Follow Along G's Run to the NA's

[guns01]

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

I was doing 7 meals a day for years. LOVE eating a lot. But i kinda hated feeling like a slave to food... if that makes sense.

post comp i will eat what i want when i want for a short period of time. then i get back to the grind. i am retired so i have much more flexibility than most people do. i do have short periods also every now and then where i will pull back and limit my meals and intake. doesnt happen to often but it does work good to spark the gains back up when you stall out or get burned out.

[guns01]

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

today

abs/calves/back/cardio

standing lat pull down crunches w/vac 70x20/4
standing calf raise bottom quarter only ss 210x10 230x10 250x20ss 270x20ss 290x20ss 310x20ss
bw standing raise full range ss ss x10/4
t bar rows 70x12 105x12 130x12 140x12 175x10 205x8 240x6
low rows 160x15/4
db pullovers 55x10/4
reverse facing pull down ss 100x8/4ss
ng stretch pulldown ss ss100x8/4
rack pulls 185x1 225x1 275x1 315x1 315x3/10
prowler rows 160lbs additional resistance 4 rounds 40 yards each

done for the day. so this one was extra freaking brutal and felt like the never ending workout. holy volume. i was wasted and pumped completely full after the t bar rows. still felt really good and strong with no really bad issues at all. i probably could have squeezed another plate out of the rack pulls but i played it on the safe side because it was 10 sets with perfect form. i am def getting some fascia work done tonight and i am absolutely smoke checked. i got it all done but man it absolutely sucked the ever more life out of me. going to be no issue getting to sleep. staying asleep is a whole other battle.


meal 1
8oz turkey
1 cup spinach
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 turkey
meal 5
8oz turkey
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

ab wheel rollouts x10/5
roller work
seated leg curls 90x10 105x10 120x10 135x10 150x10/5 (back to back)
leg press 90x12 180x12 270x12 360x12 450x12 540x12 630x12 720x12 (back to back)
one leg leg press 180x12/4 (back to back)
bb stiff leg deads 185x6 225x10/3
glute kick backs 100x8/4
prowler push 180lbs additional resistance 3 rounds 40 yards each (replaced these for squats)
prowler drags 180lbs additional resistance 2 rounds 40 yards each
prowler drags 90lbs additional resistance 2 rounds 40 yards each

done for the day. another holy shit kick in the sack session today. pretty much everything was done back to back with my partner. so the rest breaks were 20 secs or less. so the pace and pump were absolutely insane. so i had to do a little improvising on squats. all 4 squat racks were taken by ass holes that stay on them for an hour or longer and i was not about to do it in the smith and risk hurting my back(happens every time i squat in the smith). so i said fuck it, i will do prowler pushes instead. well that was a bad choice haha. also since i decided to do that i wanted to keep the tempo up and time down. so i did a heavy drag then dropped a plate and did a speed drag back down with no rest. so 80 yards of dragging with very little rest. so needless to say my legs are smoked. not smoked in a heavy killer workout but more so the pump lasted for about 4 hours post workout and they were buckling on me.
i did some fascia blasting on my back and hips last night and then hit my glutes and it bands this am. my right hip is grainy and very very tender. lots of adhesions and scar tissue built up. all in all a great productive day in the books.


meal 1
8oz turkey
1 cup spinach
meal 2
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 3
8oz turkey
2 flat out breads
meal 4
8oz turkey
8oz red potatoes
meal 5
8oz turkey
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/calves/arms/cardio

machine leg raise 40x15/6
seated calf raise 50x10 75x10 75x100
cable press down warmup 70-140 10 reps back to back
cable curls warm up 25-80 10 reps back to back
standing ez bb curls ss 80x8/5ss
ind handle cable press downs ss ss100x8 ss120x8/4
db preacher curls ss 30x8/5ss
db skullies ss ss40x10/5
12 min step mill intervals 1-1

done for the day. least fav training day the week as always. nice super fast paced with painful pumps. no issues at all today other than a little bit of leg cramping. all in all a good session.


meal 1
8oz turkey
1 cup spinach
meal 2
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 3
8oz turkey
meal 4
8oz turkey
meal 5
8oz turkey
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

standing cable crunches w/vac 70x20/4
rumble roller work
one arm sup pull downs 50x10 60x10 70x10/4
mag close ng cable rows 140x10 160x10/4
chest supp machine rows 135x10/4
db pullovers 55x12/4
banded hypers x8/3
prowler rows 160lbs additional resistance 5 rounds 40 yards each.

done for the day. not the best session in the world. went in run down and drained. i still got a pretty good workout in even dragging ass. hip flexor is bruised all to hell either from fascia blaster or i tore something loose. it doesnt hurt and the bruise hasnt spread at all but still i just noticed it yesterday. so i will have to get the pt to take a look a poke around the area. elbows are a little tender today also. so in a nut shell i am all beat up today and tomorrow's rest day is much much needed. i felt pretty damn good yesterday but it didnt carry over to today. still moved some pretty good weight for a pump day though. probably why the elbows are not to happy with me haha. got pt tomorrow and did some fascia work on my low back this am. i may do some more tonight depending on how i feel.


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

[BABY1]

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

You are the most dedicated other BEAST , I know. Now go have a few Krispy Kremes

[guns01]

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

You are the most dedicated other BEAST , I know. Now go have a few Krispy Kremes

thanks. going to be a little bit before i can dive into a box of krispy. i drive by there every day on the way to the gym and i swear the hot and ready sign is on every time. even if i go out and about late in he day it is on. it's like they are teasing me lol

[guns01]

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

today

off/pt

went in and saw my pt today. had both of my entire legs done today from the calf up. now i honestly believe i have a hell of a tolerance to pain. i dont like it but i can take some serious pain. well since i have never had my calves worked on by anyone ever, they are ate up with scar tissue and everything else. that was by far the most painful and terrible experience in my life. it fucking hurt so bad i almost passed out. now everything else on my legs are good to go but my calves are so sore i dont even want to stand up and walk around. going to make leg day and prowler work nice and interesting tomorrow for sure. she says we are going to be spending a hell of a lot more time on them from now on. apparently your calves can cause issues all the way up your legs. fuck me i would almost rather deal with pain everywhere else.


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
2 tbl spn natty pb
meal 3
8oz turkey
meal 4
8oz turkey
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

[Trixie]

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

today

off/pt

went in and saw my pt today. had both of my entire legs done today from the calf up. now i honestly believe i have a hell of a tolerance to pain. i dont like it but i can take some serious pain. well since i have never had my calves worked on by anyone ever, they are ate up with scar tissue and everything else. that was by far the most painful and terrible experience in my life. it fucking hurt so bad i almost passed out. now everything else on my legs are good to go but my calves are so sore i dont even want to stand up and walk around. going to make leg day and prowler work nice and interesting tomorrow for sure. she says we are going to be spending a hell of a lot more time on them from now on. apparently your calves can cause issues all the way up your legs. fuck me i would almost rather deal with pain everywhere else.

You are just used to being in pain, if working on your calves could help your back I'm sure you will be very happy. Keep us posted.

[guns01]

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

You are just used to being in pain, if working on your calves could help your back I'm sure you will be very happy. Keep us posted.

i honestly dont know that i could take that kind of pain again. that is probably some of the worse i have ever experienced in my life. i literally almost passed out it was so bad. that goes to show how busted up and bad they are though

[guns01]

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

today

abs/legs/cardio

standing cable crunch w/vac 70x20/4
roller work
lying leg curls 60x12 70x12 80x12 90x12 100x12 110x12 120x12 ds130x12ds 100x8ds 90x8(30sec iso)
leg press 450x30/3
squats (speed) x7 135x7 195x7 225x7 275x7 315x7 (lost speed on last 2 so i called it)
hack 1.5s 360x8/3
sissy squats x8/3
prowler reverse drags 180lbs additional resistance 4 rounds 40 yards each

done for the day. not the strongest session so far but productive nonetheless. i am damn sure not happy with my squats at all but when speed was lost i cut it. i did have some walden farms syrup that i havent used so far and i peed out my butt before the gym and it made my stomach very angry. so that probably didnt help any at all. i was actually pretty surprised at how well and good of a pump i got today esp after my bathroom trips. so the carbs def stuck. all in all a good day in the books not great and my calves are still absolutely destroyed.


meal 1
100g mancake 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
8oz red potato
meal 4
8oz turkey
meal 5
8oz turkey
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 cable crunch w/vac 70x20/4
roller work
lying leg curls 60x12 70x12 80x12 90x12 100x12 110x12 120x12 ds130x12ds 100x8ds 90x8(30sec iso)
leg press 450x30/3
squats (speed) x7 135x7 195x7 225x7 275x7 315x7 (lost speed on last 2 so i called it)
hack 1.5s 360x8/3
sissy squats x8/3
prowler reverse drags 180lbs additional resistance 4 rounds 40 yards each

done for the day. not the strongest session so far but productive nonetheless. i am damn sure not happy with my squats at all but when speed was lost i cut it. i did have some walden farms syrup that i havent used so far and i peed out my butt before the gym and it made my stomach very angry. so that probably didnt help any at all. i was actually pretty surprised at how well and good of a pump i got today esp after my bathroom trips. so the carbs def stuck. all in all a good day in the books not great and my calves are still absolutely destroyed.


meal 1
100g mancake 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
8oz red potato
meal 4
8oz turkey
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

You just keep kicking ass man. Are you getting close to your date

Sent from my SM-S975L using Tapatalk

[guns01]

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

You just keep kicking ass man. Are you getting close to your date

Sent from my SM-S975L using Tapatalk

somewhat. we will see if i am ready to rock on time or not

[guns01]

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

today

abs/calves/chest/delts/cardio

incline sit ups x15/4
standing calf raise 250x8 250x8 270x8 290x8 310x8 330x8
incline db press 25x8 40x8 55x8 70x8 85x8 100x8 ds115x8ds 75x8ds 60x8
bench press 1sec pause 245x8/4
dips x10/3
machine fly 135x12 135x12 135x12+5f 15sec iso
dead stop reverse peck deck 90x20 105x20/3
db lats 30x15/2 35x12 x4p 40x10 x5p
spider walk x3/3
reverse prowler drag 140lbs additional resistance 4 rounds 40 yards each

done for the day. not a bad session at all toady. my shoulders were a little tight and achy but everything went smooth and pretty heavy. got a great pump and tempo going today. so i am making a minor adjustment for a little bit. all the step mills in the gym are down except for one. so with the science i have read and since i am only doing eccentric less prowler work i figure i can replace my intervals for a little bit with drags. it should also help with leg recovery and other things as well. we will see.


meal 1
100g mancake waffles
meal 2
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 3
8oz turkey
2 flat out breads
8oz red potato
meal 4
8oz turkey
8oz sweet potato
meal 5
8oz turkey
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/calves/back/cardio

standing cable crunch w/vac 70x20/4
seated calf raise 50x10 75x10 100x20/4
rumble roller work
hs iso row (seat high pro grip) 45x8 70x8 90x8 135x8 180x8 225x8/3
med ng low rows 160x10 180x10 200x10 220x10
machine pullovers 120x10 135x10 150x10 ds150x10ds 135x8ds 120x8ds
t bar deads 45x5 90x5 135x5 180x5 180x5
reverse hypers x12/4
prowler rows 160lbs additional resistance 4 rounds over 40 yards each (ass holes parked in the way so distance increased a bit)

done for the day. great super strong and heavy day. great pump and other than my chest is a little tight pinching and tender excellent workout. did have to do a little bit of fascia blasting work this am on hip and lower back. it's not hurt but tight and tender also. so we are working the hell out of it. i will probably do more on my back and maybe calves tonight as well. for anyone following along that's wife or themselves. if you have trouble spots with fat deposit areas or you wife has some cellulite or even tight non properly functioning muscle. this tool is worth the money. if you have a good hook up with a chiro pt or massage therapist they can get you hooked up on the cost. it is doctor victoria black's fascia blaster tool. it is legit for real. the mrs and i both have been using it with great success. it is awesome addition to both night and pre workout application.
i also forgot to note sat that i added yohimbine back in again.


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