Follow Along G's Run to the NA's

[guns01]

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

today

abs/legs/cardio

standing cable crunch w/vac 70x20/5
roller work
single leg glute bridge w/iso x10(10s)/2
dbl leg glute bridge w/iso x10(10s)/2
lying leg curls 60x8 80x8 100x8 120x8 140x8 160x8/3
leg press marathon 200x10/2 290x10/2 400x10/2 490x15/2 580x15/2 670x12/2 760x10/2 850x10/2 940x8/2
bulgarian split squats 60x24 80x18 100x14
squats 225x8 315x8 405x8
reverse prowler band drag 180lbs additional resistance 4 rounds 40 yards each.

done for the day and absolutely smoked checked. hell of a good strong marathon of a session today. the leg press was 2 sets each weight and foot position changed on each pair of sets. pace was great also we got it all done in just over 2 hours so we were actually hauling some serious ass considering the high volume. got some heavy weight on my back squatting again also and it actually felt really really smooth and good. probably will be crippled and hobbled tomorrow but right now i feel good body wise. i am damn happy with the performance and everything today, so a great day in the books. weight this am was 244 empty tanks.


meal 1
100g mancake waffles
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
1.5 cups jasmione rice w/cinnamon and splenda
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

calves/arms/delts

seated calf raise 50x10 75x10 75x10 100x100(took me 3 rounds to get to 100 reps only 10sec between stops)
standing ez bar curl ss 40x8ss 50x8 60x8ss 70x8ss 80x8ss 90x8/4ss
ind handle cable press down ss ss70x12 ss80x12 ss90x12 ss100x12 ss110x12 ss120x12 ss130x12/3
standing db curls ss 40x6/4ss
db skullies ss ss35x10/4
reverse bb curls ss 40x15/3ss
one arm db french press ss ss30x10/3
machine lat raise 30x12 40x12 50x12 60x12/2
db front raise 20x12/4

done for the day. did some fascia blasting this am on the low back and calves. calves are still painful and a ***** to work on and pretty much unbearable. i will keep hitting them to get them all busted up. got a good quick paced session in today and actually a pretty good pump considering day number 3 of low carbs. elbows are a tad bit tender since i went a tad bit heavier than usual. i did feel good so i pushed it a little bit. bicep tendonitus wasnt bad at all so that's why i gave it a little bit more of a push. i did floss also before training. another good day in the books.


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup spinach
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 slice ez bread
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

Lookin ripped!

thank you but wait until i have full tanks and i am finished with a tan on haha. then we will see

[BABY1]

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

Lookin ripped!

[guns01]

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

a little conditioning preview. i am white as a ghost and pretty hairy, flat as a pancake also but you get the gist

[guns01]

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

today

abs/calves/back/cardio

incline crunches x15/5
standing calf raise 210x10 230x10 250x10(10s) 270x10(10s) 290x10(10s) 310x10(10s)
one arm sup pull downs 40x12 50x12 60x12 70x12/3
sm deads 135x2 225x2 315x5/5 (all lat)
rope low rows 100x8 85x8 100x8/2
ng chins x8/3
cable pull overs 120x12 140x12/3
prowler rows 160lbs additional resistance 6 rounds 40 yards each

done for the day. great fast paced session again today. of course i fascia blasted and flossed before training. got to keep healthy and everything functioning properly. i could have pushed the deads a little heavier but since it was a secondary day i kept them pretty medium and focused on the contractions. which is actually what i am supposed to do haha. now the prowler work on the other hand was a nice nasty kick in the nuts. it's hot and i felt great all the way through training today until 3 sets into the rows. man i hit the wall big time. i got it done and knocked out though but it was pretty rough. all in all a very nice and successful session in the books. tomorrow should be a smooth quick day also. at least i am hoping so.


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup spinach
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 slice ez bread
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

so great tuning in to your log daily. I decide Fuzo and I should follow along your meal plan...

i gave him a nice setup last year i believe. if you guys want to he can mirror mine with a cheat meal 1-2x per week and you can cut it in half and do the same. that's what the mrs does as well

[BABY1]

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

so great tuning in to your log daily. I decide Fuzo and I should follow along your meal plan...

[guns01]

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

today

abs/chest/delts/cardio

ab wheel rollouts x12/4
ng machine press ss 80x8ss 100x8ss 120x8ss 140x8ss 160x8ss 180x8ss
reverse peck deck fly ss ss75x15 ss90x15 ss105x15 ss120x15/3
hs incline press 45x4 90x4 135x8/4
dips x10/4
cable cross overs 80x10/3
12 min step mill intervals 1-1

done for the day. nice strong short and sweet session today. shoulders were a little bit achy going in but opened up pretty good as the sets progressed. got in got a good pump and got out. side and front delts will be added onto arm day later on in the week. this is a 7 day training week so everything is getting hit twice. so by the end of next training week i am going to be spent haha. all good progress is progress and i am happy with it so far.


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup spinach
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 slice ez bread
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/legs/cardio

machine crunches 70x20/4
roller work
single leg glute activation x10/2 10 sec iso each set
double leg glute activation x10/2 10 sec iso each set
adductor 140x12 170x12 190x12/3
hip flexor machine 80x15/4 with front relaxed pose for 20sec each set
seated leg curls ss 105x15 ss start 120x15ss 135x15/4ss
lying leg curls ss ss80x8 ss90x8/4
leg press 200x20 290x20 400x20 490x20 580x20 670x20 760x20
reverse prowler drag banded 180lbs additional resistance 5 rounds 40 yards each
reverse prowler drag strap quad focus 180lbs additional resistance 3 rounds 40 yards each

done for the day. wow, brutal pump and great session today. legs didnt want to bend and were buckling on me by the time we got finished. nothing crazy to note today, no really bad issues going on since i didnt have to do any upper body work today. i did hit the fascia blaster again on the lower back hip area were it is bound up and nasty. the mrs says it feels better grainy wise but it is still pretty nasty feeling to me. so we will keep working that area maybe once or twice a day to get it busted all the way up.


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 sweet potato
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/back/cardio

standing cable crunch w/vac 70x20/4
seated calf raise 50x10 75x10 100x20/4
rumble roller work
hs iso row (seat high pro grip) 45x8 70x8 90x8 135x8 180x8 225x8/3
med ng low rows 160x10 180x10 200x10 220x10
machine pullovers 120x10 135x10 150x10 ds150x10ds 135x8ds 120x8ds
t bar deads 45x5 90x5 135x5 180x5 180x5
reverse hypers x12/4
prowler rows 160lbs additional resistance 4 rounds over 40 yards each (ass holes parked in the way so distance increased a bit)

done for the day. great super strong and heavy day. great pump and other than my chest is a little tight pinching and tender excellent workout. did have to do a little bit of fascia blasting work this am on hip and lower back. it's not hurt but tight and tender also. so we are working the hell out of it. i will probably do more on my back and maybe calves tonight as well. for anyone following along that's wife or themselves. if you have trouble spots with fat deposit areas or you wife has some cellulite or even tight non properly functioning muscle. this tool is worth the money. if you have a good hook up with a chiro pt or massage therapist they can get you hooked up on the cost. it is doctor victoria black's fascia blaster tool. it is legit for real. the mrs and i both have been using it with great success. it is awesome addition to both night and pre workout application.
i also forgot to note sat that i added yohimbine back in again.


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/cardio

incline sit ups x15/4
standing calf raise 250x8 250x8 270x8 290x8 310x8 330x8
incline db press 25x8 40x8 55x8 70x8 85x8 100x8 ds115x8ds 75x8ds 60x8
bench press 1sec pause 245x8/4
dips x10/3
machine fly 135x12 135x12 135x12+5f 15sec iso
dead stop reverse peck deck 90x20 105x20/3
db lats 30x15/2 35x12 x4p 40x10 x5p
spider walk x3/3
reverse prowler drag 140lbs additional resistance 4 rounds 40 yards each

done for the day. not a bad session at all toady. my shoulders were a little tight and achy but everything went smooth and pretty heavy. got a great pump and tempo going today. so i am making a minor adjustment for a little bit. all the step mills in the gym are down except for one. so with the science i have read and since i am only doing eccentric less prowler work i figure i can replace my intervals for a little bit with drags. it should also help with leg recovery and other things as well. we will see.


meal 1
100g mancake 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
8oz red potato
meal 4
8oz turkey
8oz sweet potato
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

You just keep kicking ass man. Are you getting close to your date

Sent from my SM-S975L using Tapatalk

somewhat. we will see if i am ready to rock on time or not

[thudgens96]

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

today

abs/legs/cardio

standing cable crunch w/vac 70x20/4
roller work
lying leg curls 60x12 70x12 80x12 90x12 100x12 110x12 120x12 ds130x12ds 100x8ds 90x8(30sec iso)
leg press 450x30/3
squats (speed) x7 135x7 195x7 225x7 275x7 315x7 (lost speed on last 2 so i called it)
hack 1.5s 360x8/3
sissy squats x8/3
prowler reverse drags 180lbs additional resistance 4 rounds 40 yards each

done for the day. not the strongest session so far but productive nonetheless. i am damn sure not happy with my squats at all but when speed was lost i cut it. i did have some walden farms syrup that i havent used so far and i peed out my butt before the gym and it made my stomach very angry. so that probably didnt help any at all. i was actually pretty surprised at how well and good of a pump i got today esp after my bathroom trips. so the carbs def stuck. all in all a good day in the books not great and my calves are still absolutely destroyed.


meal 1
100g mancake waffles
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
8oz red potato
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

You just keep kicking ass man. Are you getting close to your date

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

abs/legs/cardio

standing cable crunch w/vac 70x20/4
roller work
lying leg curls 60x12 70x12 80x12 90x12 100x12 110x12 120x12 ds130x12ds 100x8ds 90x8(30sec iso)
leg press 450x30/3
squats (speed) x7 135x7 195x7 225x7 275x7 315x7 (lost speed on last 2 so i called it)
hack 1.5s 360x8/3
sissy squats x8/3
prowler reverse drags 180lbs additional resistance 4 rounds 40 yards each

done for the day. not the strongest session so far but productive nonetheless. i am damn sure not happy with my squats at all but when speed was lost i cut it. i did have some walden farms syrup that i havent used so far and i peed out my butt before the gym and it made my stomach very angry. so that probably didnt help any at all. i was actually pretty surprised at how well and good of a pump i got today esp after my bathroom trips. so the carbs def stuck. all in all a good day in the books not great and my calves are still absolutely destroyed.


meal 1
100g mancake waffles
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
8oz red potato
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