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 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

[guns01]

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

Lmao, you mad scarfer you!

i was absolutely freaking starving. as a matter of fact, i am starving 24/7 and it sucks haha

[BABY1]

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

you know it man. it was epic and i didnt have time to enjoy the view at all haha

Lmao, you mad scarfer you!

[guns01]

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

Yours was probably better than this...[emoji200][emoji201]


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you know it man. it was epic and i didnt have time to enjoy the view at all haha

[Pushtoday]

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


Yours was probably better than this...[emoji200][emoji201]


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[guns01]

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

Lmao, descripte to a Master visualizer! It looks ike you enjoyed that meal, training with your woman, ....and shit!

you should see the detail in my hand written logs. i just do a brief summary on here but that one, i track every single aspect of everything haha

[BABY1]

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

Lmao, descripte to a Master visualizer! It looks ike you enjoyed that meal, training with your woman, ....and shit!

[guns01]

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

yesterday

cardio/abs/back/calves

30 min incline treadmill am fasted

dante 3/4 crunches 3/4 stack x25 full stack x31
mag sup grip pulldowns 70x8 85x8 100x8 120x8 140x8 160x8
one arm machine rows 80x8 100x8 120x8 140x8 160x8
hypers x15/4
standing bent over low row 40x8 55x8 70x8/2
one arm sup pulldowns 40x8 50x8 60x8/2
seated calf raise 50x8 75x8 100x8 125x8

done for the day. had to travel today so cardio and training were squeezed together very close. got this session done and out in less than an hour. so the pump and pace were absolutely insane. trained with the mrs and we literally went back to back movement to movement the entire duration. traveled and even though i said i would never do it again i had immodium. yep and again paying for it haha. i was also up to midnight because of a going away party. so sunday is going to be rough and monday probably will be as well. it was all worth it though. i got my free meal in haha.

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 (epic)
Stuffed Cheese burger
Fries
Brownie sundae
Had a small cake from gas station on the drive because i was starving to death. so cals got much higher than i would have liked. going to fuel some serious intensity sessions this week

[BABY1]

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

The Cheesecake Factory menu is like a novel! Order up something from every page,lol. Happy Moms Day to your sweetie!

[guns01]

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

That sounds like heaven!


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since i have been hard core dieting for so long and went so long without cheats man. this is what i live for through the week. i love my conditioning and how well i have done but that is nowhere near as fun to look forward to than so good nasty food. I know it's terrible but i am a closet fat kid haha

[Pushtoday]

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

That sounds like heaven!


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[guns01]

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

What’s the cheat meal gonna be? [emoji487] [emoji488] [emoji510]


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got a road trip tomorrow and since it's mother's day weekend. the wife wants cheese cake factory. so i am going to get a nasty huge cheese burger and either the brownie or a big ass slice of cheese cake. i say that now but when they put a menu in front of me, we will see. that or she will change her mind about locations to eat 15 times.

[Pushtoday]

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

What’s the cheat meal gonna be? [emoji487] [emoji488] [emoji510]


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[guns01]

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

today

cardio/arms

30 min incline treadmill am fasted
dante vacuums 3x 15 sec

cable press downs 80x20 90x20 100x20 110x20 120x20 130x20 140x20
close grip bench rp 135x15 185x12 205x4 rp 205x11rp x5
floor skullies rp 60x15 90x12 100x4 rp 110x11rp x5
one arm machine curls 20x20 30x20 40x10 50x10 60x10
one arm db preachers 25x10 30x10/3
db hammers (thumb over) 25x12 30x12 35x12

done for the day. somehow and dont ask how i freaking forgot to do abs. all good i will double up tomorrow so no worries. nasty strong and stupid pump again today. i actually improved on my numbers but not enough to make the climb next week. goals for the upcoming week in the back of my mind now haha. had an excellent pace today and had absolutely zero issues. well let me back up. my freaking legs are 100% destroyed from weds still. sore as hell. so obviously this has been one hell of a good training week. got a road trip tomorrow so training and cardio will be pretty close together and time will be pressed. cant miss it or skip anything and i will get the work in. very good day in the books. cheat on deck tomorrow. so that's pure motivation in itself


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/rear delt

30 min incline treadmill am fasted
dante vacuums 3set of 15sec

hack squat calf raise 90x8 180x8 270x8 360x8 (heavy as hell)
chins x10/6
hs iso low rows 45x8 70x8 90x8 115x8 constant tension 70(10s)x8
kb seal rows 35x8/4
prone shrugs 45x10 70x10 90x10 115x10
rope face pulls 80x12 90x12 100x12 120x12
farmers walks 90x40 yards/6
reverse pec deck 50x15 60x15 70x15 80x15 90x15

done for the day. as noted i cut 5 mins off of cardio. damn happy about that one and it frees up a little more time to get my head together and ready in the am haha. trained again with my buddy in his gym. so not so much that the weights were lowered as much as it is different again. the 35lb kb felt like 90s haha. damn good pump and tempo today. calves were fried right out of the gate as well. farmers walks for traps was interesting again. i love doing these when i am at a gym that has it. if i go back next week i may up the weight. great session for sure and feeling good.


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