Follow Along G's Run to the NA's

[guns01]

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

today

abs/calves/back/bis

ab wheel roll outs ss x12ss x10/4ss
standing calf raise ss ss230x8 ss250x8 ss270x8 ss290x8 ss310x8
ind handle semi sup low rows 30x12 40x12 50x12 60x12 70x12/3
meadows rows x5 25x5 50x5 75x5 100x5 125x10 150x10/3
one arm bb rows 25x4 50x4 75x4 100x8 125x8/2
db pullovers 55x12/3
ng pull ups x8/3
hs preacher curls 60x8/4
reverse bb curls 50x12/4

done for the day. great session today and super super strong. very happy with the pump and performance today for sure. everything moved smoothly and we kept a really good pace. i took a young guy on today to help actually pace the rows. that helped out a hell of a whole lot. i either go way to quick and lose strength or take to long and it just sucks. having an extra person to pace it back and forth is perfect. going to use him again tomorrow for leg press and lunges haha. he may never come back. we also used the fascia blaster pre workout today as well, to open the muscle and nerve function up a bit. pretty interesting and kind of a pain in the ass but i am testing that out and i am hitting it again tonight. another successful day in the books.


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 cod
meal 5
8oz tcod
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/cardio

machine leg raise 40x20/4
machine toe press 210x10 230x10 250x10(10s)x10(10s)x10(10s) 230x10(10s)x10(10s)x10(10s)/2 210x10(10s)x10(10s)x10(10s)
incline db press 25x8 40x8 55x8 70x8 85x8 100x8
bb bench press 135x3 185x3 225x5/5
flat db fly w/man resist ss 30x8/3ss
dips ss ss x8/3
reverse peck deck fly 90x30/3
db lats 25x12/5
db front raise 20x8/3
ind handle press downs 120x10/4
db skullies 35x10/4
12 min step mill intervals 1-1

done for the day. good strong session today. calves were a freaking *****, i had to drop the weight every set because i was barely getting any rom. the pump in them was stupid painful and almost as bad as arm pump. did get some good weight moved around today and felt good. got this long drawn out session done in under two hours. gym was completely empty and we didnt have to wait on anything. so all in all a great session and feel really good. legs are still sore as hell from the pt. my am fasted weight the other day was 253. so we are still steadily dropping a couple pounds a week. so on point and on the mark as of right now. getting a little bit of low back twinging going on a little today. so i will be hitting some fascia blasting tonight as well. i may do it again in the am pre workout to see if it helps with pump and function. worth a try.


meal 1
50g mancake waffles
1/4 cup cream of rice
30g whey iso
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 red hots haha
meal 4
8oz cod
8oz red potato
meal 5
8oz tcod
1/3 cup cream of rice with sugar free jelly
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

Keep up the good work guns, love reading through your log trying to pick up the details.
Lots for people learn by reading it.

Sent from my SM-N910V using Tapatalk

thanks man, that's what i put it up here for. hell if only a couple people pick something up then it's worth it

[whitetail]

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

Keep up the good work guns, love reading through your log trying to pick up the details.
Lots for people learn by reading it.

Sent from my SM-N910V using Tapatalk

[guns01]

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

Always great following your log!

thank you baby1. got to keep myself accountable

[BABY1]

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

Always great following your log!

[guns01]

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

today

abs/legs/cardio

standing pd crunches w/vac 70x20/4
roller work
bent leg reverse hyper x10/3 (working in some glute activation)
lying leg curls 50x10 70x10 90x10 110x10 130x10 ds 150x10ds 120x8ds 100x8(15xec iso)
stiff leg deads 145x8 185x8 225x8/4
leg press 200x10 290x10 400x10 490x10 600x10 690x10 780x10 870x10 960x10 1050x10
sissy squats x21 x17
leg extensions 135x15 150x15+15p
waling lunges x12/3
prowler drags 160lbs additional resistance 4 rounds 40 yards each

done for the day. got in a really good session today with no issues at all. i got a good pump also which is good, i did a little switch on my first meals to see if it would help out a bit. all in all a good strong day though. i am going to start adding in some different glute activation movements in as i go. hopefully it will help fix some firing pattern issues i am having and possibly make me a little stronger and healthier as well. i had my pt done yesterday on my zero carb day. no where as extensive as last one was but still ate my ass up. so i dont know for sure if it was that or something else last week. all good though


meal 1
50g mancake waffles
1/4 cup cream of rice
30g whey iso
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 cod
8oz red potato
meal 5
8oz tcod
1/3 cup cream of rice with sugar free jelly
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/back/cardio

seated calf raise ss 50x10 75x10 ss start 100x10(10p)ss 125x10(10p)ss 150x10(10p)3ss
tibia raise ss ss50x20/5 (no issues getting these in today)
swiss bar wide grip pull downs 70x10 85x10 100x10 120x10 140x10/4
incline kb rows 40x12/4
db pull overs 60x10/4
low rows 140x8 160x8/3
hypers x25/4
12 min step mill intervals 1-1

done for the day. super fast nasty one today. no issues at all and the gym was actually nice and empty. i had to do intervals again today due to weather and i didnt want to. it beats the hell out of my legs haha. i am glad i got the day off tomorrow cause they def need a little rest. good pump and contractions today also and nothing even close to failure. so i was on point and perfect today and picked everything correctly. i got pt tomorrow so hopefully it doesnt ruin my leg day the day after. tomorrow is also national doughnut day and i am on zero carbs haha figures. not that i could have one anyway even if i wasnt



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 cod
meal 5
8oz tcod
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

Lmao fat rude ***** were you at planet fitness. Lol

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no way man. i am pretty sure they wouldnt even let me sign up at planet fitness. our pf in our area is in a very very bad location. i wouldnt walk across the parking lot in the dark by myself bad. that and the dbs dont go above 50 from what i understand

[thudgens96]

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

Lmao fat rude ***** were you at planet fitness. Lol

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[guns01]

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

today

abs/calves/arms/cardio

machine leg raise ss 40x15/4ss
incline sit ups ss ss x15/4
machine toe press ss 210x10 230x10 ss start 250x10(10p)ss 270x10(10p)ss 290x10(10p)/3ss
tibia raise ss ss50x20/4 i didnt get my last set in because some rude ass fat lady moved in on me and wouldnt acknowldge that i was using the equipment)
ez bar curls 20x8 30x8 40x8 60x8(5p)/5
db hammer curls 35x10/3
hs preachers 60x10/2
ind handle press downs 80x10 90x10 100x10 120x10 140x10 160x10
db tate press 35x8(7s) 45x8(7s)/3
assist machine press downs ds 140x10ds 120x10ds 100x10
12 min step mill intervals 1-1

done for the day. went fast and tore it up today. i had an anger issue and flipped a little on the fat lady that decided she was going to take my machine over while i was still using it. wouldnt acknowledge me speaking to her or even look at me and i was literally standing a foot away from her yelling at her. no big deal if she would have asked me if we were using it or even hey can i work in? fucking rude ass entitled fucks. anyway, calves pumped up something painful and nasty. i did hold back a smidge on bis. they are still burning and a little irritated but nowhere near as bad as they were a couple weeks ago. so i kept the weight down a little lower and just decreased rest time a little more. all in all a good day and no rear pains or anything really note worthy. bp was probably sky high from the calf run in. eh you cant fix or deal with stupid people.


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 cod
meal 5
8oz tcod
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

Absolutely they are good job brother.

Sent from my SM-S975L using Tapatalk

[guns01]

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

Brother that looked like a kick in the nuts

Sent from my SM-S975L using Tapatalk

hell yeah man. i felt like i was either going to puke or pass out. could have been both at the same time. i love going to the point of almost making myself quit and then keeping going. those are the best ones

[thudgens96]

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

Brother that looked like a kick in the nuts

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

abs/legs/cardio

standing cable crunches w/vac 70x15/4
5 min stationary bike
roller work
seated leg curls 90x10 105x10 120x10 135x10 150x12 165x10 180x8(+15p)
glute kick backs 120x10/3
machine leg press 220x15 260x15 300x15 320x15 340x15
hip machine front raise 80x10/3ss with front relaxed flexing for 10sec
squats x10 135x10 225x20/3
sm stiff leg deads 225x10 185x10 185x10
10 min step mill intervals 1-1

done for the day. wow what a serious kick in the nuts this one was. when i got to squats and stiff leg i was smoked beyond all repair. legs were pumped and pretty much useless. i had to keep pulling back because it was a secondary day also. i got to crazy on the first set of stiff leg and had to pull that one back. cool thing is everything was firing and feeling really good. lower back did get a tad bit pumped but other than that it was pretty smooth. i had to hit the step mill today also because of lighting and it was pissing outside. that was a brutal kick in the nuts as well. i beat my own ass and it was a hell of a good day. back meat is a tad bit tender today, so yesterday must have went pretty well also. we did do some fascia blasting last night on my legs and obliques. another good one in the books


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 cod
meal 5
8oz tcod
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut