Follow Along G's Run to the NA's

[guns01]

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

today

abs/legs

20 min sauna early early in the am

standing lat pd crunches 70x15/4
roller work
lying leg curls 60x10 80x10 100x10 110x10 120x10(5s) 120x10(10s) 120x10(15s) 120x10(20s) 120x10(25s) 120x10(30s) (f'n brutality at it's finest)
sm lunges x12/2 10x12/2 20x16 30x12 40x10 50x8
db sumo squats 120x10/4
ssb good mornings 75x12/3

done for the day. got into the sauna for some detox and recovery this am. idk how much it helped but i will be doing it 2x a week for a little bit. hell if nothing else it will dry me out a little bit. great fast paced workout again with no snags at all. stupid pump as always. i got veins going everywhere also even when carbs are super low which is crazy because i am not a very veiny person most of the time. so fat is getting super super low. i can def tell that my joints are drying a bit cause they are not hurting during training but the are stiff and creaky for sure. i would say low body fat haha but we have been getting some pretty good storms rolling through also. so we will play that one by ear. i dropped the cardio work from today because i had a ton of errands to run that kept me on my feet for the majority of the late morning and afternoon. so no need to double dip right now.


meal 1
8oz turkey
meal 2
4 whole eggs
1 cup oats
2 tbl spn almond butter
intra
2 scoops intra md 1 scoop intra md eaa +
meal 3
8oz turkey
2 flat out breads
2 tbl spn coconut oil
meal 4
8oz turkey
2 slice ez bread
5oz red potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken

[guns01]

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

today

abs/delts/bis/cardio

machine reverse crunches 40x15/5
roller work
standing cable curls 20x10 25x10 30x10/3
reverse peck deck 75x15(10s) 90x15(10s)/3
bb front raise 40x12/4
cable curls 40x10 60x10 80x10 100x10(x5p)/4
hs preachers 50x8/3
spider curls 60x8(way to heavy) 40x8/2
12 min step mill intervals 1-1

done for the day. great pace today. everything felt really good. did start getting a touch of cramping in bis during the cable curls but it went away after a couple sets. only bad issue i am having right now is a bit of fatigue setting in. not crazy bad but i am feeling it pretty good. not sleeping well hasnt helped me out at all the last 6 months but i am def feeling the grind


meal 1
8oz turkey
meal 2
4 whole eggs
1 cup oats
2 tbl spn almond butter
intra
2 scoops intra md 1 scoop intra md eaa +
meal 3
8oz turkey
10oz red potato
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken

[guns01]

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

today

20 min early am sauna session

abs/chest/tri

decline situps x15/5
roller work
incline db press 25x10 40x10 55x10 70x10 85x10 100x10
high incline bb press 135x8 185x8 225x8 255x8 ds275x8ds 225x6ds 185x6
machine press 150x8/4
dips x10/4
rope press downs 100x12 110x12 120x12 120x12

done for the day. kicked the day off with another detox/recovery session in the sauna way early in the am. that puppy def gets the blood a flowing and the hunger pains going nicely haha. got in a nice nasty pump session on chest today. i was quite fatigued going in so i figured my strength would be way way down but i managed to move some pretty good numbers. cool thing is going in feeling like death but after a handful of sets in it just clicks and the work takes over. i did opt out of cardio today though just to make sure not to over tax my recovery. no real bad issues going on right now other than super super tight shoulders. not painful but they pumped up pretty bad and have stayed pretty tight ever since.


meal 1
8oz turkey
meal 2
4 whole eggs
1 cup oats
2 tbl spn almond butter
intra
2 scoops intra md 1 scoop intra md eaa +
meal 3
8oz turkey
2 slices ez bread
5oz red potato
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken

[guns01]

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

today

abs/back/cardio

roller work
sup grip pull downs ss 40x8ss 50x8ss 60x8ss 70x8ss 70x8ss 70x8ss
one arm cable pullovers ss ss20x6 ss25x6 ss30x6 ss35x6 ss30x6/3
ng mag grip low rows ss 120x10ss 140x10ss 160x10ss 180x10ss
standing lat pd crunches ss ss70x15/4
deads 135x2 225x2 315x5/5
face pulls ss 70x10ss 80x10ss 90x10ss 100x10ss 110x10
standing lat pd crunches ss 70x15/4
sled rows (no band) 90lbs additional resistance 4 rounds 40 yards each. 20 sec rest between rounds

done for the day. absolutely awesome session today. it didnt start off great because i was dead tired going in but once i got in and got moving it felt great. nothing aching at all and everything pumped up nice and smoothly. got it al knocked out in under an hour and a half. the only downside to today was the sled work in 110 degree heat. now that was a serious kick in the nuts but it will def make you push faster and harder. the strap as opposed to bands is def a different and new type of stimulation. pretty sweet day in the books all in and all.


meal 1
8oz turkey
meal 2
4 whole eggs
1 cup oats
2 tbl spn almond butter
intra
2 scoops intra md 1 scoop intra md eaa +
meal 3
8oz turkey
2 slices ez bread
5oz red potato
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken

[guns01]

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

today

abs/legs/cardio

standing lat pd crunches w/vac 70x15/4
reverse hypers x15/4
roller work
lying leg curls 60x10 80x10 90x10 100x10 110x10 120x10 130x10 140x10 ds 150x10ds 110x8(x5+30s)
leg press 270x20 360x20 450x20 540x15/2 630x15/2 720x40 (last set was to fail)
squats 45x10 135x10 225x20/3
leg extensions 75x10/2
sled drags with strap 180lbs additional resistance 2 rounds 40 yards each
sled drags with band 180lbs additional resistance 2 rounds 40 yards each

done for the day. serious kick in the nuts on this one today. great session though with a really good pace and i actually felt good and strong. i was even able to move up a little heavier on the leg curls than i normally am able to. the additional weight on the sled work makes it unreal brutal. 20 yards isnt to bad but the full 40 def tests out your man hood real quick. the additional detail and recovery have helped me out tremendously though and it's paying off i think.


meal 1
protein pudding (50g cor only)
2tbl spn pb
intra
3 scoops intra md 1 scoop intra md eaa +
meals 2
8oz chicken
8oz sweet potato
2 tbl spn coconut oil
meal 3
8oz turkey
10oz red potato
50g of special bread
2 tbl spn coconut oil
meal 4
8oz turkey
4 slices ez bread
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken

[guns01]

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

today

abs/chest/delts/tris/cardio

machine reverse crunches 40x15/4
roller work
machine press 100x8 120x8 140x8 160x8 180x8 200x8 (only took enough time for partner to go)
incline bb press (explosive) 135x8 185x8 225x8 275x8(barely) 315x5 (very happy with bar speed at all weights today)
bench press 135x3 185x3 225x6/4
dual handle pressdowns 120x10 130x10 120x10 120x10
lying db extensions 35x10/4
db side lats 25x15/4(only enough time for partner to go)
chest supp rear db swings 40x25/4
12 min step mill intervals 1-1

done for the day. great day in the gym today. felt super strong and i am very happy with the performance across the board. after we finished up, i stripped down to take a look and my veins have veins and everything is lined in nicely. so i am doing freaking awesome as of right now. i see some sugar in my future haha. only thing i need to note log wise, is i am pretty drained out and my energy levels are pretty low. once i get going i am good to go but getting going is a pain in the ass. that and as soon as i sit down i have to fight not to go to sleep.


meal 1
protein pudding (50g cor only)
2tbl spn pb
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz chicken
8oz sweet potato
2 tbl spn coconut oil
meal 3
8oz turkey
10oz red potato
50g of special bread
2 tbl spn coconut oil
meal 4
8oz turkey
4 slices ez bread
10oz red potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken

[guns01]

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

today

abs/back/hams/cardio

standing lat pd crunches w/vac 70x15/5
reverse hypers x15/4
rumble roller work
sup grip pd 30x10 40x10 50x10 60x10 70x10/4
mag ng low row 160x10 140x10/3
db pullovers 45x12/4
rack pulls 135x2 225x2 315x6/4
lying leg curls 70x10/6
sled rows 90lbs additional resistance 4 rounds of 40 yards each.

done for the day. pretty good session today. no silly weights used but i def focused hard on every single contraction, hell some went for up to 3-5 secs. we also kept the rest times down only to how long it took my partner to go. so we were in and out in about an hour and a half. i am def feeling a bit of fatigue today. last nights sleep was absolute garbage, even more garbage than usual. tomorrow is a super early day and another sauna trip. so i will be even more tired haha

meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter
intra
3 scoops intra md 1 scoop intra md eaa
meals 2
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz ground turkey
1 cup spinach
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
meal 6
8oz turkey

[guns01]

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

today

20 min sauna early am

abs/legs/cardio

decline situps x15/4
roller work
lying leg curls 60x15 80x15 90x15 100x15 100x10(20s)/3 (i tweaked my ham on this a smidge. may have torn it a little bit or maybe a cramp. a bruise will let me know
leg press 180x25 270x25 360x25 450x25
sm lunges 135x12/4
box lunges x10/2
sled drags w/ strap 250lbs additional resistance 3 rounds 20 yards each with 20 sec rest
sled drags w/band 160lbs additional resistance 3 rounds 20 yards each with 20 sec rest

done for the day. early start of the day this am with a 20 min sauna run for detox and recovery. got going and may have possibly tweaked or partially tore my right ham on the leg curls while warming up. no pop just more of a burning cramping sensation that only lasted a split second. it stayed tight and burned quite a bit for a while. no knots deformation or bruising as of now but it did freak me out for a split second. i may have pumped it a bit and it pushed down on a nerve funny or even the start of a cramp that went away. idk, but kind of freaky. the rest of the workout went really well though. strength is down a tad bit but sleep is also worse than usual and i was up way way early. we did do a change in the sled work today with much heavier weight than usual for a shorter distance. that made the pump and burn a whole lot worse and i actually huffed and puffed more than going the full distance. good stuff for sure. i like changing it up from time to time to freak out and piss my body off haha


meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter
intra
2 scoops intra md 1 scoop intra md eaa
meals 2
8oz turkey
2 slices special bread
2 tbl spn coconut oil
meal 3
8oz chicken
10oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz ground turkey
1 cup spinach
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
meal 6
8oz turkey

[guns01]

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

today

abs/delts/bi/cardio

standing lat pd crunches w/vac 70x15/5
reverse peck deck fly 60x30 60x30 70x30 70x30
db lats 20x20 25x15 30x10 35x10
db front raise 15x10/4
ez bar curls 40x8 50x8 60x8 70x8 80x8/4
db preachers 25x8/4
12 min step mill intervals

done for the day. nice simple short and sweet. shoulders pumped up painfully right as i started up the lat raises haha. i thought that as low as my carbs were going in that i wouldnt get that great of a pump but man i was way way wrong. only thing really note worthy right now is i am assuming all my joint pains and other pains are coming from such extremely low bf and how dry i am. even the bottoms of my feet and hands hurt. that and i am more vascular right now than i have ever been and i havent even pulled the growth out yet. so i am feeling pretty good at my progress. i am about to shut it down here in the next week or so and go back into lean gaining again. trying to see how far i can take it. i may do a little tester run to see how i look and feel. i may jump on stage in the next couple of weeks if i can time it right. we will see but i am not comimited to anything since the masters fell through

1 diet vanilla coke in the afternoon

meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter
intra
2 scoops intra md 1 scoop intra md eaa
meals 2
8oz turkey
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz ground turkey
1 cup spinach
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
meal 6
8oz turkey

[guns01]

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

today

abs/chest/tri/cardio

decline situps x15/5
roller work
machine press 100x8 120x8 140x8 160x8 180x8 200x8 220x8
bb incline (steep) 135x8 185x8 225x8 275x8(lost speed) 315x5(grinder)
dips x15 x12 x11 x9
assist machine pressdowns 120x10/4
one arm db french press 35x10/4
12 min step mill intervals 1-1

done for the day. legs are super super heavy today haha. they are worn out for sure. got a great workout in today, moved some pretty good weight with no issues and got a nice pump going. in and out in under an hour and a half with 2 partners so we were smoking.


meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter
intra
2 scoops intra md 1 scoop intra md eaa
meals 2
8oz turkey
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz ground turkey
1 cup spinach
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
meal 6
8oz turkey

[guns01]

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

today

20 min early am sauna

abs/back/cardio

standing lat pd crunches w/vac 70x15/5
one arm sup pd with iso contraction 30x8 40x8 50x8 60x8 70x8/3
low rows w/strap 70x12 85x12 70x12/2
wide grip chins x8/3
meadows rows 90x10/4
hypers x20/3
sled rows 90lbs additional resistance 4 rounds 40 yards each round

done for the day. great session today. again even though super super low carb intake, my pumps are really good and vascularity is as well. very surprising though but not a bad thing haha. i am quite a bit fatigued right now after training but it isnt completely from the lower end carbs as much as no sleep and getting up butt crack early. i think that's kicking my ass more so than anything is. also did some pretty heavy posing this am as well. i did actually hyper extend my elbow a little bit on the low rows. it hurt like a mother but it didnt hinder my training at all, it did freak me out like the ham did earlier in the week. the downsides to being dry and lean haha. got to be extra vigilant and pay attention. i did get in the sauna also this am for 20 minutes for detox and recovery. idk if it is actually doing anything but i am doing it either way


meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter
intra
2 scoops intra md 1 scoop intra md eaa
meals 2
8oz turkey
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz ground turkey
1 cup spinach
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
meal 6
8oz turkey

[guns01]

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

today

abs/legs/cardio

standing lat pd crunches 70x15/4
reverse hypers x15/4
roller work
seated leg curls 75x8 90x8 105x8 120x8 135x8 150x8/4
banded squats 45x8 135x8 185x8 225x8 275x8 (added band tension at the top is about 120ish)
bulgarian split squats 25x10 45x10 65x10 ds80x10(10s)ds 65x10(10s) 45x10(10s)
leg extensions 75x30 followed by 2 sets 30 second quad stretches
tbar stiff leg deads 90x10/3
band sled drags 160lbs additional resistance 3 rounds 40 yards each
strap sled drags 160lbs additional resistance 3 rounds 40 yards each.

done for the day. really good session today with no really bad issues at all. i actually felt really good going in and even once i was done. now my legs were buckling after the sled work but i feel good physically. still getting really good pumps and everything is flowing smoothly. i am having a tad bit of bloating and gas issues. i have to start weeding out and eliminating some things to find the culprit next week sometime. i have a feeling it may be my brown sugar bourbon seasoning that i have been using. most likely it because i am barely using any sugar free cal free stuff at all and no soda or anything like that. we shall see.


meal 1
4oz ground turkey
100g protein waffles w/sf syrup
2tbl spn pb
intra
3 scoops intra md 1 scoop intra md eaa +
meals 2
8oz chicken
1 flat out bread
10oz red potato
2 tbl spn coconut oil
meal 3
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz turkey
4 slices ez bread
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken

[guns01]

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

today

abs/chest/delt/tri/cardio

leg raises ss x15/4ss
decline situps ss x15/4
roller work
hs incline press 45x8 70x8 90x8 115x8 135x8 145x8(2 were forced)
incline bb press 135x6 185x6 225x6 255x6 275x6 315x6 (got all of these great but started losing speed on last couple on last 2 sets)
machine flys 135x10(x5p) 150x10(x5p)/3
reverse peck deck fly 75x20 90x20/3
db lats 20x10 25x10 30x10 35x10
ind handle press downs 100x10 110x10 120x10 140x10 (no elbow issues)
12 min step mill intervals 1-1

done for the day. great day, super strong and actually impressed with how much i was able to move and how much speed i maintained for the duration. that's a huge huge plus because going in i felt a little drained and beat up but it went very very well. i figured my elbows were going to be pissed big time by the end after hyper extending the one on friday but it is good to go. i do need to note a couple of normal issues, sleep is still crappy. i went to sleep pretty easy for about 45 mins then up again for about 20 back down for 30-45 then same. i have been pretty much doing that for a long ass time now but my up times are starting to get a bit longer. also rocking gas still haha. not bloated but terrible bad stinky alpo gas.


meal 1
2 scoops whey iso powder
100g protein waffles w/sf syrup
2tbl spn pb
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz chicken
2 flat out bread
10oz red potato
2 tbl spn coconut oil
meal 3
8oz turkey
2 slices flax ez bread
2 tbl spn coconut oil
meal 4
8oz turkey
2 slices flax ez bread
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken

[guns01]

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

today

abs/back/hams

rope crunches 60x15/5
reverse hypers x15/5
roller work
rack pulls (mid shin) 185x5 225x5 275x5 315x5/4
chins x10 x9 x9 x9
one arm db rows 100x12/4
sm bent rows 185x8/4
lying leg curls 60x10/6

done for the day. rough rough day today. got in a really good session but man i was killed after and starving. strength was also down a bit and i skipped my sled work today. i am listening to my body because i am ran down and it was well over 100 so no point in pushing it and risking the chance of getting sick or hurt bad. got some really good contractions and no real issues at all today other than fatigue. early am day tomorrow and some sauna time.


meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter
intra
3 scoops intra md 1 scoop intra md eaa
meals 2
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz ground turkey
1 cup spinach
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
meal 6
8oz turkey

[qhams]

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

Tearing it up Guns!!!