Follow Along G's Run to the NA's

[guns01]

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

Tore it up plus a Fish Free day "WHO ARE YOU??"
~Trixie~

haha gusto tried to kill me this weekend and he wanst putting up to much of a fight not to have fish yesterday. didnt want to miss a meal and i refuse to eat fish late in the day because i am starving at bed time. so if i get to my mid evening meal and havent had all my fish it isnt happening cause a hungry and tired guns is a bad thing to have around the next day.

gusto is def a serious trooper for sure. no quit in the dude even low carbbed and absolutely destroying some legs chest and shoulders. when i say we killed it that is a slight understatement to me. my tear drops both were cramping and pretty much on the verge of passing out. then add to that the pump that felt like the whole legs were about to explode

[guns01]

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

today:

chest/delts/cardio
10 min treadmill warmup
rotator cuff work
banded hs decline band x20/2(warmups) 45x8 70x8 90x8 (felt pretty freaking heavy)
bb bench w/pauses 135x8 185x8 215x8 255x8(last 2 were forced) 225x7
incline db press 55x8 70x8 90x8 90x8/3 (gusto smoked me on these)
machine flyes 120x12/2 (nasty hard contraction and hit failure on last 2)
reverse peck deck 75x15 90x15/3
banded hs shoulder press 45x8 70x8 80x8
machine lats w/forced negs 50x5(x15) 60x5(x15) 70x5(15) first numb is forced negs and second is straight reps
interval cardio 15mins step mill 1min sprint with 2 min slow pace

got in and tore it up pretty good today. we moved some semi heavy weight around today. probably going to be nasty sore after this one as well. another good session in with gusto that moved pretty fast paced.

meal 1
protein cakes w/sugar free jelly
intra workout
2 scoops intra md
meal 2
16oz tilapia
meal 3
16oz ground turk
meal 4
(cheat) bacon wrapped pizza, i will update the amount at the bottom when i eat it. (gusto isnt going to like this one haha
meal 5
16oz turk
1/2 bag broc

only had 4 squares gusto and trust me it wasnt even close to be any good at all. it was actually pretty gross

[gusto77]

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

today:

chest/delts/cardio
10 min treadmill warmup
rotator cuff work
banded hs decline band x20/2(warmups) 45x8 70x8 90x8 (felt pretty freaking heavy)
bb bench w/pauses 135x8 185x8 215x8 255x8(last 2 were forced) 225x7
incline db press 55x8 70x8 90x8 90x8/3 (gusto smoked me on these)
machine flyes 120x12/2 (nasty hard contraction and hit failure on last 2)
reverse peck deck 75x15 90x15/3
banded hs shoulder press 45x8 70x8 80x8
machine lats w/forced negs 50x5(x15) 60x5(x15) 70x5(15) first numb is forced negs and second is straight reps
interval cardio 15mins step mill 1min sprint with 2 min slow pace

got in and tore it up pretty good today. we moved some semi heavy weight around today. probably going to be nasty sore after this one as well. another good session in with gusto that moved pretty fast paced.

meal 1
protein cakes w/sugar free jelly
intra workout
2 scoops intra md
meal 2
16oz tilapia
meal 3
16oz ground turk
meal 4
(cheat) bacon wrapped pizza, i will update the amount at the bottom when i eat it. (gusto isnt going to like this one haha
meal 5
16oz turk
1/2 bag broc

only had 4 squares gusto and trust me it wasnt even close to be any good at all. it was actually pretty gross

First off, I don't believe you about the pizza. Second we already had the chest/ delts discussion... you still win. Great workouts man. my legs are getting more sore by the minute. Thanks for everything brother.

[guns01]

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

First off, I don't believe you about the pizza. Second we already had the chest/ delts discussion... you still win. Great workouts man. my legs are getting more sore by the minute. Thanks for everything brother.

no i wouldnt bs you about it. straight up it was gross to me. the bacon in it was like it had been microwaved chewy and it had a funky taste to it all around. it was a wasted cheat for me but it did give me the number of cals i needed even though i didnt enjoy it

[rnixon]

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

Looking good take care of your back man....

[guns01]

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

today:

back
10 min treadmill warmup
rumble roller and stretching
meadows rows 25x8 35x8 45x8(warmups) 70x8 90x8 115x8 125x8 125x8 125x8
db pullovers ss 50x12ss 65x12ss 70x12ss 75x12ss
stretchers ss100x8 ss120x8 ss140x8(to heavy to focus) ss120x8
bb shrugs 135x10 185x10 225x10 (5sec contractions)
banded hypers red medium band x15/3

done for the day. good session in today. other than the lower back not being 100% everything else feels awesome. for some crazy reason my waist is coming down but everything else is filling back out. so i am growing a little bit as i am coming down. keeping in mind this setup i am using now is way lower carb/fat wise than what i use as i cruise in. so i am def getting something done right so far, at least in this short amount of time haha


meal 1
16oz tilapia
2tbl spn coconut oil
meal 2
16oz tilapia
intra workout
3 scoops intra md
meal 3
16oz ground turk
1/2 cup sour kraut
meal 4
16oz ground turk
1/2cup sour kraut
meal 5
16oz ground turkey
1/2 bag broc

[guns01]

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

today:

cardio only

30 min am fasted treadmill (yep still hate it lol)
rumble and stretching

nothing out of the ordinary to note today. back is a little sore and stiff but not all that bad at all. i honestly think it may be the addition of the cardio that is taxing it and i am def not used to the added work just yet. i am also pushing the pace much faster than i normally do for cardio to improve my wind along with the fat burning. i will change back to the fat burn mode shortly once i have better wind going on.


meal 1
16oz tilapia
2tbl spn coconut oil
meal 2
16oz tilapia
meal 3
16oz ground turk
1/2 cup sour kraut
meal 4
16oz ground turk
1/2cup sour kraut
meal 5
16oz ground turkey
1/2 bag broc

[gusto77]

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

today:

cardio only

30 min am fasted treadmill (yep still hate it lol)
rumble and stretching

nothing out of the ordinary to note today. back is a little sore and stiff but not all that bad at all. i honestly think it may be the addition of the cardio that is taxing it and i am def not used to the added work just yet. i am also pushing the pace much faster than i normally do for cardio to improve my wind along with the fat burning. i will change back to the fat burn mode shortly once i have better wind going on.


meal 1
16oz tilapia
2tbl spn coconut oil
meal 2
16oz tilapia
meal 3
16oz ground turk
1/2 cup sour kraut
meal 4
16oz ground turk
1/2cup sour kraut
meal 5
16oz ground turkey
1/2 bag broc

your day looks as bland as mine. except I worked out so I got intra md..... yay

[MOUNTAIN-MAN]

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

Guns u are hardcore brother all monster

[guns01]

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

your day looks as bland as mine. except I worked out so I got intra md..... yay

haha yep and it sucks without the md in there to carry you a little bit

[guns01]

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

Guns u are hardcore brother all monster

we will rehash you comment here in about 24wks or so. that's about how long i have left for this first run this year

[guns01]

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

today:

arms/glutes/cardio
10 min treadmill warmup
dual rope cable pressdowns 70x10 80x10 90x10(warmups) 100x10 110x10 120x10 120x10
bench dips x12 x10/3
seated overhead rope extensions 120x15 110x15 100x15 100x15
bb curls 70x6(6) 70x6(6) 80x6(6) 80x6(6)
db hammers 25x8 30x8 35x8 35x8
ez preachers 85x6(6)/3
cross bench glute bridges 100x10/4
cable kickbacks 60x10/4
stepmill intervals 15 min (2min steady 1min sprint)

done for the day. good day in and got it done quick. i am adding some secondary work to the glutes to see if i can hone them in a little better this year. that is for detail purposes haha


meal 1
16oz tilapia
1 cup cream of rice w/sugar free jelly
meal 2
protein cakes w/sugar free jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1 1/4 cup basmatti rice
meal 4
16oz ground turk
1 1/4 cup basmatti rice
meal 5
16oz ground turkey
1 1/4 cup basmatti rice

[guns01]

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

today:

cardio only

30 min am fasted treadmill

nothing crazy to annotate today at all.


meal 1
16oz tilapia
1 cup cream of rice w/sugar free jelly
meal 2
protein cakes w/sugar free jelly
meal 3
16oz tilapia
1 1/4 cup basmatti rice
meal 4
16oz ground turk
1 1/4 cup basmatti rice
meal 5
16oz ground turkey
1 1/4 cup basmatti rice

[guns01]

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

today:

back(secondary)/cadio
10 min treadmill warmup
rumble roller work
sm bent rows 115x8/3(warmups) 165x8gs 215x8gs 235x8gs
db pullovers gs45x8gs 50x8gs 55x8gs 60x8gs
bent db rows gs 50x8gs 55x8gs 65x8 65x8
banded face pulls gs x8/4 (i hung from the chin bar as long as i could hold on after each round after the face pulls)
one arm sup pulldowns 45x8ts 50x8ts 60x8ts 50x8ts (same ass clown took one of the handles and the carabiner off of one side of my machine so the last 3 sets were really hard to do and i had no stretch)
wg btn pulldowns ts100x8ts 120x8ts 140x8ts 120x8ts
ng machine pulldowns ts 120x8ts 120x8ts 120x8ts 120x8ts

15 min stepmill intervals 2min slow 1 min wide open

got in and got a good pace going even though my pre meal was a little to close to training and sat in my throat the entire workout. that was my error lol. got the run of giant sets in no problem at all then moved to the tri sets. . i got one round down while working in with some dude then another dude watched me do my first round and when i started my second he snatches the handle and caabiner off the machine i was using. didnt ask looked me right in the eye and just took it. granted i was wide open trying to bust through my session as fast as possible but i got zero respect out of that clown. it's all good though since i have to mind my p's and q's because of my local sponsor, payback is a ***** and i know damn near everyone and will get it handled haha.
got it done even with the cardio in just over an hour. so overall a successful and quality workout


meal 1
16oz tilapia
1/4 cup cream of rice w/sugar free jelly
2 slice ezkiel bread w/sugar free jelly
meal 2
protein cakes w/sugar free jelly
intra
2 scoops intra md
meal 3
16oz tilapia
1 1/4 cup basmatti rice
meal 4
16oz ground turk
1/2 cup sour kraut
meal 5
16oz ground turkey
1/2 cup sour kraut
1/2 bag broccoli

[guns01]

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

today:

legs(deload)
10 min stepmill warmup
rumble roller and stretching
seated leg curls 90x10 105x10 120x10(warmups) 135x10 150x10 165x10 180x10 180x10 180x10
abductors ss 120x10ss 150x10ss 190x10ss 190x10ss
adductors ss100x10 ss110x10 ss120x10 ss120x10
squats 135x10 185x10 225x6 255x6 285x6 295x6 335x6
leg extensions 75x20 90x20 105x20 120x20

done for the day. back felt really good today but i tweaked my left knee a little bit squatting. shouldve had it wrapped up but since i wasnt getting to heavy i opted out. i went down and on my explosion out of the hole i lost balance going to the top and tipped a little forward. i adjusted but on my next two reps the inside of my knee tightened up on me a bit. no pops or pain just tight so not an injury just irritated lol. so now i will be icing it up and hating cardio even more cause that aggervates it more than anything does.


meal 1
16oz tilapia
1/2 cup cream of rice w/sugar free jelly
meal 2
protein cakes w/sugar free jelly
intra
2 scoops intra md
meal 3
16oz tilapia
1 1/4 cup basmatti rice
meal 4
16oz ground turk
1/2 cup sour kraut
meal 5
16oz ground turkey
1/2 cup sour kraut
1/2 bag broccoli