Follow Along G's Run to the NA's

[guns01]

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

today

calves/chest/delts/calves

machine toe press 170x10(10) 190x10(10) 210x10(10) 230x10(10)
machine flys 75x10 90x10 105x10 120x10/4
db lats ss 20x8 25x8/4ss
pec minor dips 4 sets none below 15 reps
reverse cable rear delt fly ss 25x15(15)/4ss
pec minor dips ss 4 sets none below 15 reps
machine shoulder press ds/ss 120x8ds 100x8ds 80x8ss
pec minor dips 14 reps
seated calf raise ss 50x10ss 75x10ss 100x10ss 125x10ss
tibia raise ss ss40x20/4

done for the day. nothing fancy or noteworthy today. chest is probably going to be pretty wrecked from all the pec minor dip super sets


meal 1
8oz ground turkey
8oz sweet potato w/cinnamon
meal 2
8oz turkey patty melt with baby swiss and provolone fat free\
flat out bread
2 tbl spoons coconut oil
intra
2 scoops intra md
meal 3
10oz shrimp
2 and half cup white rice
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
meal 5
8oz ground turkey
1 cup oats
meal 6
8oz ground turkey
2 cups spinach

[qhams]

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

Nutrition looking good Guns.

[guns01]

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

Nutrition looking good Guns.

thanks man. i did dick up and forgot to edit out the omlette but i got it fixed now. back on the growing track

[guns01]

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

today

arms

10 min treadmill warmup)guts are jacked up so no abs)
roller work
v bar pd 80x10 100x10 120x10 ss start 140x10ss 160x10ss 170x10ss 180x10ss
fat grips db curls ss ss20x6 ss25x6 ss30x6/2
machine dips ss 180x8/4ss
fat grips ez bar curls ss ss60x6 ss70x6/3
banded sm jm press ss 135x8/4ss
db hammers ss ss30x15/4

done for the day. early early morning today and guts are absolutely wrecked. so i i opted out of doing abs today instead of crapping my pants. got a great super fasted paced session in today with a stupid pump. i hate arms for this very reason haha. nothing to really note other than my shoulders being stupid angry and my guts being jacked up. i went quite light on the machine dips because of the shoulder issue and they tend to compound it even more. day off tomorrow and a new training week fires up on friday. i am planning on starting up the sled work again on friday hopefully if weather permits.


meal 1
4oz steak
4 whole eggs
p28 bagel with cheddar and a little bit of a1
meal 2
protein cake
intra
2 scoops intra md
meal 3
10oz shrimp
2 and half cup white rice
2 tbl spn coconut oil
meal 4
8oz chicken
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats
meal 6
8oz ground turkey
2 cups spinach
beets

[guns01]

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

today

abs/legs/cardio

standing lat pd crunches 70x10/5
reverse hypers x10/4
roller work
seated leg curls 75x10 90x10 105x10 120x20 135x20 165x6 195x6
leg press 200x8 290x8 380x8 470x8 540x8 720x8 900x8 ss begins 1080x8ss 1080x8ss 1080x8ss
sm lunges ss ss135x8 ss135x10 ss135x12
ssb squats 155x4 205x8 255x8 255x8
db stiff leg 3/4 50x10/2
banded sled drag with 160lbs additional resistance 40 yards for one round
sled push with 160 additional resistance 20 yards for 2 rounds
strap sled drag 160lbs additional resistance 20 yards for 1 round

done for the day. as it is noted with the sled work i am easing back in for now and using it for more cardio and recovery at this point. it felt really really light even after training, and that is a very good sign. i need to note that my calves are still super wrecked form weds session. they are freaking painful. my legs are probably going to be torn up pretty good because i ran out of intra and forgot to order more with all the running around with my kids sports. so that monkey wrenches my recovery a tad bit. my knees are a little angry today also but so is the mrs so it could be from storms and i was really surprised with how heavy i was able to get on the leg presses today with very little pain at all. the first set of lunges and squats sucked pretty good too. other than that everything is good as gold


meal 1
8oz ground turkey
8oz sweet potato w/cinnamon
meal 2
8oz turkey patty melt with baby swiss and provolone fat free\(i am loving these bad boys)
flat out bread
2 tbl spoons coconut oil
meal 3
10oz shrimp
2 and half cup white rice
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
meal 5
8oz ground turkey
1 cup oats
meal 6
8oz ground turkey
2 cups spinach

[thudgens96]

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

Kick ass session guns.

Sent from my SM-S820L using Tapatalk

[MOUNTAIN-MAN]

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

Guns is a beast

[guns01]

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

Kick ass session guns.

Sent from my SM-S820L using Tapatalk

i am feeling it a bit today haha. good thing i worked the prowler at the end or i would be crippled

[guns01]

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

today

chest/tris/delts/back

10 min treadmill warmup
banded incline db press 25x8 40x8 55x8 70x8/4
incline bb press 140x8 195x8 225x8 255x8 275x8
decline bb press 185x17 215x15 215x14
stretch pushups x17 x14 x12
v bar press downs 100x12 140x12/4
seated db lats 25x8(x15p)/4
banded chest pulls x10/4
ng chins x10 x8 x7 x6

done for the day. lots and lots of freaking waiting just to start this session today. so i got warmed up and then waited and waited. good thing it was hot as balls because i would have cooled down just waiting for a damn bench. good session today nice and strong with a great pump. no serious or actual issues at all today. the banded db presses i added in because i only had the mrs to hand me dbs so i made it harder without risking hurting myself and i damn sure wasnt asking any of the numerous physique fags around me to hand me dbs. hell it is damn near impossible to get around them looking at themselves in the mirror. new flash here to any physique guys following along. you have to be built for starters and abs are important and if you cant see your abs you damn sure are no where near close to being in shape to checking yourself in the mirror or posing. just a nice friendly note for you.



meal 1
8oz steak
8oz sweet potato w/cinnamon
meal 2
protein cake
2 tbl spns pb
meal 3
long john silver's fish chicken and shrimps
probably going to have a bit of ice cream and pie today also. if i dont i will edit this out
meal 4
8oz chicken
8oz red potato
meal 5
8oz ground turkey
1 cup oats
meal 6
8oz ground turkey
2 cups spinach

[guns01]

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

today

abs/back (time crunch)

standing lat pd crunches x10/5
one arm bb rows ss 25x6ss 50x6ss 75x6ss 100x6ss 125x6ss/2
meadows rows ss ss25x6 ss50x6 ss75x6 ss100x6 ss125x6/2
db shrugs 50x12 60x12 70x12 80x12
swiss bar pds 100x10 120x10 140x10/2
chest supp pro grip rows w/stretch 120x10/3
banded good mornings x15/4

done for the day. this one seriously kicked me right in the nuts. the super set combo was some serious pain and huffing and puffing being bent over the whole time. i did move some really good weight though and that was good. shrugs are still a tad bit iffy with my neck but i worked pretty good on them with some nasty contractions. the soreness is going to be nasty i believe. no sled work today due to bad weather and time constrants today. probably get some in tomorrow though


meal 1
protein cookie
2 tbl spn coconut oil
meal 2
protein cake
meal 3
10oz shrimp
2 and half cup white rice
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
meal 5
8oz ground turkey
1 cup oats
meal 6
8oz ground turkey
2 cups spinach

[MOUNTAIN-MAN]

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

Love the diet big man

[qhams]

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

Liking the workouts Guns. Keep it up brotha.

[guns01]

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

today

chest/shoulders/cardio

10 min treadmill warmup
some banded chest work to warmup chest and shoulders
machine press ss 80x10 110x10 140x10 super sets start 160x15/4ss
banded over and backs ss x10/4
banded hs flat press ss 70x8/4ss
banded over and backs ss x10/4
lat db swings 45x30/4
seated db front raise 14x12/4
rear delt destroyer swings 40x60ds 20x30ds 10x10
10 min step mill intervals 1-1

done for the day. stupid silly pump today and my shoulders are wrecked. the pump was stupid painful. nothing crazy heavy but the rep ranges and super sets made it freaking grueling. took yesterday off and it was much needed after barely any sleep the last couple of nights and getting up stupid early. so i took it off to rest up and i am pretty sure it paid off cause i felt great today.


meal 1
4oz steak
4 whole eggs
p28 bagel with cheddar and a little bit of a1
meal 2
protein cake
meal 3
10oz shrimp
2 and half cup white rice
2 tbl spn coconut oil
meal 4
8oz chicken
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats
1 cup spinach

[guns01]

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

today:

abs/arms/calves/cardio

decline situps x10/5
seated calf raises ss 50x10ss 75x10ss 100x10ss 100x10ss
tibia raises ss ss50x33 ss50x23 ss50x20 ss50x17
standing db curls warmups 10x10 15x01 20x10 25x10
v bar press downs 90x10 100x10 110x10 super set starts 120x20ss 140x20ss 150x20ss 160x20ss
db curls w/gf attachments ss ss30x6/4
bench dips ss x15/4ss
standing bb curls w/gf attachements ss ss60x8/4
db incline skullies ss 30x12/4ss
reverse bb curls ss ss40x12/4
10 min step mill intervals 1-1

done for the day. very very irritating session today. took about 2 hours to do what should have taken under an hour. lots and lots of waiting. i did get a good workout in nonetheless with a stupid silly pump. cardio still sucked ass and i am seeing a pt later today for my shoulders and back. i will report later on what work is done and it's effectiveness.


meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
meal 3
10oz shrimp
2 and half cup white rice
2 tbl spn coconut oil
meal 4
8oz chicken
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats
1 cup spinach

[guns01]

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

today

chest/tris/shoulders

10 min treadmill warmup

banded machine press 80x8 100x8 120x8 140x8 160x8 180x8 200x8 220x6f (i got 4 clean and last 2 were forced reps. the addition of bands is crazy on this machine)
incline bench press 145x6 185x6 225x6 255x6 275x6 (lost speed on last set so i ended it)
rev band bench 225x5 275x6 315x5 335x5 335x5 (rev band but still stupid)
v bar press downs 120x12 140x12 160x1 180x12 200x12
db lats 25x10/5 (20sec rest)
bent over db swings 30x30/3

done for the day. since my training week is all fucked up, i dropped the back movement for today. still a very very good session today. super strong and everything feels pretty good. i got legs n on friday but missed sat and sunday both which i get two rest days per week. i hate taking them back to back but my training partner had to work this weekend and my kids fall sports games and practice are running me ragged. i was freaking exhausted this weekend and i had to take a break or i would break something in my body. being in the heat probably doesnt help the fatigue at all either. i am eating like i should be but my appetite is freaking garbage. i did see the therapist on thurs. i had my entire upper body worked over and got a few movments to help fix my issues. i am still bruised up pretty bad but the pain and adhessions were actually not to bad at all. going to have more work done on my legs and shoulders next sessions and check on shoulder mobility and impingement as well. we shall see.


meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
meal 3
10oz shrimp (loving the shrimp addition)
2 and half cup white rice
2 tbl spn coconut oil
meal 4
8oz chicken
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats
1 cup spinach