Follow Along G's Run to the NA's

[guns01]

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

You are the MAN, killer workout that gets results. Give double props to your partner the strong one. Thanks for the thread. Love to all.
~Trixie~

the boss is still working stupid hours and not training as consistent with me, strongman buddy is a rarity nowadays, and all of my clients are hit or miss and my one is about to go back to work post knee surgery numb 1. so more often than not i am solo or i will snatch up an unsuspecting regular when i need help for the day. i am still tearing it up though haha, you know me, you cant keep me down

[Trixie]

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

today:

abs/back

standing lat pd crunches 70x15/4
reverse hypers x10/4
low pulley rows 55x10 70x10 85x10(back to back) 100x10 120x10 140x10 160x10 180x10/4
swiss bar pulldowns 100x10/2 120x10/2 180x10/2
db pullovers 45x10 55x10 65x10 75x10
db rows 65x3 85x3 100x3 140x8 140x8 ds140x3ds 120x3ds 100x3
banded hypers x10 x10 ds with 3 bands x6dropped one x6 dropped one x6 dropped one x10

done for the day. across the board nasty workout with great pump and good numbers. i felt really really good for the duration of the session. i got the session done in just a tad bit over an hour. so pushing the pace and filling the muscle as full as possible and moving some pretty heavy weight. so all in and all great day.

meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pancake w/pb and jelly
intra
4 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour krau
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach

You are the MAN, killer workout that gets results. Give double props to your partner the strong one. Thanks for the thread. Love to all.
~Trixie~

[guns01]

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

today:

arms/cardio

reverse hypers x15/4
roller work
v bar pressdowns 40x10-140x10 (warmup no rest)
v bar pressodwns 150x20 160x20 180x20 200x20
dip machine 230x6/6 (30 sec rest)
decline skullies 70x15/4
seated db curls 25x10 30x10 35x10 35x10
machine curls 60x15/4 (20 sec rest)
db hammers 25x10 30x10 35x10 40x10
15 min treadmill lss (hated doing it but all the steppers where being taken)

done for the day. nothing to crazy to write home about. back is feeling a little bit better but not completely good. we killed this entire workout in right around 60 mins. another good one in the books and i am starving haha. i should be able to start adding some pro and carbs both back in a few weeks. i am already lean as hell to start with and i am going in pretty aggressive out the gate. that and the small amount of cardio should equal a much better result. at least that's what i am thinking and the plan



meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon nut butter
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken

[guns01]

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

today:

abs/legs/cardio

standing lat pd crunches 70x15/4
reverse hypers x15/4
roller work
seated leg curls 75x10 90x10 105x10 120x10 150x10/5
abductors 80x10ss 90x10ss 100x10ss 110x10ss 120x10ss
adductors ss150x10 ss190x10/4
hacks 90x10 90x10 115x6 180x6 200x6 230x6 250x6 270x6
leg press 315x20 390x20/4
reverse sled drags 4 rounds of 40 yards

done for the day. only note today is back is still tight and angry, that's why i did zero squats. i am actually pretty achy all over. i am assuming it is from going hot to cold hot to cold over and over and the pressure dropping. the weather is sucking absolute ball sack on my beat up body. great pump today either way just took a lot longer to loosen up and get everything greased and working good. another day in the books


meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon nut butter
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken

[guns01]

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

today:

abs/back/calves

standing lat pd crunches 70x15/4
reverse hypers x15/4
rumble roller work and stretching low back and hips
meadows rows 25x8 50x8 70x8 90x8/4 (did these super fast paced)
banded lat iso hold ss x20sec/4
t bar deads ss ss105x6 ss140x6 ss175x6 ss210x6ds 175x6ds 140x6ds 105x6
ng chins x10 x9 x8
pro grip db rows 30x12 35x12 35x12 35x12 35x12
db pullovers 45x12 55x10 60x10 65x10
hypers x10/3 (did these to flush out lower back with blood)
weighted hang w/45 plate for 30 sec. pulled my brach in my bicep a little doing these. my arm didnt like being locked out like that with all that tension for damn sure
toe press ts 200x20ts 240x20ts 280x20ts
bw standing raises ts ts x20/3ts
tibia raises ts ts40x f/3

done for the day. great freaking workout today even with a jacked up lower back. moved very fluidly with a super quick pace. i am very very happy with the work done today for sure. the last stretch of the day aggervated the piss out of my brach in my arm really bad. i could feel it pulling and burning so i actually had to bend it a smidge during the stretch or it hurt really bad. lower back is still pretty angry as well, that's why the ab work is so abrevatated again today. i felt great when i got up this am and then when i got up out of my chair it was back tight again. still put the work in though


meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon nut butter
intra
4 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken

[guns01]

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

today:

abs/chest/delts

standing lat pd crunches 70x15/4
reverse hypers x10/4
rumble roller work
pro grip machine press 100x8 120x8 140x8 160x8 180x8 200x8 220x8 ds240x8ds 200x8ds 160x8ds 100x8
incline bb press 185x8 205x8 225x8 255x6 275x6
pro incline flyes 35x10 45x10 45x10
dips x15 x15 x14
db lats 25x8 30x8 ds35x8ds 30x8ds 25x8
reverse peck deck fly 60x30 75x30 80x30
6 ways 10x10/3

done for the day. yep my back is pretty freaking angry. more irritating than injured but it is def not happy. i still got in a really good session today though with no issues at all. shoulders feel pretty good, elbows and everything else as well. so i cant complain about that. i did go really easy on abs when it was supposed to be an ab death day but i really didnt want to push the back to far. ice and stretching is on the menu for the remainder of the day.


meal 1
4 whole eggs
8oz red potatoes fried in nut oil (fav breakfast for now)
meal 2
protein pancake w/pb and jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups broc florettes

[guns01]

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

today:

abs/legs

standing lat pd crunches 70x15/4
reverse hypers x10/4
roller work
lying leg curls 60x10 70x10 80x10 90x10 100x10/4(all done for forced negatives)
leg press 1 90x25 180x25 270x25 360x25 450x25 540x25 (non stop constant tension)
machine leg press 200x20 280x15(x5) 320x10(x10) 360x5(x15) (second numb is dead stop reps)
reverse lunges 35x10/3 bw x 40 yards into reverse lunges x10 with body weight only. (had a hard time with balance and kept knocking my knee on the floor, so i improvised some pre fatigue with bodyweight)
db stiff leg deads 65x10/3
stretched out hips and lower back immediately after stiff leg

done for the day. knees and back are both super achy and painful today. so nothing silly to write home about numbers wise. i did get a freaking nasty nasty pump but i had to be very easy not to injure anything. i would still consider today a very good session either way. i opted to do some serious stretching post workout to make sure nothing tightened down really bad on me. last cheat today as i go into full bore prep style mode. i am gunning for the masters nationals and i am actively training and depleting down for it. only thing that is holding back right now is the finances to fund the trip. it is very very expensive and i had a major road block this year that i didnt have budgeted in. we are still going for it wide open though either way.


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pancake w/pb and jelly
intra
4 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
dbl bacon cheese burger
fries
monster cookie sunday
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups broc florettes

i may add in a few more cookies and maybe a cup or 2 of ice cream but i am not going to get bat shit crazy with my eating today

[guns01]

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

Absolutely killing it

trying to climb that ladder and make good steady improvements

[IRON-GAME]

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

today:

back/cardio

GIANT SET
one arm sup pulldowns 30x8gs 40x8gs 50x8gs 70x8/4gs
away facing rope pulldowns 30x8gs 40x8gs 50x8gs 50x8/4gs
db pullovers gs 45x8gs 55x8gs 65x8gs 65x8/4gs
traction machine pro pulldowns gs gs100x8 gs110x8 gs120x8 gs140x8/4
TRI SETS
tbar rows 70x8ts 105x8/4ts
banded face pulls ts x8 ts x8/4ts
cage press ts tsx95x8 ts115x8/4
12 min stepmill intervals 1-1

done for the day. lots of repair work going on in the gym so i had to improvise a bit today. that and it was crowded and almost everyone was trying to do back. so this session took almost 2 hours, which irritated the piss out of me. i still got in a really really good session with a great pump though. it actually felt awesome by the end. my good shoulder is a tad angry but i think i slept on it off and on all night long so that def didnt help any. i actually did sleep pretty good last night also. maybe 2 hour stints of time. so my body must be completely worn out but still feeling good.


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pancake w/pb and jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups broc florettes

Absolutely killing it

[guns01]

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

today:

back/cardio

GIANT SET
one arm sup pulldowns 30x8gs 40x8gs 50x8gs 70x8/4gs
away facing rope pulldowns 30x8gs 40x8gs 50x8gs 50x8/4gs
db pullovers gs 45x8gs 55x8gs 65x8gs 65x8/4gs
traction machine pro pulldowns gs gs100x8 gs110x8 gs120x8 gs140x8/4
TRI SETS
tbar rows 70x8ts 105x8/4ts
banded face pulls ts x8 ts x8/4ts
cage press ts tsx95x8 ts115x8/4
12 min stepmill intervals 1-1

done for the day. lots of repair work going on in the gym so i had to improvise a bit today. that and it was crowded and almost everyone was trying to do back. so this session took almost 2 hours, which irritated the piss out of me. i still got in a really really good session with a great pump though. it actually felt awesome by the end. my good shoulder is a tad angry but i think i slept on it off and on all night long so that def didnt help any. i actually did sleep pretty good last night also. maybe 2 hour stints of time. so my body must be completely worn out but still feeling good.


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pancake w/pb and jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups broc florettes

[guns01]

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

today:

arms/abs/calves/cardio

vbar pressdowns 40x10-140x10 140x10-40x10 up set and down set warm ups
ez bar cable curls 25x10-70x10 up set warmups
db hammers ss 30x8ss 30x8ss 30x8ss ds35x8ds 30x8ds 25x8ds ss
machine reverse crunches ss ss40x15/4
ez bar reverse curls ss 40x10ss 50x10ss 60x10ss ds70x10ds 60x10ds 50x10ss
incline crunches ss x15/4
ez bar curls ss 70x8ss 80x8ss 100x8ss ds80x8ds 70x8ds 60x8ss
standing crunches ss ss70x15/4
assist machine pressdowns ss 110x12ss 120x12ss 140x12ss ds160x12ds 120x12ds 100x12ss
standing calf raises ss 155x10 ss175x10 ss195x10 ss215x10
ez bar close grip bench press ss 70x8ss 80x8ss 80x8ss 80x8ss
seated calf raise ss 50x10 ss75x10 ss100x10 ss125x10
12 min step mill intervals 1-1

done for the day. another good day in the books. tore arms up pretty freaking good. no pains at all and everything is firing on point. i had a little bit of gut issue going on this am but we changed coffee brands so that is probably the issue.


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pancake w/pb and jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach

[guns01]

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

today

abs/legs/calves

standing lat pulldown crunches 70x15/4
reverse hypers x10/4
roller work (legs actually are pretty good on the it band sides right now)
seated leg curls 75x10 90x10 105x10 120x10 150x10/5 (20 sec rest)
leg press 90x12 180x12 270x12 360x12 450x12 540x12 630x12 720x12 810x12 (20 sec rest)
one leg leg press 180x12/4
squats 135x8 225x20 225x20 225x20
db stiff leg deads 70x10 80x10 90x10
glute kick backs 100x10 110x10 120x10 120x10
seated calf raise ss 50x10ss 75x10ss 100x10ss 125x10ss
tibia raises ss 40x f/4

done for the day. another great session today and we flew through it. all sets were done as soon as my partner went so it got knocked out literally in just over an hour. the pump was freaking brutal and surprisngly no huffing and puffing going on at all my training partner on the other hand was a different story haha. he may be down for the count for the remainder of the day and was on the verge of puking the entire workout. i love these fast past kill someone else sessions that dont in turn completely kill me. so again another indicator that both my cardio and muscle endurance is on freaking point.


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pancake w/pb and jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach

[guns01]

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

Thanks guns, yeah I meant more in terms of spreading out the carbs. Thanks man, keep killing it!

Sent from my SM-G900V using Tapatalk

haha, that's what i figured but i covered both anyway just in case

[whitetail]

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

some say you can go at it with just lowering down and reducing cals but i have found it best to pull it down my way. on the first zero day you still have a bit of glycogen in the tank but by the end of day 2 you are running off of pure fat or at least very very close to it. not to mention, this doesnt give your body the option of adapting because it is always changing. i think that's what you are asking. or if you are saying could you spread the carbs out a bit more and just decrease smaller amounts through each day. i dont see why not. i just try to keep mine around training and at the begining of the day when i can. hell man their are about a million ways to diet and get lean but no kidding this is the smoothest and least painful that i have found that you never get used to. you may have to make minor adjustments here and there but other than that you can go for 6 months and not stall out. i have done that before myself

Thanks guns, yeah I meant more in terms of spreading out the carbs. Thanks man, keep killing it!

Sent from my SM-G900V using Tapatalk

[guns01]

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

today:

abs/back

standing lat pd crunches 70x15/4
reverse hypers x10/4
low pulley rows 55x10 70x10 85x10(back to back) 100x10 120x10 140x10 160x10 180x10/4
swiss bar pulldowns 100x10/2 120x10/2 180x10/2
db pullovers 45x10 55x10 65x10 75x10
db rows 65x3 85x3 100x3 140x8 140x8 ds140x3ds 120x3ds 100x3
banded hypers x10 x10 ds with 3 bands x6dropped one x6 dropped one x6 dropped one x10

done for the day. across the board nasty workout with great pump and good numbers. i felt really really good for the duration of the session. i got the session done in just a tad bit over an hour. so pushing the pace and filling the muscle as full as possible and moving some pretty heavy weight. so all in and all great day.

meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pancake w/pb and jelly
intra
4 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach