Follow Along G's Run to the NA's

[guns01]

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

today

abs/legs/cardio

machine crunches 70x20/4
roller work
single leg glute activation x10/2 10 sec iso each set
double leg glute activation x10/2 10 sec iso each set
adductor 140x12 170x12 190x12/3
hip flexor machine 80x15/4 with front relaxed pose for 20sec each set
seated leg curls ss 105x15 ss start 120x15ss 135x15/4ss
lying leg curls ss ss80x8 ss90x8/4
leg press 200x20 290x20 400x20 490x20 580x20 670x20 760x20
reverse prowler drag banded 180lbs additional resistance 5 rounds 40 yards each
reverse prowler drag strap quad focus 180lbs additional resistance 3 rounds 40 yards each

done for the day. wow, brutal pump and great session today. legs didnt want to bend and were buckling on me by the time we got finished. nothing crazy to note today, no really bad issues going on since i didnt have to do any upper body work today. i did hit the fascia blaster again on the lower back hip area were it is bound up and nasty. the mrs says it feels better grainy wise but it is still pretty nasty feeling to me. so we will keep working that area maybe once or twice a day to get it busted all the way up.


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 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/chest/delts/cardio

ab wheel rollouts x12/4
ng machine press ss 80x8ss 100x8ss 120x8ss 140x8ss 160x8ss 180x8ss
reverse peck deck fly ss ss75x15 ss90x15 ss105x15 ss120x15/3
hs incline press 45x4 90x4 135x8/4
dips x10/4
cable cross overs 80x10/3
12 min step mill intervals 1-1

done for the day. nice strong short and sweet session today. shoulders were a little bit achy going in but opened up pretty good as the sets progressed. got in got a good pump and got out. side and front delts will be added onto arm day later on in the week. this is a 7 day training week so everything is getting hit twice. so by the end of next training week i am going to be spent haha. all good progress is progress and i am happy with it so far.


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup spinach
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 slice ez bread
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

so great tuning in to your log daily. I decide Fuzo and I should follow along your meal plan...

[guns01]

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

so great tuning in to your log daily. I decide Fuzo and I should follow along your meal plan...

i gave him a nice setup last year i believe. if you guys want to he can mirror mine with a cheat meal 1-2x per week and you can cut it in half and do the same. that's what the mrs does as well

[guns01]

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

today

abs/calves/back/cardio

incline crunches x15/5
standing calf raise 210x10 230x10 250x10(10s) 270x10(10s) 290x10(10s) 310x10(10s)
one arm sup pull downs 40x12 50x12 60x12 70x12/3
sm deads 135x2 225x2 315x5/5 (all lat)
rope low rows 100x8 85x8 100x8/2
ng chins x8/3
cable pull overs 120x12 140x12/3
prowler rows 160lbs additional resistance 6 rounds 40 yards each

done for the day. great fast paced session again today. of course i fascia blasted and flossed before training. got to keep healthy and everything functioning properly. i could have pushed the deads a little heavier but since it was a secondary day i kept them pretty medium and focused on the contractions. which is actually what i am supposed to do haha. now the prowler work on the other hand was a nice nasty kick in the nuts. it's hot and i felt great all the way through training today until 3 sets into the rows. man i hit the wall big time. i got it done and knocked out though but it was pretty rough. all in all a very nice and successful session in the books. tomorrow should be a smooth quick day also. at least i am hoping so.


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup spinach
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 slice ez bread
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

a little conditioning preview. i am white as a ghost and pretty hairy, flat as a pancake also but you get the gist

[BABY1]

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

Lookin ripped!

[guns01]

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

Lookin ripped!

thank you but wait until i have full tanks and i am finished with a tan on haha. then we will see

[guns01]

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

today

calves/arms/delts

seated calf raise 50x10 75x10 75x10 100x100(took me 3 rounds to get to 100 reps only 10sec between stops)
standing ez bar curl ss 40x8ss 50x8 60x8ss 70x8ss 80x8ss 90x8/4ss
ind handle cable press down ss ss70x12 ss80x12 ss90x12 ss100x12 ss110x12 ss120x12 ss130x12/3
standing db curls ss 40x6/4ss
db skullies ss ss35x10/4
reverse bb curls ss 40x15/3ss
one arm db french press ss ss30x10/3
machine lat raise 30x12 40x12 50x12 60x12/2
db front raise 20x12/4

done for the day. did some fascia blasting this am on the low back and calves. calves are still painful and a ***** to work on and pretty much unbearable. i will keep hitting them to get them all busted up. got a good quick paced session in today and actually a pretty good pump considering day number 3 of low carbs. elbows are a tad bit tender since i went a tad bit heavier than usual. i did feel good so i pushed it a little bit. bicep tendonitus wasnt bad at all so that's why i gave it a little bit more of a push. i did floss also before training. another good day in the books.


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup spinach
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 slice ez bread
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

standing cable crunch w/vac 70x20/5
roller work
single leg glute bridge w/iso x10(10s)/2
dbl leg glute bridge w/iso x10(10s)/2
lying leg curls 60x8 80x8 100x8 120x8 140x8 160x8/3
leg press marathon 200x10/2 290x10/2 400x10/2 490x15/2 580x15/2 670x12/2 760x10/2 850x10/2 940x8/2
bulgarian split squats 60x24 80x18 100x14
squats 225x8 315x8 405x8
reverse prowler band drag 180lbs additional resistance 4 rounds 40 yards each.

done for the day and absolutely smoked checked. hell of a good strong marathon of a session today. the leg press was 2 sets each weight and foot position changed on each pair of sets. pace was great also we got it all done in just over 2 hours so we were actually hauling some serious ass considering the high volume. got some heavy weight on my back squatting again also and it actually felt really really smooth and good. probably will be crippled and hobbled tomorrow but right now i feel good body wise. i am damn happy with the performance and everything today, so a great day in the books. weight this am was 244 empty tanks.


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
1.5 cups jasmione rice w/cinnamon and splenda
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/chest/delts/tris/calves

machine leg raise 40x15/4
machine chest press 100x8 120x8 140x8 160x8 180x8 200x8 220x8 240x8 260x8
high incline bb press 135x7 185x7 225x7 245x7 275x7 295x7 rp 315x6rp20sec x3rp 20 sec x3
banded hs incline 70x8 45x8/2
dips x10/3
seated db lats ss 20x15/4ss
ind handle cable press downs ss120x10/4
db front raise ss 20x12/3ss
ind handle reverse grip press downs ss ss100x8/3
band pull aparts ss x15/4ss
seated calf raise ss ss75x8 ss100x8 ss125x8 ss150x8

done for the day. nice nasty strong day. shoulders were a little iffy and elbows are probably going to be very angry tomorrow but damn if i didnt get some good strong work in today. great freaking pumps also and everything went smooth as butter. really really happy with both yesterday and today. back was a little stiff today but no pain at all. i did hit some fascia blaster on low back and outer sweep and hams last night. but again another great one in the books. i will probably hit a little more fascia work tonight.


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
1.5 cups jasmione rice w/cinnamon and splenda
meal 4
8oz turkey
1.5 cups jasmine rice w/cinnamon and splenda (might be a new fav)
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/chest/delts/tris/calves

machine leg raise 40x15/4
machine chest press 100x8 120x8 140x8 160x8 180x8 200x8 220x8 240x8 260x8
high incline bb press 135x7 185x7 225x7 245x7 275x7 295x7 rp 315x6rp20sec x3rp 20 sec x3
banded hs incline 70x8 45x8/2
dips x10/3
seated db lats ss 20x15/4ss
ind handle cable press downs ss120x10/4
db front raise ss 20x12/3ss
ind handle reverse grip press downs ss ss100x8/3
band pull aparts ss x15/4ss
seated calf raise ss ss75x8 ss100x8 ss125x8 ss150x8

done for the day. nice nasty strong day. shoulders were a little iffy and elbows are probably going to be very angry tomorrow but damn if i didnt get some good strong work in today. great freaking pumps also and everything went smooth as butter. really really happy with both yesterday and today. back was a little stiff today but no pain at all. i did hit some fascia blaster on low back and outer sweep and hams last night. but again another great one in the books. i will probably hit a little more fascia work tonight.


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
1.5 cups jasmione rice w/cinnamon and splenda
meal 4
8oz turkey
1.5 cups jasmine rice w/cinnamon and splenda (might be a new fav)
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

Great work bro.

Sent from my SM-S975L using Tapatalk

[guns01]

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

Great work bro.

Sent from my SM-S975L using Tapatalk

thanks man. i am sure you remember a couple weeks back where i was having a hell of a rough time with strength. now i am firing pretty damn good

[thudgens96]

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

thanks man. i am sure you remember a couple weeks back where i was having a hell of a rough time with strength. now i am firing pretty damn good

Definitely looking up brother for sure. let the elbows rest when they tell you they need it

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

abs/calves/back/cardio

standing cable crunch w/vac 70x15/4
lat pull down crunch w/vac 100x15/5
standing calf raise 230x8 250x8 270x8 290x8 310x8 330x8 350x8
rumble roller work
t bar row 45x10 90x10 135x10 180x10 rest pause 180x8rp/3
rope cable low rows 85x12 100x12 120x12/2
kb pull overs 55x12/4
ng chins x8/3
rack pull 225x20/2
prowler rows 160lbs additional resistance 4 rounds 40 yards each

done for the day. another really good strong session in today. no elbow issues at all and everything moved along smoothly. i did almost lose my breakfast on the rack pulls and prowler work but i made it haha. it was hot as balls today and a little extra brutal. i did hit the fascia blaster again this am pre workout on the lower and i really do think it is helping with my lower back being bound and tight. another successful session 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
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