Follow Along G's Run to the NA's

[thudgens96]

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

Good luck with the knee man my left one has been giving me fits. Mine doesn't usually feel like this until way into diet.

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[guns01]

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

today

abs/calves/legs/cardio

standing lat pulldown crunches 100rep 70x50 70x30 70x31 (i added on 11 extra cause the mrs did 10 extra)
standing calf raise 335x10 355x10 395x10 400x10 415x10 420x10 425x10
rumble roller work
seated leg curls 105x10 120x10 135x10 150x10/6 (45sec rest only)
glute kickbacks on hip machine 100x8 120x8 140x8 160x8
leg press 200x10 300x10 400x10 490x15/5 (45sec rest)
hip flexor work on hip machine 50x12 60x12/2
10 min step mill intervals 1-1

done for the day. knee is still giving me a hard time. not really really bad but it is a little swollen and not to happy. so i have changed shoes up and i am rolling a couple times a day. i will get it ironed out one way or another. got in a pretty good session today. we were supposed to do sled work but we have bad weather so i had to opt for intervals instead. so i am wore out pretty good now. pump was ok today, nothing really nasty but i had my partner do her sets all first and then i went and did all of mine because they were timed. so i think that didnt help either the knee or the pump for sure. still a good successful day in the books.


meal 1
8oz turkey
meal 2
4 whole organic free range eggs
1 cup of peach pie oats
2 tbl spoon natty pb
2tbl spoon marsh mellow dip
intra
2 scoops peri md 10g creatpure creatine) 1 gal water
meal 3
8oz turkey
2 flat out breads
8oz red potato
meal 4
8oz turkey
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup broc
meal 6
8oz turkey
1/4 cup sour kraut

[guns01]

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

today

abs/calves/back/cardio

standing lat pd crunches w/vac 70x20/3
seated calf raise 50x10 75x10 100x10 125x10 150x10 ds 150x10ds 125x8ds 100x8 and 10sec stretch
rumble roller work
sm bent rows 135x8 175x8 185x8 225x8/4 (long contractions)
sup grip low rows 140x12 160x10 180x8 200x7 (same thing here)
db pullovers 60x8/3
ng stretch pull downs 120x8/3
hypers x20/3
sled rows 90lbs additional resistance 2 rounds 40 yards each. back to back

done for the day. felt pretty good and strong today. no issues going on at all. i did get pressed for time on my sled work because i had to beat my kid home from school. so we opted for lighter weight and did them back to back. that was a nice nasty kick in the nuts. 80 yards with only about 10sec of breathing after the first 40. yeah i bout feel over. i did jack my freaking shin up nicely on a plate today. it slipped out of my hand and slid down my shin dragging a handful of skin off. i did a nice dance with lots of cursing. then i thought well at least i didnt drop it on anything like i did last year. mental note to pay attention and slow down even when pressed for time. got this session done in under 2 hours with a packed full ass gym. i didnt get the memo that every dick head in town was off today. they were supposed to be back at work today. anyway another successful session in the books. looking and feeling good.



meal 1
8oz turkey
meal 2
8oz turkey
1 cup spinach
meal 3
1/3 cup cor
60g candy shop whey iso
2tbl spn natty pb
intra
3 scoops peri md 10g creatpure creatine) 1 gal water
meal 4
8oz turkey
8oz sweet potato
meal 5
8oz turkey
1 cup broc
meal 6
8oz turkey
1/4 cup sour kraut

[guns01]

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

today

abs/arms/cardio

hanging leg raise x20 x20 x15 x15
standing bb curls 20x10 30x10 60x10(10s)x10(10s)x10(10s)x10(10s)x10(10s)
db hammers 25x10(10s)x10(10s)x10(10s)x10(10s)
hs preacher curls slow eccentric 60x10/2
TRISET
rope press downs 80x12 90x12 ts 100x15ts 110x15ts 120x15ts
bench dips ts ts x15/3ts
pro db kick backs ts ts15x6/3
db skullies ss 30x10/2ss
one arm db french press ss ss30x10/2
10 min step mill intervals 1-1

done for the day. super fast paced session today full of nice angry painful pumps. those small breaks with the same weight were nasty. intervals are getting much more tolerable hahai dont feel like i am going to die anymore. also today was the last day of 28 straight days with not a single day off. i am actually very surprised at how well my body tolerated it and the few amount of issues i had. so friday will be my first day off and it will extend the 28 days to 32 haha. all good. knee actually wasnt bad at all today but i can feel it in my elbows and wrist so it is def the growth doing it. should subside here shortly.


meal 1
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
2 scoops peri md w/gal water
meal 2
8oz turkey
8oz sweet potato
meal 3
8oz cod
8oz red potato
meal 4
8oz tcod
1/3 cup cream of rice with sugar free jelly
2 tbl spn coconut oil
meal 5
8oz turkey
flat out bread
8oz red potato
1 cup broc
meal 6
8oz turkey
4 slice ez bread
1/4 cup sour kraut

[guns01]

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

today

calves/legs

standing calf raise 295x10 315x20 335x20 355x20 375x20
5 min stationary bike warmup
roller work
glute kickbacks on hip machine 80x10 90x10 100x15 110x15 120x15/2
sm lunges x8 x8 135x8/3
adductors 190x10/4
hacks 230x10/3

done for the day. damn if my freaking knees arent brutal right now. more tight and weird than painful. i rolled the hell out of my legs hips and everything else to get them to loosen up and they didnt until probably the last set of lunges. they still feel tight now but no where near what they did earlier. it is more my left one than my right one today and the right one was tender yesterday. damn gh is swelling my joints up nicely i am guessing. i did drop today's sled work just to leave them alone a little bit because i will be hammering them again tomorrow with cardio and then again on tuesday. so no point in not giving them a little break today. other than that looking and feeling pretty good today. a little water retention going on but with the gh and i had a carbonated water last night. so i have the issue noted.


meal 1
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
2 scoops peri md w/gal water
meal 2
8oz turkey
8oz sweet potato
meal 3
8oz cod
8oz red potato
meal 4
8oz tcod
1/3 cup cream of rice with sugar free jelly
2 tbl spn coconut oil
meal 5
8oz turkey
flat out bread
8oz red potato
1 cup broc
meal 6
8oz turkey
4 slice ez bread
1/4 cup sour kraut

[guns01]

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

today

calves/back/cardio

standing calf raise 335x10 375x10x10p(10s) 395x10x10p(10s)
nut grip pull downs 85x8 100x8 120x8 140x8/4
pro grip chest supp machine rows 135x10 150x10/3
sup cable low rows 120x10/4
pro grip high rows 115x10/4
sled rows 140lbs additional resistance 4 round 40 yards each.

done for the day. not the greatest day in the books but still a pretty good session. felt a tad bit tired and run down today but not horrible bad. i can def tell i am low on carbs haha. great pump type workout though even though. shoulders and knees are a tad bit angry and achy. knees have been pretty tight tender and achy all week. i am thinking maybe on top of the added cardio work it could be that i increased gh by 2ius. that very well may be what it is from. we shall see in a week or two.


meal 1
8oz turkey
meal 2
4 whole organic free range eggs
1 cup spinach
intra
2 scoops peri md 10g creatpure creatine) 1 gal water
meal 3
8oz turkey
8oz red potatoes
meal 4
8oz turkey
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup broc
meal 6
8oz turkey
1/4 cup sour kraut

[guns01]

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

Another good one and I have to say thanks for the pro Flys they have helped a bunch my wife has noticed a change in my chest and she is by far my biggest critic.

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no prob man. def a little more shoulder friendly and most certainly hit the upper chest very well even in the flat variation

[thudgens96]

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

Another good one and I have to say thanks for the pro Flys they have helped a bunch my wife has noticed a change in my chest and she is by far my biggest critic.

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[guns01]

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

today

abs/calves/chest/delts/cardio

decline leg raise ss x10/4ss
incline situps ss ss x10/4
seated calf raise 50x10 75x10 100x10(10s)x10(10s)x10(10s)/4
hs banded bench press 25x8 45x8 70x8 90x8 115x8
bench press 1.5s 135x8 185x8 225x8/4
pro grip flat db flys 25x10 30x10/3
bent over db lats 20x20/4
heavy db lat swings 50x15/4
db front raise 15x12/4
10min step mill intervals 1-1

done for the day. nice session today. felt pretty good and strong for a low carb day. all the weights moved really good and still got a pretty good pump going. the shoulder pump was actually painful. i felt a whole hell of a lot better doing the intervals today. i concentrated on controlling my breathing, so it went a hell of a lot smoother. another great day in the books. calves sucked as always haha very painful.


meal 1
8oz turkey
meal 2
60g whey iso
1/3 cup cor
2 tbl spn natty pb
intra
3 scoops peri md
meal 3
8oz sirloin
meal 4
8oz turkey
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup broc
meal 6
8oz turkey
1/4 cup sour kraut

[guns01]

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

That is a leg day that could kick a mules ass. you killed me on one similar. Low carb puts it on a different level. Tell me why you upped your ACV.

i actually didnt up it. that's my normal dose, i just backed off a little bit for a little while and now back to full protocol

[Trixie]

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

today

legs/cardio

5 min stationary bike
roller work
lying leg curls 60x10 80x10 100x10 120x10 140x10 140x10 140x10 140x10+5forced and x20partials
squats x10 135x10 185x10 225x10 275x10 315x10 365x10
leg press (mid plate and close stance) 180x8 270x8 360x25/3
bulgarian split squats 55x10 and 5partials/3
sled drags 230lbs additional resistance 4 rounds 40 yards each

done for the day. holy sweet baby jesus i am killed today. this doesnt look so bad on paper but man being low carb it was actual crazy. my back and hips were a tad bit tight and tender going in but loosened up as we moved along. i also think i found a good weight for my sled work to really push hard. i may try a combo of different intensity techniques as i go with this stuff. we shall see. leg pump was so bad that their are no words to actually describe it and i went to pretty much my pain thresehold and then some more than once today. great session and day. we are also going to hit the sauna up tonight most likely for a 20 min stint. recovery and detox etc.... is in full effect


something i forgot to note here is that i do a full squeezed lemon and 2 tbl spoons organic apple cider vinegar firs thing in the am and 2 more sets of 2 tbl spoons of acv during the day

That is a leg day that could kick a mules ass. you killed me on one similar. Low carb puts it on a different level. Tell me why you upped your ACV.

[guns01]

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

today

legs/cardio

5 min stationary bike
roller work
lying leg curls 60x10 80x10 100x10 120x10 140x10 140x10 140x10 140x10+5forced and x20partials
squats x10 135x10 185x10 225x10 275x10 315x10 365x10
leg press (mid plate and close stance) 180x8 270x8 360x25/3
bulgarian split squats 55x10 and 5partials/3
sled drags 230lbs additional resistance 4 rounds 40 yards each

done for the day. holy sweet baby jesus i am killed today. this doesnt look so bad on paper but man being low carb it was actual crazy. my back and hips were a tad bit tight and tender going in but loosened up as we moved along. i also think i found a good weight for my sled work to really push hard. i may try a combo of different intensity techniques as i go with this stuff. we shall see. leg pump was so bad that their are no words to actually describe it and i went to pretty much my pain thresehold and then some more than once today. great session and day. we are also going to hit the sauna up tonight most likely for a 20 min stint. recovery and detox etc.... is in full effect

meal 1
8oz turkey
meal 2
4 whole eggs
2 cups spinach
intra
3 scoops peri md
meal 3
8oz turkey
meal 4
8oz turkey
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup broc
meal 6
8oz turkey
1/4 cup sour kraut

something i forgot to note here is that i do a full squeezed lemon and 2 tbl spoons organic apple cider vinegar firs thing in the am and 2 more sets of 2 tbl spoons of acv during the day

[guns01]

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

Lmao brother I needed that laugh going to see my mom in the hospital. She's good but still it's your mom in the hospital

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man that's never good at all

[thudgens96]

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

i also have to wear a helmet as well. i change that bad boy up with the seasons as well. that fucker gets hot in the summer time lmfao

Lmao brother I needed that laugh going to see my mom in the hospital. She's good but still it's your mom in the hospital

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[guns01]

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

Lmao

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i also have to wear a helmet as well. i change that bad boy up with the seasons as well. that fucker gets hot in the summer time lmfao