x20/2
leg press 200x20 400x20 490x20 580x20 670x20 760x20
goblet squats 60x10 70x10/5

done for the day. so since i have been going heavy and doing death sets at the end of each movement. i programmed in some nasty high reps stuff today just to confuse the hocks for the day. i kept the pace pretty quick as well because i was actually running behind this am. cool thing is i damn near crawled out of the gym today from the nasty pump i got. it was insane and stupid at the same time. actually went in today and finished with no issues at all whatsoever. with the refeed added in today, tomorrow and friday should be outstanding.


refeed

meal 1
3 whole eggs
1 cup egg whites
8oz red potatoes
2 english muffins
light sugar free jelly
2 cups spinach
meal 2
8oz turkey
2 english muffins
light sugar free jelly
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1/4tsp salt
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
2 english muffins
light sugar free jelly
3/4 cup jasmine rice
1 cup broc
meal 6
8oz turkey
2 english muffins
light sugar free jelly
3/4 cup jasmine rice
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms

[pgcc0313]

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

only thing driving the bus right now is positivity and pure will man haha. that is on tues thurs and friday until the tanks are back full. i love it

Good luck mz'an, I'm watching.

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[guns01]

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

I love the positivity.



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only thing driving the bus right now is positivity and pure will man haha. that is on tues thurs and friday until the tanks are back full. i love it

[Pushtoday]

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

I love the positivity.



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[guns01]

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

today

cardio/calves/chest/delts

30 min incline treadmill am fasted
dante vacuum 4sets 15sec

seated calf raise ss 45x8ss 90x8ss 115x8ss 140x8ss
tibia raise ss ss50x20 ss60x20/3
machine press rp 80x20 100x15 120x12 150x8 220x4 rp250x10rp x6
machine incline press rp 150x15 180x12 240x4 rp280x10rp x6
hs decline press rp 45x15 90x12 115x4 rp130x11rp x5
machine shoulder press rp 120x15 130x12 140x4 rp150x12rp x4
db lats 20x20/4
reverse pec deck fly 60x20 75x20/3

done for the day. way slow start and in super early. so cardio and training were damn close together. all good though since once i got going good damn if i didnt go up in weight on everything and also increase all my numbers. so strength and endurance are all rocking like a champ. no real issues at all today. a little bit of forearm splints but nothing to bad at all. hips and knees are better from deads yesterday so super stoked about that. my buddy also got a belt squat in for his facility so the slaying will be nasty tomorrow. i did notice today that the pump went away pretty quick post training, so my tanks are def on e after training. so i am not holding any glycogen whatsoever. it's all getting burned off. tomorrows refeed should or hopefully carry me through the remainder of the week.


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1/4tsp salt
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
8oz turkey
3/4 cup jasmine rice
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms

[guns01]

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

today

cardio/abs/back

30 min incline treadmill am fasted
dante vacuum 4set 15sec

rope crunches 60x20 70x20 85x15/2
mag grip low rows 85x8 100x8 120x8 140x8 160x8 180x8
swiss bar pull downs 100x8/2 120x8/2 140x8/2
dante bent row 90x8 140x8 190x8/4
deads 135x8 185x8 235x8 295x8 345x8
seated dante low rows 55x10 70x10 85x10 100x10 120x10/2

done for the day. super super slow getting going today. just straight up dragging ass. so warming up took a little bit to get going but once i did it was pedal to the metal. i think i drag when i know i am a little pressed for time sometimes but i got the pace going nicely. got a sick pump and actually moved some really good weight around. even though i was dragging i am def happy with the session. overall a really good strong day. knees and hips are a little beat up now from the deads haha. i had to push it a little bit.


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1/4tsp salt
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
8oz turkey
3/4 cup jasmine rice
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms

[guns01]

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

I had to google it. Irish Breakfast Burger?


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yessir. mine was maybe a little different. it had a fried egg burger, banger sausage corned beef hash cheese and lettuce tomato and onion. it was tasty as all hell but right now after a week of starving i think i could cover a piece of card board with cheese and stuff and it would taste good haha. i had pizza on the mind and planned but the mrs wanted to go to a irish place in town, so i went there instead.