Follow Along G's Run to the NA's

[thudgens96]

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

today

legs/cardio

10 min treadmill warmup
lying leg curls 45x10 55x10 70x10 95x10 115x10 135x10 ds 180x5ds 135x10ds 90x15
belt squats 90x8 135x8 180x8 180x8
squats w/chains 45x6 135x6/2 135+60lbs x6 135+120lbs x6 135+180lbs x6
one leg horizontal leg press 90x10 180x10 270x10 180x10
sissy squats x15 x10 x10
prowler push 180lbs additional resistance 40 yards each 4rounds ss
banded prowler drags 180lbs additional resistance 40 yards each ss 4 rounds

done for the day. great session at a different gym today. i had to go out to a buddy's gym and try out the belt squat machine. that thing is stupid hard and heavy as all hell and a bit awkward. i didnt get to heavy or silly at all but man it burned it in deep. then onto the chain squats. they felt awesome and i could have kept on pushing but i cut it short. still down and depleted so i pulled it back to keep from getting injured. speed was great. now the one leg leg press was the nastiest machine of the day. i can move some serious weight on presses but not on that thing. 180lbs felt like a grand easy. an entirely different feel and setup with that thing. finished it off with some prowler work to get the nasty out of my legs hopefully

Would like to get to check out a leg press like that the worst part of leg press is the loading and Un loading.

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[guns01]

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

today

legs/cardio

10 min treadmill warmup
lying leg curls 45x10 55x10 70x10 95x10 115x10 135x10 ds 180x5ds 135x10ds 90x15
belt squats 90x8 135x8 180x8 180x8
squats w/chains 45x6 135x6/2 135+60lbs x6 135+120lbs x6 135+180lbs x6
one leg horizontal leg press 90x10 180x10 270x10 180x10
sissy squats x15 x10 x10
prowler push 180lbs additional resistance 40 yards each 4rounds ss
banded prowler drags 180lbs additional resistance 40 yards each ss 4 rounds

done for the day. great session at a different gym today. i had to go out to a buddy's gym and try out the belt squat machine. that thing is stupid hard and heavy as all hell and a bit awkward. i didnt get to heavy or silly at all but man it burned it in deep. then onto the chain squats. they felt awesome and i could have kept on pushing but i cut it short. still down and depleted so i pulled it back to keep from getting injured. speed was great. now the one leg leg press was the nastiest machine of the day. i can move some serious weight on presses but not on that thing. 180lbs felt like a grand easy. an entirely different feel and setup with that thing. finished it off with some prowler work to get the nasty out of my legs hopefully

[guns01]

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

today

abs/calves/back/cardio

standing cable crunch 70x10/4
seated calf raise 50x8 75x8 100x8 125x8 150x8 175x8
reverse hypers x10/4
one arm sup pull downs 30x8 40x8 50x8 60x8 70x8
one arm machine row 100x8 120x8 140x8 160x8
pro grip machine row high for mid trap rhomboids 105x10 120x10 135x10/2
machine pullovers 105x10 120x10 135x10
10 min step mill intervals 1-1

done for the day. lower back is feeling really nasty. maybe sleeping funny or something because i havent done anything to aggervate it at all. not locked up or anything like that but still really tight and tender, so i left it alone completely today other than hitting abs and reverse hypers to open it up. no dice on that one because it still isnt happy. going to make legs really fun and nasty tomorrow.

[guns01]

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

So what are the new goals what weight are you looking to get to

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we are toying around with taking a year off from competing and making another run at the nationals next year. i would like to add another 10lbs of stage weight on over that year. i have to talk to the guy that does my programing and stuff to iron out all the details to see what kind of guidance he has. it's my call but i still like to get the opinion first. if we dont go for a full year then it will be 4or 5lbs and 10 if we take a full year. we will see though. i wont make that decision until sometime next month

[thudgens96]

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

today

calves/chest/delts/cardio

standing calf raise 275x10 295x10 315x10 335x10 355x10 375x10
machine press 100x8 120x8 140x8 160x8/4-5 (lost count of sets so i either got 4 or 5 in)
incline bb press 135x6 185x6 225x6/4 (worked explosiveness)
machine flys ss 135x10/4ss
reverse peck deck ss ss90x15/4
db lats 25x10/4
10 min step mill intervals 1-1

done for the day. nice easy session moving some blood around and working on explosiveness. nothing crazy nothing to awful heavy. kept the pace up pretty good and got a good run on the intervals. they were no where near as bad as i figured they would be, so my cardio is actually holding up pretty good.

So what are the new goals what weight are you looking to get to

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[guns01]

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

today

calves/chest/delts/cardio

standing calf raise 275x10 295x10 315x10 335x10 355x10 375x10
machine press 100x8 120x8 140x8 160x8/4-5 (lost count of sets so i either got 4 or 5 in)
incline bb press 135x6 185x6 225x6/4 (worked explosiveness)
machine flys ss 135x10/4ss
reverse peck deck ss ss90x15/4
db lats 25x10/4
10 min step mill intervals 1-1

done for the day. nice easy session moving some blood around and working on explosiveness. nothing crazy nothing to awful heavy. kept the pace up pretty good and got a good run on the intervals. they were no where near as bad as i figured they would be, so my cardio is actually holding up pretty good.

[guns01]

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

So, you are eating like 99% of the people who think they are Body Builders that can make gains with runs. LMAO

yeah that's about right. more so for me it has been cheese pizza cake and ice cream more so than anything. oh and a couple rounds of gravy biscuits and pancakes. i am tired of it now, so back to the grind with one or 2 cheats a week.

[Trixie]

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

if you saw how i have eaten the last week you would shit a brick lol. good thing my stomach is tiny right now or i would be wrecked

So, you are eating like 99% of the people who think they are Body Builders that can make gains with runs. LMAO

[guns01]

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

You are so funny! Junking it up. You can count on your hands how many times you have junked it up in the last 20 years. Perspective... You are the most dedicated and strict person; even in the body building world. When we really watch and pay attention to your diet and workouts it is nearly impossible to do what you do year in and year out.

if you saw how i have eaten the last week you would shit a brick lol. good thing my stomach is tiny right now or i would be wrecked

[Trixie]

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

my body did the same thing last time. i dropped about 10-15lbs while junking it up and then slowly started gaining again. my metabolism must not be shutting down to bad at all. that and no really bad water retention at all. i know it's gross but i havent had the jungle shits in a long ass time. even eating nasty ass greasy food and tons of sugar and that has never happened before. so my body must be processing and doing really well this go around. i am def not complaining at all. hell i didnt take a dump for the last 3 days of prep at all. so i was def processing and using everything up till that point. we shall see how i do when i transition back to clean eating haha

You are so funny! Junking it up. You can count on your hands how many times you have junked it up in the last 20 years. Perspective... You are the most dedicated and strict person; even in the body building world. When we really watch and pay attention to your diet and workouts it is nearly impossible to do what you do year in and year out.

[guns01]

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

today

calves/back/cardio

standing calf raise 275x10 295x10 315x10/4 (did these with a 5sec stretch on each rep)
ind handle ng pull downs 70x10 85x10 100x10 120x10 140x10
one arm machine rows 80x8 100x8 120x8 140x8 160x8 180x8
cable pullovers 100x8 120x8 140x8
deads 135x3 185x3 225x3 275x3 315x3 365x3 405x3 455x2
20 min treadmill

done for the day. felt good today and went a little bit ham. i didnt get close to or past failure at all but still moved some pretty good weight around. i pushed the deads pretty hard today and i could have got the 3d one on my last set but it would have been an ugly rep, so i pulled up short just to be safe. so all in all a great day in the gym moving some blood around with no complaints. i will take off tomorrow and sat and finish out the week on sunday.

[guns01]

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

Man that's crazy your weight is falling with what your eating.

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my body did the same thing last time. i dropped about 10-15lbs while junking it up and then slowly started gaining again. my metabolism must not be shutting down to bad at all. that and no really bad water retention at all. i know it's gross but i havent had the jungle shits in a long ass time. even eating nasty ass greasy food and tons of sugar and that has never happened before. so my body must be processing and doing really well this go around. i am def not complaining at all. hell i didnt take a dump for the last 3 days of prep at all. so i was def processing and using everything up till that point. we shall see how i do when i transition back to clean eating haha

[thudgens96]

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

today

calves/arms/cardio

seated calf raise ss 50x10 75x10 100x10/4ss
tibia raise ss ss40x20/4
ind handle reverse cable press downs 80x10 90x10 100x10 110x10 120x10 130x10 140x10
dose grip bench press 135x10 185x10 225x10/3
db skullies 35x8/4
standing db curls 15x10 20x10 25x10 30x10 35x10 40x10/2
db hammers 35x10/4
machine preachers 50x10 60x10 70x10 60x10
20 min incline tread mill

done for the day. another really good day in today. insane sugar loaded pump with some gravy and biscuits with sausage and blue berry pancakes. all is good to go with the body right now other than stomach but that is a give me haha. i decided to give the close grip a go today since my shoulders and elbows felt pretty good and change up movements. i was actually surprised at how good it felt and how light the weight was. i havent done a close grip press in a very long time. i am still down about 10lbs right now so my weight has dropped another 2lbs since coming home. so even though i have been pounding some terrible food and lots of cals. my weight is still falling. cant complain about that at all

Man that's crazy your weight is falling with what your eating.

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[guns01]

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

today

calves/arms/cardio

seated calf raise ss 50x10 75x10 100x10/4ss
tibia raise ss ss40x20/4
ind handle reverse cable press downs 80x10 90x10 100x10 110x10 120x10 130x10 140x10
dose grip bench press 135x10 185x10 225x10/3
db skullies 35x8/4
standing db curls 15x10 20x10 25x10 30x10 35x10 40x10/2
db hammers 35x10/4
machine preachers 50x10 60x10 70x10 60x10
20 min incline tread mill

done for the day. another really good day in today. insane sugar loaded pump with some gravy and biscuits with sausage and blue berry pancakes. all is good to go with the body right now other than stomach but that is a give me haha. i decided to give the close grip a go today since my shoulders and elbows felt pretty good and change up movements. i was actually surprised at how good it felt and how light the weight was. i havent done a close grip press in a very long time. i am still down about 10lbs right now so my weight has dropped another 2lbs since coming home. so even though i have been pounding some terrible food and lots of cals. my weight is still falling. cant complain about that at all

[guns01]

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

Maple bacon for everyone

those doughnuts were probably the best doughnuts i have ever had and i am not even a big cake doughnut fan. the made them fresh to order and the maple bacon was perfect. actually all of the doughnuts that i tried were spot on. not to sweet not to savory but just right and they melt in your mouth like a normal doughnut. i have found a new favorite haha. they were actually cheap as krispy kreme or dunkin also which was a surprise