Follow Along G's Run to the NA's

[guns01]

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

today

abs/calves/back/cardio

leg raise ss x10/4ss
incline situps ss ss x10/4
standing calf raise ss 355x10 395x10x10p(10s)ss 420x10x10p(10s)ss 430x10x10p(10s)ss 440x10x10p(10s)ss
tibia raise ss ss50x10/4
one arm db rows 60x10 80x10 100x10 120x10 ds150x10ds 110x10ds 75x10
pro grip pull downs 100x10 120x10 140x10
db pull overs 60x10/3
ind handle sup cable rows 60x12/3
db shrugs 60x10 70x10 80x10
banded hypers x8/3
20 min treadmill

done for the day. got a nice good one in today. all this cardio is def giving me a nice boost in recovery. my time between sets is lightning fast so i am guessing that is good both for pumps and endurance as well. felt nice and strong also. so no real complaints at all from yesterady or today. so i am happy. i did have a little extra cheat for a bday celebration today. not a sched cheat but i am done messing with traditions any more.


meal 1
4 whole eggs w/light cheese
1 cup spinach
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1 cup green beans
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
2 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
8oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut
cheat
chop house burger
very very small slice of ice cream bday cake

[guns01]

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

today

abs/calves/chest/delts/cardio

hanging leg raise x10/3
seated calf raise 90x10 140x40x25x20x15 (10sec between each for one continuous set)
machine chest press 100x10 120x10 140x10 160x10 180x10 200x10
flat db twist press 45x10 50x10/2
machine fly w/iso 135x10 135x10 135x10(15s)
banded face pull x30/3
db lats 25x8/3
30 min treadmill

done for the day. nothing crazy or fancy at all going on today. i added another 10lbs on the 100 rep set of calf raises. that's a nice kick in the pants with some brutal pain. makes them pump up something crazy. i had another good strong one on the chest presses also and probably cut it a set short of where i would have failed at 10 on 220. this is high freq so no failure or close to failure. so i am actually getting stronger even on the extra days. everything feels on point and good today and i got some nice small additions to my diet on both training and non training days. cals are going up so we will start to see some nasty growing.


meal 1
4 whole eggs w/light cheese
1 cup spinach
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1 cup green beans
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
1 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
1medium apple
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut

[guns01]

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

today

calves/legs

standing cable crunches 70x10/4
roller work
one leg glute bridge w/iso x10(10s)/2
dbl leg glute bridge w/iso x10(10s)/2
lying leg curls 60x10 80x10 100x10 110x10 120x10 120x10 rp 120x10rp x9rp x8
adductor 150x10 190x10 215x10 225x10 225x10 225x10+10 forced
squats x10 135x8 185x8 225x8 275x8 315x8 (added light rev band) 405x8 500x4
db sumo squats 70x15/3
machine one leg press 170x10x10dbl 195x10x10dbl 215x10x10dbl

done for the day. great session in today and super strong. hams werent feeling 100% or having any heavy weight today but everything else was firing great. i did over load a bit on the squats today adding in light reverse bands on my last 2 sets to get some really heavy weight on my back and take a little pressure out of the hole. really didnt lighten it up very much at all though haha but still nailed them down. back is actually good as of right now so i would say it was a successful day in the books. one more training day to go and a little rest.


meal 1
4 whole eggs w/light cheese
1 cup spinach
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1 cup green beans
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
2 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
1medium apple
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut

[guns01]

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

today

calves/chest/delts/cardio

standing calf raise 375x10 395x10x10p(10s) 420x10x10p(10s) 430x10x10p(10s) 440x10x10p(10s)
db twist press 25x10 40x10 55x10/3
cable crossovers w/stretch 50x10(10s)/3
bench press 205x15/3
bent over db lats 20x10/3
db lats 25x8/3
30 min step mill

done for the day. great strong one on calves today and really good pumps with chest and delts both. even after the nut crusher yesterday i feel really good today. my joints may need a day off but my over all body feels pretty good. energy is also pretty good as well. last day on the high freq chest and delts with the day off tomorrow. i have a couple diet changes on my off day tomorrow that i will note. i actually get some carbs with my first meal so i dont have to dread that one haha. back high freq coming up.


meal 1
4 whole eggs w/light cheese
1 cup spinach
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1 cup green beans
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
1 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
1medium apple
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut

[thudgens96]

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

Another good one in the books brother.

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

off day (100% complete relax)

a little carbs added in but nothing to crazy.


meal 1
5 whole eggs w/light cheese
1 cup spinach
2 slices ez bread
1 tbl spn natty pb
1 tspn organic grass fed butter
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1 cup green beans
meal 3
8oz sirloin
large green salad w/lots of color
meal 4
8oz sirloin
8oz purple potato
1 cup broccoli
meal 5
8oz salmon
1 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut

[guns01]

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

today

abs/calves/back/cardio

decline leg raise x10/4
standing calf raise 295x10 335x35/4
cable low row 85x10 100x10 120x10 140x10 160x10 180x10 200x10
sm bent row 185x4 225x4 275x8/4
chest supp machine rows pro grip 120x8 135x8 150x8 165x8 (heavy focus on the stretch)
12 min step mill intervals 1-1

done for the day. fired up high freq back today. so i got up nice and early and got in the gym way earlier than normal. it was pretty empty and no waiting so i got everything busted out in about an hour. i do think i kinda burned myself out of the low rows because the bent rows felt heavy as hell. then moving into the chest supported i felt good and strong again. fluke maybe or moving to quickly. i was actually pacing myself with a lady that was in front of me to time my sets. probably wasnt the best idea haha. another good day in the books and feeling good.



meal 1
4 whole eggs w/light cheese
1 cup spinach
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1 cup green beans
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
2 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
1medium apple
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut

[guns01]

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

today

chest/tris/cardio

banded incline db press 25x8 40x8 55x8 70x8 85x8 100x8
incline bb press 145x8 185x8 225x8 245x8 255x8
dips ss x8/4ss
machine fly ss ss x10/4 (no idea the weight. different gym and the markings are garbage)
v bar press downs x20/4 (same thing with the stack)
over head machine tri extensions x8/4 (no clue again)
12 min step mill intervals 1-1

done for the day. the mrs is out of town and i have my youngest at home with me. so he isnt old enough to go to my regular gym so we had to road trip to the other side of the city to one of the ones he is. it's a different setup and atmosphere completely and huge. so i had the little one tagging along for the ride haha. he will be feeling it tomorrow and the next day for sure. anyway, not the strongest day but i knew that was coming since i slept on the couch last night and didnt sleep for shit. he wanted to sleep in the man cave so i got to suffer that one as well. so noted going in, so i just focused as much on time under tension and long pauses cause i knew it wasnt going to be good. that and even if i had been feeling hulky today, the 45s were all over the place and none of the dick heads there were sharring. so i guess it kind of worked out a little. either way, got a pretty good one in and even though i am tired i feel pretty good. ran into a buddy i hadnt seen in close to 10 years also, so that took up a bit of time as well. i got another diet increase as well. so all is really good


meal 1
4 whole eggs w/light cheese
1 cup spinach
3 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 cup jasmine rice w/cinnamon and splenda
1 cup green beans
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
1 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
1medium apple
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut

[BABY1]

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

Sounds like some great Dad son time. I noticed a bit more food here...storing up for winter? lol All in all your log is primo as always

[FUZO]

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

I expect a Money Did I Novel and the m some in another year or so. Great Job Guns

[guns01]

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

Sounds like some great Dad son time. I noticed a bit more food here...storing up for winter? lol All in all your log is primo as always

we had almost a full weekend of just the boys haha. as for the food we started out a little bit above maint cals and i continued to drop weight. so we are slowly adding food in to grow while not getting fat as a pig haha. slow lean growing because i have damn near a year and a half before i step on stage again

[guns01]

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

today

abs/calves/delts/cardio

decline leg raise x10/6
standing calf raise 355x10 355x8 395x8/3 (4 sec contractions)
reverse peck deck fly 60x10 75x30(10s) 90x30(10s)/2
db lats 25x15 30x12 35x10 40x8
spider crawls x3/3
12 min step mill intervals

done for the day. nice short and simple shoulder day. i like the change of breaking everything up and dropping the full arm day for a little but. i also had my cheat today for the past week. i saved it until the mrs got back into town. so i am nice and full tonight haha.


meal 1
4 whole eggs w/light cheese
1 cup spinach
3 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 cup jasmine rice w/cinnamon and splenda
1 cup green beans
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
1 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
1medium apple
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut
cheat meal
italian sub
small bowl of marshmellow fruit loops

[guns01]

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

today

abs/calves/back/cardio

hanging leg raise x10/4
standing calf raise 355x10 395x10x10p(10s) 420x10x10p(10s) 430x10x10p(10s) 440x10x10p(10s) 445x10x10p(10s)
one arm sup pull downs 40x10 50x10 60x10/4
stretchers 100x8/4
bb shrugs 135x8 185x8 225x8 275x8
12 min step mil intervals 1-1

done for the day. another short fast paced and sweet day. nice painful pump with no real complaints at all. i am really liking these sessions that are broken up small and spread out so much. it's a nice change of pace and great to get in push blood and stimulation and get out on the secondary days. feeling great.


meal 1
4 whole eggs w/light cheese
1 cup spinach
3 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 cup jasmine rice w/cinnamon and splenda
1 cup green beans
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
1 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
1medium apple
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut

[Pushtoday]

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

today

abs/calves/delts/cardio

decline leg raise x10/6
standing calf raise 355x10 355x8 395x8/3 (4 sec contractions)
reverse peck deck fly 60x10 75x30(10s) 90x30(10s)/2
db lats 25x15 30x12 35x10 40x8
spider crawls x3/3
12 min step mill intervals

done for the day. nice short and simple shoulder day. i like the change of breaking everything up and dropping the full arm day for a little but. i also had my cheat today for the past week. i saved it until the mrs got back into town. so i am nice and full tonight haha.


meal 1
4 whole eggs w/light cheese
1 cup spinach
3 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 cup jasmine rice w/cinnamon and splenda
1 cup green beans
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
1 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
1medium apple
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut
cheat meal
italian sub
small bowl of marshmellow fruit loops

Was the sub and cereal something you had been craving, or just a spur of the moment decision?


Sent from my iPhone using Tapatalk

[guns01]

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

Was the sub and cereal something you had been craving, or just a spur of the moment decision?


Sent from my iPhone using Tapatalk

pretty much random. i have been eating pizza and cookies pretty much every week except for the mrs birthday burgers. so we were out and about near a good sub place in town and i went with that one. i really dont have no cravings or wants right now. seems like for me when i know i can get something on a certain day, i really dont want anything but when i know it is going to be weeks or months, i want anything and everything haha. i am actually eating a good amount now and still starving but it is having zero impact on cravings. just like right now i dont have any desire for my next cheat on football sunday. i will probably let the mrs or my little one pick it