Follow Along G's Run to the NA's

[BABY1]

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

great job guns

[guns01]

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

today

calves/chest/delts

standing calf raise 355x10 395x10x10p(10s)/4
db flat twist press 25x10 40x10 55x10/3
machine fly 140x10/3
bench press 225x15/3
reverse peck deck fly 75x10 90x10/2
db lats 25x8/3
machine press 100x8 120x8 140x8

done for the day and done with the programming. hell yeah i made it and now i get 2 days off in a row then 4 days of delaod a couple days off and straight into 28 days of straight training. lots of active recovery in my future. very happy with progress and condition right 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 chicken
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

Queation: your cheat meal never seems to be the last meal of the day. Tell me why?

trying to keep any insulin surges pre or post training. no crazy insulin surging to close to bed time either

[Trixie]

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

Queation: your cheat meal never seems to be the last meal of the day. Tell me why?

[thudgens96]

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

today

abs/elgs

hanging leg raise ts x10/3ts
rope crunches ts ts60x10/3ts
incline sit ups ts ts x10/3
stationary bike 5mins
roller work
lying leg curls 60x10 80x10 100x10 110x10 120x10 140x10 150x10 15aec x8 30xec x5
adductors 200x10/3
squats 45x8 135x8 225x8 275x8 315x8 405x8 455x5
sissy squats x15/3
one leg leg press w/2 leg low on plat press 90x10x10 180x10x10 270x10x10 360x10x10

done for the day. wow big time rough session today. felt really good and strong and could have pushed the squats a whole lot further but we were running short on time and i really didnt want to make my back angry. so i only pushed to 455 today. not to shabby at all considering i normally hang out in the 365 405 range the majority of the time. the leg presses were a pretty good kick in the butt as well. i honestly dont think i could have pushed another drop of blood anywhere in my legs. another successful day in the books and program ends tomorrow. going to do a very brief deload and roll into 28 days straight training before kicking off a new prep season. good times good times. today is a cheat meal day and i have no clue what i want either.


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
??????????
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

Hell ya brother nice day. I think me and the doc have got this bp problem solved it's a little better every day just wasn't happening fast enough for me. Lol

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

abs/elgs

hanging leg raise ts x10/3ts
rope crunches ts ts60x10/3ts
incline sit ups ts ts x10/3
stationary bike 5mins
roller work
lying leg curls 60x10 80x10 100x10 110x10 120x10 140x10 150x10 15aec x8 30xec x5
adductors 200x10/3
squats 45x8 135x8 225x8 275x8 315x8 405x8 455x5
sissy squats x15/3
one leg leg press w/2 leg low on plat press 90x10x10 180x10x10 270x10x10 360x10x10

done for the day. wow big time rough session today. felt really good and strong and could have pushed the squats a whole lot further but we were running short on time and i really didnt want to make my back angry. so i only pushed to 455 today. not to shabby at all considering i normally hang out in the 365 405 range the majority of the time. the leg presses were a pretty good kick in the butt as well. i honestly dont think i could have pushed another drop of blood anywhere in my legs. another successful day in the books and program ends tomorrow. going to do a very brief deload and roll into 28 days straight training before kicking off a new prep season. good times good times. today is a cheat meal day and i have no clue what i want either.


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
??????????
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

today

calves/abs/chest/delts

seated calf raise 75x10 125x40x20x20x15x5 (same as always no more than 10s breaks all the way to 100reps)
decline leg raise x10/3
machine press ss 80x10 100x10 120x10 140x10 160x10ss 180x10ss 200x10ss
band over and backs ss ss x10/3
db twist press 50x10/3
machine fly w/ iso hold 135x10 135x10 135x10 w/15sec partner forced iso hold
band face pulls x30/3
db lats 25x8/3
bb front raise 40x8/3

done for the day another great get in get a nasty pump and get out session today. felt actually really strong but i pulled way back and followed what i am supposed to be doing. focus was on not getting to failure and it is hard to do when you are feeling good and fresh. pec and shoulder tie ins were a little bit tender but other than that everything fells really really good.


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

[guns01]

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

today

abs/bis/tris

rope crunch ss 60x10/
lat pulldown crunches ss ss100x10/4
rope press downs 90x12 100x12 110x12 120x12/2
bench dips x15/4
overhead ricep extensions 100x10 120x10/3
seated db curls 20x10 25x10 30x10/3
incline db curls 25x10/3
hs machine preachers 60x10/3

done for the day. short sweet and painful arm day. nothing special to note or report today. got to sleep in a bit this am well an extra hour at least.


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

[guns01]

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

today

abs/calves/back

hanging leg raise ss x10/4ss
incline sit ups ss ss x10/4
standing calf raise 355x10 395x10(x10p)10s
one arm db rows 80x10 100x10 120x10 140x10 ds 150x10ds 120x10ds 100x10
wide grip pulldowns w/2 sec contraction 100x10 120x10 120x10
db pullovers 55x10/3
sup grip low rows 120x12 140x12 140x12
hypers x15/3

done for the day. another great kick in the nuts session. if you want to break your own ass off do that drop set on the rows. it will ruin your entire day. no real issues at all. elbow started to get a little irritated but it went away and as always my hip is not happy. doesnt hurt to squat and i have no issues with the elbow other than when i am starting to get warmed up. back to back days up at 4 and two good hard training sessions in the books. i did sneak in a 20 min nap yesterday and today before going in to the gym so that may be why i felt so good training. great session though for real and my weight and condition is slowly climbing on point


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

today

abs/calves/chest/delts

hanging leg raise ss x10/4ss
rope crunches ss ss60x10/4
standing calf raise 335x10 355x10(10s)x10(10s)x10(10s)/4
incline db press 25x8 40x8 55x8 70x8 added band ds 75x8ds 60x8ds 50x8
incline bb press 225x4 255x4 285x4 315x4 335x4
machine flys 135x15 135x15 135x15 +8p
db lats 30x10/4
spider walks x3/3
rear lat destroyer set 20x10 50x60ds 30x30ds 20x10

done for the day. early morning but a hell of a great session today. only thing that sucked is i didnt have anyone to hand me dbs for the presses so i had to improvise and go lighter than i wanted or felt today. great pump and felt really really good and strong today. no issues at all. very happy with today.

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

[guns01]

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

today

abs/legs

leg raise ts x10/3ts
standing rope lat pd crunches ts ts70x10/3ts
incline situps ts ts x10/3
stationary bike 5mins
roller work
lying leg curls 60x10 80x10 100x10 110x20/4
adductors 190x10/3
leg extensions w/2sec contraction 75x8 90x8 105x8 120x8 135x8 150x8
ssb squats 70x6 165x6 255x6 305x12/3
one leg leg press w/15 sec stretch 90x10 180x10 270x10 360x10
db stiff leg deads 55x10 60x10 65x10

done for the day. not a to shabby day today at all. knees were alittle bit tender but nothing bad enough to wrap. nasty pumps for the duration of training today. so all in all a great day work wise. my glutes did get super fired up from the squats haha. so that made it very interesting to say the least. gym was nice and empty today to so i got to push my own pace for the whole workout. that is a nice change. no morons wearing yoga pants or being stupid either. so i will chalk today up as another great day in the books. tomorrow wont be as nice though. get my cheat today to. gravy and biscuits with sausage and blue berry pancakes. yeah buddy


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
gravy and buscuits w/sausage
stack of blue berry pancakes
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

today

abs/calves/chest/delts(#2)

machine leg raise 40x10/3
seated calf raise 100rep set 50x10 110x35 x 25 x20 x15 x5
machine press 80x8 100x8 120x8 140x8 160x8 180x8 200x8
flat db press 65x10 70x10 70x10
dips x10/3 w/20 sec stretch in the hole at end of each set
banded face pulls x30/3
db lats 25x8/3
bb front raise 30x8/3

done for the day. extra chest and shoulder day so the pace was nice and quick and the weight felt pretty good. i actually felt really strong and had to pull back and stay within the guidelines of the training. so that's a big plus. right now everything feels spot on still but after doing that calf work i have a feeling i am going to be in the same pain i was in from last week. i only went up 10lbs but damn they hurt and shake like it is cool for hours. i did do some pretty serious stretching after finishing and before leaving the gym. hopefully this will offset the stupid soreness.


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

[guns01]

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

Could i get an added cup size with this one??? LOL

maybe a little lift but i doubt it would help push the actual size up haha. hell it may make them shrink down

[Trixie]

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

yeah man, i used to be the same way. i started training with a dude that had an awesome chest and i learned about finding proper grip spacing arching the chest and squeezing through the chest as opposed to shoulders and triceps. it helped me figure out real quick why i had monster shoulders and arms and a bird chest haha

Could i get an added cup size with this one??? LOL

[guns01]

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

today

calves/bis/tris

seated calf raise 75x10 100x15(8s each rep)/4
palms out press downs 100x10 110x10 120x10/2
incline db extensions 30x20/4
assist machine press downs 100x10 110x10 120x10/2
special hammer curls 25x12/3
incline db curls w/twist 20x10/3

done for the day. great day in the gym but shitty day in the process. had some maint stuff on the house and these guys take their everymore sweet ass time. over 4 hours in the am and then back this after noon. so my meal timing was off and i had to blast through my workout on their lunch break. still got a really good day in though. other than a little bit of back pain from yesterday and being a little sore everything else is on freaking point hopefully the rest of the day is not driven by someone else's sched. and my dog has been locked up all day barking his ass off driving me nuts too. so that adds even more stress on.


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