Follow Along G's Run to the NA's

[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

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

[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

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.

[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

[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

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

[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

[thudgens96]

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

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

I thought the suffering was the good part. Cause only then are you doing what only a few can. In my ooinion

Sent from my SM-S975L using Tapatalk

[guns01]

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

I thought the suffering was the good part. Cause only then are you doing what only a few can. In my ooinion

Sent from my SM-S975L using Tapatalk

most people dont see or think even close to that way man

[guns01]

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

today

abs/calves/back(#1)

hanging leg raise ss x10/4ss
decline sit ups ss x10/4
standing calf raise ss 295x10 315x10(x10)10s ss 335x10(x10)10s ss 335x10(x10)10s 355x10(x10)10s ss 375x10(x10)10s ss
tibia ss ss50x10/4
meadows rows 25x8 45x8 70x8 90x8 115x8/4
ng machine rows w/stretch 120x8 135x8 150x8 165x8
away facing ng pull downs 100x10/4
banded good mornings x10/3

done for the day. so so session today but great session muscle feeling wise haha. guts were full and very uncomfortable going in and being bent over and that ab work sucks so freaking bad. other than that pump felt really good and range of motion was perfect and on point. strength may be a tad bit down but not by much. all in all a great day and i didnt throw up. so it was a win. kept the pace going really good also, so i am really happy with that aspect as well. i did have a pretty good cheat yesterday. i will play by ear if i will do one this week at all or push fro another week before having another one. i had 4 slices of pizza maybe 10 or 12 boneless bbq wings and half of a monster cookie sandwich. i didnt have any room for anything else at all and really didnt want it anyway.


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
3 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

[thudgens96]

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

most people dont see or think even close to that way man

World full of candy ass's brother

Sent from my SM-S975L using Tapatalk

[thudgens96]

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

today

abs/calves/back(#1)

hanging leg raise ss x10/4ss
decline sit ups ss x10/4
standing calf raise ss 295x10 315x10(x10)10s ss 335x10(x10)10s ss 335x10(x10)10s 355x10(x10)10s ss 375x10(x10)10s ss
tibia ss ss50x10/4
meadows rows 25x8 45x8 70x8 90x8 115x8/4
ng machine rows w/stretch 120x8 135x8 150x8 165x8
away facing ng pull downs 100x10/4
banded good mornings x10/3

done for the day. so so session today but great session muscle feeling wise haha. guts were full and very uncomfortable going in and being bent over and that ab work sucks so freaking bad. other than that pump felt really good and range of motion was perfect and on point. strength may be a tad bit down but not by much. all in all a great day and i didnt throw up. so it was a win. kept the pace going really good also, so i am really happy with that aspect as well. i did have a pretty good cheat yesterday. i will play by ear if i will do one this week at all or push fro another week before having another one. i had 4 slices of pizza maybe 10 or 12 boneless bbq wings and half of a monster cookie sandwich. i didnt have any room for anything else at all and really didnt want it anyway.


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
3 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

Those are some Meadows rows good session brother

Sent from my SM-S975L using Tapatalk

[guns01]

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

Those are some Meadows rows good session brother

Sent from my SM-S975L using Tapatalk

we can usually work up to around 135-150 on those but i wasnt feeling it today. better safe than hurt though

[guns01]

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

today

abs/calves/chest/tri

hanging leg raise ss x10/4ss
rope crunches ss ss60x10/4
standing calf raise 295x10 315x10(10s)x10(10s)x10(10s)/4
ng incline db press 30x8 45x8 60x8 70x8/4
incline bb press 185x12 225x10 275x8 315x6
pro grip incline db fly 35x10/4
cable extensions 80x12 100x12 120x12 140x12
dual rope pressdowns 80x12 90x12/3

done for the day. today was one of my butt crack early get up and go mornings. i did squeeze in about a 10 min power nap before going to train. idk if it helped but i was good and felt pretty strong today. so maybe it did. the ng incline db was a new movement and it actually felt pretty good. both a great stretch and contraction as well. pump is still pretty stupid with all this food going in and i think i am adjusting to it cause i am not feeling as nasty and full going in. so the timing adjustments i made are working very good. pretty much i havent thrown up or had to pull back on pace at all. abs go a tad slow on occassion but that tends to be a norm from my chon's. all in all an excellent day and i should sleep like a champ. will be adding gaba back in for a little bit newt week. i took a break to let my body not get fully used to it.



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