Follow Along G's Run to the NA's

[guns01]

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

[guns01]

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

today

abs/calves/chest/shoulders/cardio

machine leg raise 40x15/5 (had a little cramping on the 3d set of these haha)
machine toe press 230x10 250x8(x6p) 270x8(x6p) 290x8(x6p) 310x8(x6p)/3
machine press 100x8 120x8 140x8 160x8 180x8 200x8 220x8 240x8
incline bb press 135x6 185x4 225x6 265x6 295x9
incline db press 75x15 x11 x9 x8 x7 x4 (back to back)
peck deck machine flys ss 135x15ss 135x12ss 135x10ss 135x10ss (20sec stretch at the end of failure)
reverse peck deck flys ss ss90x12 ss105x12 ss120x12/2
machine flys 60x10/8 (back to back)
11 min step mill intervals 1-1

done for the day. got a good session in today even though it was stupid crowded. i did have a small camping issue with abs on the first couple of sets, i was able to finish them up though. good strong day across the board and everything felt really really good. the pt work actually felt pretty good. knees are a little tender from the work but i had no issues at all with the intervals and no swelling at all right now. so all in all another solid day in the books.


meal 1
4oz turkey
50g lemon chia 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 potatoes
meal 4
8oz cod
8oz red potato
meal 5
8oz tcod
8oz sweet potato
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

legs/cardioish

5 min stationary bike
roller work
seated leg curl ss 90x10 105x10 120x10 135x10 150x8ss 165x8/9ss
glute kick backs ss ss80x8 ss90x8 ss100x8 ss110x8 ss120x8 ss130x8 ss140x8 ss150x8 ss160x8 ss170x8
changed gyms (took about 6 mins)
machine squats x8 x8 90x8 180x8 270x8 360x8 450x8 540x8 ds 450x8ds 360x6ds 270x5ds 180x4ds 90x4 (super super slow motion on the drops)
walking db lunges ss 30x10/3ss
sissy squats ss ss x10 ss x8 ss x8
standing one leg leg curl x15/3 no clue about the weight again but it was heavy
10 min treadmill (uphill and fast pace)

done for the day. shitty shitty weather today. cold and raining so i had to opt out of the sled plus i had a pt appointment for my knee. very very good day in there today. got a great pump and felt very very strong. everything flowed smooth and perfect. i actually didnt have any issues with the knees at all even before the pt session. i did get that work done also and it feels good if not better. lots of scraping active release needling cupping and some other crap that i have no idea about. either way it hurt and everything is in tact at the moment. the area that was hit earlier is sore as hell but it didnt hurt picking up dbs or plates . so it did something in that area as well. all in all another successful day in the books. weight this am was 264 so i am still trending down slowly and smoothly


meal 1
4oz turkey
100g lemon chia 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
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

off day

did get in to see the pt today. she spent so much time on my chest shoulder and bicep that i have to go back tomorrow for my legs and hips. i have absolutely zero pain now flexing the bicep at any point so it did work. she got in there with the tools and all the other crap that she did. it is all tore up now from the soft tissue work that was done but it feels really good. i am probably going to be going in weekly for a while and maybe even more than once a week. idk how many session i am covered for. she said my entire left arm and chest were chewed up really bad. pretty sad that it took an entire session just to work on one side and area. as long as it works i am game. i also didnt get my sauna session in this am as planned. went in got ready to go and the roof was leaking in the gym really bad. so we had to shut everything down in the area that it is in and the wife had to do a little clean up. eh, i got two days in this week. 2 is far better than none and i will get all 3 in next week.


meal 1
8oz turkey
meal 2
8oz turkey
1 cup spinach
meal 3
8oz sirloin
meal 4
8oz turkey
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

you will never hear or see of me wearing yoga pants or y backs lol. that's what i say about the guys that i see that think their at the level to wear it. if i could only get to their size i could pull back on working so hard lmfao. fools

Never thought you would brother. I smell what your steppin in

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[guns01]

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

Lmao brother I believe your there I believe when your at the level your at it comes down to hours or even minute of everything aligning perfectly. And like Dennis James said apples or oranges. You wear all the yoga pants you want brother.

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you will never hear or see of me wearing yoga pants or y backs lol. that's what i say about the guys that i see that think their at the level to wear it. if i could only get to their size i could pull back on working so hard lmfao. fools

[thudgens96]

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

rain or shine, sick or hurt i am in there haha. i am trying to crack into that next level or at least get close. hell at least to the level of wearing y back tank tops and yoga pants. then i would be able to pull it back a little bit

Lmao brother I believe your there I believe when your at the level your at it comes down to hours or even minute of everything aligning perfectly. And like Dennis James said apples or oranges. You wear all the yoga pants you want brother.

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[guns01]

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

FG should give you a consistent award brother day in day of no fuckin about you are at it.

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rain or shine, sick or hurt i am in there haha. i am trying to crack into that next level or at least get close. hell at least to the level of wearing y back tank tops and yoga pants. then i would be able to pull it back a little bit

[thudgens96]

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

FG should give you a consistent award brother day in day of no fuckin about you are at it.

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[thudgens96]

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

today

abs/calves/chest/back/cardio

standing crunch machine crunches w/vacs 70x20/4
machine toe press 230x8 250x8 270x8 290x8 310x8 330x8
machine press 100x10 120x10 140x10 160x10 180x10/4
wide grip chins x10 x10 x9 x8
decline bb press 225x16 225x12 225x11 225x10
med grip chins x10 x8 x7 x7
peck deck flys 120x10+5part/4
sled rows 90lbs additional resistance 4 rounds 40 yards each

done for the day. not to bad of a session today. i actually had to hold back and not get to crazy because it was a pump style day. nothing really aggervated today other than the bicep tendons which i got the band on good today. so i really didnt have any issues pulling or pushing. i opted again for lighter sled work today due to bad weather coming in. so we went lighter and went stupid fast. we literally do them back to back with only about 15-20sec of recovery between sets. so all in all a good day in the books. got therapy tomorrow and a sauna session. so i will make a report and note the zero carb day as well.


meal 1
8oz turkey
meal 2
8oz turkey
1 cup spinach
meal 3
8oz sirloin
intra
2 scoops peri md 10g creatpure w/gal water
meal 4
8oz turkey
2 flat out breads
meal 5
8oz tcod
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc

Another one in ft he books

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[guns01]

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

today

abs/calves/chest/back/cardio

standing crunch machine crunches w/vacs 70x20/4
machine toe press 230x8 250x8 270x8 290x8 310x8 330x8
machine press 100x10 120x10 140x10 160x10 180x10/4
wide grip chins x10 x10 x9 x8
decline bb press 225x16 225x12 225x11 225x10
med grip chins x10 x8 x7 x7
peck deck flys 120x10+5part/4
sled rows 90lbs additional resistance 4 rounds 40 yards each

done for the day. not to bad of a session today. i actually had to hold back and not get to crazy because it was a pump style day. nothing really aggervated today other than the bicep tendons which i got the band on good today. so i really didnt have any issues pulling or pushing. i opted again for lighter sled work today due to bad weather coming in. so we went lighter and went stupid fast. we literally do them back to back with only about 15-20sec of recovery between sets. so all in all a good day in the books. got therapy tomorrow and a sauna session. so i will make a report and note the zero carb day as well.


meal 1
8oz turkey
meal 2
8oz turkey
1 cup spinach
meal 3
8oz sirloin
intra
2 scoops peri md 10g creatpure w/gal water
meal 4
8oz turkey
2 flat out breads
meal 5
8oz tcod
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc

[guns01]

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

last night
20mins sauna

today

abs/calves/arms/cardio

seated ab machine 70x15/5
seated calf raise ss 50x10 75x10ss 100x10ss 125x10/4ss
tibia raise ss ss50x20/6
db hammers 10x12 15x12 20x12 25x12 went to preacher bench to finish 25x12/2 20x12 (second set i had to much pain in the tendoitius area so i lowered the weight)
machine preachers 60x10 70x10 80x10
bb curls 45x50
rope press downs ss 80x12 90x12 100x12 ss start 120x12/4ss
close grip push ups ss ss x21 ss x10 ss x9 ss x8
seated over head rope extension 100x8/3
10 min step mill intervals 1-1 increased my slow pace level to level 5 from level 4

done for the day. not a bad day at all today. i had a hell of a time with the bicep tendon today on the first movement. i did have my compression band a little bit to high on my arm and when i adjusted it, it wasnt to bad at all. i am going to have to get some serious work done om my knee and both biceps big time. looking and feeling really good other than that though. the mrs is working a dbl today so we will move todays sauna session till friday morning.


meal 1
8oz turkey
meal 2
8oz turkey
1 cup spinach
meal 3
4 whole organic free range eggs
1/2 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
2 scoops peri md 10g creatpure w/gal water
meal 4
8oz turkey
8oz red potatoes w/red hots seasoning (yep using it still)
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

Where do you get that screaming hot toast. They say their are all kinds of benefits of using that DMSO.

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elitefts.com

https://www.elitefts.com/toast-naturally-warming-massage-cream.html

it literally only takes a couple of drops of this stuff on any area. i am talking literally a little bit bigger than a pin head of a drop will light the entire area on fire as soon as you start sweating a little bit. it is hot

[thudgens96]

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

not one of the creams i use do that. i did legs 2 hours ago and my screaming hot toast is still burning on my legs and knees. that's how potent it is and i sweat like a hog

Where do you get that screaming hot toast. They say their are all kinds of benefits of using that DMSO.

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[guns01]

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

last night

20 mins sauna

today

abs/legs/cardio

standing lat pull down crunches w/vac 70x20/4
5 min stationary bike
roller work
seated leg curls 90x10 105x10 120x10 135x10 150x12 165x10 190x8+15p
glute kickbacks 100x10/3
machine leg press 220x15 240x15 260x15 280x15 300x15 320x15 (had to mess around with foot placement because of my knee. did these super slow motion also)
hip machine upper thigh work ss 80x10/3ss i super setted these with 10sec of flexed legs in the front relaxed position
squats x10 135x10 225x20/3
sled drags 160lbs additional resistance 4 rounds for 40 yards

done for the day. again another early early am for me and dog ass tired going in. knee wasnt to happy either since i twisted it getting out of the truck this am. so right off the bat it was already fired up. also my quitter training partner decided to join in and slow down the process for the first 2 movements and then quit. so for my first two movements it was snail pace slow. still forced perfect reps and a really good pump. another note worthy thing was how brutal my quads were pumping up today. i literally had to wait about 5 mins after getting off the bike and the same thing on leg press and squats. sled work yeah that isnt something to put into words. we had the gym manager do it with us today. so we broke ourselves off today and even with the addition we went back to back to back in a constant rotation. so maybe 60 secs or less between drags. not the best numbers day but pump and conditioning was stupid. sauna again tonight and i have a pt appointment on friday to see if i can get all my hangups fixed. bicep tendon knees and hips. i may try to get my back opened up a bit also. we will see what they will do to ass rape my insurance


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