Follow Along G's Run to the NA's

[MOUNTAIN-MAN]

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

Rock it gunns like only u can brother

[guns01]

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

today:

abs/back (primary)
leg raises x15/4
rope crunches 50x15/4
hs iso rows (seat low focusing on mid back) 70x10/3 90x10(warmups) 115x10/4 i really focused on driving elbows back and squeezing the crap out of it at the top
ng low row 120x10 140x10 160x10 180x10 (same thing here drive them back hard and squeeze the hell out of them
db pullovers 55x10 65x10 75x10 85x10
assist chins x10/4 2 sets here wide grip and 2 sets ng. i also did an iso hold at the mid point on the last rep to failure. that was super brutal and i really tried to focus on squeezing shoulder blades together for as long as i could hold it.

done for the day. great very quick fast paced workout. nothing is really hurting or aching today so that is a huge plus. had a meeting with a new supplement company owner today that went very very well. for those of you following along the company is called fit strong. they only produce a small line of products but they are actually damn good stuff. the have exactly what is in them on the labels, they have independent testing done and the whole 9 yards. i got the spill from the owner about how much went into production and how he got the specific flavors and indgredients that he wanted in them. then had them retested. i have now tried the pre the bcaa and the creatine. i will have a whey shake tonight before bed and another in the am and i will report back. so everyone knows how beligerent my guts are due to my illness in 03. so if my guts can tolerate the products then they are as clean and pure as they come. i can already report that the pre is really good. i took it and immediately went to the gym. he said it wouldnt make me need to crap my brains out. so i trusted him and i had zero issues. that is a huge plus for me not to mention no crash and the potency was perfect. i will make little annotations in here as i go along with the products. i havent used creatine in a very long time due to most bloating me. so we shall see how it does and how my weight goes up over the month.


meal 1
16oz tilapia
1/2 cup cream of rice w/natty pb and sf jelly
meal 2
protein cakes
intra workout
3 scoops intra md
meal 3
16oz chicken buffalo ranch sauce
1/2 cup cream of rice w/s/f jelly
meal 4
16oz ground turkey w/ jalepeno ranch
1/2 cup cream of rice w/s/f syrup
meal 5
16oz ground turkey
1/2 bag brocolli
meal 6
2 scoops whey

[gusto77]

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

Is it weird that I like when my PWO makes me shit lol? I like getting cleaned out before hitting the gym haha. Looking forward to the review on the creatine and whey protein

[Trixie]

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

Is it weird that I like when my PWO makes me shit lol? I like getting cleaned out before hitting the gym haha. Looking forward to the review on the creatine and whey protein

Anyone should love to be as clean and least bloated before their weightlifting. You are a true Body-Builder who is in touch with every aspect of how your body works. Great to have this detailed information to take into consideration. ' Jungle Book'. Want to be like you uu, walk like you, talk like you, uuu. LOL
~Trixie~

[gusto77]

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

Hahahahah

[guns01]

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

today:

abs/legs/calves (secondary)
leg raise machine ss 50x15/4ss
machine crunches ss ss30x15/4 (these supersets are brutal. i know i have said it many times but until you try it you have no idea and my abs are actually pretty strong)
leg press 270x15 360x15 450x15 540x15 630x15 720x15 810x15 900x15 done as quick as possible and i went until i had to pause during the 15 reps. i made it till 9 plates and had to pause on the 14th rep for a sec
hacks (rev banded) 270x8 360x8 450x8 540x8 630x8
hip machine glute work 70x8 80x8 90x8 100x8
leg curls 80x10 90x10 100x10 110x10 120x10 done with about 20 sec rest between each set
machine toe press 230x10 250x10 270x10 290x10

done for the day. great leg session today only a little knee irritation going on so it was excellent. i actually started getting a bit of cramping the pumps were so nasty. i havent had that happen in a very long time. i honestly think using abs as a warmup makes the workout harder because all the blood in there makes breathing a little more difficult. could be just me but i can tell a big difference and my cardio is actually pretty good right now. had the fit strong whey last night and again first thing this am. no gut issues at all and another run with the pre with no issues as well. these are surprisingly really high quaility products. not saying that because i am helping them but to pass my gut test so far is huge.

first thing
2 scoops whey
meal 1
16oz tilapia
1/2 cup cream of rice w/natty pb and sf jelly
meal 2
protein cakes
intra workout
2 and a half scoops intra md
meal 3
16oz chicken buffalo ranch sauce
1/2 cup cream of rice w/s/f jelly
meal 4
16oz ground turkey w/ jalepeno ranch
1/2 cup cream of rice w/s/f syrup
meal 5
16oz ground turkey
1/2 bag brocolli
1/4 cup cream of rice
meal 6
2 scoops whey

[guns01]

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

yesterday:

abs/delts/chest/tris (secondary)
lying leg raises ss x15/4ss
rope crunches ss40x15/4
reverse peck deck 60x20/2(warmup) 75x25 80x20 90x15
seated db lats 30x10/3
machine chest press 100x10 120x10 140x10(warmups) 160x14 180x11 200x10
sm decline press 185x10/3
sm incline press 205x8/3
lying ez bar extensions 95x10/3
assist machine pressdowns 100x10 120x10 140x10

done for the day. in and out pretty quick and strength was way up from a monster breakfast. very loose day of eating for me today because we are celebrating a special day with the family. probably going to be a few days of this this week. no worries though haha i got a little wiggle room. day off and then back at it tomorrow with gusto. going to try to get in some nasty sessions while he is here.

first thing
2 scoops whey
meal 1
gravy and biscuits w/sausage and eggs over easy
2 cobler pancakes with ice cream lol
meal 2
protein cakes
intra workout
2 and a half scoops intra md
meal 3
16oz chicken buffalo ranch sauce
meal 4
25 wings traditional with hot flavoring and ranch
piece of cake and small scoop ice cream
meal 5
8oz ground turkey
piece of cake

even as much as i normally eat i was stuffed to the max and had no desire to eat any more. if i were guessing my glycogen levels are bursting through the seems. oh and my guts are absolutely destroyed from all the nasty food and sugar that i am not used to eating. i did take a nap and slept awesome or as awesome as i can haha

[gusto77]

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

yesterday:

abs/delts/chest/tris (secondary)
lying leg raises ss x15/4ss
rope crunches ss40x15/4
reverse peck deck 60x20/2(warmup) 75x25 80x20 90x15
seated db lats 30x10/3
machine chest press 100x10 120x10 140x10(warmups) 160x14 180x11 200x10
sm decline press 185x10/3
sm incline press 205x8/3
lying ez bar extensions 95x10/3
assist machine pressdowns 100x10 120x10 140x10

done for the day. in and out pretty quick and strength was way up from a monster breakfast. very loose day of eating for me today because we are celebrating a special day with the family. probably going to be a few days of this this week. no worries though haha i got a little wiggle room. day off and then back at it tomorrow with gusto. going to try to get in some nasty sessions while he is here.

first thing
2 scoops whey
meal 1
gravy and biscuits w/sausage and eggs over easy
2 cobler pancakes with ice cream lol
meal 2
protein cakes
intra workout
2 and a half scoops intra md
meal 3
16oz chicken buffalo ranch sauce
meal 4
25 wings traditional with hot flavoring and ranch
piece of cake and small scoop ice cream
meal 5
8oz ground turkey
piece of cake

even as much as i normally eat i was stuffed to the max and had no desire to eat any more. if i were guessing my glycogen levels are bursting through the seems. oh and my guts are absolutely destroyed from all the nasty food and sugar that i am not used to eating. i did take a nap and slept awesome or as awesome as i can haha

That looks like a killer day of eating. We're going to tear the fucking gym down this weekend brother. Looking forward to a killer back session tomorrow and a day full of cake ice cream and all kinds of other crap. Going to be epic!! Haha

[guns01]

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

today:

abs/back(secondary lol)
lying leg raise machine ss 40x15/4ss
incline situps ss x15/4 (again i am going to point out these freaking kill me and my abs are pretty freaking strong)
rumble roller work
one arm bb rows 10x12 35x12 60x12 85x12 110x12
db deadstop rows 120x12 140x12 150x12 150x12
rack deads (slide the rail) 135x3 225x3 315x3(feeders) 405x6/4
stretchers 100x10(feeders) 120x10 140x10 140x10 120x5 w/forced stretch ds 85x3 forced stretch each rep
db pullovers 80x8 100x8 110x8
bb hypers 135x8/3

done for the day. nice secondary day that ended up not actually being a true secondary day lol. gusto is in town and my strongman buddy got out of work early today. so we had me, gustro strongman and my buddy that's trying to break into bodybuilding competition. the intensity tempo and weights moved today were just absolutely silly. i am actually pretty well broken off but other than being broke off and a little tight lower back everything feels pretty damn good. this one was a great one to record cause i am pretty sure we were scaring people haha.

meal 1
16oz tilipia
1/2 cup cream of rice w/s/f jelly and pb
meal 2
protein cakes
intra
2 and half scoops intra md (prob should have been 3 or 4 scoops today haha)
meals 3-5
these are going to be up in the air because we are having a party. def going to be lots of burgers hot dog beer brats brownies ice cream and god only knows what else. i will try to get it down and noted though

[gusto77]

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

today:

abs/back(secondary lol)
lying leg raise machine ss 40x15/4ss
incline situps ss x15/4 (again i am going to point out these freaking kill me and my abs are pretty freaking strong)
rumble roller work
one arm bb rows 10x12 35x12 60x12 85x12 110x12
db deadstop rows 120x12 140x12 150x12 150x12
rack deads (slide the rail) 135x3 225x3 315x3(feeders) 405x6/4
stretchers 100x10(feeders) 120x10 140x10 140x10 120x5 w/forced stretch ds 85x3 forced stretch each rep
db pullovers 80x8 100x8 110x8
bb hypers 135x8/3

done for the day. nice secondary day that ended up not actually being a true secondary day lol. gusto is in town and my strongman buddy got out of work early today. so we had me, gustro strongman and my buddy that's trying to break into bodybuilding competition. the intensity tempo and weights moved today were just absolutely silly. i am actually pretty well broken off but other than being broke off and a little tight lower back everything feels pretty damn good. this one was a great one to record cause i am pretty sure we were scaring people haha.

meal 1
16oz tilipia
1/2 cup cream of rice w/s/f jelly and pb
meal 2
protein cakes
intra
2 and half scoops intra md (prob should have been 3 or 4 scoops today haha)
meals 3-5
these are going to be up in the air because we are having a party. def going to be lots of burgers hot dog beer brats brownies ice cream and god only knows what else. i will try to get it down and noted though

We tore that fucker down brother. That simple.

[guns01]

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

today:

abs/legs (primary)
10 min treadmill warmup
roller work
leg raises ss x15/4
rope crunches ss ss40x15 ss50x15/4
seated leg curls 75x15 105x15 120x15 135x15(warmups) 150x8(15sec) 165x8(30sec) 180x8(45sec) sec were iso holds at the mid point of the contraction. yep they were extra stupid brutal
leg press 270x25 360x25 450x25 540x25 630x25 720x25 810x25 1010x6 1200x6
reverse band hacks 270x8 360x8 450x8 540x8 630x8
ham killers x15 x10 x11 x15

done for the day. we absolutely wrecked. the leg presses were done as fast as it took the other person to go so this went super quick and were extra stupid. so i only note what the actual plate weight we use and not the actual machine weights so those checking we had 2 100 lb plates and 10 45s on each side. those were a little silly lol. overall a really good session, not really a nut buster by any stretch but really really good. i had to skip freaking calves today because i forgot my shoes and i had on boots.

also added in a new creatine and beta alanine today and tried out the new cotton candy mr hyde. this is another pre workout that is super strong(not cracked out) and legit.


meal 1
16oz tilipia
slice of coconut cake (hehe)
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz tilapia
meal 4-5
will be burgers and all beef dogs on wheat buns. also will have some nasty cakes pies and ice cream as well most likely lol. gong to be a good growing weekend for sure

[guns01]

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

today:

abs/delts/chest/cardio (primary)
10 min treadmill warmup
rumble roller work
leg raises ss x15/4ss
rope crunches ss 50x15
reverse peck deck 60x20/2 105x20 120x20 135x20(nasty) ds 75x3 iso holds
machine lats 75x20 120x5(10)ss 150x5(10)ss 170x5(10)ss these were absolutely retardedly stupid. first 5 reps were partner forced negatives
lat db swings ss40x10 ss40x10 ss50x10
machine chest press 100x8 130x8 160x8 190x8 220x8 250x8 stack x8ds 200x6ds 140x6ds 100x6
incline db press 100x9 100x9 100x9
sm incline press 225x10/3
banded prowler pulls 5 rounds

done for the day. another session with gusto, my strongman buddy, and our trying to be a competitor buddy. wow is all i can say was this was probably the most brutal chest and delt day i have done in quite a while. i would say nothing was left on the table in there today. pump was absolutely insane and we moved some heavy weight around. gusto got me on the incline db presses also. the simulated prowler drags pumped my legs up something stupid at the end and we killed that in about less than 10 mins.


meal 1
16oz tilipia
slice of coconut cake (hehe)
meal 2
protein cakes
intra
2 and half scoops intra md
meals 3
16oz tilapia
meal 4-5
pizza ice cream and pastries the rest of the day today haha

[stevekern]

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

What are ham killers x15 x10 x11 x15????

[guns01]

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

What are ham killers x15 x10 x11 x15????

they are kind of like a glute ham raise without the machine:

https://youtu.be/K0o-3Ii3Blc

[rnixon]

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

Fuck it my thread won't load just wanna say I had a great back arm day cut short bc my roommate wanted to leave so now I drive but man I was out and so lazy at work I think I really needed a huge cheat and then back on track but know that's not something a coach from afar could tell me without seeing me like shit but I feel I needed that and had a few small pooches anyhow I had some good pump and posing coach said I look leaner since a few days ago and gonna pose with him again tmra... 9 more nights I think I'm gonna a be back on track and hammer twice as hard on days off not sure loose any shred.... Thanks FG you have thought me a lot and showed lotsa lol e from everyone
Sorry for the hijack boss... Over and out
Cheers
R