Follow Along G's Run to the NA's

[guns01]

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

yesterday

calves/back(#3)/bis

standing calf raise 295x10 315x10(x10)10s/4
chest supp machine rows 75x10 90x10 105x10 120x10 135x10 150x10/4
db pullovers 55x10/4
stiff leg deads (flex entire post chain) 45x5 95x10 145x10 195x10 245x10
hs preacher curls 60x10/4
pinwheel curls 25x10/4

done for the day. last day of the week. another really good pump day. back was a little sore and tight so the flush of blood helped out a lot. hitting another dead lift movement after doing them heavy on thursday and squatting yesterday was insane imo but they actually felt really good. just the mrs and i training today so we were in and out in right at an hour. great day in the books. next training week fires up the last week of high frequency back work and we will switch it in with chest and shoulders for the final 4 weeks. i also will be having a little off the list food on super bowl sunday. so i will get a little bit deeper in the surplus with pizza wings and a big ass cookie sandwich. i am damn sure not going over board because i always feel like dead animal ass if i have to much. that and everything feels great and i stay full as a tick as is. so i may have two nastyish meals


meal 1
4 whole organic free range eggs
4oz 97/3 beef
2 slice ez bread
1/2 tbl spoon grass fed butter
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
meal 4
8oz sirloin
2 cups jasmine rice
meal 5
8oz chicken
10oz sweet potato
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

That's how you do legs. That training partner is missing a great opportunity.

Sent from my SM-S975L using Tapatalk

everyone always wants to look the part and get an easy ride but no one actually wants to put the work in and suffer

[thudgens96]

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

today

abs/legs

decline leg raise ts x10/3ts
rope crunch ts ts60x10/3ts
incline situps ts ts x10/3
roller work
lying leg curls (dead stop) 60x8 80x8 100x8 120x8 140x8 150x8/3
adductors 150x10/4
leg press 200x8 400x8 490x8 580x8 670x8 760x8 850x8 940x8 1030x8 1120x8 (yep went a little heavy today)
squat feeders 135x3 225x3 275x3 315x3 start super sets
leg extensions 135x6ss 150x6ss 165x6ss 180x6ss
super wide stance toes out squat ss ss315x6/4

done for the day. favorite day of the week and i felt awesome. i went in thinking i was going to be solosaurusrex today but nope, my slack ass training partner that normally trains with us showed up. i told him right out of the gate i had a strict time line to meet and we absolutely had to be wide open with no excuses. needless to say he skipped a number of sets on me but i told him in advance i wasnt waiting or wasting any time at all. pump was unreal, strength is way up today and everything feels really smooth. i think i may have figured out why most of the big number squatters squat so wide. everything fires as long as your groove is right and it is far more powerful. not something i would do often but i bet i could nail some silly weights with no effort at all. another great and successful one in the books. the pace today since the mrs wasnt able to train at the same time was as soon as one person was done the other went immediately. he didnt care to much for me strategically placing the plates at the ready for leg press at all. i had them loaded before he got out of the seat. so i would venture to bet no rest time went over 40sec at the most but probably more like 20 or 30 secs haha. i didnt get sick to my stomach at all either which i was surprised eating 3 meals prior to training. still a new process for me but i think i am getting adjusted already


meal 1
4 whole organic free range eggs
4oz 97/3 beef
2 slice ez bread
1/2 tbl spoon grass fed butter
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
meal 4
8oz sirloin
2 cups jasmine rice
meal 5
8oz chicken
10oz sweet potato
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

That's how you do legs. That training partner is missing a great opportunity.

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

abs/legs

decline leg raise ts x10/3ts
rope crunch ts ts60x10/3ts
incline situps ts ts x10/3
roller work
lying leg curls (dead stop) 60x8 80x8 100x8 120x8 140x8 150x8/3
adductors 150x10/4
leg press 200x8 400x8 490x8 580x8 670x8 760x8 850x8 940x8 1030x8 1120x8 (yep went a little heavy today)
squat feeders 135x3 225x3 275x3 315x3 start super sets
leg extensions 135x6ss 150x6ss 165x6ss 180x6ss
super wide stance toes out squat ss ss315x6/4

done for the day. favorite day of the week and i felt awesome. i went in thinking i was going to be solosaurusrex today but nope, my slack ass training partner that normally trains with us showed up. i told him right out of the gate i had a strict time line to meet and we absolutely had to be wide open with no excuses. needless to say he skipped a number of sets on me but i told him in advance i wasnt waiting or wasting any time at all. pump was unreal, strength is way up today and everything feels really smooth. i think i may have figured out why most of the big number squatters squat so wide. everything fires as long as your groove is right and it is far more powerful. not something i would do often but i bet i could nail some silly weights with no effort at all. another great and successful one in the books. the pace today since the mrs wasnt able to train at the same time was as soon as one person was done the other went immediately. he didnt care to much for me strategically placing the plates at the ready for leg press at all. i had them loaded before he got out of the seat. so i would venture to bet no rest time went over 40sec at the most but probably more like 20 or 30 secs haha. i didnt get sick to my stomach at all either which i was surprised eating 3 meals prior to training. still a new process for me but i think i am getting adjusted already


meal 1
4 whole organic free range eggs
4oz 97/3 beef
2 slice ez bread
1/2 tbl spoon grass fed butter
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
meal 4
8oz sirloin
2 cups jasmine rice
meal 5
8oz chicken
10oz sweet potato
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

Look like a good one. Your such an inspiration. Day in day out diet always spot on. I can say following this journal has improved my diet incredibly and not so much the food your eating just the consistency. Thank you sir.

Sent from my SM-S975L using Tapatalk

i learned from a wise man that if you have say 42 meals in a week and 41 are spot on then you are golden. i even get a little off and have 2 so 40 consistent meals until or unless i start having bp of body fat issues. something that helped me out big time with my consistency was getting beaten by people on stage that i knew i was 10x better than but since i ate like crap and half assed the most important aspect i kept coming up short. so from that last loss on i have been consistent ever since. hell i am even trying some shakes in this offseason for some of my protein which i never do.
training is important supps and aas are a small tool but nutrition day in and day out are what builds winners. keep the fed bag on man and strive for those slow steady improvements i am almost 40 now and i am happy with a 3-4-5 gain of lean muscle a year haha. getting old and experienced sucks ass. your welcome also btw, thanks for following along.

[thudgens96]

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

today

abs/calves/back(#2)

decline leg raise x10/3
standing calf raise 315x100 (took me 4 pauses to get all 100 in though)
one arm machine rows 80x8 100x8 120x8 140x8 160x8/4
ng chins x10/4
rack pulls(just below knee) 135x1 225x1 315x1 405x1 405x4/6

done for the day. nice quick and easy day. great pump and no issues at all today. well still feeling full as a tick going in but i adjusted my timing around a little bit better so not quite as bad as yesterday. i can tell a difference already in the increas e in pump from the additional meal also. not going to be a whole lot of deviations in what i am eating except on my one cheat meal. but i will change out some fat and carb choices here and there.


meal 1
4 whole organic free range eggs
4oz 97/3 beef
2 slice ez bread
1/2 tbl spoon grass fed butter
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
meal 4
8oz sirloin
2 cups jasmine rice
meal 5
8oz chicken
10oz sweet potato
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

Look like a good one. Your such an inspiration. Day in day out diet always spot on. I can say following this journal has improved my diet incredibly and not so much the food your eating just the consistency. Thank you sir.

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

abs/calves/back(#2)

decline leg raise x10/3
standing calf raise 315x100 (took me 4 pauses to get all 100 in though)
one arm machine rows 80x8 100x8 120x8 140x8 160x8/4
ng chins x10/4
rack pulls(just below knee) 135x1 225x1 315x1 405x1 405x4/6

done for the day. nice quick and easy day. great pump and no issues at all today. well still feeling full as a tick going in but i adjusted my timing around a little bit better so not quite as bad as yesterday. i can tell a difference already in the increas e in pump from the additional meal also. not going to be a whole lot of deviations in what i am eating except on my one cheat meal. but i will change out some fat and carb choices here and there.


meal 1
4 whole organic free range eggs
4oz 97/3 beef
2 slice ez bread
1/2 tbl spoon grass fed butter
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
meal 4
8oz sirloin
2 cups jasmine rice
meal 5
8oz chicken
10oz sweet potato
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/delts/tri

rope crunches ss 70x10/4ss
lat pd crunches ss ss100x10/4
seated calf raise ss 50x10 75x10 100x15/4ss (8sec hold ea rep)
tibia raise ss ss50x10/4
reverse peck deck fly 75x15 90x15 105x15/2
machine shoulder press 110x10 120x10/3
db lats 25x20/4
bb front raise 30x10/4
rope pressdowns 100x10 110x10 120x10/2
rope extensions 80x10 90x10 100x10/2

done for the day. new day new diet. new setup has me having 3 full meals in before training. so full ass belly and forcing another gal of water with my intra in it was fun. i had a hell of a good time doing abs also. i went a little on the lighter side with triceps today just to be easy on my elbows. they felt good but i still want to give them a little more time to make sure they are fully heal. i am looking forward to how fun cranking out legs on a full ass tank is going to be. i may have to get meal 2 and 3 a little bit closer together to give a little more time before i start training. we shall see.

meal 1
4 whole organic free range eggs
4oz 97/3 beef
2 slice ez bread
1/2 tbl spoon grass fed butter
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
meal 4
8oz sirloin
4 organic waffles
meal 5
8oz chicken
10oz sweet potato
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

tues

calves/chest

standing calf raise 295x10(10s)x10(10s)x10(10s)
machine press 100x8 120x8 140x8 160x8 180x8 200x8/3 (had a couple forced reps on last 2 sets)
incline bb press 185x20 205x15 225x10 255x6 (zero strength on these)
machine flys 105x10 120x10/3

done for the day. early day today. so tired as crap, then had to make a road trip for some dieting needs that i dont have locally. no biggie only lose 2 hours ish driving out of my day but travel beats me up and getting up at 4 compounded it even more so. so today i needed forced reps on the machine press and pretty much the last 2 reps on every set of inclines except for the first one. again knock on wood everything feels really good. my back is sore all over too, so i got a great session in on monday. new diet lineup starts tomorrow. some change up on foods and a tad bump in cals. also instead of 2 meals prior to training i will be getting in 3. good stuff

meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
2 tbl spn natty almond butter
intra
2 scoop intra
meal 3
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz ground turkey
2 cups jasmine rice
2 tbl spn evoo
meal 5
8oz ground turkey

[guns01]

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

monday

abs/calves/back(#1)

hanging leg raise ss x10/4ss
incline sit ups ss x10/4
standing calf raise ss 315x10(x10)10s/4ss
tibia raise ss ss50x10/4
one arm db rows 80x5 90x5 100x10 110x10 120x10 ds130x10ds 110x8ds 100x8
wide grip pulldowns 100x10 120x10 140x10 140x10
low pulley rows 120x10 140x10/3
banded hypers x10/3

done for the day. no pain in the ass partner in on this one and we got it knocked out in 55 minutes. great pace and pump and still able to move really good weight. great thing is i am actually feeling great body wise. i did have a nasty gut issue to kick the day off. so a nice case of the jungle shits to get the day going but it had passed by gym time

meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
2 tbl spn natty almond butter
intra
3 scoop intra
meal 3
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz ground turkey
2 cups jasmine rice
2 tbl spn evoo
meal 5
8oz ground turkey

[guns01]

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

sat

calves/back(#3)/bi

standing calf raise 315x10 335x10(x0)10s 355x10(x10)10s 375x10(x10)10s 395x10(x10)10s
chins x10/4
machine pullovers 135x10/4
bent row dead stop 185x10/4
reverse curls 40x15/4
bb curls 1.5 50x10/4

done for the day. got this one in in about 44 minutes. great great pump and everything felt really good. wings def tore my guts up though and i paid for that all evening long haha. all good with a rest day on deck

meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
2 tbl spn natty almond butter
intra
2 scoop intra
meal 3
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz ground turkey
2 cups jasmine rice
2 tbl spn evoo
meal 5
8oz ground turkey

[guns01]

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

friday

abs/legs

decline leg raise ts x10/3ts
rope crunch ts ts70x10/3ts
incline situps ts ts x10/3
seated leg curls 90x10 105x10 120x10 135x25/2 150x25
leg press 180x10 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x10 990x10/2 1080x10
rev band hack 1.5s 360x8/4ss
bb walking lunges ss ss80x10per leg/4

done for the day. great pump and everything felt really good. i am about to get rid of one of my partners though. head up the ass and dragging ass is not constructive for progress nor pace. it actually irritates the piss out of me. he also omitted half the workout. not cool in my book and a ***** move imo.

meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
2 tbl spn natty almond butter
intra
3 scoop intra
meal 3
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 4
10 hot chicken wings
10 thin mint girl scout cookies
meal 5
8oz ground turkey

[MOUNTAIN-MAN]

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

I see the master is still killing it you are the man mr.guns

[guns01]

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

yesterday

abs/calves/back(#2)

decline leg raise x10/3
standing calf raise 315x100. (had to stop 3 times for less than 10 sec to get all the reps)
low pulley rows 100x10 120x10 140x10 160x10/2
wide grip bth pull downs 120x10 140x10/3
rack pulls 135x2 225x2 315x2 365x5/6 )10s rest between sets)

done for the day. nothing special to note today. great session and no elbow issues at all

meal 1
protein pudding
2 tbl spn pb
meal 2
protein cookie
2 tbl spn natty almond butter
intra
2 scoop intra
meal 3
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz ground turkey
2 cups jasmine rice
2 tbl spn evoo
meal 5
8oz ground turkey

[guns01]

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

weds

abs/calves/delts

hanging leg raise ss x10/4ss
rope crunch ss ss60x10/4
seated calf raise 50x10 75x10 100x15/4(8sec hold each rep)
reverse peck deck fly 75x25 80x25/3
seated db press 50x8/5
db lat 25x10 30x10 35x10 40x10
bb front raise 30x10/4
10 min step mill intervals 1-1

done for the day. elbows were a little tender so i went really light and easy on the db presses. my enet box is messed up right now, so i am off by a day. so i wont be on here as much until the useless bastards get out to fix the issues

meal 1
protein pudding
2 tbl spn pb
meal 2
protein cookie
2 tbl spn natty almond butter
intra
2 scoop intra
meal 3
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz ground turkey
8oz sweet potato
2 tbl spn evoo
meal 5
8oz ground turkey