Follow Along G's Run to the NA's

[guns01]

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

today:

chest/delts
10 min treadmill warmup
rotator cuff work
sm decline press 95x10 115x10 135x10(warmups) 155x25 185x20 225x10 275x8
bench press 135x5 165x5 205x5 235x5 255x5
incline db press 70x8 75x8 80x8 ds 80x8ds 60x8ds 40x8(1) final drop set had a single 10 sec forced stretch
reverse peck deck 75x30/3
machine press 100x10 150x10 160x10 170x10
db lats 20x10 25x10 30x10 35x10(15) last set had a set of 15 swings at the end

done for the day. pretty good workout today. my pec delt tie in is still a little tender from that bad hit last week so i didnt push up to heavy today even though the weights moved pretty easy. better safe than sorry lol. in and out in about 70 minutes so the pace was also pretty good. now more football in the recliner


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 w/ketchup
green veges (yuck)
meal 5
16oz grilled steak kabobs w/veges

[MOUNTAIN-MAN]

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

today:

chest/delts
10 min treadmill warmup
rotator cuff work
sm decline press 95x10 115x10 135x10(warmups) 155x25 185x20 225x10 275x8
bench press 135x5 165x5 205x5 235x5 255x5
incline db press 70x8 75x8 80x8 ds 80x8ds 60x8ds 40x8(1) final drop set had a single 10 sec forced stretch
reverse peck deck 75x30/3
machine press 100x10 150x10 160x10 170x10
db lats 20x10 25x10 30x10 35x10(15) last set had a set of 15 swings at the end

done for the day. pretty good workout today. my pec delt tie in is still a little tender from that bad hit last week so i didnt push up to heavy today even though the weights moved pretty easy. better safe than sorry lol. in and out in about 70 minutes so the pace was also pretty good. now more football in the recliner


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 w/ketchup
green veges (yuck)
meal 5
16oz grilled steak kabobs w/veges

Hell of a meal day love the 150 g vitargo that stuff gives me hella energy esp now that I'm cutting

[guns01]

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

just did up another crock pot of 7lbs of chicken in rice and cream of mushroom soup. so i will be adding a bit more chicken in this week haha

[guns01]

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

today:

back
10 min treadmill warmup
db rows 40x8 60x8 80x8 100x8 110x8 ds120x8ds 90x8ds 70x8ds 50x8
swiss bar partial stretch pulldowns 120x8 160x8 180x8 200x8
hs iso rows 90x10 135x10 180x10 205x10 215x10
bb shrugs ss 185x12ss 205x12ss 225x12ss
banded shrugs ss x27 x22 x21
db pullovers 50x12 60x12 70x12
banded hypers (monster mini green) x12 x10 x9

done for the day. really good and pretty freaking heavy session today. body feels pretty awesome today other than the temp and pressure change jacking around with my sinuses. nothing like waking up in the middle of the night covered in blood from a freaking nose bleed. that's a nice nasty combo from turning on the heat the cold and dry weather. i hate this time of year and so does my nose.


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 crock pot cream of mushroom chicken w/
1 cup basmatti rice and celery
meal 5
16oz grilled steak kabobs w/veges

[mikeyg51]

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

damn, your discipline, Guns, inspires me...I have slowly adjusted my diet after reading blogs like these..gives me hope lol

[MOUNTAIN-MAN]

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

today:

back
10 min treadmill warmup
db rows 40x8 60x8 80x8 100x8 110x8 ds120x8ds 90x8ds 70x8ds 50x8
swiss bar partial stretch pulldowns 120x8 160x8 180x8 200x8
hs iso rows 90x10 135x10 180x10 205x10 215x10
bb shrugs ss 185x12ss 205x12ss 225x12ss
banded shrugs ss x27 x22 x21
db pullovers 50x12 60x12 70x12
banded hypers (monster mini green) x12 x10 x9

done for the day. really good and pretty freaking heavy session today. body feels pretty awesome today other than the temp and pressure change jacking around with my sinuses. nothing like waking up in the middle of the night covered in blood from a freaking nose bleed. that's a nice nasty combo from turning on the heat the cold and dry weather. i hate this time of year and so does my nose.


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 crock pot cream of mushroom chicken w/
1 cup basmatti rice and celery
meal 5
16oz grilled steak kabobs w/veges

Man I wish I could eat like u bro

[guns01]

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

damn, your discipline, Guns, inspires me...I have slowly adjusted my diet after reading blogs like these..gives me hope lol

i started my journey at 155lbs my man and once i figured out how to eat i blew up. consistency with food is the biggest key to success

[guns01]

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

Man I wish I could eat like u bro

food processor that stuff man. then sprinkle in some of the things you like with it and it is no problem. like i told gusto about my cheats, i have issues eating after i kill it on legs and back sometimes so i have to adjust from time to time. also you can start out at say 8-10oz more frequently then adjust up an oz or 2 at a time on one of the meals while you take away from the other. that way you adjust as the portions move up

[MOUNTAIN-MAN]

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

I need to do it next bulker I own two of em

[Trixie]

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

i started my journey at 155lbs my man and once i figured out how to eat i blew up. consistency with food is the biggest key to success

Guns at 155?? as unbelievable as that is I know it is true. This man has overcome much that NO man will ever understand. Yet he is willing to help all who are willing to take instruction. He is the real deal! else why would he help an older lady like me?? I will be forever in you're debt. Love you.
~Trixie~

[Trixie]

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

Man I wish I could eat like u bro

We would all be BEASTS if we ate like guns01. Reality is try to emulate as close as we can.
~Trixie~

[mikeyg51]

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

Wait a minute: Guns was 155!?!?!?!?! You should seriously write a book brother showing the "average Joe" that they can achieve anything!

And food processor is a great idea brother...I have many times contemplated that when I just couldn't physically eat anymore but for some reason I thought it would be bad...I guess not!

[guns01]

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

Guns at 155?? as unbelievable as that is I know it is true. This man has overcome much that NO man will ever understand. Yet he is willing to help all who are willing to take instruction. He is the real deal! else why would he help an older lady like me?? I will be forever in you're debt. Love you.
~Trixie~

it is my pleasure and i am just a finger tip away haha. you guys in the cheering section is enough payback that is ever needed. and dont be telling people about my little guy pics lol, you have to start somewhere right?

[guns01]

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

Wait a minute: Guns was 155!?!?!?!?! You should seriously write a book brother showing the "average Joe" that they can achieve anything!

And food processor is a great idea brother...I have many times contemplated that when I just couldn't physically eat anymore but for some reason I thought it would be bad...I guess not!

the ninja system is worth it's weight in gold man. that thing does so many things it is awesome. i also have an awesome cheap oyster blender that came with a food processor attachment for under 50 bucks from walmart. you have to cut the meat up in chunks but it does a great job as well. the meat when you process it down comes to a consistency of pulled pork or shredded beef. it is way easier to eat, faster and i honestly believe it digests faster and easier as well. got me through 6lbs of meat days many many times when my numbers moved up to those amounts

[guns01]

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

today:

arms
10 min treadmill warmup
vbar pressdowns 100x20/3 (warmup)
rope cable pressdowns ss 110x10ss 120x10ss 130x10ss 140x10ss 160x10ss
standing db curls 15x6 ss20x6 ss25x6 ss30x6 ss25x6 4sec neg partner iso resistance
bb reverse cursl ss 30x12ss 40x12ss 60x12ss 70x12ss
seated overhead rope extensions ss100x8 ss140x8 ss160x8 ss200x8(1) last set had a 10 sec stretch hold at the bottom
standing ez bb curls ss 75x8ss 85x8ss 95x8ss 95x8ss
lying db extensions ss45x8 ss50x8 ss50x8 ss50x8

done for the day. got this one knocked out in 40mins. pump was stupid painful as usual. i felt crazy strong on the seated rope extensisons today for some reason and lost the gas on the lying extensions. i got all the sets of 8 but if i would have moved up to 55 i wouldnt have got all my reps. good workout and it is thrusday night football so that's what is on tap for the rest of the day lol


meal 1
16oz skrit steak w/a1
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 crock pot cream of mushroom chicken w/
1 cup basmatti rice and celery
meal 5
16oz grilled steak kabobs w/veges