Re: Follow Along G's Run to the NA's
Cmon I want to see some pics lets see some muscles
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Re: Follow Along G's Run to the NA's
Yeah guns! One of the most disciplined, dedicated, relentless person we call 'friend"! Going onn 4 years with your journal, that has inspired and taught many here! Thanks!Leave a comment:
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Re: Follow Along G's Run to the NA's
today:
back(secondary)
10 min treadmill warm up
seated chest supp pro rows 105x1 105x10 120x10 135x10 150x12 165x10 180x8
oa db rows 100x12 120x10 140x8 (mucus almost made me puke twice on these)
close ng pulldowns 100x12 120x10 140x8
wide grip pds 100x12 120x10 140x8
banded face pulls (no room for anything else) x12 x10 x8
db pullovers 50x12 60x10 70x8
done for the day. i was supposed to do bis/calves and sled work today but i had a hell of a time getting done what i got done. i officially feel like straight up monkey ass with a full blown sinus infection cold or whatever the hell i have going on. it burns when i breath and i get a random runny nose from time to time with a tight chest. i am barely coughing which is a good thing but when i do i am hacking up chunks of garbage. i am taking my stuff to knock it out quick, zicam, mucinex and eucinasia. you want to talk about a chore, eating is a freaking ***** when i feel nasty but i am getting it in completely. it just takes a bit longer.
meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
1tbl spn coconut oil
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12 oz ground turkey
8oz sweet potato
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green vegesLeave a comment:
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Re: Follow Along G's Run to the NA's
today:
chest/delts/tris/cardio(secondary)
10 min treadmill warmup
machine press 70x10 80x10 90x10 100x10 110x10 120x10(no rest between these sets) 130x10 140x10 150x10 (20sec rest)
banded hex press 45x12/4
machine flye press combo 25x10 30x10 35x10 40x10
reverse peck deck flyes ss 75x30/3ss
over and backs ss x10/3
db lats 20x10 25x10 30x10 30x10
spider walks x3/3
cable press downs 100x12 120x12 140x12 150x12
overhead cable extensions 100x10 110x10 120x10 120x10
20 min step mill level 6 duration
done for the day. shoulders as usual a little angry from both training and the cold weather. i dont remember if i noted it here or not but i got a new cream called screaming hot toat. it is the hottest longest lasting cream i have ever used in my life. it lasts for a few hours post training which is insane. i am also fighting a pretty good cold right now that i am trying to get a head of before it gets really bad.
meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
1tbl spn coconut oil
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12 oz ground turkey
8oz sweet potato
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green vegesLeave a comment:
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Re: Follow Along G's Run to the NA's
today:
legs(secondary)
10 min stationary bike warmup
roller work
banded walks for glutes x4 rounds
kb banded stiff leg deads x10/3 (no clue the weight on the kbs but it was heavy as crap)
modified leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10
elevated kb wide stance squats x10/8 (again no clue on the weight but i would say well over 100lbs)
lying leg curls ss 120x8ss 140x8ss 155x8ss
banded good mornings ss x15/3
reverse sled drags (40 yeards) 135x40yards/4 rounds
done for the day. got in one hell of a great session today. the pump was stupid and everything feels great. i really didnt enjoy dragging the sled too much but it sure beats pounding the pavement or walking on step mill for cardio. so it's a great pump etching in details and cardio without being bored out of my mind haha
meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
1tbl spn coconut oil
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12 oz ground turkey
8oz sweet potato
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green vegesLeave a comment:
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Re: Follow Along G's Run to the NA's
today:
back/bis(primary)
10 min treadmill warmup
sup pds 30x10 40x10 50x10 60x10 70x10/4
ng traction machine pds 120x10 140x10 160x10 ds180x6ds 150x8ds 120x10ds 100x12
chest supp machine rows 150x8/4
cable rope face pulls 90x12 110x12/3
hammer curls 35x12/4(20 sec rest)
cable curls 100x10/3 (10sec rest)
done for the day. very very pressed for time today so it was good that today was low volume and very fast paced. great pump and everything was firing and feeling really good. no lower back work in the lineup for today which is also a good break as well haha.
meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
1tbl spn coconut oil
intra
3 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12 oz ground turkey
8oz sweet potato
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green vegesLeave a comment:
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Re: Follow Along G's Run to the NA's
Originally posted by guns01 View Post
This is when I absolutely love to follow your thread. The gym workout is absolutely (doable for the ordinary BB) but they won't even have a clue. Most big guys will never even try this cause it will put them to shame: for all the resting they need to do. If you want to be great, just follow along Guns01 run, workout and meals. Golden.Leave a comment:
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Re: Follow Along G's Run to the NA's
I love Guns and I want everyone to see he is not about how much weight he can lift because believe me he can blow 99.9 of the population away. He is showing is how a body builder work. It is about building muscle to him.Originally posted by guns01 View PostLeave a comment:
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Re: Follow Along G's Run to the NA's
today:
chest/delts/tris
10 min treadmill warm up
roller work
db bench press 25x8 45x8 60x8 70x8 85x8 100x8/3
sm incline press 135x12 185x12 205x12 205x11+1
machine flyes 100x10/4
bent over db lats 15x20 20x20 20x20 20x20
bb front raises 40x10 50x10 50x10 50x10
spider walks x3/3
dual rope press downs 100x12 110x12 120x12 140x12
db skullies 30x10/4
done for the day. other than being full nothing really being full as crap haha. still no desire for a cheat just yet. i may put one in next weekend just to make sure i dont burn out cause i am starting out so early. still not 100% i am going to make it up to my primary show just yet. if the boss says i need more time then i will be putting in more time. we shall see but at this point we are ready to go. at least i think so.
meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
1tbl spn coconut oil
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12 oz ground turkey
8oz sweet potato
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green vegesLeave a comment:
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Re: Follow Along G's Run to the NA's
today:
abs/legs/calves(primary)
10 min stationary bike
standing lat pd crunches 70x15/4
roller work
glute machine 60x8 80x8 90x8 100x8 110x8 120x8 140x8
special leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10
kb wide squats 100x10/4
wide stance squats(sumo) 135x8 225x8 275x8/3
leg curls ss 100x8ss 120x8ss 140x8ss
banded hypers (glute/ham focused) ss x15/3
seated calf raises 50x10(10) 75x10(10) 100x10(10) 100x10(10)
done for the day. this session was entirely focused on targeting the outer sweep and glutes. it was different for sure and a really good workout that is probably going to make me a little sore for a couple of days. the bad thing about today is no cheat haha, i actually dont even want it in all honesty. i am still feeling good and full and have no cravings. yesterday's numbers were quite a bit lower and i was a little hungry but not to bad at all. i am feeling good and 100% on the money right now but like i already mentioned my glutes are going to be a hurting most likely. that's the most dreaded part cause just like quads standing up from sitting and then sitting down sucks. so does bed room action damn it haha. it's amazing how much the butt muscles are used in all the day to do stuff we do.
meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
1tbl spn coconut oil
intra
3 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12 oz ground turkey
8oz sweet potato
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green vegesLeave a comment:
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Re: Follow Along G's Run to the NA's
today:
abs/back/intervals(secondary)
10 min treadmill warmup
standing lat pd crunches 70x15/4
roller work
old school tbar row 25x10 50x10 75x10 100x12 125x10 150x8 (not going to even close to fail and squeezing big time)
mag sup grip low rows 100x10 120x10 140x10 160x12 180x10 200x8
swiss bar pulldowns 100x12 120x10 140x8
dual handle sup grip pd 100x12 100x10 100x8
rope face pulls 70x12 90x10 110x10
db pullovers 50x12 60x10 70x8
hypers x27 x25 x21
10 min step mill intervals 1-1 ratio level 4-1min level 11-1 min for 10
done for the day. fell great and i actually pulled back a little bit on the weight turned up the speed and really focused on good long duration contractions. the true way a secondary session is supposed to run. i did go a bit lighter than i probably should have but i am still gauging with the new diet and everything else that i have going on. so we should see both the weights and time go up big time shortly. i also got a new cream to try on my tendons. toast screaming hot. all i got to say is when i put it on and headed to the gym is was like wtf, this stuff sucks but after 3 sets i was lit up and on fire. my bi and elbows stayed on fire until 2 hours post workout. no way i could put this cream on my lower back or use it in the summer time, it is stupid hot. good stuff though. i cant wait to see how it does on my knees and hams haha
meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
1tbl spn coconut oil
intra
2 scoops intra md 2 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12 oz ground turkey
8oz sweet potato
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green vegesLeave a comment:
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Re: Follow Along G's Run to the NA's
today:
abs/chest/delt/tris(seconary)
10 min treadmill warmup
roller work
incline situps x15/4
machine press 80x10 90x10 100x10 110x10 120x10 130x10 140x10 150x10 160x10 (10 sec rest only)
hs incline press 45x10 70x10 70x10 70x10 (same rest and i was burnt out haha)
hex press 45x12/4 (same rest)
machine flyes 135x10ss 150x10ss 165x10ss
over and backs ss x10/3
reverse peck deck 80x30/3 (20 sec rest)
db lats 25x10/4
spider walks x3/3
v bar pressdowns 120x12 140x12 150x12 160x12 (10 sec rest)
one arm over head db extensions 30x10/4
done for the day. super quick pump workout that the pump was really good on. fast pace and no issues at all today. only thing that is really note worthy is my stomach is still full as hell and i am loving the diet changes haha. i am not hungry at all full and feel really good.
meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
1tbl spn coconut oil
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12 oz ground turkey
8oz sweet potato
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green vegesLeave a comment:
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Re: Follow Along G's Run to the NA's
yesterday:
abs/legs(secondary)
10 min bike
standing lat pd crunches 70x15/4
roller work
lying leg curls 60x10 80x10 90x10 100x10 110x10 120x10 130x10 120x10 120x10
adductor 150x10 190x10/4
reverse hacks 90x10 115x10 180x6 230x6 270x6 320x6 360x6 450x6
machine leg press 390x20/4
done for the day. damn sure not the best and productive workout in a while. i got my curls done no problem, then had to wait on the adductor, finished those then no squat racks open. so i waited and waited and waited for these stupid ass weak power lifters to do whatever in the hell it is they were doing. finally after cooling down a second time and being highly irritated i opted for the reverse hack. now keep in mind if they were actually working hard and progressing it would have been no big deal but these two ass holes were squatting when i got to the gym. so they had spent probably an hour and a half just on squats and sad fact of the matter is they werent even using max weights or doing more than 2 reps. smh at the inconsideration and cluelessness of those two people. oh wait, they actually videoed each and every set and would drop to the floor after each set of anywhere between 185 and 255ish. i never point out the amounts that people are actually doing but give me a damn break, they claim to be power lifters and i know they come close to 500lbs or more on their maxes. i honestly think they were doing fake videos to post up about how hard they are working and not putting their weights into the frame.
anyway, got my bp up a little bit and finished up as best as i could. i did get some good blood back into my quads with the fast paced leg presses. that was the only success of the entire workout. i had another graston session done yesterday. almost no pain at all for the most part, low back was a little tender from deads but over all my back is on the money. i got one more and then we move to the legs haha. i start sweating thinking about that pain and she laughed at me when she brought up moving onto the next area. good times. diet came down the last few days but holy crap i am full as hell 24/7 for some reason. i am thinking the increase in fat is slowing digestion down a bit and making me stay and feel fuller. my last meal of the day is a workout to get in right now and i pour sweat every time i eat. so my metabolism is wide open.
meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
1tbl spn coconut oil
intra
2 scoops intra md 2 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12 oz ground turkey
8oz sweet potato
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green vegesLeave a comment:
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