Follow Along G's Run to the NA's

[guns01]

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

today

calves/abs/hams

standing calf raise 310x10/2 335x10(10s)x10(10s)x10(10s)/2
decline leg raise x10/4
standing one leg curl 20x10 30x10 40x10 50x10 60x10 70x10 80x10
lying leg curls 80x5 100x5 120x5 ds 140x10ds 120x10ds 100x10
ham stretch 30sec each
leg press high and wide 90x8 180x8 270x8 360x8 450x8 540x8 630x8 720x8 810x8
db stiff leg deads 50x8 60x8 70x8 80x8

done for the day. nice quick pump day with some drop sets in the mix. back isnt to sore at all but chest and shoulders are. only issue at all i got going on today is lower abs were twitching really bad this am when i got up and i was getting some shape stabbing pain when i would go to get up out of the leg press. kind of weird sensation i am thinking maybe they were trying to cramp up a little bit. no bulging or anything like that going on just really strange since i havent been hammering them hard the last few days.

meal 1
4 whole organic free range eggs
4oz 93/7 ground beef
2 slice ez bread
1/2 tbl spoon coconut oil
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
2 scoops intra(10g creapure)
meal 4
8oz ground beef 97/3
2 cups jasmine rice
meal 5
8oz turkey
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

[guns01]

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

today

back

10 min treadmill warmup
rumble roller work
one arm bb rows x8 35x8 70x8 100x8/4
swiss bar pulldowns 70x10 85x10 100x10 120x10/6 (2sets at each grip width)
prone db bench rows 40x12 50x12/2
prone shrugs 25x10 50x10 75x12/2
TRI SET
cable pullovers 100x10/4ts
ind handle pull downs ts ts100x8/4ts
plate shrugs ts ts45x20/4

done for the day. ouch another gnarly kick in the nuts session today. lots and lots and lots of volume. no crazy weights at all because of all the volume either. good some really good stretching and contractions in though. moved with a really goo d pace as well. bb rows had me about ready to puke because my belly was full haha. i kept it down though and if i would have needed my belt it would have been all over the floor. chest shoulders and ass are sore but nothing insane. legs are tight and full but not hammered. very very surprising cause the way they felt on monday, i figured i would be hobbled.


meal 1
4 whole organic free range eggs
4oz 93/7 ground beef
2 slice ez bread
1/2 tbl spoon coconut oil
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
3 scoops intra(10g creapure)
meal 4
8oz ground beef 97/3
2 cups jasmine rice
meal 5
8oz turkey
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

[thudgens96]

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

today

abs/chest/calves/delts

incline situps x10/4
rumble roller work
flat db press 25x8 40x8 55x8 70x8 80x8 ds100x8ds 80x12ds 60x14
incline bb press rest pause 195x8 225x8 255x8 275x8 295x6
bench press rest pause 195x8 225x8 255x8 275x8 305x7
machine fly 120x15/3
dips x10/4
leg press calf raise 195x 1min/4 rounds 1min rest between sets
reverse peck deck rest pause 90x15/4
db lats 25x8/4
bb front raise 40x12/4

done for the day. not my best strongest day but still got some really good work in. got a really good pump though even though i left some strength at the door. everything felt really good other than some sore glutes and hams haha. the calf work was pretty silly as well. nice change up tossing it in between chest and shoulders. pretty tired today also. i did add back in gaba last night. i took a little time off from it to clear out a bit but it is back in now.

meal 1
4 whole organic free range eggs
4oz 93/7 ground beef
2 slice ez bread
1/2 tbl spoon coconut oil
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
2 scoops intra(10g creapure)
meal 4
8oz ground beef 97/3
2 cups jasmine rice
meal 5
8oz sirloin
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

Man I thought you would feel that leg workout a little more. But you got another good one in the books today.

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

abs/chest/calves/delts

incline situps x10/4
rumble roller work
flat db press 25x8 40x8 55x8 70x8 80x8 ds100x8ds 80x12ds 60x14
incline bb press rest pause 195x8 225x8 255x8 275x8 295x6
bench press rest pause 195x8 225x8 255x8 275x8 305x7
machine fly 120x15/3
dips x10/4
leg press calf raise 195x 1min/4 rounds 1min rest between sets
reverse peck deck rest pause 90x15/4
db lats 25x8/4
bb front raise 40x12/4

done for the day. not my best strongest day but still got some really good work in. got a really good pump though even though i left some strength at the door. everything felt really good other than some sore glutes and hams haha. the calf work was pretty silly as well. nice change up tossing it in between chest and shoulders. pretty tired today also. i did add back in gaba last night. i took a little time off from it to clear out a bit but it is back in now.

meal 1
4 whole organic free range eggs
4oz 93/7 ground beef
2 slice ez bread
1/2 tbl spoon coconut oil
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
2 scoops intra(10g creapure)
meal 4
8oz ground beef 97/3
2 cups jasmine rice
meal 5
8oz sirloin
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

[thudgens96]

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

he didnt actually say i quit haha. him and his wife moved on. he was a young small guy so i really couldnt hold it against him. he gave it hell as much as he could

Well that's different I guess first day in the ring can't expect to box with Ali.

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[guns01]

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

Lmao. Man their is no way I could quit ego pride whatever you want to call it. If i stepped in I would have to finish.

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he didnt actually say i quit haha. him and his wife moved on. he was a young small guy so i really couldnt hold it against him. he gave it hell as much as he could

[thudgens96]

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

man i almost made myself quit. a youngster next to me on a different leg press was training with his wife moving plates back and forth. i asked him if he wanted to jump in with me and pace me. he did and left after 2 sets haha. he said i was nuts and tapped.

Lmao. Man their is no way I could quit ego pride whatever you want to call it. If i stepped in I would have to finish.

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[guns01]

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

I bet your gonna feel that one my friend.

Sent from my SM-S975L using Tapatalk

man i almost made myself quit. a youngster next to me on a different leg press was training with his wife moving plates back and forth. i asked him if he wanted to jump in with me and pace me. he did and left after 2 sets haha. he said i was nuts and tapped.

[thudgens96]

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

today

legs

5 min stationary bike
roller work
seated leg curl 90x12 105x12 120x12 135x12 150x12 165x12 180x12 ds195x12ds 165x8ds 135x8
adductor 190x10/3
rest pause leg press 200x8 400x8 600x8 780x8 960x8 ds1140x8ds 870x8ds 780x25
squats 45x8 135x8 225x8 315x8 ds365x8ds 275x6ds 225x6
bulgarian split squats of death 60x8(8s)ds 50x8(8s)ds 40x8(8s)ds 30x8(8s)
leg extensions 90x8 105x8 120x8 ds135x8(5s)ds 120x8(5s)ds 105x8(5s)ds 90x8(8s)

done for the day. well we kicked this one off with a serious kick in the sack. i am beyond beat the hell down. that is by far one of the most brutal workouts i have done in a minute. legs shaking and buckling the whole 9 yards. by the time we got finished my shorts looked like spandex their was so much blood in them. this is going to be interesting to say the least. good some good weight moving and everything went and felt really good. sinuses not so much and i was on the verge of puking pretty much for the duration but made it without hitting the bucket. i am hoping i am not crippled sore over the next few days. good stuff.


meal 1
4 whole organic free range eggs
4oz 93/7 ground beef
2 slice ez bread
1/2 tbl spoon coconut oil
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
3 scoops intra(10g creapure)
meal 4
8oz ground beef 97/3
2 cups jasmine rice
meal 5
8oz sirloin
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

I bet your gonna feel that one my friend.

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

legs

5 min stationary bike
roller work
seated leg curl 90x12 105x12 120x12 135x12 150x12 165x12 180x12 ds195x12ds 165x8ds 135x8
adductor 190x10/3
rest pause leg press 200x8 400x8 600x8 780x8 960x8 ds1140x8ds 870x8ds 780x25
squats 45x8 135x8 225x8 315x8 ds365x8ds 275x6ds 225x6
bulgarian split squats of death 60x8(8s)ds 50x8(8s)ds 40x8(8s)ds 30x8(8s)
leg extensions 90x8 105x8 120x8 ds135x8(5s)ds 120x8(5s)ds 105x8(5s)ds 90x8(8s)

done for the day. well we kicked this one off with a serious kick in the sack. i am beyond beat the hell down. that is by far one of the most brutal workouts i have done in a minute. legs shaking and buckling the whole 9 yards. by the time we got finished my shorts looked like spandex their was so much blood in them. this is going to be interesting to say the least. good some good weight moving and everything went and felt really good. sinuses not so much and i was on the verge of puking pretty much for the duration but made it without hitting the bucket. i am hoping i am not crippled sore over the next few days. good stuff.


meal 1
4 whole organic free range eggs
4oz 93/7 ground beef
2 slice ez bread
1/2 tbl spoon coconut oil
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
3 scoops intra(10g creapure)
meal 4
8oz ground beef 97/3
2 cups jasmine rice
meal 5
8oz sirloin
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

[guns01]

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

I am checking flight prices so I can arrive in time for them waffles and I will bring more bacon and my service German Shepard dog

come on down ma'am we are waiting

[BABY1]

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

feeling pretty good right now. ask me again in 2 or 3 weeks. we are setting off on a no rest for 28 days program haha. should be interesting. and the waffles are on the agenda for this week. most likely on friday or saturday

I am checking flight prices so I can arrive in time for them waffles and I will bring more bacon and my service German Shepard dog

[guns01]

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

How ya feelin guns? Did ya get them waffles in yet?

feeling pretty good right now. ask me again in 2 or 3 weeks. we are setting off on a no rest for 28 days program haha. should be interesting. and the waffles are on the agenda for this week. most likely on friday or saturday

[BABY1]

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

How ya feelin guns? Did ya get them waffles in yet?

[guns01]

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

today

calves/bi/tri(deload)

toe press machine calf press 190x10 210x10(10p)10s/230x10(10p)10s 250x10(10p)10s 270x10(10p)10s
rope press downs 80x10 90x10 100x10 110x10 120x10 120x10 120x10
reverse ind handle press downs 80x10 90x10 100x10 110x10
one arm db french press 30x10/4
db curls 15x10 20x10 25x10/4
db hammers 25x10/4

done for the day. done for the week and done with deloading. great pump and not a bad session at all. very brief and again just more getting some blood in there and get out. nothing special nothing fancy and all good to go. got a hell of a bad head ache kicking today from sinuses and weather changes i am assuming. other than that i am kicking ass and excited to get fired back up next week. ready to kill this season straight out of the gate. i forgot to have my krispy kreme doughnut waffles yesterday damn it


meal 1
4 whole organic free range eggs
4oz 93/7 ground beef
2 slice ez bread
1/2 tbl spoon coconut oil
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
2 scoops intra(10g creapure)
meal 4
8oz ground beef 97/3
2 cups jasmine rice
meal 5
8oz sirloin
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut