Follow Along G's Run to the NA's

[guns01]

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

yesterday:

back
10 min treadmill warmup
rumble roller lacross ball and stretching
deadstop db rows 50x10 60x10 70x10 80x10 90x10 100x10
partial scap stretch pulldowns 85x8 100x8 120x8 140x8 160x8 180x8
db pullovers 50x12 55x12 60x12 65x12
more rumble roller work

done for the day. back is very very angry. i didnt injure it again it just flared back up again. this is the spot i hurt really bad in a blast so it is stupid stupid uncomfortable for me. it is the verts from the top of my tailbone up so every single movement is painful. at least everyone get's a kick out of how i walk and luckily today is an off day. now i am using ice, the tims unit and saloon paa patches. hopefully this puppy is good sooner than later.

meal 1
16oz top round steak
2tblspn coconut oil
meal 2
protein cakes
intra workout meal
3 scoops intra md w/ gallon water
meal 3
16oz turkey burgers w/cheese and onions
8oz sweet potato
meal 4
16oz ground beef and sausage
8oz wheat spaghetti pasta
meal 5
16oz bbq chicken
2tbl spn coconut oil

[guns01]

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

today:

arms
10 min treadmill warmup
lacross ball work on glutes
incline db curls 10x20 15x20 20x20(warmups)25x15 30x15 35x14(10) 30x12(1)
machine curls 60x15 50x15 50x15 50x15(5)(1)
bb curls 50x6 60x6 70x6 80x5ds 40x6(1)
sb cable pressdowns 120x30 150x30 180x30(5)(1) 200x30(10)(1)
cg pushups x12(1) x10(1) x10(1)
seated overhead rope extensions 100x20(10) 120x15(5) 140x12(10)

done for the day. so i finally broke down and went in and seen a chiro for my freaking back. i had some hydro massage stuff done and an adjustment. i am standing upright today and walking around isnt unbearable so it helped some. i am going back mid week next week to have the same things done as well as some art work on my low back and glutes to see if that helps break it up even more. arm day went pretty well, got a great pump in even though i am moving around very slow and carefully lol, trying not to tweak it even more. legs will be extremely extremely abbreviated tomorrow for damn sure. sad fact is i did back on tuesday and felt great then it got worse so idk what the hell is going on.


meal 1
16oz top round steak
2tblspn coconut oil
meal 2
protein cakes
intra workout meal
2 scoops intra md w/ gallon water
meal 3
16oz turkey burgers w/cheese and onions
8oz sweet potato
meal 4
16oz roast beef w/cheese
8oz red potato
meal 5
16oz bbq chicken
2tbl spn coconut oil

[Trixie]

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

About time you went to a Chiropractor. We will be praying for him to have the knowledge and ability to treat you. You'll be as good as new soon.
~Trixie~

[guns01]

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

today:

legs
10 min treadmill warmup
rumble roller and lacross ball work
lying leg curls 60x12 70x12 80x12(warmups) 90x12 100x12 120x12 110x12
squats 135x8 225x8 275x8 315x8 (back actually felt awesome)
leg press 290x20 580x20 760x20 1010x30 1010x30 1010x30 (strongman buddy did huge jumps and i wasnt moving weight on and off, so i actually surprised myself a bit)
walking db lunges 30x10/3(10 reps per leg)

done for the day. warmed up really really well. i focused big time on rolling and getting good and stretched out and planned on going really really easy but i was good so i pushed a little bit harder than what i had planned on. i am killed from the workout though and destroyed legs. i will know tomorrow for sure if i reaggervated my back again or not. i feel good for now though and i stretched out really well again post workout also so hopefully i got everything opened up good.


meal 1
16oz top round steak
2tblspn coconut oil
meal 2
protein cakes
intra workout meal
4 scoops intra md w/ gallon water
meal 3
16oz turkey burgers w/cheese and onions
8oz sweet potato
meal 4
16oz roast beef w/cheese
8oz red potato
meal 5
16oz bbq chicken
2tbl spn coconut oil

[guns01]

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

today:

chest/delts
10 min treadmill warmup
rumble roller work/stretching
rotator cuff work
machine press 105x8 120x8 135x8 150x8 165x8 210x8 240x8
incline bb press (speed) 135x6 155x6 185x6 235x6 245x6
bb bench press 155x6 175x6 195x6 225x6 245x6
macnine flyes 105x12 120x12 135x12
db lat raises 20x12 25x12 35x12
machine press ng 90x10 100x10 120x10
reverse peck deck flyes 75x20 90x20 90x20

done for the day. got in a good workout today and back actually feels pretty good. i would give it a maybe 75-80% better feeling. this is a good thing cause i hate being held back haha. i am tossing around the idea of doing a little mini prep diet with a couple cheat meals in during the week to tighten up a bit more before going all out. so i may fire up a carb cycle and add in cardio starting tomorrow. i am hovering around 290 now and i wont let it drop below say 265-275 before my actual prep goes into full effect. going to get nasty this year haha

meal 1
16oz top round steak
2tblspn coconut oil
meal 2
protein cakes
intra workout meal
2 scoops intra md w/ gallon water
meal 3
16oz turkey burgers w/cheese and onions
8oz sweet potato
meal 4 & 5
going to be going all out on super bowl goodies. wings chips and dip, cookie cakes the whole 9 yards.

[Trixie]

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

OK guns don't know what the mini prep means but since you know what you are doing I will be following closely. Take care of that back.
Trixie

[guns01]

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

tuesday:

back
10 min treadmill warmup
rumble roller work/stretching
medium ng pulldowns 85x10/3(warmups) 100x10 120x10 140x10 160x10
sup one arm low pulley rows 30x10 40x10 50x10 60x10
db rows 60x5 80x5(feeler sets) 100x8 120x8 140x8
rack pulls 135x5 185x5 225x5 275x5 315x3/5
hypers x15/3

done for the day.


meal 1
16oz ground turkey
2tblspn coconut oil
meal 2
protein cakes
intra workout meal
3 scoops intra md w/ gallon water
meal 3
16oz turkey burgers
8oz sweet potato
meal 4
16oz chicken
8oz red potato
meal 5
16oz bbq chicken
2tbl spn coconut oil

[guns01]

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

yesterday:

rehab
hot water bed message
active release
adjustment
accupuncture tool

great session yesterday and the guy is awesome at this stuff. he asked me what my goal for treatment was and i said i want to be able to squat and deadlift semi heavy without any issues with the rest of my back. so we will go in again next wk and then go off maybe a every other week or every 3wks once i am at 100%. i would say i am probably at 95% right now and i dont have heavy squats this weekend so it gives me a little more time to heal up completely before hammering it again

[guns01]

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

today:

arms
10 min treadmill warmup
rope pressdowns 80x10 90x10ss 100x10ss(warmups) 120x10ss 140x10ss 160x10ss 180x10ss
standing db curls ss15x10 ss20x10(warmups) ss25x15/4
standing bb curls 60x8ss 70x8ss 80x8ss 80x8ss
lying tri extensions ss30x15 ss35x15 ss40x15 ss45x15
one arm preacher curls 25x8ss 35x8ss 35x8ss 35x8ss
machine dips elbows out ss90x8 ss140x8 ss180x8 ss230x8

done for the day. nice quick and easy session today. great pump and everything feels pretty good and solid. the diet change has my feeling a little more tired as my body is adjusting to clean foods so that kind of sucks but it only takes about a wk to get adjusted.

meal 1
16oz ground turkey
2tblspn coconut oil
meal 2
protein cakes
2 tbl spn coconut oil
intra workout meal
2 scoops intra md w/ gallon water
meal 3
16oz turkey nachos
meal 4
16oz turkey meat loaf
8oz red potato w/cheese
meal 5
16oz shredded chicken w/ ketchup
2tbl spn coconut oil

[Trixie]

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

I see the diet plan has changed but you aren't going to add in all that fasted cardio yet right?
~Trixie~

[guns01]

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

I see the diet plan has changed but you aren't going to add in all that fasted cardio yet right?
~Trixie~

i am playing on kicking that off next week. maybe 3-4x per week.

[guns01]

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

today:

back
10 min treadmill warmup
stretching (forgot the rumble at home)
meadows rows 25x10/3(warmups) 45x10 70x10 90x10 100x10
db pullovers 45x10 50x10 55x10 60x10
swiss bar pulldowns 100x10 120x10 140x10 140x10
one arm sup pulldowns 30x10 40x10 50x10 50x10

done for the day. nothing to really report today. i was hammering the secondary days a little to hard so i backed off a bit and i am leaving some reps in the tank with these sets like i am supposed to. good workout today overall


meal 1
16oz ground turkey
2tblspn coconut oil
meal 2
protein cakes
2 tbl spn coconut oil
intra workout meal
2 scoops intra md w/ gallon water
meal 3
16oz turkey nachos (again today, these are delicious)
meal 4
16oz turkey meat loaf
2 cups basmatti rice
meal 5
16oz shredded chicken w/ ketchup
2tbl spn coconut oil

[gusto77]

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

Turkey nachos sound yum

[MOUNTAIN-MAN]

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

Always an insperation guns. U rock

[Trixie]

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

Turkey nachos sound yum

I agree, is the recipe on F.I.S.T.'s Kitchen??? What about those Protein cakes you eat??
~Trixie~