Follow Along G's Run to the NA's

[guns01]

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

yesterday

chest/delts/cardio

activation exercises ss 4 rounds ss
incline db press ss ss25x12 ss40x12 ss50x12 ss65x12 80x12 95x12 105x8
incline pro fly 25x10 30x10 35x10 40x10
bench press 1.5s 135x6 185x6 225x6 205x6
dips x8/4
reverse pec deck fly 5sets of 12
db lats 20x10 25x10 30x10 35x10
18 min step mill intervals 2-1

done for the day. went to another different facility today. so angles were a little different as were the dbs and plates. got in a pretty good session though with a great pump. still cranked full of glycogen and extra cals. joints are still a tad bit tender from the bloat for damn sure. wrists elbows and ankles are biggest issue. slowly pulling it back off. full blown nasty dieting took effect today and lost a couple things from the lineup. time to get nasty and tighten down even more.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/4 cup cor
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
banana
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1 thomas blue berry english muffins

diet adjustments made

[BABY1]

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

Now that is a disciplined Xmas! Great,guns!

[guns01]

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

yesterday

legs/cardio

stationary bike warmup
lying leg curls 45x15 70x15 90x15 115x12 135x10 ds180x8+6fr/ds 90x8+6fr
duffalo bar squats 165x10/2 215x10 255x10 305x6 345x6 315+120lbs chain x6 345+180lbs chain x14
leg press 270x8 450x8 540x8 630x8 720x8
prowler push/drag 270lbs additional resistance 4 rounds each way super setted

done for the day. my buddies facility picked up one of the elitefts leg press machines and a duffalo bar, so i made the trip out to give them a go. my kid is also out of school and is allowed to train at facilities on base, so it worked out. probably hit a few different ones for the rest of the week so he can go as well. the duff bar is a bent bar and weighs 75lbs as opposed to a normal bar and it is thick as hell. kind of awkward also. everything felt really good going in and i was able to get super super heavy. speed and explosiveness were great. i was actually surprised at how strong i was on this session. i did have a little issue with hip flexor tightening up on me and my knee acted up a bit on the final set of leg presses. all in all an excellent day.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
banana
1 heaping tbl spn natural honey
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
2 thomas blue berry english muffins

[Pushtoday]

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

Yeah I’d say that Cheat Meal was a good finish to the week.



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[guns01]

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

yesterday

cardio/arms

18 min step mill intervals 2-1
cable press downs work through the whole stack then did drop set to mid stack. so it was 8 sets of 10
db curls 10x10 15x10 20x10 25x10 30x10 35x10 40x10
db skullies 40x10/4
db preachers 25x8/4
rope press downs 80x20 90x20 100x20 110x20
reverse bb curls 40x12 50x12 60x12 70x12

done for the day. surprisingly strong today with no bad issues at all. hands and feet still have a little swelling from the trip and elbows and wrists are a little tender from that but the training felt great. nasty pumps across the board. i cranked through the session quickly also even though their was a pretty good crowd for the time i was in there. nice finish to a jacked up week haha


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
banana
1 heaping tbl spn natural honey
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
2 thomas blue berry english muffins
cheat
3 steak burgers
fries
pb cookies w/ a little vanilla ice cream

[guns01]

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

Looks like a badass session.
As far as the Farmers walk goes, better you than me brother. My hips do not like walking with any kind of weight. [emoji3525]


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first time for everything haha. when i put the weight on i was like damn that's going to be way to light. then i picked it up and started to walk haha. didnt need to put any more weight on. i couldnt dream of running with it and doing all the other crazy stuff they do. my buddy's last comp he had to pull a truck so far then pick up the farmers handles with somewhere around 300lbs on it and while dragging the truck carry the handles so far. then put them down and do the conan's wheel after that. 3 event medly. i know he is nuts now for sure

[Pushtoday]

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

Looks like a badass session.
As far as the Farmers walk goes, better you than me brother. My hips do not like walking with any kind of weight. [emoji3525]


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[guns01]

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

friday

back

one arm db rows 60x8 80x8 100x8 120x8
reverse facing pull downs no clue on the weight 7 sets of 10 (went one plate until i lost perfect form)
one arm sup pull downs 6 sets of 10 (same here)
farmers walks 110 additional resistance 4 rounds 30 yards each
deads 135x5 225x5 225+2c x5 225+4c x5 225+6c x5
reverse hypers x10/3

done for the day. went to the big facility that a buddy of mine runs. after my travels and not sleeping for well over 24 hours and then only getting a couple brief naps the following day. i had a very lack luster session to say the least. everything was tight tired and nasty achy but i had to get some work in. the farmers walks were a nasty special treat to hammer grip back and traps as opposed to normal shrugs. i have a new found respect for the strongman guys after giving this a go. they were a killer and even though i have trained quite a bit with my strongman buddy we train my way and without impliements from his stuff. def a kick in the nuts. still with everything feeling like dog crap and stupid heavy, i got a pretty good pump in and got some blood moved around.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
banana
1 heaping tbl spn natural honey
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
2 thomas blue berry english muffins

[guns01]

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

Guns you need to post some pictures

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i have some floating around here and there. i am not a big pic poster person because of security. i unfortunately have some extremely unique identifiable features that pose a security concern for me. i will see if i can get some newer ones that hide it here shortly

[hicktown]

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

Guns you need to post some pictures

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[Pushtoday]

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

Looks like a good day.
Safe travels brother.


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[guns01]

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

yesterday

cardio/delts

18 min step mill intervals 2-1
reverse pec deck fly 30x10 45x10 60x10 75x10(these warmups were done back to back) 90x10 105x10 120x10
db lats 20x10 30x10/4
db press 50x12/4
banded iso holds 20sec/4

done for the day. nice easy simple day in the books. push some blood into the shoulder, knock out cardio and call it a day. tomorrow is day off since i will be traveling to my oldest kids graduation from high school. so diet will be off and i will be pretty much up for almost 24 hours. going to monkey wrench this week up a smidge. all good though, everything feels pretty good right now.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
banana
1 heaping tbl spn natural honey
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
2 thomas blue berry english muffins

[Pushtoday]

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

Good, we’re back to some real ass lifting.
Not that mamby pamby 8x8 stuff!!!
Lmao!!
Happy Tuesday brother.


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[guns01]

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

yesterday

abs/legs/cardio

standing cable crunch w/vac 70x10/4
rumble roller work
glute bridge w/iso x10/4
reverse hypers x10/3
dead stop lying leg curls 60x10 70x10 80x10 90x10 100x10/3
adductors 190x10/4
squats x15 135x10 185x10 225x8 315x8/3
leg press 270x6 450x4 540x20/3 (30 sec quad stretch then back to press. so 60sec rest here)
18 min step mill intervals 2-1

done for the day. not a bad session but not a super great one either. hips and knees were super tight going in, so that hampered my work today. it actually took till my next to last set of squats before i was loose and warmed up good. i still hit all my targets and got a great pump, i just dont like feeling off during my training. everything today was done with at least a 3 sec negative, so it was slow and smooth.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
banana
1 heaping tbl spn natural honey
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
2 thomas blue berry english muffins

[guns01]

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

English muffins in, and raspberries out?


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yessir, small change to aid digestion