Follow Along G's Run to the NA's

[thudgens96]

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

Awesome brother glad to hear the bug has passed

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[guns01]

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

Awesome brother glad to hear the bug has passed

Sent from my SM-S975L using Tapatalk

now hopefully i can string together at least 4 good strong great days back to back

[guns01]

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

today

abs/legs/cardio

standing cable crunch 70x20/4
roller work
one leg glute bridge x10(10s)/2
dbl leg glute bridge x10(10s)/2
lying leg curls 60x10 80x10 100x10 110x10 120x10 130x10 140x10 ds150x10ds 110x10+5p 30sec iso
leg press 200x20 400x20 490x20 580x15/2 670x15/2 780x40(death set)
sissy squat x10/2
db stiff leg dead 50x10/3
prowler push 170lbs additional resistance 3 rounds 40 yards each
banded prowler drags 170lbs additional resistance 4 rounds 40 yards each

done for the day. not a bad session at all today. felt really good got a really good pump going and everything went smooth. so no issues at all and a good day in the books


meal 1
100g kodiak 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

calves/chest/tris/delts

machine toe press 230x8 250x8 270x8 290x8 310x9 330x8 340x8
flat db press 25x8 40x8 60x8 75x8 95x8 110x8
incline bb press 135x6 185x6 225x6 275x6 305x6 335x5
bench press 225x6/4 (pause reps)
dual handle cable press downs 100x10 120x10 140x10 150x10
machine tri extensions 80x10 100x10 110x10 100x10
db lats 25x15/4
db rear lat swings 40x25/4

done for the day. great strong awesome session today. everything moved very smoothly and strong as well as one hell of a nasty pump. i forgot to mention i still have that knot kicking in my left shoulder blade. we have been fascia blasting the hell out of it 2x a day as well as my lower back. it isnt hindering anything other than being a little irritating at times. extra happy with today and progress as well. so i will put this in as another very successful day in the books.



meal 1
100g kodiak waffles (crunchy pb)
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
8oz red 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

seated machine crunches 80x15/4
seated calf raise 50x10 75x10 100x10(10s) 125x10(10s)/3
rumble roller work
one arm sup pulldowns 40x10 50x10 60x10/5
ng mag low rows 120x10 140x10 160x10/2
db pullovers 60x12/4
deads 135x3 225x6 315x6/2 365x6
prowler rows 160lbs additional resistance 6 rounds 40 yards each

done for the day. felt really good again today and actually pretty strong. i did hit the back with some fascia blasting before the gym but it still felt really good. today the focus was on heavy perfect form with long paused contractions. so not the heaviest so far but perfect forum all the way and i would say the holds were at least 3-5 secs. deads i was a little skiddish about doing but i said screw it and went at them. 365 came off the floor fast and painless o chalk that one up as on the money and i probably could have pushed heavier but no point in that much risk. great pump and another great 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

[thudgens96]

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

today

abs/calves/back/cardio

seated machine crunches 80x15/4
seated calf raise 50x10 75x10 100x10(10s) 125x10(10s)/3
rumble roller work
one arm sup pulldowns 40x10 50x10 60x10/5
ng mag low rows 120x10 140x10 160x10/2
db pullovers 60x12/4
deads 135x3 225x6 315x6/2 365x6
prowler rows 160lbs additional resistance 6 rounds 40 yards each

done for the day. felt really good again today and actually pretty strong. i did hit the back with some fascia blasting before the gym but it still felt really good. today the focus was on heavy perfect form with long paused contractions. so not the heaviest so far but perfect forum all the way and i would say the holds were at least 3-5 secs. deads i was a little skiddish about doing but i said screw it and went at them. 365 came off the floor fast and painless o chalk that one up as on the money and i probably could have pushed heavier but no point in that much risk. great pump and another great 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

Awesome brother that's 2 right you said you needed to during 4-5 good ones together half way there

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[guns01]

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

Awesome brother that's 2 right you said you needed to during 4-5 good ones together half way there

Sent from my SM-S975L using Tapatalk

yessir getting close

[guns01]

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

today

abs/legs

standing cable crunches w/vac 70x20/4
roller work
one leg glute bridge x10(10s)/2
dbl leg glute bridge x10(10s)/2
lying leg curls 60x15 70x15 80x15 90x15 100x10/3(20sec iso)
leg press 90x25 180x25 270x25 360x25 400x25 490x25 580x25 670x25
db sumo squats 75x8/4
sm lunges 95x12/4

done for the day. another good one today. i am a little bit fatigued and ran down today but still got an excellent pump and moved the weights i needed to get done. i did have to drop my prowler work for this session but i will add it in tomorrow. the weather was freaking terrible when we went in so no way to do it. i was actually surprised at the pace we were able to hit and keep going at today. now i will note that the leg curls were an absolutely terrible painful. they filled up stupid quick and it got painful just as fast. so i guess you could say everything is and was firing really well.


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
1.5 cups of jasmine rice w/cinnamon and splenda
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

Another one down great job brother

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[guns01]

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

today

abs/calves/delts/arms/cardio

incline situps x15/4 (nasty low ab cramps on 2d set but i got them done)
standing calf raise bottom 1/4 only 210x10 230x10 250x20 270x20 290x20 310x20
reverse peck deck fly 75x30/4
db lats 20x20/4
assist machine press downs 80x10 90x10 100x10 120x10 140x10 150x10 180x10
ind handle reverse press downs 110x10/4
seated over head rope extensions 120x10 140x10 150x10 160x10
db curls run the rack up and down 10x10 15x10 20x10 25x10 30x10 35x5 ds30x10ds 25x10ds 20x10ds 15x10ds 10x10
db hammers 30x8 35x8/2
reverse banded prowler drags 180lbs additional resistance 6 rounds 40 yards each

done for the day. felt really good going in today but had a little bit of cramping when i got up this am. so low and behold lower abs locked up on me on my 3d set of abs. i pounded a little more intra and i was good to go. i am actually surprised at how much of a nasty pump i was able to get today. i had to stop the rack run at 35 because the pump wouldnt let my curl the dbs all the way up. not even close. so even though i hate arms the pump and progress was great. i also made up the drags from yesterday with no issues and it should enhance my recovery even more. i actually feel pretty good again today so chalk up another successful day in the books. one more to go this week and a much needed day off.


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

today

abs/calves/delts/arms/cardio

incline situps x15/4 (nasty low ab cramps on 2d set but i got them done)
standing calf raise bottom 1/4 only 210x10 230x10 250x20 270x20 290x20 310x20
reverse peck deck fly 75x30/4
db lats 20x20/4
assist machine press downs 80x10 90x10 100x10 120x10 140x10 150x10 180x10
ind handle reverse press downs 110x10/4
seated over head rope extensions 120x10 140x10 150x10 160x10
db curls run the rack up and down 10x10 15x10 20x10 25x10 30x10 35x5 ds30x10ds 25x10ds 20x10ds 15x10ds 10x10
db hammers 30x8 35x8/2
reverse banded prowler drags 180lbs additional resistance 6 rounds 40 yards each

done for the day. felt really good going in today but had a little bit of cramping when i got up this am. so low and behold lower abs locked up on me on my 3d set of abs. i pounded a little more intra and i was good to go. i am actually surprised at how much of a nasty pump i was able to get today. i had to stop the rack run at 35 because the pump wouldnt let my curl the dbs all the way up. not even close. so even though i hate arms the pump and progress was great. i also made up the drags from yesterday with no issues and it should enhance my recovery even more. i actually feel pretty good again today so chalk up another successful day in the books. one more to go this week and a much needed day off.


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

Keep kickin ass brother. You should have had a good pump your moving some good weight today

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[guns01]

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

Keep kickin ass brother. You should have had a good pump your moving some good weight today

Sent from my SM-S975L using Tapatalk

getting close and feeling good man. hopefully the pump will carry over to tomorrow a bit as well

[guns01]

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

today

abs/calves/back/cardio

seated machine crunch w/vac 80x15/5
seated calf raise 50x10 75x10 100x20 125x20/3
one arm supp pulldowns w/banded iso 40x8 50x8 60x8 70x8/3
grip free low rows 70x12 85x12 100x12/2
wide grip chins x8 x7 x7
meadows rows 90x10/4
hypers x20/3
prowler rows 160lbs additional resistance 8 rounds 40 yards each

done for the day. well another good day in today so i actually had a great solid week of training. maybe i am getting more rest at night and dont know it or something else but today was solid. i got a great pump going and had no issues at ll while training. my elbows are a little tender as are my knees but that's normal wear and tear and being out in the heat doing prowler work makes it even worse. not so painful as i am not able to get great sessions in more so just tired and tender if that makes any sense. i am damn happy with this week though and i am looking freaking fantastic. once the water is off, i am going to be a force to be beat. i am the heaviest and best conditioned to date right now and i am still trucking on along. so chalk another successful session in and a great week 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
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

Excellent week brother very nice.

Sent from my SM-S975L using Tapatalk

[guns01]

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

Excellent week brother very nice.

Sent from my SM-S975L using Tapatalk

i am actually surprised at how well it actually went. now i have to try to go back and figure out what i did haha because i have no clue at all