Follow Along G's Run to the NA's

[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/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/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

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/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

[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

[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?

[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

[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

[BABY1]

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

great job guns

[Love2liftkat]

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

Excellent work Guns!!

[Dzone]

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

Awesome!

[guns01]

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

sunday and yesterday.

since the last two days were off days, i figured i would let you guys see the difference in how i eat when i am not training. their is a cal drop for me on non training days both off season and when in prep. i normally zero out my carbs completely on non training days during prep until the last couple of weeks


meal 1
1 cup egg whites
4oz bison
1/4 cup cream of rice
meal 2
60g whey iso
1 cup oats
2tbl spn pb
meal 3
8oz turkey
8oz red potato
1 tbl spn evoo
meal 4
8oz turkey
1 and a half cups jasmine rice
1/4 cup of walnuts
meal 5
8oz baked cod
8oz sweet potatoes
big ass green salad with lots of veges
meal 6
60g casine hydro
1/4 cup cream of rice
1tbl spn almond butter

[BABY1]

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

where is the donut?

[guns01]

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

where is the donut?

havent had any in a while. my doughnut days are starting to get numbered and i just got a new waffle iron. i may have to indulge soon