Follow Along G's Run to the NA's

[thudgens96]

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

2 Damn good days in row. You seem to be clicking right along

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[guns01]

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

today

abs/calves/chest/tri

incline sit ups x15/4
standing calf raise 210x10 230x10 250x35/4 (painful)
incline db press 25x10 40x10 55x10 70x10 85x10 100x10 (pump day had to remind myself)
steep incline bb press 135x8 `85x8 225x8 ds245x8ds 185x8ds 155x8
machine press 140x8/4
bench dips x34 x28 x25 x24
rope press downs 100x12 120x12 130x12 140x12

done for the day. nothing crazy nothing fancy just a good secondary pump day. the high rep calf raise was brutal painful today. i think i pushed all the blood from everywhere into those bastards on the first 2 sets. they hurt fro pretty much the duration of the workout. cool thing is finally i am not losing any size on them dieting down at all. everything else went nice and smoothly. i pulled back a little on the db presses because i didnt want to over do it and fail. which is part of the plan, i dont want to over tax my recovery at all at this point. great day and looking nasty. side note, low carb days suck gopher nuts big time.


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

[thudgens96]

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

Funny your pump day is heavier than my heavy day. Lmao

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[guns01]

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

Funny your pump day is heavier than my heavy day. Lmao

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you also have to keep in mind that i am 240 some pounds haha. on high days i am 248 most of the time depending on water. so that makes a little difference

[thudgens96]

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

you also have to keep in mind that i am 240 some pounds haha. on high days i am 248 most of the time depending on water. so that makes a little difference

I will catch ya gives me something to go for. Before I tore my elbow up I was pretty stout.

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[guns01]

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

I will catch ya gives me something to go for. Before I tore my elbow up I was pretty stout.

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always aim high man. only way to roll anything else you are aiming for last place. hell even if you only get halfway it is a win

[thudgens96]

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

always aim high man. only way to roll anything else you are aiming for last place. hell even if you only get halfway it is a win

Amen every step forward is a win

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[guns01]

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

today

back/abs/cardio

rumble roller work
one arm sup pulldowns ss 30x8ss 40x8ss 50x8ss 60x8ss 70x8ss 80x8ss
grenade ball cable pullovers ss ss20x6 ss25x6 ss30x6 ss35x6 ss30x6 ss30x6
low rows ss 120x10ss 140x10ss 160x10ss 160x10ss
rope crunches ss ss60x15 ss70x15/3
hypers x20/5
face pulls 100x10 110x10 120x10 130x10 140x10
prowler rows 160lbs additional resistance 4 rounds 40 yards each.

done for the day. today was a very very hard struggle. so much so that i almost didint even go in at all. i didnt sleep for shit last night, i have had a head ache for a couple days now, i peed out my butt yesterday and i had some pretty good chest pain and sinus drain going on. it was freaking brutal and i really felt like death warmed over. i think my sinuses and allergies are fired up big time and is causing my some pretty bad chest congestion and on top of that i may have picked up a stomach flu or virus of some sort. absolute bull shit. i did get in there and got everything done pretty well at least to the best of my ability. chest pain and congestion died off completely once i started training but as soon as we got outside it came back. another huge pain in the ass. i cant take any meds either because of my tendons and how dry i already am. so i get to suffer. i feel a whole hell of a lot better now though even after cooling down. oh and i forget my back was a mess when i got up too. top to bottom tight and painful. so we hit the fascia blaster on it and it opened it up ok. still tight and a little painful but not bad now either. got in and got it done though, so i have to chalk this one up as still being successful because i completed everything that needed to be done.


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

[Trixie]

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

Such an inspiration how you power through even when you are totally wrecked. I can't wait to see the new pics.

[qhams]

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

Take care of yourself Guns. Glad you were able to power through your workout but get some rest bud.

[thudgens96]

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

U da man guns make the rest of us look like candy ass's.

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[guns01]

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

Such an inspiration how you power through even when you are totally wrecked. I can't wait to see the new pics.

i put up a sneak peak oblique pick a couple pages back

[guns01]

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

Take care of yourself Guns. Glad you were able to power through your workout but get some rest bud.

i am wide open right now so i really cant take days off when they arent in my programming. i am fortunate enough to be retired so i can stay off my feet when i am not training and my wife pretty much takes care of everything. so i am lucky on that front

[guns01]

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

U da man guns make the rest of us look like candy ass's.

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i can honestly say that yesterday i almost didnt make it. i had to dig really really deep and push hard just to get in there. no time for time off right now. i feel a whole hell of a lot better physically today though

[guns01]

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

today

abs/calves/delts/bis

seated machine crunches 70x15/4
seated calf raise 50x10 75x10 95x35/4
cable side lats 15x10 20x10 25x10 30x10 35x10/4
reverse peck deck fly 90x15(10s iso)/4
bb front raise 40x15/4
cable curls 60x10 80x10 100x10 120x10+5p 110x10+5p/3
machine preacher curls 70x8 80x8/2
db spider curls 35x8 30x8/3 (35 was way to hard on the tendonitus so i pulled it back)

done for the day. nothing crazy or fancy today. a nice easy relatively speaking pump day. i do feel 100x better today. my back and the chest tightness and abdominal pain is gone. i do have a little tightness in my mid back under my shoulder blade that hurts when i take a really deep breath but it feels more like a sore muscle and little chest congestion. i am hocking up some clear mucus. so no worries there. i did get a pretty surprisingly good pump in all the muscle trained today and vascularity was through the roof. i was covered in veins from head to toe. so conditioning is still improving pretty much daily. good stuff and happy with progress


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