Follow Along G's Run to the NA's

[Pushtoday]

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


I had to google it. Irish Breakfast Burger?


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[guns01]

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

yesterday

cardio/back

30 min incline treadmill am fasted

one arm machine row 80x12 100x12 120x12 140x12 160x12 180x12
one arm supp pull downs 30x12 40x12 50x12 60x12 70x12/2
mag sup grip pull downs ss 85x12ss 100x12ss 120x12ss 140x12ss
stand dante cable low rows ss ss40x12 ss55x12/3
hypers x20/4

done for the day. session ran a little long because we ran into a couple that i hadnt seen in a year. well the husband i hadnt the wife i had seen about 4 months or so ago. so i spent the first part catching up before training haha. so to say the pace was break neck would be an understatement. went back to back with no rest whatsoever with the mrs. just long enough to change the weight and go. still great strength and hell of a nasty pump. did some posing in the end and i was actually blown away at how much i had tightened up this week alone and i am already ready to go. so improvements are getting better and better even in and at peak miserable stage. free meal day so that's motivation in itself.

free meal

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
cheat meal
irish breakfast burger
nachos and fries
bread pudding

[guns01]

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

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what my joints are going to feel like haha. so worth it in the end though. just have to be very cautious

[Pushtoday]

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

Proviron and winny....even drier conditions coming


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[Pushtoday]

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

Proviron and winny....even drier conditions coming


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[BABY1]

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

Always packing a punch of a day! You rock!

[guns01]

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

today

cardio/abs/arms

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

.5 machine crunches 70x30 80x44
cable press downs 80x20 100x20 110x20 120x20 130x20 140x20
close grip bench rp 135x15 185x12 225x4 rp235x9rp x3rp x3rp x1
skullies rp 80x15 110x12 100x4 rp110x11rp x5 (dicked the dog on this one and grabbed the wrong bb)
seated one arm machine curls 20x20 30x15 40x12 50x10 60x8 70x8
machine preachers 40x8 50x8 60x8 70x8 80x8
thumb over db hammers 20x15 25x12 30x10 35x8

done for the day. slow starter again but had a partner show up. so the pace and intensity cranked up right away. great pace, really good strength and improvements. the pump was intense and lasted for about 2 hours post workout. i did mess up on the skullies and grabbed the wrong bb so my jump was off and then back down and then back up. eh, i will get it better next week. one more session this week and if it goes like today another excellent week will wrap up nicely. looking and feeling great but starving like marvin

add ins
50mg win
50mg prov



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

Jesus brother, of course you rolled solo today. You fuckin broke your training partner the day before...Bwahaha

i really did man. he txt me in the afternoon and said he could barely walk and sitting on the shitter was a task haha. i think i may have picked up on why i have issues slow going. if i train solo, it's a huge pain to get rolling and pacing myself. that's normal for me because i either go to fast or to slow. i just made that observation yesterday haha. i do enjoy training solo but depleted and dragging it can be a challenge on the tempo

[Pushtoday]

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


Jesus brother, of course you rolled solo today. You fuckin broke your training partner the day before...Bwahaha

[guns01]

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

today

cardio/calves/back/rear delts

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

machine toe press 150x8 170x8 190x8 210x8
chins x10/6
hs iso row(PG)constant tension 45x10/2 70x10/2 90x10/2
prone shrugs 45x12 70x12 90x12 115x12 135x12/2
db shrugs 60x10 70x10 80x10 100x10
cable face pull 80x10 90x10 100x10 110x10 120x10 140x10
rear delt rows 95x8/6

done for the day. rolled solo today so it was slow going getting motivated but after a few good sets i got cranking. i actually got the pace going a little to fast i believe haha. got an excellent pump really focused on the tension and contractions. strength was also really good today. bad bicep wasnt an issue today at all but the other was hinting at cramping haha. no issues with either one though, just little heads up letting me know i am dry and not to mess around. all in all another great day in the books.


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

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

1.5 crunches 70x20 80x22
seated leg curl w/iso 75x10 90x10 105x10 120x10 135x10 150x10
adductors 190x10/6
bulgarian split squats 25x8 40x8 55x8 70x8 85x8 100x8 amrap 55x27
leg extension ss 85x10ss 100x10ss 115x10ss 130x10ss 145x10ss 160x10ss
goblet squats (heel elevated) ss ss55x10 ss65x10 ss75x10/4

done for the day. nice nasty strong day today. so much so that i made my partner have to take a dump throw up and he quit on me haha. got a nice steady pace going and didnt let up at all. everything felt good and smooth. the pump was so bad that it kept pushing down my knee sleeves. all in all a great day with no complaints whatsoever. actually moved up on both the split squat and extensions. still stringing them together. got some new peach sugar free jelly to test out today and it is delicious. i had to recheck the label and make sure it was sugar free it was so good.


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

[guns01]

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

yesterday

cardio/calves/chest/delts

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

seated calf raise ss 50x20ss 75x20ss 100x20/2ss
tibia raise ss ss50x20 ss60x20/3
machine press rp 80x20 100x15 120x12 150x8 210x4 rp 240x11rp x5
machine incline press rp 150x15 180x12 240x4 rp275x11rp x5
hs decline press rp 45x15 90x12 115x4 rp125x11rp x5
machine shoulder press rp 120x15 130x12 140x4 rp150x11rp x5
reverse pec deck fly 75x8 90x8 105x8 120x8
db lats 25x8 30x8 35x8 40x8

done for the day. another excellent day in the books. super strong and outstanding pump with a real good pace. made improvements on all my numbers either weight or reps from last week. still a little slow warming up but again after a few sets everything was firing nice and smoothly. only issue today was bicep tendon is aggervated still but got legs and refeed today, so it will have time to rest up. stringing them together for a while now, so i am super happy about that. dry as a bone going in and for the day.


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

[BABY1]

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

Lookin good guns!

[guns01]

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

Great job brother, what’s the timeframe before the next change in training/diet? I only ask because you seem to be excelling in this “block”.


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no clue man. he has me checking in every 2-4 days now. he has been telling me that we may add in more food and lower cardio etc... depending on how i look day to day. hell i am content right now with one refeed and a free meal on saturday. if we can keep that i can truck on through up till show time. it seems like it's giving me enough to hammer my workouts through the week and i dont feel all that bad until friday and then i am still strong as a bull, it's more of a mental thing to push through the fatigue from the week of grinding. i am liking this phase a lot though. we will see when i add in the nasty orals again this upcoming week if that crushes me even more or if it fuels the fire.

[Pushtoday]

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

Great job brother, what’s the timeframe before the next change in training/diet? I only ask because you seem to be excelling in this “block”.


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