Follow Along G's Run to the NA's

[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 50x20/2ss 75x20ss 100x20ss
tibia raise ss ss50x20/4
machine press 80x20 100x15 120x12 150x8 rp200x4 rp230x11rp x5
machine incline press rp 150x15 180x12 240x4 rp270x11rp x5
hs decline press rp 45x15 70x12 90x4 rp115x11rp x5
bb lats 20x10 30x10/3
reverse peck deck fly 75x10 90x10 105x10 120x10
machine shoulder press rp 120x15 130x12 140x4 rp150x11rp x5

done for the day. another slow starting low energy going in day but man i sure did move some good weight. i got an excellent pump also. energy is damn low going in but as soon as i get going and warm, i am actually surprising myself. not that i am not motivated and driven, i am just dragging a little ass post cardio and then only having a couple hours before training makes me feel zapped until go time. no issues at all today and improved again on my numbers. so even though energy levels are in the gutter i am still progressing and not losing any strength, it's actually going up. holding pumps for quite awhile after as well. all in all another really good day in the books. plus up in carbs today and tomorrow as well. so the week should finish strong.

refeed

meal 1
3 whole eggs
1 cup egg whites
8oz red potatoes
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
1 cup broc
meal 6
8oz turkey
2 english muffins
light sugar free jelly
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 4sets 15sec

1.5 crunches 50x20 80x21
meadows rows rp 25x20 45x15 90x12 115x4 rp125x12rp x4
dante hs pulldowns 45x15 90x12 115x4 rp 125x11rp x5
rack pulls 135x8 185x8 225x8 275x8 315x8 365x8
rack chins x15 x12 x8 x8(30sec stretch)

done for the day. doesnt really look like a lot on paper but one hell of a good strong session today. felt really good and got an excellent pump. pace wasnt the best because i kept getting held up having to wait on equipment but still cranked it out. i am super happy with strength still increasing without really increasing my cals hardly at all. i am hoping to be able to stay grainy as all hell while maintaining my density. good stuff across the board and great start to the week. get a small refeed tomorrow with a 200g plus up. so that and weds should make for a hell of a good training week. we will see.


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

I love to see you get a free meal. I’m sure not as much as you do though! Pizza, cannoli, and cookies. That sounds pretty epic. Do you have to force yourself to eat a little slower, so you can enjoy it?


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man, you absolutely know it. that one time i went to the pizza buffet a few weeks back i absolutely stuffed myself to the gills. i know better than to do that now. i see about a 4-5lb jump from fasted to right before bed with these. then it drops a couple of lbs to am fasted the next day and it will all be pretty much gone monday am. cranks my appetite through the freaking roof as well. tastes great but it makes the starving 10x worse i think. gives me something to look forward to at the end of the week though. i do get an additional refeed day this week and another free meal this upcoming weekend. i think in a week or 2 the serious push will start again. i dont think the free meal is going to drop until maybe 1 week out though maybe 2. not sure yet.

[BABY1]

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

[QUOTE=guns01;1029385]chest/bis

db rotator warm ups 5x30 each movement/3
incline bb press 135x20 185x20 225x20 315x5/5
pec dec flyes 60x30 80x25 100x20 120x20
hs incline 90x15/4
db flat press 50x20 70x20 90x15 100x15

straight bar curl 50x30 70x25 90x20 100x15
db hammers 30x20 40x20 50x15x12x12
wrist curls 40x50/3[/QUOTE


AWESOME!!!!

[Pushtoday]

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

I love to see you get a free meal. I’m sure not as much as you do though! Pizza, cannoli, and cookies. That sounds pretty epic. Do you have to force yourself to eat a little slower, so you can enjoy it?


Sent from my iPhone using Tapatalk

[guns01]

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

today

cardio/abs/calves/back

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

machine crunch x15/4 (almost cramped down on these)
machine toe press 150x8 170x8 190x8 210x8
mag sup grip low row 85x10 100x10 120x10 140x10 160x10
one arm supp pull downs 30x10 40x10 50x10 60x10/2
hs iso row ng 45x10 90x10 135x10 180x10
mag sup grip pull downs 100x10 120x10 140x10 160x10
stand bent over low row 40x10 55x10/3
hypers x15/4

done for the day. felt outstanding today going in. must be the motivation from the free meal for today. knees and elbows are a tad bit tender but not impacting anything. they are just letting me know that bf and fluids are way low and i am beating the piss out of them. moved some pretty good weight around today without coming close to failure. 10s were on the menu for today so a little on the higher end. good focus and lots of 2+ sec contractions. all in all a very good session and looking forward to a full day of rest tomorrow. get two refeeds next week and a free meal. good stuff across the board.

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
1 cup broc
meal 6
8oz turkey
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms
Free Meal
3 slices meat lover's pizza with pineapple
cannoli
2 cookies

[guns01]

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

today

cardio/arms/abs

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

ind handle pressdowns 80x20 90x20 100x20 110x20 120x20/2
close grip bp rp 135x15 185x12 205x4 rp 235x10rp x5rp x1
skullies rp 60x15 90x12 100x4 rp110x12rp x4
ind handle reverse pressdowns 60x10 70x10 80x10 90x10 (20sec between sets)
ez bar drag curls 30x10 40x10 50x10 60x10 70x10
one arm machine curls 20x8 30x8 40x8 50x8 60x8
hs preacher curls 25x12 35x12 45x12 55x12
db hammers (thumb over) 20x8 25x8 30x8 35x8
dante 3/4 crunches 3/4 stack x25 stack x31

done for the day. elbows were a tad bit tender going in. i am thinking i went a little heavy and deep on the stretching yesterday and it fired them up a little bit. either that or the added weight of the farmers walks which i am not used to could be the culprit. either way it had no impact on today. i just focused on making for damn sure i didnt lock anything out and aggervate them even more. still making progress on my numbers and reps, which is excellent. the pump as always sucked balls and hurt nasty. super quick pace and everything was firing really well. all in all a really good day in the books. free meal lined up tomorrow and i am ready for it. i am pretty sure my stomach has eaten my liver and pancreas already, so it will be good to put more full into the tanks. even though it's gone as quick as it goes in.


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/calves/back

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

hs pulldowns 45x12 70x12 90x12 115x12 125x12
stand hs low row 45x12 70x12 90x12 115x12 135x12
cable face pulls 4sets of 12
prone shrugs 45x12 90x12 135x12/2
farmers walks 140x40 yards/6

done for the day. went and trained again with my buddy, so again nasty session. tried to kill him and ended up killing my own self haha. great strength kind of and excellent pump. the killing went with the break neck pace. i did have one failure with the farmer's walks. i tried to move up to 180 additional pounds, haha no freaking way. it felt like i was deadlifting 500lbs. big time no beuno on that one. so lost 40lbs on that movement. over all an excellent day in the books. the refeed yesterday was nice but damn if it didnt stoke my metabolism and make me starve 10x more. i was starving going into the gym 30 mins after my pre workout meal and others. it really sucks ass.


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

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

standing 1.5 crunches 70x20 85x16
seated leg curl 70x15 80x15 90x15 100x15 110x15 120x15
adductor 100x15 120x15 140x15/2
leg press 200x8 400x8 600x8 780x8 960x8 1040x8 1210x8 amrap 600x43
hacks 90x8 180x8 270x8 360x8 amrap 180x31
prowler push 45x40yard 90x40yards 135x40yards 180x40yards

done for the day. trained again with my buddy in his facility so machines are a tad different. the leg curl and adductor are funky as all hell. we went balls to the wall and absolutely crushed it today. heavy fast pace nasty for the duration. no issues at all today and nasty silly pump. i will probably be hobbled for a few days. good thing today is a refeed day because i left it all on the floor today. stringing together another really good week and happy with the progress so far.


Refeed



meal 1
3 whole eggs
1 cup egg whites
2 thomas english muffins
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

guns, what kind of egg whites you suing, or are they straight from the egg?

been getting the big boxes of the organic free range ones from sam's club. i go through a ton and no way i am cracking and pulling the yolks out of that many haha. i did pick up 60 straight from the farmer this am. doesnt get anymore free range and organic than that. may be working out a deal for all kinds of good stuff with them. i train with one of the owners. cows hogs produce eggs the whole 9 yards.

[BABY1]

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

guns, what kind of egg whites you suing, or are they straight from the egg?

[guns01]

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

Your a machine brother. [emoji880]


Sent from my iPhone using Tapatalk

when i am stupid depleted man i really do feel like that. one foot in front of the other deep breath, check my numbers and watch the clock. repeat.

[Pushtoday]

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

Your a machine brother. [emoji880]


Sent from my iPhone using Tapatalk

[guns01]

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

today

cardio/calves/chest/delts

30 min incline treadmill am fasted
dante vacuum 3sets 15sec

leg press calf raise 235x20 255x20 275x20 295x20
tibia raise 50x20/4
machine incline press rp 90x20 105x20 120x20 150x15 180x12 225x4 rp260x12rp x4
decline bb press rp 135x15 185x12 205x4 235x11rp x5
machine press rp 150x15 180x12 220x4 rp230x10rp x4rp x2
machine shoulder press rp 120x15 130x12 140x4 rp 150x11rp x5
bb lat raise 20x10 30x10 20x10/2

done for the day. took quite a bit to get going and feeling good today. not that anything hurt but i would get a weak feeling and then by my top end set i would rock it out. so kind of weird but could have been the pace. exercise order wasnt the one i had planned but we were not waiting. so i rolled with it this way instead. unreal pump going on and no issues with the training at all. now my achelles(sp) is a little tight and tender, so i went easy on calves. i think the cardio is beating it and my ankles up pretty good from my body fat being so low and being quite dry. all in all one excellent day and i made progress on numbers. so a little slow strength wise coming out but topped out extra nicely. got a refeed tomorrow, so should finish the week off even better.


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/back

30 min incline treadmill am fasted
dante vacuum 3 sets 15sec

hanging knee up x15/4
meadows rows 25x20 50x15 75x12 100x4 rp 125x10rp x4rp x2
hs iso pull down rp 45x15 70x12 90x4 rp115x14rp x2
bent over low row 70x10 85x10 100x10 120x10
deads 135x6 185x6 225x6 275x6 325x6

done for the day. another really good and strong day in today. we were a tad bit pressed for time so the tempo was quick. that allowed for still getting heavy but a nice pump as well. made some improvements on numbers from last week so i will be moving up in weight on a couple things. no issues at all today. guts are good to go and no lagging back ups from the immodium over the weekend. so happy with the start of the week and looking good. i am starving like a mfer though. every free meal day stokes the crap out of my metabolism and i think it makes my appetite way worse. still worth it though.

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