Follow Along G's Run to the NA's

[guns01]

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

today:

arms/calves/abs/cardio

10 min treadmill warmup
reverse hypers x15/4
roller work
cable vbar pressdowns 60x10-140x10 non stop warmup
standing cable curls 25x10-55x10 non stop warmup
machine preachers ss 40x10ss 50x10ss 60x10ss 70x10ss
incline situps ss x15/4
ez bar reverse curls ss 30x15ss 40x15ss 50x15ss 50x15ss
machine reverse crunches ss 40x15/4
rope curls ss 100x10ss 110x10ss 120x10ss 140x10ss
rope crunches ss ss40x15 ss50x15 ss50x15 ss50x15
assist machine pressdowns ss 80x12ss 100x12ss 120x12ss 140x12ss 160x12ss 160x12ss
standing calf raise ss ss155x1`0 ss175x10 ss195x10 ss215x10 ss235x10 ss255x10
db tate press ss 30x10ss 40x10ss 50x10ss 50x10ss 50x10ss 50x10ss
seated calf raise ss ss50x10 ss75x10 ss100x10 ss125x10 ss150x10 ss150x10
30min (lss) step mill level 5
roller work

done for day. great pump today. shoulders feel pretty good for the most part also which is good, the old hip is a little bit tender but not as bad at all. the cool thing about going with the lss cardio today was i got to see how well my cardio conditioning is. my heart rate stayed in the range of 120-140 which is the ideal range for me for fat burning. not out of breath at all and at level 5 that is moving pretty good for me. so i am very very happy with my cardio endurance right now. what's even cooler than that is that 3 of my clients got together and purchased me a prowler sled of my own. kind of crazy that someone bought something for me as a gift for more of their own torture and we dont have to drive 45 mins to use one any more. so no more jerry rigging or improvising eccentricless work. we will have our own in a few weeks.


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pancake w/pb and jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach

[guns01]

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

today:

abs/back/cardio

standing lat pd crunches 70x15/4
reverse hypers x10/4
sm bent rows 95x10 1135x10 185x10 205x10 225x10
assist chins x10/3
rope pullovers on incline 100x10 110x10 120x10
chest supported pro grip rows 120x10 135x10 150x10 150x10
hypers x25/2
30 min step mill (lss)

done for the day. i am reminded since i did lss cardio the last 2 days at how badly i hate lss cardio. it beats the crap out of my body and doesnt produce results any better than intervals or eccentricless cardio does. it just all around sucks to me and is boring as crap. at least with the other methods you got something coming up and or you are getting a pump. anyway, another good day in, with a good pump and a really fast workout. i needed to do some calves today but they are actually a little tender so i let them be. hip is sway sway, and not completely healed but feels much better. so i am tearing it up and on point


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pancake w/pb and jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach

[guns01]

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

today:

abs/legs

standing lat pd crunches 70x15/4
reverse hypers x10/4
roller work
glute kickbacks 60x10 80x10 90x10 100x10 110x10 120x10
lying leg curls 60x10 80x10 110x10 120x10/3 ds120x10ds 100x10ds 90x10
leg press 200x8 400x8 600x8 780x8 ds 1100x8ds 920x6ds 740x6ds 560x6ds 380x6ds 200x6
leg extensions 75x50
bulgarian split squat 25x10 45x10 65x10 ds85x10(1)ds 65x10(10)ds 45x10(10)ds 25x10(10)
db stiff leg deads 65x10 75x10 85x10

done for the day. felt freaking awesome today. the bulg split squat drop set of death really sucks like it always does. the pump was absolutely stupid and i got through the whole workout with hips open and no pain. so all in all today was an excellent day. i am very happy with how it went and i moved some pretty good weight and got it knocked out in a very quick session. one of the best parts was i wasnt huffing and puffing during any of the drop sets. the pump was a different story but cardio is very very good. and today is a cheat meal day so all is good haha


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pancake w/pb and jelly
intra
4 scoops intra md 1 scoop intra md eaa +
meals 3
philly cheesesteak
fries
monster cookie sunday
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach

[guns01]

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

today:

abs/chest/delts/calves

reverse crunch machine ts 40x15/4ts
incline situps ts x15/4ts
crunches w/vacuum ts ts x15/4
ng machine press 80x8 100x8 120x8 140x8 160x8 180x8 200x8 (always really weak on these)
pro grip incline flyes ss 35x10ss 40x10ss 40x10ss 40x10ss
bb incline press ss ss135x6 ss185x6 ss225x6 ss275x5ds 225x3 (missed the mark at 275 so i had to finish it up with 225)
low to high cable cross ss 35x10ss 40x10ss 45x10ss 50x10ss
dips ss x8/4
db lats 25x8 30x8 ds35x8ds 30x8ds 25x8ds 20x8ds 15x8
incline rear db lats 20x10 25x10 ds30x10ds 25x10ds 20x10ds 15x10
machine toe press 190x20 240x10 ds 25x20ds 230x20ds 210x20ds all the way down to 90. so it was a boat load of reps and drops with a hell of a pump

done for the day. great fast and awesome session. no aches and pains killing today and i moved some ok weight around. did lots of drops and super sets today also. so the pump was pretty stupid. glutes are a tad bit sore from yesterday but no where near unbearable. so i am starting the week off very well.


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pancake w/pb and jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey

[whitetail]

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

Question guns, regarding your dieting portion of this log. When your doing a carb cycle and cut back on carbs every 2 days. I see you keep protein the same, have carbs the same per meal and just the carbs out of 1 meal every 2 days until you hit zero for 2 days.
Is it critical to have those extra zero carb meals or can you just reduced carbs per meal and hit the same numbers at the end of the day.
Hope this makes sense, thanks

Sent from my SM-G900V using Tapatalk

[guns01]

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

Question guns, regarding your dieting portion of this log. When your doing a carb cycle and cut back on carbs every 2 days. I see you keep protein the same, have carbs the same per meal and just the carbs out of 1 meal every 2 days until you hit zero for 2 days.
Is it critical to have those extra zero carb meals or can you just reduced carbs per meal and hit the same numbers at the end of the day.
Hope this makes sense, thanks

Sent from my SM-G900V using Tapatalk

some say you can go at it with just lowering down and reducing cals but i have found it best to pull it down my way. on the first zero day you still have a bit of glycogen in the tank but by the end of day 2 you are running off of pure fat or at least very very close to it. not to mention, this doesnt give your body the option of adapting because it is always changing. i think that's what you are asking. or if you are saying could you spread the carbs out a bit more and just decrease smaller amounts through each day. i dont see why not. i just try to keep mine around training and at the begining of the day when i can. hell man their are about a million ways to diet and get lean but no kidding this is the smoothest and least painful that i have found that you never get used to. you may have to make minor adjustments here and there but other than that you can go for 6 months and not stall out. i have done that before myself

[MOUNTAIN-MAN]

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

Wow on the wheels sr ur kicking ass

[Trixie]

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

today:

abs/legs/calves

standing lat pd crunches 70x15/4
reverse hypers x15/4
roller work
lying leg curls 60x10 70x10 80x10 90x10(warmups for ghr)
ghr x8/4
leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10 720x10 810x10 (no rest at all, partners placed plates on and i just kept going till i couldnt any more)
sm lunges 135x15/5
hip flexor raises 80x10/3ss
quad flexes ss x20sec/3
sissy squats x30/2
db stiff leg deads 55x8 65x8 70x8 75x8
machine toe press 200x10(30) 240x10(30) 270x10(30) 290x10(30)

done for the day. great session today. the pump was extra extra stupid. i didnt move that crazy of weight today but the whole goals was just to drive in as much blood as possible as fast as possible. it was very very painful for sure and i was hobbled and my legs were giving out after wards. so another successful day in. i am adding in pics below. the detail when they arent pumped is just plain silly, my side glutes are already feathered and the lines are going very deep. cant really see it in the pics but cold or just slightly warmed up is pretty nasty. i am very happy with the progress so far. i am currently sitting at 263-265 on an empty stomach right now


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pancake w/pb and jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach

I've been waiting for a pic of those monster legs, thank you sir. You are killing it this year, keep it up.

[guns01]

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

today:

abs/back

standing lat pd crunches 70x15/4
reverse hypers x10/4
low pulley rows 55x10 70x10 85x10(back to back) 100x10 120x10 140x10 160x10 180x10/4
swiss bar pulldowns 100x10/2 120x10/2 180x10/2
db pullovers 45x10 55x10 65x10 75x10
db rows 65x3 85x3 100x3 140x8 140x8 ds140x3ds 120x3ds 100x3
banded hypers x10 x10 ds with 3 bands x6dropped one x6 dropped one x6 dropped one x10

done for the day. across the board nasty workout with great pump and good numbers. i felt really really good for the duration of the session. i got the session done in just a tad bit over an hour. so pushing the pace and filling the muscle as full as possible and moving some pretty heavy weight. so all in and all great day.

meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pancake w/pb and jelly
intra
4 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach

[whitetail]

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

some say you can go at it with just lowering down and reducing cals but i have found it best to pull it down my way. on the first zero day you still have a bit of glycogen in the tank but by the end of day 2 you are running off of pure fat or at least very very close to it. not to mention, this doesnt give your body the option of adapting because it is always changing. i think that's what you are asking. or if you are saying could you spread the carbs out a bit more and just decrease smaller amounts through each day. i dont see why not. i just try to keep mine around training and at the begining of the day when i can. hell man their are about a million ways to diet and get lean but no kidding this is the smoothest and least painful that i have found that you never get used to. you may have to make minor adjustments here and there but other than that you can go for 6 months and not stall out. i have done that before myself

Thanks guns, yeah I meant more in terms of spreading out the carbs. Thanks man, keep killing it!

Sent from my SM-G900V using Tapatalk

[guns01]

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

Thanks guns, yeah I meant more in terms of spreading out the carbs. Thanks man, keep killing it!

Sent from my SM-G900V using Tapatalk

haha, that's what i figured but i covered both anyway just in case

[guns01]

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

today

abs/legs/calves

standing lat pulldown crunches 70x15/4
reverse hypers x10/4
roller work (legs actually are pretty good on the it band sides right now)
seated leg curls 75x10 90x10 105x10 120x10 150x10/5 (20 sec rest)
leg press 90x12 180x12 270x12 360x12 450x12 540x12 630x12 720x12 810x12 (20 sec rest)
one leg leg press 180x12/4
squats 135x8 225x20 225x20 225x20
db stiff leg deads 70x10 80x10 90x10
glute kick backs 100x10 110x10 120x10 120x10
seated calf raise ss 50x10ss 75x10ss 100x10ss 125x10ss
tibia raises ss 40x f/4

done for the day. another great session today and we flew through it. all sets were done as soon as my partner went so it got knocked out literally in just over an hour. the pump was freaking brutal and surprisngly no huffing and puffing going on at all my training partner on the other hand was a different story haha. he may be down for the count for the remainder of the day and was on the verge of puking the entire workout. i love these fast past kill someone else sessions that dont in turn completely kill me. so again another indicator that both my cardio and muscle endurance is on freaking point.


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pancake w/pb and jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach

[guns01]

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

today:

arms/abs/calves/cardio

vbar pressdowns 40x10-140x10 140x10-40x10 up set and down set warm ups
ez bar cable curls 25x10-70x10 up set warmups
db hammers ss 30x8ss 30x8ss 30x8ss ds35x8ds 30x8ds 25x8ds ss
machine reverse crunches ss ss40x15/4
ez bar reverse curls ss 40x10ss 50x10ss 60x10ss ds70x10ds 60x10ds 50x10ss
incline crunches ss x15/4
ez bar curls ss 70x8ss 80x8ss 100x8ss ds80x8ds 70x8ds 60x8ss
standing crunches ss ss70x15/4
assist machine pressdowns ss 110x12ss 120x12ss 140x12ss ds160x12ds 120x12ds 100x12ss
standing calf raises ss 155x10 ss175x10 ss195x10 ss215x10
ez bar close grip bench press ss 70x8ss 80x8ss 80x8ss 80x8ss
seated calf raise ss 50x10 ss75x10 ss100x10 ss125x10
12 min step mill intervals 1-1

done for the day. another good day in the books. tore arms up pretty freaking good. no pains at all and everything is firing on point. i had a little bit of gut issue going on this am but we changed coffee brands so that is probably the issue.


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pancake w/pb and jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach

[guns01]

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

today:

back/cardio

GIANT SET
one arm sup pulldowns 30x8gs 40x8gs 50x8gs 70x8/4gs
away facing rope pulldowns 30x8gs 40x8gs 50x8gs 50x8/4gs
db pullovers gs 45x8gs 55x8gs 65x8gs 65x8/4gs
traction machine pro pulldowns gs gs100x8 gs110x8 gs120x8 gs140x8/4
TRI SETS
tbar rows 70x8ts 105x8/4ts
banded face pulls ts x8 ts x8/4ts
cage press ts tsx95x8 ts115x8/4
12 min stepmill intervals 1-1

done for the day. lots of repair work going on in the gym so i had to improvise a bit today. that and it was crowded and almost everyone was trying to do back. so this session took almost 2 hours, which irritated the piss out of me. i still got in a really really good session with a great pump though. it actually felt awesome by the end. my good shoulder is a tad angry but i think i slept on it off and on all night long so that def didnt help any. i actually did sleep pretty good last night also. maybe 2 hour stints of time. so my body must be completely worn out but still feeling good.


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pancake w/pb and jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups broc florettes

[IRON-GAME]

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

today:

back/cardio

GIANT SET
one arm sup pulldowns 30x8gs 40x8gs 50x8gs 70x8/4gs
away facing rope pulldowns 30x8gs 40x8gs 50x8gs 50x8/4gs
db pullovers gs 45x8gs 55x8gs 65x8gs 65x8/4gs
traction machine pro pulldowns gs gs100x8 gs110x8 gs120x8 gs140x8/4
TRI SETS
tbar rows 70x8ts 105x8/4ts
banded face pulls ts x8 ts x8/4ts
cage press ts tsx95x8 ts115x8/4
12 min stepmill intervals 1-1

done for the day. lots of repair work going on in the gym so i had to improvise a bit today. that and it was crowded and almost everyone was trying to do back. so this session took almost 2 hours, which irritated the piss out of me. i still got in a really really good session with a great pump though. it actually felt awesome by the end. my good shoulder is a tad angry but i think i slept on it off and on all night long so that def didnt help any. i actually did sleep pretty good last night also. maybe 2 hour stints of time. so my body must be completely worn out but still feeling good.


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pancake w/pb and jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups broc florettes

Absolutely killing it