Follow Along G's Run to the NA's

[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!!!!

[guns01]

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

today

cardio/back/calves

45 min am fasted incline treadmill

swiss bar pull downs w/stretch 70x10 85x10 100x10 120x10/6 (2 sets each handle)
neutral grip one arm machine rows 80x8 100x8 120x8 140x8 160x8 (held last rep in contract for 5sec)
mod db rows 30x10 35x10 40x10 45x10
one arm sup pull downs (last rep 5 sec contract) 40x8 50x8 60x8/2
dante bent over cable rows 25x12 40x12 55x12/2
hypers x10/4
standing calf raise 3sec stretch 235x8 255x8 275x8 295x8 315x8

done for the day. started today off great with pancakes and such after cardio. so that was excellent and it also transfered over to an excellent workout and pump. felling really good today and have the entire day off tomorrow. so i am happier than a pig in poo. filled back out nicely also which is always a solid plus that will carry over into the upcoming week. legs and abs are still a tad little bit tender but tolerable now. other than that a very successful day and week.

Cheat Meal Day

meal 1
2 sausages
2 slice ham
2 pieces bacon
2 slice french toast
2 mexican churro pancakes
meal 2
3 whole eggs
1 cup egg whites
2 cups spinach
meal 3
8oz turkey
1 cup green vege
meal 4
6oz turkey
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 5
8oz sirloin
1 cup broc
meal 6
8oz chicken
1 cup broc

[guns01]

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

Good work guns! Will the pancake be fuel for tomorrow’s session or will it be post training and fuel for Sunday?


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thanks man. actually we are doing a test and timing load for tomorrows training session. so i will have it take pics at 20 mins then train and take pics at the 90 min mark. see how it impacts and runs through my body for stage timing. luckily for now we arent training on sunday so i actually get a little rest

[Pushtoday]

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

Good work guns! Will the pancake be fuel for tomorrow’s session or will it be post training and fuel for Sunday?


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[guns01]

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

today

cardio/abs/tri/bi

45 min am fasted incline treadmill

rope crunches 60x15 70x15 85x15/2
ind handle press downs 60x10 70x10 80x10 90x10 100x10(all back to back) 110x10 120x10 130x10 140x10
ind handle reverse press downs 80x15 90x15 100x15 120x15
db tate press 25x12 30x12 35x12 40x12
dante skullies rp 60x15 80x12 90x14rp x2
bb curls 40x10 50x10 60x10 70x10
reverse bb curls 30x12 40x12 50x12
hs preachers 35x8 60x8 70x8/2

done for the day. another really good day feeling pretty good. got that nasty nasty arm pump going that i absolutely hate and moved pretty quickly through this one. still kept it somewhat on the lighter side but moved it up a little bit. i have to remind myself that the joints and stuff are still most likely pretty brittle and not ready for 100% just yet. all in all though a successful day and i get pancakes tomorrow. so starve my ass off all day today and get a little treat tomorrow. so i am not complaining and hurting to bad yet.


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