Follow Along G's Run to the NA's

[guns01]

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

I’m digging the prone shrugs, I keep forgetting to do face down shrugs on an incline bench.


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really good for getting a nice contraction and stretch on the low trap and rhomboids for sure

[Pushtoday]

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

I’m digging the prone shrugs, I keep forgetting to do face down shrugs on an incline bench.


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[guns01]

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

today

cardio/calves/back/rear delt

35 min incline treadmill am fasted
vacuum 3 sets 15 sec

seated calf raise ss 50x8ss 100x8ss 125x8ss 150x8ss
tibia raise ss ss50x20/4
t bar row (progrip) 45x10/2 90x8/2 135x8 145x8
prone shrugs 45x12 70x12 90x12 115x12
rack chins x15 x12 x10 x8(30sec loaded stretch)
rope face pulls 80x12 90x12 100x12 120x12
db shrugs 55x10 65x10 75x10 85x10
rear db lats 20x10 25x10 30x10/2

done for the day. feeling pretty good today. nice and strong really good pump going. pace and tempo wasnt to bad at all for the most part. got hung up by a couple old timers and had to wait on one machine but other than that moving good. no dizzy issues today either which is a nice plus. really nailed the mid back and traps nicely. all in all a really good 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
1 cup broc
meal 6
8oz turkey
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

35 min incline treadmill am fasted
vacuums 3x 15 secs

standing cable crunch 1.5 55x15 70x15 85x20
glute bridge w/iso x10(10s)/4
adductor 80x15 100x15 120x15
leg press #1 90x10 180x10 270x10 360x10 450x10 540x10 630x10
prowler drag 270x40yards/2 360x40yards 450x40yards
leg press #2 720x6 810x6 900x6 990x6
spider bar squats w/chains x10 155x8 245x8 245+1c x8 245+2c x8 245+3c x8 (end weight was 360lbs of chain total bar weight)

done for the day. absolutely destroyed some legs today. knees were a tad bit achy after cardio this am but not to bad. i was kind of worried going in that they were going to give me some issues but none at all. i did have a little issue with hip/lower back but nothing crazy bad just a little bit tight. glutes were trying to cramp up a little bit but they held good for the duration. did get pretty freaking heavy and it felt great. pump haha was absolutely stupid and i am pretty sure that every drop of carbs from yesterday are completely gone. damn good 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
1 cup broc
meal 6
8oz turkey
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

No bacon?

bacon will come on my burger this weekend trust me. only plus up i got today was with carbs and it was only 200. but yes bacon is coming. as a matter of fact i had it with my cheat last weekend. bacon sausage and ham

[BABY1]

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

No bacon?

[guns01]

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

Refeed, refeed, refeed!
Good deal, and reducing cardio....[emoji6]


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hell yeah man. feeling good and happy. not as high of a refeed as i would have liked but i get to keep the free meal in on the weekend. so i am not complaining. may be taking the cals up a smidge next week also. so that is always good. cool thing is i am actually looking tighter every week, without all the orals fat burners and additional cardio. so the track is good to go

[Pushtoday]

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

Refeed, refeed, refeed!
Good deal, and reducing cardio....[emoji6]


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[guns01]

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

today

cardio/calves/chest/delts

45 min incline treadmill am fasted
vacuums 3sets 15sec

machine toe press 150x20 170x20 190x20 210x20(ouch)
flat db press 25x20 40x15 55x12 70x10 80x8 90x8 (came close to failure prob could have pushed up to hundo but still playing safe)
machine incline press (rp) 150x15 195x12 225x4 rp250x13 x3 (got to move weight up again next week)
dips ss x8/4ss
machine flys ss ss90x10 ss105x10 ss120x10 ss135x10
reverse pec deck fly 75x20/2 90x20 105x12
db lats 25x10/4

done for the day. went in a little dry and dehydrated today but not to bad. no issues at all today and guts are actually pretty damn good for a change. felt nice and strong but shut the db press down 1 set shy just to be safe. it's not my focus movement for this block so i didnt want to push it early on. i will up it next week. fantastic pump again today and i am doing a small refeed today. cardio gets cut back tomorrow as well. so we are going to have one hell of a good week. back to back great days

Refeed



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

[guns01]

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

today

cardio/abs/back

45 min am fasted incline treadmill
vacuums 3 set 15 sec

hanging leg raise x15/4
ds db rows 60x8 70x8 80x8 100x8 110x8 120x8
dante hs iso pull downs 45x15 70x12 rp 100x13rp x3 (got to raise the weight next week)
dante low rows 55x15 70x15 85x15 100x15
rack pull shrugs (high pull grip w/3sec contract) 135x8 185x8 225x8 275x6

done for the day. nasty and great session today with an intense pace. trained with the mrs today on a time line and we didnt disappoint at all, we were freaking moving. got some pretty heavy work in with very very little rest between sets. fantastic pump across the board and everything felt great. a very good day in the books for sure. well i should say the hanging leg raises kick my ass but that's nothing new. my legs are damn heavy haha. another successful day in the books and another step closer.


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
6oz turkey
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
1 cup broc
meal 5
8oz chicken
1 cup broc
meal 6
8oz turkey
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

Man I love that, eat a big ass cheat meal and lose weight!


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you and me both man. shows that my metabolism is firing nicely right now

[Pushtoday]

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

Man I love that, eat a big ass cheat meal and lose weight!


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[guns01]

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

today

off day

just wanted to make note from yesterday since i am completely off for a rest day today. so after that nice hefty meal and my normal eating i feel pretty good and energized. i actually slept in an hour also so that probably helped too. i am actually a half pound lighter this am than i was on an empty tank yesterday. so the plus up actually cranked up my metabolism even more so. light day of eating today since it's a non training day for me. we may be adding in a mid week refeed cutting back on cardio and having the free meal on saturday or sunday. so right now life is good haha. we will see on weds if that's the route we take.

non training


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
light mushrooms and onions
meal 2
8oz turkey
1 cup green vege
meal 3
6oz turkey
1 thomas english muffin
light sugar free jelly
1 cup green beans
meal 4
8oz sirloin
1 cup broc
meal 5
8oz chicken
1 thomas english muffin
light sugar free jelly
1 cup broc
meal 6
6oz turkey
1 cup broc
meal 7
2 cups egg whites
light mushrooms and onions

[guns01]

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

Looks like an awesome start to your day! The breakfast...yeah boy!!!!

being so down and depleted out, it is like magic and tasty too

[BABY1]

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

Looks like an awesome start to your day! The breakfast...yeah boy!!!!