Follow Along G's Run to the NA's

[qhams]

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

Take care of yourself Guns. Glad you were able to power through your workout but get some rest bud.

[Trixie]

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

Such an inspiration how you power through even when you are totally wrecked. I can't wait to see the new pics.

[guns01]

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

today

back/abs/cardio

rumble roller work
one arm sup pulldowns ss 30x8ss 40x8ss 50x8ss 60x8ss 70x8ss 80x8ss
grenade ball cable pullovers ss ss20x6 ss25x6 ss30x6 ss35x6 ss30x6 ss30x6
low rows ss 120x10ss 140x10ss 160x10ss 160x10ss
rope crunches ss ss60x15 ss70x15/3
hypers x20/5
face pulls 100x10 110x10 120x10 130x10 140x10
prowler rows 160lbs additional resistance 4 rounds 40 yards each.

done for the day. today was a very very hard struggle. so much so that i almost didint even go in at all. i didnt sleep for shit last night, i have had a head ache for a couple days now, i peed out my butt yesterday and i had some pretty good chest pain and sinus drain going on. it was freaking brutal and i really felt like death warmed over. i think my sinuses and allergies are fired up big time and is causing my some pretty bad chest congestion and on top of that i may have picked up a stomach flu or virus of some sort. absolute bull shit. i did get in there and got everything done pretty well at least to the best of my ability. chest pain and congestion died off completely once i started training but as soon as we got outside it came back. another huge pain in the ass. i cant take any meds either because of my tendons and how dry i already am. so i get to suffer. i feel a whole hell of a lot better now though even after cooling down. oh and i forget my back was a mess when i got up too. top to bottom tight and painful. so we hit the fascia blaster on it and it opened it up ok. still tight and a little painful but not bad now either. got in and got it done though, so i have to chalk this one up as still being successful because i completed everything that needed to be done.


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
meal 4
8oz turkey
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

[thudgens96]

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

always aim high man. only way to roll anything else you are aiming for last place. hell even if you only get halfway it is a win

Amen every step forward is a win

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[guns01]

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

I will catch ya gives me something to go for. Before I tore my elbow up I was pretty stout.

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always aim high man. only way to roll anything else you are aiming for last place. hell even if you only get halfway it is a win

[thudgens96]

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

you also have to keep in mind that i am 240 some pounds haha. on high days i am 248 most of the time depending on water. so that makes a little difference

I will catch ya gives me something to go for. Before I tore my elbow up I was pretty stout.

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[guns01]

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

Funny your pump day is heavier than my heavy day. Lmao

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you also have to keep in mind that i am 240 some pounds haha. on high days i am 248 most of the time depending on water. so that makes a little difference

[thudgens96]

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

Funny your pump day is heavier than my heavy day. Lmao

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[guns01]

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

today

abs/calves/chest/tri

incline sit ups x15/4
standing calf raise 210x10 230x10 250x35/4 (painful)
incline db press 25x10 40x10 55x10 70x10 85x10 100x10 (pump day had to remind myself)
steep incline bb press 135x8 `85x8 225x8 ds245x8ds 185x8ds 155x8
machine press 140x8/4
bench dips x34 x28 x25 x24
rope press downs 100x12 120x12 130x12 140x12

done for the day. nothing crazy nothing fancy just a good secondary pump day. the high rep calf raise was brutal painful today. i think i pushed all the blood from everywhere into those bastards on the first 2 sets. they hurt fro pretty much the duration of the workout. cool thing is finally i am not losing any size on them dieting down at all. everything else went nice and smoothly. i pulled back a little on the db presses because i didnt want to over do it and fail. which is part of the plan, i dont want to over tax my recovery at all at this point. great day and looking nasty. side note, low carb days suck gopher nuts big time.


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
meal 4
8oz turkey
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

[thudgens96]

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

2 Damn good days in row. You seem to be clicking right along

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[guns01]

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

today

abs/legs/cardio

seated machine crunch 80x20/4
roller work
one leg glute bridge x10(10s)/2
dbl leg glute bridge x10(10s)/2
lying leg curls 60x10 80x10 90x10 100x10 110x10(5s) 110x10(10s) 110x10(15s) 110x10(20s) 110x10(25s) 110x10(30s)
sm lunges 45x12/2 55x12/2 65x16 75x12 85x10
sm sumo squats 225x10/4
ssb good mornings 75x12/3
banded prowler drags 180lbs additional resistance 8 rounds 40 yards each

done for the day. got another great session in today. had a really good and nasty pump going for the duration and energy was actually up and good. i was able to push the pace and everything felt good and smooth. so two good days in a row and i didnt feel like death warmed over when we got done today haha. so that is always a plus.


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 flat out breads
meal 4
8oz turkey
8oz red potatoes
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

[guns01]

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

I would say Damn good session brother

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thanks man, it sucked the life out of me but i got the work in haha

[thudgens96]

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

I would say Damn good session brother

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[guns01]

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

today

abs/calves/back/cardio

standing cable crunch w/vac 70x15/4
seated calf raise ss 50x10 75x10 100x8ss 125x8ss 150x8ss 175x8ss
tibia raise ss ss50x20/4
hs sup iso pull downs 50x10 75x10 90x10/3 ds90x10+4forced ds 45x10
db rows 125x8/4
db pull overs 60x12/4
meadows rows 90x8/4
reverse hypers x10/4
prowler rows 160lbs additional resistance 6 rounds 40 yards each

done for the day. got a pretty good session in today. nothing crazy strength wise but everything moved smooth and flowed really well. i kept the pace up pretty intense as well. maybe 30-45sec rest between each set. i did want to work some lower abs today but all the machines were taken. great pump going and even though i am a little bit fatigued i am happy with the progress. i added in t3 today at 25mcg m w and f. so just a little kick to crank up the metabolism a little more.


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
3 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 flat out breads
meal 4
8oz turkey
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

[guns01]

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

today

abs/calves/chest/delts/tris

incline sit ups x15/5
machine toe press 210x10 230x10 250x10 270x10 290x10 310x10 (10s stretch at the end of each set)
db press 25x8 40x8 55x8 70x8 85x8 100x8
incline bb press 135x6 185x6 225x6 255x6 275x6 315x6 335x4
hex press 60x8/4
dips x10/3
reverse peck deck fly ss 90x25/4ss
assist machine press downs ss ss120x10/4
machine shoulder press ss 120x6/4ss
close grip push ups ss ss x8 x7/3
db lat raise 35x8 40x8 ds35x10ds 30x10ds 25x10ds 20x10

done for the day. lots and lots of volume today. felt good and really really strong today and kept really good explosiveness and speed going. really good day across the board. it seems like my best days are today tomorrow and tuesday most of the time. hell even elbows and shoulders actually feel pretty good. another successful one in the books and done.


meal 1
100g kodiak waffles
meal 2
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 flat out breads
1.5 cups jasmione rice w/cinnamon and splenda
meal 4
8oz turkey
8oz red potato
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut