Follow Along G's Run to the NA's

[guns01]

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

today:

legs(deload)
10 min stepmill warmup
seated leg curl 75x10 90x10 105x10(warmups) 120x10 135x10 150x10 165x10 180x10 195x10
abductor ss 120x10ss 150x10ss 190x10ss 190x10ss
adductors ss 100x10 ss110x10 ss120x10 ss140x10
squats(speed) 135x10 185x10 225x6 245x6 275x6 295x6 315x6 (these were awesome today)
leg extensions 105x20 120x20 120x20 120x20

done for the day. really good workout and the pump was insane. everything feels good and nothing is nagging around bothering me this week. hopefully i wont be wrecked and not able to do cardio this upcoming week lol.


meal 1
12 whole eggs
blue berry waffles w/sugar free syrup
meal 2
protein cakes
intra workout meal
2 scoops intra md w/ gallon water
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz grilled chicken w/bbq sauce
8oz baked russet potato
meal 5
16oz ground beef w/ketchup and mustard

[MOUNTAIN-MAN]

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

today:

legs(deload)
10 min stepmill warmup
seated leg curl 75x10 90x10 105x10(warmups) 120x10 135x10 150x10 165x10 180x10 195x10
abductor ss 120x10ss 150x10ss 190x10ss 190x10ss
adductors ss 100x10 ss110x10 ss120x10 ss140x10
squats(speed) 135x10 185x10 225x6 245x6 275x6 295x6 315x6 (these were awesome today)
leg extensions 105x20 120x20 120x20 120x20

done for the day. really good workout and the pump was insane. everything feels good and nothing is nagging around bothering me this week. hopefully i wont be wrecked and not able to do cardio this upcoming week lol.


meal 1
12 whole eggs
blue berry waffles w/sugar free syrup
meal 2
protein cakes
intra workout meal
2 scoops intra md w/ gallon water
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz grilled chicken w/bbq sauce
8oz baked russet potato
meal 5
16oz ground beef w/ketchup and mustard

Sweet squat session my back and knees hurt just reading that post u rock my brother

[gusto77]

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

today:


meal 1
ham and scrambled eggs
hashbrowns and a stack of caramel bon bon pancakes

Im assuming you're talking about caramel bon bons from IHOP. Are they better than the NY Cheesecake pancakes? Those are my favorite lol

[guns01]

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

Im assuming you're talking about caramel bon bons from IHOP. Are they better than the NY Cheesecake pancakes? Those are my favorite lol

yep i think so but i like caramel myself. if it is a pancake i will pretty much eat it haha. funny story how this happened, i saw the commercial on tv that morning but didnt hear what the flavors of holiday pancakes were for this year. so i told the mrs date breakfast as soon as the kids were off to school for some egg nog pancakes. we got there and they dont have them this year so i went with the bon bon instead. i was quite let down that i had gotten false advertisement by my own doing

[guns01]

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

Sweet squat session my back and knees hurt just reading that post u rock my brother

no pain on the joints man. these are straight slow negative with a complete sec or two pause at the bottom and then explode out of the hole. light light weight and it is very easy on the joints and back

[MOUNTAIN-MAN]

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

no pain on the joints man. these are straight slow negative with a complete sec or two pause at the bottom and then explode out of the hole. light light weight and it is very easy on the joints and back

Glad u have no pain bro I can't say the same

[guns01]

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

today:

chest/delts(deload)
10 min treadmill warmup
trisets
banded hs decline ts band x10/4 (warmup) 35x8ts 45x8ts 70x8ts 70x8ts
hex press ts40x8 ts40x8 ts40x8 ts40x8
stretch pushups ts x8/4
giant set
reverse peck deck gs60x8 gs60x8 gs75x8 gs75x8
seated db lat gs20x8 gs25x8 gs25x8 gs25x8
banded face pulls gs x10/4
seated db press gs45x8 gs50x8 gs55x8 gs60x8

done for the day. in and out quick and felt really good even though it is nasty cold outside today. pump was nasty and painful today and legs from yesterday are a bit tight. my fingers are crossed that they arent crippled tomorrow so i can start up some nice easy cardio to get a jump start on conditioning and wind.


meal 1
12 whole eggs
2 tbs coconut oil
meal 2
protein cakes
intra workout meal
2 scoops intra md w/ gallon water
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz fried chicken (at a party yuck)
8oz baked russet potato
meal 5
16oz ground beef w/ketchup and mustard

[MOUNTAIN-MAN]

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

today:

chest/delts(deload)
10 min treadmill warmup
trisets
banded hs decline ts band x10/4 (warmup) 35x8ts 45x8ts 70x8ts 70x8ts
hex press ts40x8 ts40x8 ts40x8 ts40x8
stretch pushups ts x8/4
giant set
reverse peck deck gs60x8 gs60x8 gs75x8 gs75x8
seated db lat gs20x8 gs25x8 gs25x8 gs25x8
banded face pulls gs x10/4
seated db press gs45x8 gs50x8 gs55x8 gs60x8

done for the day. in and out quick and felt really good even though it is nasty cold outside today. pump was nasty and painful today and legs from yesterday are a bit tight. my fingers are crossed that they arent crippled tomorrow so i can start up some nice easy cardio to get a jump start on conditioning and wind.


meal 1
12 whole eggs
2 tbs coconut oil
meal 2
protein cakes
intra workout meal
2 scoops intra md w/ gallon water
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz grilled chicken w/bbq sauce
8oz baked russet potato
meal 5
16oz ground beef w/ketchup and mustard

What is ur whole food cost per day? If u don't mind me asking I avarage about 22.50 for food

[guns01]

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

What is ur whole food cost per day? If u don't mind me asking I avarage about 22.50 for food

right under 30 depending on if and when stuff is on sale. i get the chicken for less than 2 bucks a pound the turkey is 11 for 5lbs and the eggs i alternate in and out when i see them on sale or if the 15 dozen comes down in price. i would love to eat like i normally do with all beef but that is close to 50 per day and i dont have the means to live that largely.

i do have to adjust my meals above cause i had some nasty fried chicken in place of meal 4 bbq chicken. it was nasty to say the least

[guns01]

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

yesteday:

cardio
20 min treadmill


meal 1
12 whole eggs
2 tbs coconut oil
meal 2
protein cakes
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz grilled chicken w/bbq sauce
8oz baked russet potato
meal 5
16oz ground beef w/ketchup and mustard

[guns01]

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

today:

cardio
20 min treadmill


meal 1
12 whole eggs
2 tbs coconut oil
meal 2
protein cakes
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz grilled chicken w/bbq sauce
8oz baked russet potato
meal 5
16oz ground turkey w/chilli powder

[guns01]

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

today:

back(deload)
giant and super set day
10 min treadmill warmup
sm bent rows 95x10 145x10 195x10(warmups) gs 235x8gs 295x8gs 325x8gs 325x8gs
db pullovers gs 50x8gs 60x8gs 70x8gs 70x8gs
db bent rows (ng) 60x8gs 70x8gs 80x8gs 80x8gs
banded face pulls gs x8/4
tri set
one arm reverse pulldowns ts 50x8ts 60x8ts 70x8ts 60x8ts
behind the head pulldowns (wg) ts 80x8ts 70x8ts 70x8ts 70x8ts
neutral grip traction pulldowns ts 120x8 ts120x8 ts120x8 ts120x8

done for the day and another great session. this workout to be a deload setup was nasty and very brutal. great freaking pumps and moved some really good weight. feeling pretty good and got 2 session of cardio in for the week and i will increase as i go along. my feet are taking a beating since i am not used to it and i am actually pretty heavy right now. i am not doing it for body fat control but moreso for better wind endurance so i am actually moving quite a bit faster than when i do normal cardio


meal 1
12 whole eggs
1 cup grits
meal 2
protein cakes
intra workout meal
2 scoops intra md w/ gallon water
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
1 large supreme pizza
some oranges and cream ice cream (no amount annotated lol)
meal 5
16oz ground turkey w/chilli and cheese

[gusto77]

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

So what do you mean by deload brother? It sounds like it would mean what I was doing before.... going light/ just doing enough to get a pump going/ resting up and giving your body some time off before hitting it hard again...... you seem like you're still going at it pretty hard... so Im confused.

[guns01]

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

So what do you mean by deload brother? It sounds like it would mean what I was doing before.... going light/ just doing enough to get a pump going/ resting up and giving your body some time off before hitting it hard again...... you seem like you're still going at it pretty hard... so Im confused.

that's exactly what it means man. no intensity techniques are being used right now such as iso holds static holds etc...... even though we are still going heavy we are doing things that dont tax the cns. everything is done explosive for the most part with perfect form. plus i cut back to 4 days a week again to allow for more recovery time as well.

[MOUNTAIN-MAN]

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

Wow almost 100 pages u almost got a book guns u should look for a publisher and sale this log lol