Follow Along G's Run to the NA's

[guns01]

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

today

legs/cardio

5 min stationary bike
roller work
lying leg curls 60x12 80x12 100x12 120x12 120x12 120x10+5 eccentric loaded 120x8+5 ecc loaded and 20sec iso
leg press 200x10 300x10 400x10 490x10 580x10 670x10 760x10 850x10 940x10 ds 940x10ds 850x17ds 760x20ds 670x25ds 580x30ds 490x40ds 400x50
elevated lunges ss x10/4ss
quad stretch ss ss x30sec/4
sissy squats x12 x10/3
10 min step mill intervals 1-1

done for the day. first off this was about as insane as you can get on a pump leg workout. i freaking broke my ass off then killed it after it was broke off. it was so bad that my punk ass training partner quit on the up sets of leg press then did one of the drop sets and quit the entire workout. so all my drops to failure were timed at 30sec after each set. so the pace and tempo were balls to the wall. then since the weather was nasty so i couldnt do my sled work i got a wild hair to go ahead and do intervals on already smoked legs. yeah i think i might have died 3-4 times maybe. knee is still a bit of an issue but once i got my footing good and setup correctly i didnt have any more issues at all. hell 2 hundos and 8 plates on each side of the leg press was actually very smooth and light for 2 sets. so i guess we could call today a very successful day in the books. other than the knee i cant think of any other issues i have. well i have a little sour stomach going on but that happens more often than not. i also hit the sauna yesterday for 20 mins and will do so again tonight.


meal 1
8oz turkey
meal 2
8oz turkey
1 cup spinach
meal 3
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
2 scoops peri md 10g creatpure w/gal water
meal 4
8oz turkey
2 flat out breads (love these)
8oz red potato (yes the red hot powder)
meal 5
8oz tcod
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

[thudgens96]

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

Brother training partners. Lol I really like going up and back down lime that. I bet you did have an insane pump.

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[guns01]

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

Brother training partners. Lol I really like going up and back down lime that. I bet you did have an insane pump.

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man i have come to believe that finding anyone that's consistent got any drive is worth a fuck and not concerned with how their gear looks in the gym is impossible. my strongman buddy doesnt get off till well after i could train and lives a pretty good way away now and my other good one is not coming back until august sometime. he will only be free from friday till sunday. so still in the same boat. i dont need anyone to motivate or push me, i have my wife that trains with me daily. i need someone that can pace me that is close to as strong as i am so i dont go to quick or to slow. stop watch is my best friend on pace now haha

[Trixie]

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

Brother it doesn't seem to matter at all what I eat lately. My stomach swells and I get the worst gas I have ever had. Off of any food. Dr looked at my blood work and didn't see anything that might be the cause my wife is picking me up some apple cider vinegar today. I know you have said how important that is and I did make it through a bottle a couple of months the ago. But I can say the last ounce was as bad as the first of ounce. Lol

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OK ACV is great but not everyone is as tough as guns. I heat 6 oz. water in microwave, add 1/2 lemon, 2 tbsp. ACV and 1 tbsp. honey. The local honey helps with my allergies and doesn't hurt me if I take it early in the day.

Now I have absconded guns thread talking to Thudgens, please forgive me.

[thudgens96]

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

OK ACV is great but not everyone is as tough as guns. I heat 6 oz. water in microwave, add 1/2 lemon, 2 tbsp. ACV and 1 tbsp. honey. The local honey helps with my allergies and doesn't hurt me if I take it early in the day.

Now I have absconded guns thread talking to Thudgens, please forgive me.

Thank you for the recipe Trixie I will give it a try.

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[guns01]

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

today

abs/calves/arms/cardio

seated crunch machine no clue on what the weight was but did 4 sets of 20
seated calf raise ss 75x10 100x10 125x10ss 150x10/3ss
standing bw calf raise ss ss x20/4
db preacher hammers 25x10/3
incline db curls 30x8/3
bb curls 60x8+6p 70x8+6p/3
v bar press downs 110x10 120x10 130x10 140x10 150x10 160x10 170x10 180x10 (20sec rest)
pull over machine extensions 120x10 180x10 stack x10
10 min step mill intervals 1-1

done for the day. not that great of a pace going today. the gym was stupid packed. did get a pretty good pump going considering how low my carbs are. i do think i have a bit of tendonitis going on in my biceps tendons. they are a tad bit on the angry side and dont like bicep work at all. nothing terrible painful but it is noteworthy. lots of rehabbing and preventive stuff to help for now esp since i am hitting back 2x a week on top of training arms. got another session in the sauna last night for 20 mins and the plan right now is again tonight. 3x a week is the goal. detox and healing


meal 1
8oz turkey
meal 2
8oz turkey
1 cup spinach
meal 3
4 whole organic free range eggs
1/2 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
2 scoops peri md 10g creatpure w/gal water
meal 4
8oz turkey
2 flat out breads (love these)
meal 5
8oz tcod
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

[guns01]

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

today

abs/back/cardio

hanging leg raise x15/4
roller work
chest supp machine rows 75x10 90x10 105x10 120x12 150x10 165x8 180x8
medium sup grip pulldowns 120x10 100x10 100x10 100x10+5forced
machine pullovers 120x10 135x10/2
t bar dead lifts 35x5 70x5 105x5/5
sled rows 90lbs additional resistance 4 rounds 40 yards each

done for the day. yep bicep tendons are fired up haha. i didnt use my band today either so i backed off quite a bit on the sup pull downs just to be safe and not make them even more inflamed. other than that everything went smooth and fast. good pump and lots of good stretching. we did go about 70lbs lighter on the sled work today but i wanted to up the tempo a bit and someone was in the way where we do our work at. the middle part of the area is not as smooth and pulling really heavy weight is really difficult because it doesnt slide correctly. very happy with progress thus far. day off and no carbs tomorrow.


meal 1
8oz turkey
meal 2
8oz turkey
1 cup spinach
meal 3
4 whole organic free range eggs
1/2 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
2 scoops peri md 10g creatpure w/gal water
meal 4
8oz turkey
2 flat out breads
meal 5
8oz tcod
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

[thudgens96]

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

Man I wish one of the gyms I went to had a pull over machine. I do the db way. But have used some awesome machines in the past. Another good one guns

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[guns01]

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

Man I wish one of the gyms I went to had a pull over machine. I do the db way. But have used some awesome machines in the past. Another good one guns

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that does suck man. i am pretty sure every single gym in my area has the pull over machine. now other equipment is a whole other story. we hit different gyms when we need specific machines from time to time. hell on post alone their are about 10 different facilities that are all equipped differently. pain in the ass going to most of them because of traffic but i will admit we are quite spoiled. hell a 45 min drive to the next city over has a gym that has anything and everything you can imagine. it is owned and ran by an old ifbb pro and he spared no expense in that bad boy

[thudgens96]

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

that does suck man. i am pretty sure every single gym in my area has the pull over machine. now other equipment is a whole other story. we hit different gyms when we need specific machines from time to time. hell on post alone their are about 10 different facilities that are all equipped differently. pain in the ass going to most of them because of traffic but i will admit we are quite spoiled. hell a 45 min drive to the next city over has a gym that has anything and everything you can imagine. it is owned and ran by an old ifbb pro and he spared no expense in that bad boy

That would be so awesome keep hoping one day I may have my own. Their is not a real bodybuilding gym within 100 miles

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[guns01]

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

today

off day but did calves

seated calf raise ss 50x10 75x10 100x10/5ss
tibia raise ss ss50x10/5

done for the day. today is or was supposed to be a full rest day. had to go in to back up one of our lady friends in the gym from a group of punk asses. so i opted to do calves instead of just wasting time. actually got a little bit of a pump, def down from what i usually get but a no carb day, i didnt expect much of anything. no drama though. punk ass skirted the opposite side of the gym like the coward she is.


meal 1
8oz turkey
meal 2
8oz turkey
1 cup spinach
meal 3
8oz turkey
meal 4
8oz turkey
meal 5
8oz sirloin
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

[guns01]

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

today

abs/legs/cardio

standing lat pulldown crunches w/vac 70x15/4
5 min stationary bike
roller work
seated leg curls ss 90x10 105x10 120x10 135x10 start super sets 150x10/8ss
glute kickbacks ss ss100x8/8
changed gyms so it took about 8 mins to travel
free squat machine x8 x8 90x8 180x8 270x8 360x8 450x8 ds450x8ds 360x6ds 270x5 180x5
leg extension ss 100x6/3ss
sissy squats ss ss x6/3
standing one leg leg curls no clue on weight but we did 3 sets of 15
sled drags 160lbs additional resistance 4 rounds 40 yards each. one round was back to back

done for the day. holy hell of a killer session today. everything felt really good and strong. the pause to change gyms kind of sucked but it wasnt too bad because we kept the windows rolled up and were sweating bullets and def didnt even come close to cooling down. down a few more pounds this cycle to 265 this am. so i am on point dropping around 2-4lbs a week. so we are on the money with drops right now. i am contemplating adding in some yohimbine in tomorrow for 2 weeks just for a little boost on the burn. didnt keep the sweater on for the sled drags today because we were a little late getting in and getting to them and it was way to hot to risk being a heat case. good stuff across the board hopefully i wake up feeling as good as i did today haha. i do have a party i have to attend today so i have to carry all my food and stuff with me and it may interfere with my rest a little bit today. i am making an effort not to be gone to long though.


meal 1
4oz turkey
100g kodiak protein waffles
meal 2
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
3 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 flat out breads
meal 4
8oz cod
8oz red potato
meal 5
8oz tcod
1/3 cup cream of rice with sugar free jelly
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

[thudgens96]

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

today

abs/legs/cardio

standing lat pulldown crunches w/vac 70x15/4
5 min stationary bike
roller work
seated leg curls ss 90x10 105x10 120x10 135x10 start super sets 150x10/8ss
glute kickbacks ss ss100x8/8
changed gyms so it took about 8 mins to travel
free squat machine x8 x8 90x8 180x8 270x8 360x8 450x8 ds450x8ds 360x6ds 270x5 180x5
leg extension ss 100x6/3ss
sissy squats ss ss x6/3
standing one leg leg curls no clue on weight but we did 3 sets of 15
sled drags 160lbs additional resistance 4 rounds 40 yards each. one round was back to back

done for the day. holy hell of a killer session today. everything felt really good and strong. the pause to change gyms kind of sucked but it wasnt too bad because we kept the windows rolled up and were sweating bullets and def didnt even come close to cooling down. down a few more pounds this cycle to 265 this am. so i am on point dropping around 2-4lbs a week. so we are on the money with drops right now. i am contemplating adding in some yohimbine in tomorrow for 2 weeks just for a little boost on the burn. didnt keep the sweater on for the sled drags today because we were a little late getting in and getting to them and it was way to hot to risk being a heat case. good stuff across the board hopefully i wake up feeling as good as i did today haha. i do have a party i have to attend today so i have to carry all my food and stuff with me and it may interfere with my rest a little bit today. i am making an effort not to be gone to long though.


meal 1
4oz turkey
100g kodiak protein waffles
meal 2
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
3 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 flat out breads
meal 4
8oz cod
8oz red potato
meal 5
8oz tcod
1/3 cup cream of rice with sugar free jelly
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

Great workout brother

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[guns01]

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

today

abs/calves/chest/shoulders/cardio

incline sit ups x15/5
standing calf raise 315x10(10s)x10p(10s) 335x10(10s)x10p(10s) 355x10(10s)x10p(10s) 375x10(10s)x10p(10s) 395x10(10s)x10p(10s)
incline db press 25x12 40x12 55x12 70x12 80x12 ds 80x6ds 60x5ds 40x5 (these were super slow motion reps)
incline bb press 185x4 225x6 265x6 295x6 (absolutely zero speed on the last set. i mean nothing)
machine press 180x16 180x10 180x8 (all to failure)
machine flys 135x10+5p/3
bent over db lat swings ss 40x25/3ss
banded over and backs ss ss x10/3
db lats ss 25x10/3ss
over and back press ss ss95x10/3
10 min step mill intervals 1-1

done for the day. not a bad session at all today. moved some ok numbers around. i think the high rep db presses broke me off right out the gate. i did get some nasty speed all the way up to the last set of bb press and it just completely feel off all together. i am actually surprised at how good i felt and smooth everything went today after standing outside in the heat for a few hours yesterday. i actually felt horrible when i finally got home. knees ankles feet and hands swelled up something nasty. i am def no longer an out door creature at all after leg day for sure. water on the joints was off by this am but i figured i would be hurting pretty bad. all is good though as of right now. another successful day in and complete. ah and i get two stupid early am this up coming week and a dicked up sched to start the week off. i hate changes.

i also added in 1 cap of yohimbine in this am for the next 2 weeks. we shall see how i respond. i will most likely rotate it 2 on and 2 off but i will play that by ear.


meal 1
4oz turkey
100g kodiak protein waffles
meal 2
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
3 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 flat out breads
meal 4
8oz cod
8oz red potato
meal 5
8oz tcod
2 cups jasmine rice
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

[thudgens96]

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

today

abs/calves/chest/shoulders/cardio

incline sit ups x15/5
standing calf raise 315x10(10s)x10p(10s) 335x10(10s)x10p(10s) 355x10(10s)x10p(10s) 375x10(10s)x10p(10s) 395x10(10s)x10p(10s)
incline db press 25x12 40x12 55x12 70x12 80x12 ds 80x6ds 60x5ds 40x5 (these were super slow motion reps)
incline bb press 185x4 225x6 265x6 295x6 (absolutely zero speed on the last set. i mean nothing)
machine press 180x16 180x10 180x8 (all to failure)
machine flys 135x10+5p/3
bent over db lat swings ss 40x25/3ss
banded over and backs ss ss x10/3
db lats ss 25x10/3ss
over and back press ss ss95x10/3
10 min step mill intervals 1-1

done for the day. not a bad session at all today. moved some ok numbers around. i think the high rep db presses broke me off right out the gate. i did get some nasty speed all the way up to the last set of bb press and it just completely feel off all together. i am actually surprised at how good i felt and smooth everything went today after standing outside in the heat for a few hours yesterday. i actually felt horrible when i finally got home. knees ankles feet and hands swelled up something nasty. i am def no longer an out door creature at all after leg day for sure. water on the joints was off by this am but i figured i would be hurting pretty bad. all is good though as of right now. another successful day in and complete. ah and i get two stupid early am this up coming week and a dicked up sched to start the week off. i hate changes.

i also added in 1 cap of yohimbine in this am for the next 2 weeks. we shall see how i respond. i will most likely rotate it 2 on and 2 off but i will play that by ear.


meal 1
4oz turkey
100g kodiak protein waffles
meal 2
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
3 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 flat out breads
meal 4
8oz cod
8oz red potato
meal 5
8oz tcod
2 cups jasmine rice
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

Damn brother that's the difference in training cows vs calves. Lol killed another one

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