Follow Along G's Run to the NA's

[guns01]

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

today:

back (secondary)
10 min treadmill warmup
swiss bar low row 100x10/3(warmup) 120x10 140x10 160x10 180x10
dual rope cable pullovers 80x10 90x10 100x10 110x10
swiss bar stretch pulldowns 100x10 120x10 140x10 160x10
sup grip one arm pulldowns 40x10 50x10 60x10 70x10

done for the day. great workout, i dont know how i like the swiss bar for low rows. it was kind of a weird feeling and i think it stops you short of full contraction in that position. pump was good and back tightened up really well across the whole mid upper and lats with no low back issues at all.


meal 1
16oz top round steak w/a1
2 tbl spn coconut oil
meal 2
protein cakes
intra workout meal
intra workout shake 25g whey hydroslate 150g vitargo
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz burger
8oz sweet potato fries
meal 5
80g dark matter post workout

[guns01]

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

today:

legs
10 min stepmill warmup
lying leg curls 60x15 70x15 80x15(warmup) 100x12 120x12 140x12 130x12 last 2 were brutal heavy
squats 135x8 185x8 225x8 275x8 315x8 355x8 these were done none stop pumping with no lock out. the getting the pumping down is a pain in the ass while balancing heavy weights
leg press 270x20 640x20 730x30 820x30 820x30
elevated sm lunges 135x10/3
db sl deads 40x12 50x12 60x12

done for the day and i am toasted done. no crazy stuff today but the session was still a big kick in the nuts. pump was great and moved some pretty good weight. i have a birthday party tonight so i should get some pretty good cals in today as well.


meal 1
16oz total weight steak egg and cheese bagels
2 tbl spn coconut oil
meal 2
protein cakes
intra workout meal
intra workout shake 25g whey hydroslate 150g vitargo
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
cheat so it should be 20 or so wings and fries. idk the exacts but i will fill it in later if i get crazy
meal 5
80g dark matter post workout

[gusto77]

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

9 pps on leg press for 30 reps?!....... Wow and ouch

[guns01]

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

9 pps on leg press for 30 reps?!....... Wow and ouch

got alittle heavy and silly yesterday but prob could have pushed a little more but then again i knew those stupid lunges were coming up

[guns01]

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

today:

chest/shoulders
10 min treadmill
rotator cuff work
machine press 105x8 120x8 135x8 150x8 165x8 180x8 195x8 210x8 225x8
incline press (speed work) 135x6 155x6 185x6 205x6 225x6
bench press (speed work w/1.5s) 135x6 155x6 185x6 205x6 225x6
machine flyes 105x12 120x12 135x12
db lats 10x10/3(warmup) 15x12 20x12 25x12
ng machine press 80x10 90x10 90x10
reverse pec deck flyes 60x20 75x20 90x20

done for the day. flew through the session today. all those machine presses hammered me moving onto the other presses. i pretty much lost speed completely at rep 4 on both the incline and flat on the last 2 sets. all in all great day and i am looking forward to tomorrows off day to rest heal and recover a bit


meal 1
16oz total weight steak egg and cheese bagels
2 tbl spn coconut oil
meal 2
protein cakes
intra workout meal
intra workout shake 25g whey hydroslate 75g vitargo
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz ground beef in tomatoes and veges
meal 5
80g dark matter post workout

[MOUNTAIN-MAN]

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

today:

chest/shoulders
10 min treadmill
rotator cuff work
machine press 105x8 120x8 135x8 150x8 165x8 180x8 195x8 210x8 225x8
incline press (speed work) 135x6 155x6 185x6 205x6 225x6
bench press (speed work w/1.5s) 135x6 155x6 185x6 205x6 225x6
machine flyes 105x12 120x12 135x12
db lats 10x10/3(warmup) 15x12 20x12 25x12
ng machine press 80x10 90x10 90x10
reverse pec deck flyes 60x20 75x20 90x20

done for the day. flew through the session today. all those machine presses hammered me moving onto the other presses. i pretty much lost speed completely at rep 4 on both the incline and flat on the last 2 sets. all in all great day and i am looking forward to tomorrows off day to rest heal and recover a bit


meal 1
16oz total weight steak egg and cheese bagels
2 tbl spn coconut oil
meal 2
protein cakes
intra workout meal
intra workout shake 25g whey hydroslate 75g vitargo
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz ground beef in tomatoes and veges
meal 5
80g dark matter post workout

You never give up u allways give 120% u are the ideal man and body builder u sexy beast

[guns01]

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

today:

back
10 min treadmill warmup
swiss bar medium grip pulldowns 85x10/3(warmups) 100x10 140x10 160x10 180x10
sup grip low rows 35x10 50x10 70x10 80x10
db rows 100x8 125x8 150x8
rack pulls 225x5 315x5 405x5 495x3/5
hypers x35 x30 x26

done for the day. same event as last time. i was laid up with stupid lower back pumps yet again. great workout though and felt really good and strong today.


meal 1
16oz total weight steak egg and cheese bagels
2 tbl spn coconut oil
meal 2
protein cakes
intra workout meal
intra workout shake 25g whey hydroslate 150g vitargo
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz ground beef in tomatoes and veges
meal 5
16oz grilled salmon kabobs w/veges

[MOUNTAIN-MAN]

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

150 vitargo that had to be hard to mix?

[guns01]

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

150 vitargo that had to be hard to mix?

i mix it in a gallon tuperware water jug along with the whey. i consume it during training as a hydration/intra workout deal. i am using the natty grape right now also and its actually pretty tasty

[MOUNTAIN-MAN]

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

Cool bro I'll keep mine unflavore

[rnixon]

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

Lol I use taco mix for all my ground meat it's good

I found using spices can create ate the same taste as taco Mixminus The crapy that is prob in it, nit sure exactly what they use but cummin, paprika, Chilli powder tastes similar also add garlic or onion powder and some cayenne... Mmmm

[Trixie]

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

today:

back
10 min treadmill warmup
swiss bar medium grip pulldowns 85x10/3(warmups) 100x10 140x10 160x10 180x10
sup grip low rows 35x10 50x10 70x10 80x10
db rows 100x8 125x8 150x8
rack pulls 225x5 315x5 405x5 495x3/5
hypers x35 x30 x26

done for the day. same event as last time. i was laid up with stupid lower back pumps yet again. great workout though and felt really good and strong today.


meal 1
16oz total weight steak egg and cheese bagels
2 tbl spn coconut oil
meal 2
protein cakes
intra workout meal
intra workout shake 25g whey hydroslate 150g vitargo
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz ground beef in tomatoes and veges
meal 5
16oz grilled salmon kabobs w/veges

SO, totally wrecked again? Love to see you killing yourself. And the wife gets to go to work instead of putting up with you grumpy all day. Love it.
~Trixie~

[guns01]

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

SO, totally wrecked again? Love to see you killing yourself. And the wife gets to go to work instead of putting up with you grumpy all day. Love it.
~Trixie~

pretty bad but didnt last as long as last time haha. yeah she doesnt have to tolerate it 24/7 now as much. low back is still pumped today so something is going right lol

[MOUNTAIN-MAN]

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

Looking like things are moving along g when is ur next comp?

[guns01]

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

Looking like things are moving along g when is ur next comp?

beginning of the summer is the warmup and the big one is mid july