Follow Along G's Run to the NA's

[guns01]

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

today:

arms/calves
10 min treadmill warmup
rope pressdowns 80x20/3(warmups)
rope pressdowns ss 110x10ss 140x10ss 150x10ss 160x10ss
standing db curls ss 20x8 25x8 30x8 35x8
standing bb curls ss 40x8ss 60x8ss 70x8ss 80x8ss
lying bb extensions ss 75x15 95x15 115x15 125x15
db preacher curls ss 15x8ss 20x8ss 25x8ss 30x8ss
ez curl close grip bench ss 105x8 125x8 145x8 165x8 (these were done way diff than norm. they were done elbows out and to the nose. very awkward and very good stretch.)
standing calf raise 155x10ss 170x10ss 185x10ss 200x10ss 215x10ss 230x10ss
tibia raises 50x30 50x27 50x27 50x25 50x24 50x21

done for the day. got this one knocked out in about an hour. pumps were nasty and overall one of my favorite types of arm workouts. calves on the other hand all i can say is ouch. had to sit down after the last set so i didnt fall down from the pump. the tib work is very very painful


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
16oz grilled salmon kabobs w/veges

[MOUNTAIN-MAN]

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

done for the day. got this one knocked out in about an hour. pumps were nasty and overall one of my favorite types of arm workouts. calves on the other hand all i can say is ouch. had to sit down after the last set so i didnt fall down from the pump. the tib work is very very painful


SWEET no better feeling

[guns01]

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

today:

back (secondary)
10 min treadmill warmup
meadows rows 25x10/3 45x10 70x10 90x10 115x10 (felt crazy heavy today for some reason)
db pullovers 45x10 50x10 55x10 60x10
swiss bar pulldowns 100x10 120x10 140x10 140x10
one arm sup grip pulldowns 40x10 50x10 60x10 70x10

done for the day. good nasty secondary back day that felt crazy heavy for some reason. could be i got in the gym quite a bit earlier than i have been going and i didnt sleep to well last night. that or i am distracted by my super sore triceps haha. i got these new salmon kabobs that are off the chain. they stopped putting them out in the coolers but one of the ladies that works in the fresh fish section is prepping my amount for me fresh every day. hard to beat that and since salmon is the only fish i actually like it is awesome, expensive kind of but awesome.


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

Nice day guns your gonna be a beast for ur next comp

[vivit]

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

Very nice man can't wait to see the finished products. Gonna need that salmon kabob layout so I can give it a go bro


Sent from the bottom of a protein jug.

[guns01]

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

Very nice man can't wait to see the finished products. Gonna need that salmon kabob layout so I can give it a go bro


Sent from the bottom of a protein jug.

the meat department does the marinade on it. i will have to find out what they are using on it but it is kinda of a lemon pepper i believe with some peppers onions and tomatoes to even it out. they are def really good and i get a lb every day or at least 2 8oz runs split up during the day to make my 16oz

[guns01]

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

today:

legs
10 min stepmill warmup
seated leg curls 75x15 90x15 105x15(warmup) 120x12 150x12 165x12 180x12(25) last set had 25 partials added on at the end
leg press 90x10 180x10 270x10 360x10 450x10 540x10 720x10 1000x10(6) did the 10 reps on the last set racked it for 30sec and then did 6 more
pause squats 135x8 185x8 205x8 225x8 255x8 (3 sec pause just above para and then exploded up)
walking db lunges 35x10 45x10 45x10 these were 10 reps per side
bb stiff leg deads 95x8 145x8 195x8

whew done for the day. nasty nasty brutal day. i thought i was good and hydrated but i guess i wasnt because after i walked away from the leg press and got ready to start squatting i caught a nasty cramp on the outter sweep area just a couple inches above the knee. no paid during the movements but as soon as i would finish it tried its best to lock up on me. over all a good day though and the pause squats were def interesting to say the least. now i am spent for the day in the chair watching some football.


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
blt sandwiches with hickory and cherry wood smoked bacon . no amounts on these bad boys but i will bet i will put down at least close to a pound
meal 5
16oz grilled salmon kabobs w/veges

[guns01]

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

today:

chest/delts
10 min treadmill warmup
machine press 105x8 120x8 135x8 150x8 165x8 180x8 195x8 210x8 225x8 ds 225x8ds 180x8ds 150x8 (brutal brutal brutal)
incline press (3sec neg pause at the bottom) 135x6 155x6 175x6 195x6 215x6
db flat press 40x8 60x8 70x8 ds 75x8ds 60x8ds 45x7(1) last set of drop had a 10 sec forced stretch at the end
reverse peck deck flyes 75x15 75x15 75x15
machine press 100x8 140x8 150x8 ds 150x8ds 120x8ds 100x23(these were top end partials)
db lat swings 50x25/2

done for the day. workout started a bit crappy. i got a little twinge in my right pec so i had to be extra extra easy. i think it is from a bad hit and it let me know it wasnt very happy and not to push it. strength was also down a bit today but overall i feel pretty good. i was in bed and asleep before 8 last night and up at 6 so i am def rested. i guess my rest day timing is lining up perfect tomorrow by my strength drop today. now it's time for some football again

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
16iz chicken
large mixed green salad
meal 5
16oz grilled salmon kabobs w/veges

[gusto77]

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

today:

chest/delts
10 min treadmill warmup
machine press 105x8 120x8 135x8 150x8 165x8 180x8 195x8 210x8 225x8 ds 225x8ds 180x8ds 150x8 (brutal brutal brutal)
incline press (3sec neg pause at the bottom) 135x6 155x6 175x6 195x6 215x6
db flat press 40x8 60x8 70x8 ds 75x8ds 60x8ds 45x7(1) last set of drop had a 10 sec forced stretch at the end
reverse peck deck flyes 75x15 75x15 75x15
machine press 100x8 140x8 150x8 ds 150x8ds 120x8ds 100x23(these were top end partials)
db lat swings 50x25/2

done for the day. workout started a bit crappy. i got a little twinge in my right pec so i had to be extra extra easy. i think it is from a bad hit and it let me know it wasnt very happy and not to push it. strength was also down a bit today but overall i feel pretty good. i was in bed and asleep before 8 last night and up at 6 so i am def rested. i guess my rest day timing is lining up perfect tomorrow by my strength drop today. now it's time for some football again

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
16iz chicken
large mixed green salad
meal 5
16oz grilled salmon kabobs w/veges

My chest day wasn't spectacular either. Very easily fatigued today and everything felt super heavy. Think it's the jet lag and I'm supposed to have a rest day today. With traveling though I had to adjust my schedule for the week.

[Trixie]

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

Hey! love the new avatar and can't help but notice that there is no hair in sight. Smooth as baby skin, I suspect. OOhh gotta love that!
~Trixie~

[Trixie]

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

Sorry to abscond on your thread guns to give gusto a compliment. He is a very worthy endeavor.

[guns01]

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

today:

back
10 min treadmill warmup
machine rows 60x10 80x10 100x10(warmups) 150x10 170x10 200x10 220x10 (30 sec hold at the stretch)
rack deads 135x3 225x3 315x3 405x3 455x3 475x3 495x3
partial pulldowns (stretching) 140x8 180x8 200x8 220x8
db pullovers 50x12 60x12 70x12
banded hypers (pro monster red band) x17 x12 x12

done for the day. pretty good day today. the deads felt a little heavy but i still got up pretty high in weight. pumps were really good and i am starting to feel my back open up more and the contractions are a lot better. hypers did their usual thing but actually didnt lay me out like the last 2 weeks.

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 meal. havent decided just yet
meal 5
16oz grilled salmon kabobs w/veges

[MOUNTAIN-MAN]

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

Your rocking it out brother ur a rock star

[Trixie]

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

today:

back
10 min treadmill warmup
machine rows 60x10 80x10 100x10(warmups) 150x10 170x10 200x10 220x10 (30 sec hold at the stretch)
rack deads 135x3 225x3 315x3 405x3 455x3 475x3 495x3
partial pulldowns (stretching) 140x8 180x8 200x8 220x8
db pullovers 50x12 60x12 70x12
banded hypers (pro monster red band) x17 x12 x12

done for the day. pretty good day today. the deads felt a little heavy but i still got up pretty high in weight. pumps were really good and i am starting to feel my back open up more and the contractions are a lot better. hypers did their usual thing but actually didnt lay me out like the last 2 weeks.

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 meal. havent decided just yet
meal 5
16oz grilled salmon kabobs w/veges

Looks like you are jacking up the monster back. I can't wait to see the end results!

[Trixie]

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

Wednesday Off, I miss you.
~Trixie~