Follow Along G's Run to the NA's

[guns01]

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

today

cardio/abs/back

30 min incline treadmill am fasted
dante vacuum 5sets 15sec

1.5 crunches 70x20 80x24
pro grip machine rows 120x15 135x12 150x10 165x8 180x8 195x8
rack chins x10/6
hs dante pull downs 45x15 90x12 115x4 rp 135x10rp x6
rack pulls 135x6 225x6/4
mag close grip pull downs 85x10 100x10 120x10 140x10
hypers x15/4

done for the day. new week and back to the grind. not as hard getting going today but still a little tired and a tad bit beat up. hips and low back are extra tight and angry. legs are finally almost 100%. other than that felt pretty strong and of course got an excellent pump as i try to push out all the glycogen and fill the muscle up to the max. i did have a little issue with the pulls today. when i moved up to 225 it felt kind of iffy. so i just stayed there and didnt push up heavier. i just slowed down the pulls and squeezed hard for super slow reps and negatives. it did loosen up after 2 sets but i still am not risking getting hurt this close to show time. all in all a really good session. happy with how it went.


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

That’s awesome! Good for him, and good for you.
Can’t put a price on the quality time we get with our kids.


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he is motivated as all hell now and seems to really enjoy it. we will see how long that lasts haha but just like boxing i am paying for it so it is going to get used even if he doesnt want to haha. i think he will stick to it though, he has always enjoyed it when he can go

[Pushtoday]

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

thanks man. i got my son signed up for my primary gym on friday and he finished up school as well. so he is going to be training with me pretty much every day that i dont work with anyone and doing his football and boxing stuff as well. so double days most days haha, he is going to be jacked and tan by the end of summer haha. he tried to keep up with me yesterday both in the gym and eating. came up a little bit short but he gave it hell haha. last little bit in the gym he says "how much we got left" lmao.

That’s awesome! Good for him, and good for you.
Can’t put a price on the quality time we get with our kids.


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[guns01]

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

yesterday

cardio/abs/back/calves

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

3/4 machine crunch 70x30 80x46
one arm machine rows 80x15 100x15 120x15 130x15 140x15 150x15
one arm supp pull downs 25x15 30x15 40x15 50x15/3
ind handle supp low row 25x15 30x15 40x15 50x15 60x15/2
cable pullovers 70x15 80x15 90x15 100x15 110x15 120x15
stand dante low rows 40x15 55x15/3
hypers x15/4
leg press calf raise 275x8 295x8 315x8 335x8

done for the day. went with a fast pace high rep session again today trying to really shock the muscles up a bit with the way higher end rep ranges. seeing if i can force a little more progression. still strong and nasty pump for sure. actually able to get a good pace going even with my son's first day in my regular gym that he isnt used to. elbows were good today so i didnt wreck them yesterday like i thought i had. legs on the other hand are still destroyed, hams are brutalized haha. all in all i would say an unreal finish to a great week. still on the same trend of improvements. something i have also done and i normally use a lot of cinnamon is to add an additional teaspoon into my diet along with adding in some spicy sauces into my meals. just a couple little plus ups to increase my metabolism and try to curb my appetite a little more.

Free Meal 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
Free Meal
2 Big steak burritos covered in cheese
rice with chips and cheese dip
doughnut sundae and a couple cookies

[guns01]

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

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thanks man. i got my son signed up for my primary gym on friday and he finished up school as well. so he is going to be training with me pretty much every day that i dont work with anyone and doing his football and boxing stuff as well. so double days most days haha, he is going to be jacked and tan by the end of summer haha. he tried to keep up with me yesterday both in the gym and eating. came up a little bit short but he gave it hell haha. last little bit in the gym he says "how much we got left" lmao.

[Pushtoday]

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




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[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