Follow Along G's Run to the NA's

[guns01]

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

today

legs/cardio

stationary bike warmup
roller work
lying leg curls (dead stop) 65x10 80x10 95x10 110x10 125x10 140x10 155x10 170x10 185x10 200x10
leg press 180x8 270x8 360x8 450x8 540x8 630x8 720x8 810x8 900x10 270x25/3
bulgarian split squats 35x10 65x21 75x17 85x14
front squats 225x10/3
banded db stiff leg deads 55x10/3
prowler drags 160lbs additional resistance 4 rounds 40 yards each

done for the day. cheat meal day, so i started it off with a bang and good other than crapping my brains out almost as soon as i got home. so worth it though. i can def tell i have my insulin very well under control because the pump was much more brutal than usual and it is usually pretty intense. nothing really noteworthy today to add. good strong workout everything feels and looks really good. my good knee is a little bit angry today but i aggervated it a little on leg curls on the pad. so i shouldnt have any lingering issues. may do a little bit of fascia work tonight and we did the sauna for 20 minutes yesterday. var and prov are in the lineup now. for anyone that does very minimal cheat meals like i do, the cheeseburger omlette at ihop with the cupcake pancakes is the way to go. you can knock out more than one cheat style food in one meal and the impact isnt stupid. well well worth it, if you need one in the lineup . ALSO I WAS 262 THIS AM. SO I AM DOWN ANOTHER 2-3LBS THIS WEEK. right on track and dropping appropriately


meal 1
cheese burger omlette
half stack of cupcake pancakes
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

Mm mm chest meal. Brother I eat 4 eggs twice a day with cup of spinach each time with just enough cheese to make stick together. I do love some mushrooms

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haha absolutely zero diary for me man. i mean absolutely zero. i would do that as well but i like to use various types of fats and dont want to use it all up with my egg yolks and also 4 eggs is a tiny tiny meal for me

[thudgens96]

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

today

off day

20 min sauna bath and fascia work afterwards on my back and obliques

nothing crazy to note today. just having a day of laying back and recovering. only noteworthy additions is that i will be adding in var and provi into the lineup tomorrow. that and a cheat meal are the only additions making it in for a bit.


meal 1
8oz turkey
meal 2
4 whole organic free range eggs
1 cup spinach
dash of mushrooms
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

meal number 2 is starting to become one of my favorites even though it is really small

Mm mm chest meal. Brother I eat 4 eggs twice a day with cup of spinach each time with just enough cheese to make stick together. I do love some mushrooms

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[guns01]

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

today

off day

20 min sauna bath and fascia work afterwards on my back and obliques

nothing crazy to note today. just having a day of laying back and recovering. only noteworthy additions is that i will be adding in var and provi into the lineup tomorrow. that and a cheat meal are the only additions making it in for a bit.


meal 1
8oz turkey
meal 2
4 whole organic free range eggs
1 cup spinach
dash of mushrooms
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

meal number 2 is starting to become one of my favorites even though it is really small

[thudgens96]

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

so much better than the treadmill. my wife and one of my clients got it for me a while ago. it was actually pretty cheap too. the only down side is i have to load it up and take it with me every session we use it because i dont trust anyone at my normal gym. we do have a gym that has sleds and a bunch of really cool stuff but it is a pain in the ass to drive to that area to train. so the only time we go out that way is when we have to haha.

You and your options I have my old dungeon or planet fitness.

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[guns01]

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

Got to get me one of those sleds. Keep kick in ass brother

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so much better than the treadmill. my wife and one of my clients got it for me a while ago. it was actually pretty cheap too. the only down side is i have to load it up and take it with me every session we use it because i dont trust anyone at my normal gym. we do have a gym that has sleds and a bunch of really cool stuff but it is a pain in the ass to drive to that area to train. so the only time we go out that way is when we have to haha.

[thudgens96]

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

today

abs/calves/back/cardio

incline sit ups x15/4
machine toe press 230x10 250x10+15p 270x10+15p 290x10+15p/2
sm bent rows 105x10 135x10 225x10 255x9 275x7
wide grip pulldowns 140x10/3
rope pullovers 100x10 120x10/2
kb rows 55x10/4
hypers x25/2
sled rows 160lbs additional resistance 2 rounds for 40 yards each 90lbs additional resistance 2 rounds for 40 yards each.

done for the day. a little ass dragging going in today. i can def tell i am depleted up a bit. good thing i have a sched cheat coming up this weekend. should stoke everything up nicely. still even though not the best session i did get some really good work in with awesome contractions and opening up and stretching out really well. when we got to the cardio, i got a little over motivated with the weight being so depleted haha. i did the first round with a drag strap and it was a pain in the ass and broke one of my d rings. so i switched over to bands. so i opted to force in a bunch of blood with the heavier weight on the first 2 rounds then cut it down and pushed the pace. the both suck but with the lighter weight you can get much better and faster volume in.



meal 1
8oz turkey
meal 2
4 whole organic free range eggs
1 cup spinach
dash of mushrooms
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
8oz red potatoes w/red hot seasoning
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

Got to get me one of those sleds. Keep kick in ass brother

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[guns01]

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

today

abs/calves/back/cardio

incline sit ups x15/4
machine toe press 230x10 250x10+15p 270x10+15p 290x10+15p/2
sm bent rows 105x10 135x10 225x10 255x9 275x7
wide grip pulldowns 140x10/3
rope pullovers 100x10 120x10/2
kb rows 55x10/4
hypers x25/2
sled rows 160lbs additional resistance 2 rounds for 40 yards each 90lbs additional resistance 2 rounds for 40 yards each.

done for the day. a little ass dragging going in today. i can def tell i am depleted up a bit. good thing i have a sched cheat coming up this weekend. should stoke everything up nicely. still even though not the best session i did get some really good work in with awesome contractions and opening up and stretching out really well. when we got to the cardio, i got a little over motivated with the weight being so depleted haha. i did the first round with a drag strap and it was a pain in the ass and broke one of my d rings. so i switched over to bands. so i opted to force in a bunch of blood with the heavier weight on the first 2 rounds then cut it down and pushed the pace. the both suck but with the lighter weight you can get much better and faster volume in.



meal 1
8oz turkey
meal 2
4 whole organic free range eggs
1 cup spinach
dash of mushrooms
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
8oz red potatoes w/red hot seasoning
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

Im lovin these meals youre posting! Makes me damn hungry lol

haha man they make me stay hungry as well.

[FREAKSHOW]

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

Im lovin these meals youre posting! Makes me damn hungry lol

[guns01]

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

today

abs/calves/arms/cardio

machine leg raise 40x15/4
seated calf raise ss 50x10 75x10 100x10ss 125x10ss 150x10/2ss
tibia raise ss ss50x33 ss50x23 ss50x21 ss50x17
one arm cable curls 20x10 25x10 25x10
machine preachers 60x10 70x10/3
reverse bb curls 50x10/3
one arm cable press downs 100x10 120x10 130x1`0 140x10
rope pressdowns 120x12/4
incline db skullies 30x10/4
11 min step mill intervals 1-1

done for the day. not to bad of a day today. not my strongest not my weakest and def not my favorite day to train. it was also pretty crowded and i had to wait quite a bit on what i needed to do. that aggervates the piss out of me and if it's a movement that's programmed i only have limited options for subs. i am still feeling a little bit of the bicep tendonitus going on. not in the entire area or anywhere near as intense but it does burn at the bottom insertion of the bicep and not the tendon bicep and forearm. so i am going to dig out my flossing band and add that into the rehab prehab work along with my therapy. so other than that a good day in the books. little leg note, they are tired and those lunges yesterday made them a tad bit tinder today. my ass is probably going to be sore as hell tomorrow. i have also hit the sauna the last 2 days for 20 mins each time. i forgot to note it on here.




meal 1
8oz turkey
meal 2
4 whole organic free range eggs
1 cup spinach
dash of mushrooms
intra
2 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/legs/cardio

standing lat pd crunches w/vac 70x20/4
5 min stationary bike
roller work
lying leg curls 60x10 80x10 100x10 120x10 135x8/4
leg press 90x10 180x10 270x10 360x10 450x10 540x10 540x10
sm lunges 95x15 135x15/4
hip machine for hip flexor w/flex 80x10+20sec/3
leg extensions 105x30 120x30
10 min step mill intervals 1-1 ugh

done for the day. i kicked my own ass today on this one. again another super early 345am day and dragging ass. the workout was still a hell of a session and a kick right in the nuts. the pump was so bad that i had issues bending my legs at all by the end. not a line on my legs anywhere haha. lower back is tender as hell from yesterday. no injury issues but that bad boy is sore as hell. hopefully my recovery is good enough for both legs and back to be healed back up by thursday. i did have to opt for intervals today as opposed to eccentricless work, which i really dont like doing. weather was absolutely terrible again but i still have to get that work in one way or the other. so that probably beat my legs up even more. all in all another successful and productive 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
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

[thudgens96]

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

i normally dont put up pics for security reasons but i will see if i cant get some up

Cool man I understand

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[guns01]

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

Great workout I love any style of supported rows. Let's see those striations brother.

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i normally dont put up pics for security reasons but i will see if i cant get some up

[thudgens96]

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

today

abs/calves/back/cardio

incline situps x15/4
standing calf raise 355x10 375x10 395x10(10s)/4
chest supported pro grip rows 90x10 105x10 120x10 135x10 165x10 180x10
one arm sup grip pull downs 60x10 70x10 80x10
mag ng low rows 160x12 180x10 200x8
db pull overs 60x12/3
bb hypers 135x8/4
sled rows 140lbs additional resistance 4 rounds 40 yards each.

done for the day. early early day again this week. 350am early. so i am very very surprised at how great of a session i got in and strong as hell. i didnt have anything sloppy at all nor lose any momentum for the duration of the workout. my back is looking absolutely fantastic even showing some lower back striations going on at 267lbs. i am more than super happy other than my waist needing to come down about another 2in ish maybe a little more. i can usually squeeze out over an inch or two when i dry out. i also didnt have any tendonitus issues at all today and i didnt wear my compression cuff. i did add in tren e mast e into the lineup today a week earlier than sched. i figured fuck it, i will let it marinate for a little bit longer and it will kick in ahead of sched also. we shall see if it has any impact on my cardio. i didnt have any issues at all last year.


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

Great workout I love any style of supported rows. Let's see those striations brother.

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