Follow Along G's Run to the NA's

[guns01]

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

today:

legs(secondary)
10 min treadmill warm up
standing lat pd crunches 70x15/4
roller work
leg extensions 75x20 90x20 105x20 120x20 135x20 145x20
squats 135x10 225x20/4 (serious kick in the nuts)
front raise on the hip machine 70x10/3
lying leg curls 80x15 90x15 100x15 100x15

done for the day. holy sweet baby jesus this was absolutely brutal painful pump. i honest to god do not think another drop of blood could have went into my legs. i even pushed the pace hard and it made it 10x worse haha. i was very happy to have this one finished cause i could barely walk out. i would say a very successful and productive day today.

meal 1
home made protein pudding w/cor not oats
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz chicken
8oz sweet potato
meal 4
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

abs/chest/delts/tris/calves(secondary)

incline situps x15/4
leg raises x15/4
roller work
ng machine press 70x10 80x10 90x10 100x10 110x10 120x10 130x10 140x10 150x10 (10 sec rest only after 100lbs. i did the other sets back to back)
banded hs decline x8 25x8 50x8 75x8 50x8/2
hex press 45x12/4
machine flyes 120x10ss 135x10/4ss
banded over and backs ss x10/4
reverse peck deck flyes 75x30/3
db lat raises 25x10/4
spider walks x3/3
reverse grip cable pds 80x12 90x12 100x12 110x12 (15 sec rest)
db skullies 35x10/4
seated calf raise ss 50x10ss 75x10ss 100x10ss 125x10ss 125x10ds 100x10ds 75x10ds 50x10
tibia raise ss ss40x33 ss40x28 ss40x26 ss40x22 ss40x19

done for the day. great session today. pump was almost as stupid as legs yesterday and the pace and rest were super fast. i think i am going to seriously push the pace from now on on these secondary days and drive max blood in. we will see what happens but man i think it sucks worse than heavy weight does. i am def not huffing and puffing at all which is a good sign that the additional cardio is doing what i am going for.


meal 1
home made protein pudding w/cor not oats
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz chicken
8oz sweet potato
meal 4
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

[Trixie]

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

Sorry I've been missing so long:

Looks like you are killing it and getting the results that you are after. So great to hear that you can keep the pace up and still breathe like a human, feels great doesn't it? I'm thinking I may need to see some of these great results you are getting this winter. I would add the emoji (This thread is useless without pictures) BUT we all know that would be a lie. Thank you as always for everything I get to learn from your thread. Much love.
~Trixie~

[guns01]

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

today:

abs/back/bis(secondary)
standing lat pd crunches 70x15/4
lat pd crunches 85x15/4
mag ng cable orws 70x10 85x10 100x10 120x10 140x10 160x10 180x12 200x10 220x8
cybex pro grip rows 120x12 135x10 150x8 (first time used this and it is a great machine)
dual handle sup pd 85x12 100x10 120x8
ng traction machine pds 90x10 110x12 120x10 140x8
prone shrugs on tbar 70x12ss 95x10ss 95x8ss
banded face pulls ss x8/3
incline rope pullovers 80x12 100x10 120x8
banded good mornings x20/3
spider curls 25x10/4(back to back no rest)
db hammers 30x10/4 (10 sec rest)

done for the day. another great day other than being slammed to the gills on the gym floor. i actually had to wait a few times and ended up cooling down so some of the extra sets i had to do i didnt even note. i did get a great workout in nonetheless with a great pump. my elbow is a little fired up at me right now and shoulders as always. neither is too bad but i am still noting it so i can see how long it takes to get better and where the issues is occuring so i can try to eliminate it a bit.


meal 1
home made protein pudding w/cor not oats
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz tilapia
8oz sweet potato
meal 4
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

legs(primary)
10 min treadmill warmup
standing lat pd crunches 70x15/4
roller work
glute kickbacks 60x8 70x8 80x8 100x8 110x8 120x8/2
lying leg curls 60x12 80x12 100x12 120x12 130x12 150x12 ds150x10ds 120x10ds 100x10ds 80x10(1)
leg press 200x20 290x20 380x20 470x20 560x20 630x20 720x20 720x20 720x20 720x20
bulg split squats 25x8 45x8 65x8 ds85x8(1)ds 65x8(1)ds 45x8(1)ds 25x8(1) yep sucked ass
double banded good mornings x20 x17 x15
stretching and flexing

done for the day. great freaking session today. i moved super quickly from set to set and got one hell of a heavy pump. i actually needed a partner today so i snatched up one of the gym workers husbands and killed him haha. he held his own even though we went back to back on each and every set. he did need the puke bucket and wont be able to walk for a few days haha. good times. stand by those that are following for some diet changes and even more improvements going into this season. now i am leaning down even more and slowly backing out of gaining and working on refining everything up nicely. should be very nice change of pace


meal 1
home made protein pudding w/cor not oats
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz tilapia
8oz sweet potato
meal 4
super dbl nacho burger
fries
2 cups peach ice cream
meal 5
16oz turkey
1/4 cup sour kraut

[LittleTom]

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

Nice leg session guns.

Super double nacho burger..... Gonna have to try that. Keep crushing brother.

[guns01]

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

today:

abs/chest/delts/tris(primary)
10 min treadmill warm up
roller work
standing lat pd crunches 70x15/4
incline db press 25x8 45x8 65x8 85x8 105x8 (solo so i didnt have help going heavier)
machine flyes 135x10(1) 150x10(1) 165x10(1)
bench press 135x6/2 225x6/3 ds225x6ds 185x6 135x30
machine press 140x8ss 150x8ss 160x8ss
banded over and backs ss x10/3
db lats 20x10 25x10 30x10 ds35x10ds 25x10ds 15x10ds (ds didnt go as planned because all the dbs were taken)
reverse peck deck fly 75x20 90x15 105x12 120x10
spider walks x3/3
rope pressdowns 80x12 100x12 110x12 ds 120x10ds 100x10ds 80x10(1)

done for the day. great workout even though it was crowded and i had a couple of waits and couldnt use some of the dbs i needed to. still got a nasty pump and got it all knocked out really effectively. dietary changes in effect and i am not stoked haha. feeling good though.


meal 1
4 whole eggs
1 cup oats
1 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
intra
2 and a half scoops intra md
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12 oz ground turkey
8oz sweet potato
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges

[guns01]

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

today:

abs/back/bi (primary)
10 min treadmill warm up
incline sits x15/4
lat pd crunches 85x15/4
chest supp ng rows 60x10 75x10 90x10 135x15 150x12 165x10 180x8
mag ng pulldowns 100x10 120x10 140x10 ds180x6ds 140x8ds 100x17
db rows 120x8/4 (20 sec rest only)
rack pulls (mid shin) 135x2 225x2 315x2 405x5/4(1min rest) these were actually pretty good and had great speed surprisingly because i was toast
drag curls 95x15/4 (20 sec rest)

done for the day. session felt awesome today. no issues at all with contractions or anything at all bad. my low back is a little pumped and tight from the pulls but man it was so light and smooth i was blown away with the speed for sure. no breathing issues either haha, which is another huge plus. new changes to the damn diet and i feel full is crap for some reason. idk if it is the addition of the fats slowing digestion or what but man i feel full as a tank. i figured that was going to hinder my training today also but not at all. i got a great workout in and even some good eccentric less at the end


meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
1tbl spn coconut oil
intra
2 scoops intra md 2 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12 oz ground turkey
8oz sweet potato
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges

[guns01]

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

yesterday:

abs/legs(secondary)
10 min bike
standing lat pd crunches 70x15/4
roller work
lying leg curls 60x10 80x10 90x10 100x10 110x10 120x10 130x10 120x10 120x10
adductor 150x10 190x10/4
reverse hacks 90x10 115x10 180x6 230x6 270x6 320x6 360x6 450x6
machine leg press 390x20/4

done for the day. damn sure not the best and productive workout in a while. i got my curls done no problem, then had to wait on the adductor, finished those then no squat racks open. so i waited and waited and waited for these stupid ass weak power lifters to do whatever in the hell it is they were doing. finally after cooling down a second time and being highly irritated i opted for the reverse hack. now keep in mind if they were actually working hard and progressing it would have been no big deal but these two ass holes were squatting when i got to the gym. so they had spent probably an hour and a half just on squats and sad fact of the matter is they werent even using max weights or doing more than 2 reps. smh at the inconsideration and cluelessness of those two people. oh wait, they actually videoed each and every set and would drop to the floor after each set of anywhere between 185 and 255ish. i never point out the amounts that people are actually doing but give me a damn break, they claim to be power lifters and i know they come close to 500lbs or more on their maxes. i honestly think they were doing fake videos to post up about how hard they are working and not putting their weights into the frame.

anyway, got my bp up a little bit and finished up as best as i could. i did get some good blood back into my quads with the fast paced leg presses. that was the only success of the entire workout. i had another graston session done yesterday. almost no pain at all for the most part, low back was a little tender from deads but over all my back is on the money. i got one more and then we move to the legs haha. i start sweating thinking about that pain and she laughed at me when she brought up moving onto the next area. good times. diet came down the last few days but holy crap i am full as hell 24/7 for some reason. i am thinking the increase in fat is slowing digestion down a bit and making me stay and feel fuller. my last meal of the day is a workout to get in right now and i pour sweat every time i eat. so my metabolism is wide open.


meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
1tbl spn coconut oil
intra
2 scoops intra md 2 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12 oz ground turkey
8oz sweet potato
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges

[guns01]

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

today:

abs/chest/delt/tris(seconary)
10 min treadmill warmup
roller work
incline situps x15/4
machine press 80x10 90x10 100x10 110x10 120x10 130x10 140x10 150x10 160x10 (10 sec rest only)
hs incline press 45x10 70x10 70x10 70x10 (same rest and i was burnt out haha)
hex press 45x12/4 (same rest)
machine flyes 135x10ss 150x10ss 165x10ss
over and backs ss x10/3
reverse peck deck 80x30/3 (20 sec rest)
db lats 25x10/4
spider walks x3/3
v bar pressdowns 120x12 140x12 150x12 160x12 (10 sec rest)
one arm over head db extensions 30x10/4

done for the day. super quick pump workout that the pump was really good on. fast pace and no issues at all today. only thing that is really note worthy is my stomach is still full as hell and i am loving the diet changes haha. i am not hungry at all full and feel really good.


meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
1tbl spn coconut oil
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12 oz ground turkey
8oz sweet potato
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges

[guns01]

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

today:

abs/back/intervals(secondary)
10 min treadmill warmup
standing lat pd crunches 70x15/4
roller work
old school tbar row 25x10 50x10 75x10 100x12 125x10 150x8 (not going to even close to fail and squeezing big time)
mag sup grip low rows 100x10 120x10 140x10 160x12 180x10 200x8
swiss bar pulldowns 100x12 120x10 140x8
dual handle sup grip pd 100x12 100x10 100x8
rope face pulls 70x12 90x10 110x10
db pullovers 50x12 60x10 70x8
hypers x27 x25 x21
10 min step mill intervals 1-1 ratio level 4-1min level 11-1 min for 10

done for the day. fell great and i actually pulled back a little bit on the weight turned up the speed and really focused on good long duration contractions. the true way a secondary session is supposed to run. i did go a bit lighter than i probably should have but i am still gauging with the new diet and everything else that i have going on. so we should see both the weights and time go up big time shortly. i also got a new cream to try on my tendons. toast screaming hot. all i got to say is when i put it on and headed to the gym is was like wtf, this stuff sucks but after 3 sets i was lit up and on fire. my bi and elbows stayed on fire until 2 hours post workout. no way i could put this cream on my lower back or use it in the summer time, it is stupid hot. good stuff though. i cant wait to see how it does on my knees and hams haha


meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
1tbl spn coconut oil
intra
2 scoops intra md 2 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12 oz ground turkey
8oz sweet potato
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges

[guns01]

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

today:

abs/legs/calves(primary)
10 min stationary bike
standing lat pd crunches 70x15/4
roller work
glute machine 60x8 80x8 90x8 100x8 110x8 120x8 140x8
special leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10
kb wide squats 100x10/4
wide stance squats(sumo) 135x8 225x8 275x8/3
leg curls ss 100x8ss 120x8ss 140x8ss
banded hypers (glute/ham focused) ss x15/3
seated calf raises 50x10(10) 75x10(10) 100x10(10) 100x10(10)

done for the day. this session was entirely focused on targeting the outer sweep and glutes. it was different for sure and a really good workout that is probably going to make me a little sore for a couple of days. the bad thing about today is no cheat haha, i actually dont even want it in all honesty. i am still feeling good and full and have no cravings. yesterday's numbers were quite a bit lower and i was a little hungry but not to bad at all. i am feeling good and 100% on the money right now but like i already mentioned my glutes are going to be a hurting most likely. that's the most dreaded part cause just like quads standing up from sitting and then sitting down sucks. so does bed room action damn it haha. it's amazing how much the butt muscles are used in all the day to do stuff we do.


meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
1tbl spn coconut oil
intra
3 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12 oz ground turkey
8oz sweet potato
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges

[guns01]

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

today:

chest/delts/tris
10 min treadmill warm up
roller work
db bench press 25x8 45x8 60x8 70x8 85x8 100x8/3
sm incline press 135x12 185x12 205x12 205x11+1
machine flyes 100x10/4
bent over db lats 15x20 20x20 20x20 20x20
bb front raises 40x10 50x10 50x10 50x10
spider walks x3/3
dual rope press downs 100x12 110x12 120x12 140x12
db skullies 30x10/4

done for the day. other than being full nothing really being full as crap haha. still no desire for a cheat just yet. i may put one in next weekend just to make sure i dont burn out cause i am starting out so early. still not 100% i am going to make it up to my primary show just yet. if the boss says i need more time then i will be putting in more time. we shall see but at this point we are ready to go. at least i think so.


meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
1tbl spn coconut oil
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12 oz ground turkey
8oz sweet potato
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges

[Rake]

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

today:

chest/delts/tris
10 min treadmill warm up
roller work
db bench press 25x8 45x8 60x8 70x8 85x8 100x8/3
sm incline press 135x12 185x12 205x12 205x11+1
machine flyes 100x10/4
bent over db lats 15x20 20x20 20x20 20x20
bb front raises 40x10 50x10 50x10 50x10
spider walks x3/3
dual rope press downs 100x12 110x12 120x12 140x12
db skullies 30x10/4

done for the day. other than being full nothing really being full as crap haha. still no desire for a cheat just yet. i may put one in next weekend just to make sure i dont burn out cause i am starting out so early. still not 100% i am going to make it up to my primary show just yet. if the boss says i need more time then i will be putting in more time. we shall see but at this point we are ready to go. at least i think so.


meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
1tbl spn coconut oil
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12 oz ground turkey
8oz sweet potato
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges

I love Guns and I want everyone to see he is not about how much weight he can lift because believe me he can blow 99.9 of the population away. He is showing is how a body builder work. It is about building muscle to him.

[Trixie]

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

today:

chest/delts/tris
10 min treadmill warm up
roller work
db bench press 25x8 45x8 60x8 70x8 85x8 100x8/3
sm incline press 135x12 185x12 205x12 205x11+1
machine flyes 100x10/4
bent over db lats 15x20 20x20 20x20 20x20
bb front raises 40x10 50x10 50x10 50x10
spider walks x3/3
dual rope press downs 100x12 110x12 120x12 140x12
db skullies 30x10/4

done for the day. other than being full nothing really being full as crap haha. still no desire for a cheat just yet. i may put one in next weekend just to make sure i dont burn out cause i am starting out so early. still not 100% i am going to make it up to my primary show just yet. if the boss says i need more time then i will be putting in more time. we shall see but at this point we are ready to go. at least i think so.


meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
1tbl spn coconut oil
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12 oz ground turkey
8oz sweet potato
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges

This is when I absolutely love to follow your thread. The gym workout is absolutely (doable for the ordinary BB) but they won't even have a clue. Most big guys will never even try this cause it will put them to shame: for all the resting they need to do. If you want to be great, just follow along Guns01 run, workout and meals. Golden.