Follow Along G's Run to the NA's

[guns01]

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

today:

abs/legs

standing lat pd crunches 70x15/4
reverse hypers x10/4
lying leg curls 60x10 80x10 90x10 100x10 120x10 120x10 110x10 110x10
squats (dbl banded) 135x8 185x8 225x8 275x8 315x8 (see description damn)
leg press 360x6 630x4 720x20ss 720x20ss 720x20ss
stretching x20/3
bulgarian split squat 60x10(15)/4
db stiff leg deads 75x10/3

done for the day. got a little extra stupid today squatting and did double banded squats for speed. so loading 135 on the bar was about close to between 225-250ish. so i went heavy as hell today and barely lost any speed at all. strongman buddy trained with me so the pace and the weight was pretty stupid. we did some other intensity techniques on other thing but i will keep those under wraps. overall a great freaking workout. only note i have is like i already knew my low back really really doesnt like the explosiveness out of the hole nor the stop just short of lockout. pump from pump juice extreme was absolutely retarded and the stretching was very very painful.



meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pudding
intra
4 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
3 slices pep and cheese pizza
1 brookie square
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:

cardio/abs/back

16 min stepmill intervals 1-1
reverse hypers x10/3
standing lat pd crunches 70x15/4
meadows rows 25x8 45x8 70x8 90x8 115x9
mag sup low rows 85x10 100x10 120x10 140x10 160x10/3
traction machine ng pull downs 100x10/4
mag sup grip pulldowns 85x10/4 (3 sec contractions)
deads (from floor) 135x3 225x3 315x3/4 (did these super slow but was hitching a bit at the bottom, which was aggervating the ever more piss out of me)

done for the day. tore it up pretty good today. it was a pump day so instead of focusing so much on the weights i just did sets till i couldnt hold the weight for 2-5sec in the contraction and then started my work sets. deads were not on the lineup but i felt good and fresh so i went at them any way for some med weight work with the same training principles in mind. everything felt great and strong overall and i busted it out really quick considering



meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pudding
intra
2 scoops intra md 1/2 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

Dude u eat a lot haha
Hope the hand is doing good...
Cheers

Sent from my SM-G870W using Tapatalk

not to much food man. i am starving all the freaking time haha

[rnixon]

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

Dude u eat a lot haha
Hope the hand is doing good...
Cheers

Sent from my SM-G870W using Tapatalk

[guns01]

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

today:

cardio/arms/calves

15 min step mill intervals 1-1 (really liking these)
rope pressdowns 40x10-90x10 (non stop warmup)
cable ez bar curls 30-80x10 (same)
rope pressdowns 90x10ss 100x10ss 110x10ss 120x10ss
ez bar curls ss ss70x6ds 40x6 ss80x6ds 40x6 ss90x6ds 40x6 ss100x6ds 40x6
bench dips ss x15/4ss
db hammers ss 25x15/4
lying db skullies ss 35x12/4ss
reverse curls ss 40x15/4
machine toe press 200x10(20) 240x10(20) 270x10(20) 300x10(20)

done for the day. great session today. the pump as always was extra stupid. i got it all knocked out in just under an hour and actually moved pretty heavy weight for an arm day. so i figure my glycogen tanks are back full and my legs are barely sore anymore. i did a before pump pick for mr supps log but didnt get a post pic because i was talking to a widow at the end of my workout and i cooled down. she is coming up on her husband's death anniversary so i always make it a point to speak to her after she is done training when i can. so i will get the pics up of something else i suppose haha. it was pretty silly though


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pudding
intra
2 scoops intra md 1/2 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

cardio/calves

16min step mill intervals 1-1
seated calf raise 25x10ss 50x10ss 75x10ss 100x10ss 125x10ss
tibia raises ss 30x35 ss30x33 ss30x27 ss30x24 30x23

done for the day. no way i could train legs today, they are still freaking smoked out. they did loosen up after some cardio and rolling though so i should be a happy camper tomorrow. i wore them puppies out something silly i suppose


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pudding
intra
1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato mashed w/ organic grass fed butter
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
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

yesterday:

abs/back

standing lat pd crunches 70x15/4
reverse hypers x10/4
ng mag cable rows 70x10 85x10 100x10(no rest) 120x10 140x10 160x10 180x10
db pullovers 55x10/4
swiss bar stretch pds 100x10 120x10 140x10 140x10
one arm sup pds 50x10/4

done for the day. this is probably the most piss poor workout i have had in a very very long time. i fasted for over than 12 hours and i damn sure felt every freaking bit of it after my blood draw. i think it was about 15-16 hours of total fasting by the time my blood was taken. then my 2 meals in and got at it. i added in pump juice extreme and got a little jolt and i could feel the focus but everything felt heavy and i never really got into a groove. it sucked big old sweaty gopher balls for sure. i still managed a really good pump though and nothing hurt. so that's a plus. i also may have slept a total of 2 hours ish as well. that damn sure didnt help matters for me either. oh and i am sore as freak


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pudding
intra
4 scoops intra md 1/2 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/chest/delts

unsupported hang leg raise x15/4
incline situps x15/4
db incline press 25x8 45x8 65x8 85x8 105x8(spotters screwed me and ruined my workout) ds 85x8ds 65x8ds 55x8
incline bb press 135x6 225x6 235x6 245x6 255x6
machine press 100x10ss 120x10ss 140x10ss 160x10ss
chest stretches ss x20sec
reverse peck deck fly 75x20 90x20 90x20
db lats 25x10ss 30x10ss 30x10ss
banded over and backs ss x10/3
machine press 100x8 120x8 140x8

done for the day. much earlier in the day workout for me so only one meal in. that got the day started off very poorly cause strength and endurance were way down. then my goal on the incline db was to work up to 120s for my drop set. i cant kick anything up over 85 because of an old injury so i need assistance getting set in. anyway my training partners were not strong enough to do the hand off so i had to ask two strangers. that was mistake one. i explained what i wanted but they failed with simple direction and fucked me and i almost got dumped in the floor. no injuries but i shut it down at that point and dropped down in weight
also just as expected i am just as sore if not a little more sore than i figured i was going to be. the entire leg is a bit tender haha.


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pudding
intra
2 scoops intra md 1/2 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
8oz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach

[LittleTom]

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

Killer workout guns, keep crushing

[MOUNTAIN-MAN]

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

The monster is still on top of his game keep it up big man

[guns01]

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

today:

legs
10 min stationary bike
standing lat pd crunches 70x15/4
reverse hypers x10/4
banded stiff leg deads 45x8 95x8 145x8 195x8 245x8 295x8 345x8 (the addition of the band was freaking brutal stupid)
bulg split squats 25x10 45x10 65x10 ds85x10(1)ds 65x10(1)ds 45x10(1)ds 25x10(1) (no explanation needed)
squats 135x8 185x8 225x8 275x8 315x8
occluded leg extensions ds 120x12ds 105x12ds 90x12ds 75x12ds 60x12 (went straight to leg curls without removing)
occuluded lying leg curls 100x10ds 90x10ds 80x10ds 70x10ds 60x10 ( 100x15(1) )

done for the day. i am officially fired back up and i feel great. i am probably going to be sore as shit for a day or so but got one hell of a great session in today. kicking it off right.


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pudding
intra
4 scoops intra md 1/2 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato mashed w/ organic grass fed butter
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach

[IRON-GAME]

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

Awesome log!!!

[guns01]

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

yesterday and today:

cardio only days

12 min intervals 1-1 stepmill

i am noting this so everyone can get a little peak of what i do on my non training days. i am about to ramp back up to 6 training days a week but i will be keeping the 4-5 cardios in a week as well as long as i am staying healthy and recovering



meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pudding
intra
1 scoop intra md eaa in 1/2 gal water
meals 3
16oz tilapia
2 tbl spn coconut oil
meal 4
8oz chicken
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
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/arms

incline situps x15/4
leg raises x15/4
v bar pressdowns 50x10-130x10 160x10 180x10 200x10/2
pull up assit machine pressdowns 100x10 120x10 140x10 160x10
reverse grip pd (dh) 80x10 100x10 120x10 140x10
incline db skullies 30x8 35x8 40x8
standing db curls (warmup) 5x10 10x10 15x10 20x10 25x10 30x10 35x10 40x10
ez bar drag curs 60x10 70x10 80x10 90x10
ez bar reverse curls 30x10 40x10 50x10 60x10

done for the day. my strongman buddy had the day off from work so i actually got to get a day of training in with him. it was a nice change in pace and even though today is supposed to be my last day of deloading i went ahead and went at his pace and strength. it is always a good kick in the nuts with that guy. i had meant to do some reverse hypers and a cardio session in today also but i will get it in tomorrow. as with arms always i hate it and the pump is absolutely stupid and with my freaking hand having to wrap to hold bars and dbs, it is a huge pain in the ass that slows the tempo down a little more than i like on bis. i am getting the hang of dealing with it. 2mg of my sleep meds last night and i got 2 to 2 and a half hour bursts of sleep at a time and i didnt feel like dog crap when i got up. all i need is maybe 30-60 more minute sleep blocks and i will function and feel 100%.



meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pudding
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato mashed w/ organic grass fed butter
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach

[Trixie]

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

i must be doing pretty damn good because i found out from 3 different individuals that someone locally is telling their clients that i am consulting her on her clients programs. when i saw one of the diet and program setups, i was like holy fucking bat shit batman, i wouldnt do that to no one at no time. 3 hours of cardio, barely any weight training, 1 carb meal of week that was fruit only and a host of other crazy shit. so to say i was a little blown away was an understatement. i am so famous now that people i dont even know i am consulting them for their clients. haha

You are the best; I hope everyone knows you would never advise all that crazy crap. Maybe you are in line to get a bunch more clients who really want to know what works and keeps them healthy. BTW, You handle fame better than most.