Follow Along G's Run to the NA's

[guns01]

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

I'm digging the sissy squat finisher!
My gym doesn't have one

you can do it off of the leg extension if you dont have one. pull the pad that goes across your shins a little bit and put the pin in the bottom of the stack. face into the seat and have at it. that's what i do when i am in a gym that doesnt have one and it works very well

[guns01]

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

yesterday

off(weather)

got another forced day off due to bad weather and roads. not a big deal though i am about to switch high freq body parts and my training sched anyway. so i just relaxed and ate yesterday.

meal 1
5 whole eggs
4 slices ez bread
1tbl spoon pb
1/2tbl spn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
8oz sirloin
1 cup jasmine rice
large green salad with lots of color
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
meal 7
2 scoops whey iso
1/2 cup cor
1 tbl spn pb

[Pushtoday]

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

That sounds like a solid plan, relax and eat.[emoji1306]


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[BABY1]

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

Hope that weather lets up for you soon so you can get out. Enjoy the relaxation time

[guns01]

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

Hope that weather lets up for you soon so you can get out. Enjoy the relaxation time

unlike you guys our area isnt equipped to handle snow of any amount. so every time we get some, it screws us haha. forced rest days suck but still good for you i suppose

[guns01]

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

yesterday

calves/chest/delts

standing calf raise 315x10 355x10 390x10/4
hand bike warmup
ng machine press 80x10 90x10 100x10 110x10 120x10 130x10 140x10 150x10
high angle incline bb press 185x10 225x10/3
incline press fly 40x10 45x10 50x10
reverse peck deck fly 60x10 75x10 90x10 105x10 120x10
db lats 10and2 20x10/3
hs shoulder press 90x10/3

done for the day. finishing off high freq chest and shoulders. nice easy day in with a great pump. no issues at all going in or finishing up. so i would say a great day in the books. we will be shifting our training week around this up coming week. so my actual training week will begin on monday as opposed to sat and off day will fall on sunday so the mrs can work at her church. other than that we will be attempting to move into a high freq back block depending on how well the bicep tolerates it.


meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb

[thudgens96]

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

unlike you guys our area isnt equipped to handle snow of any amount. so every time we get some, it screws us haha. forced rest days suck but still good for you i suppose

Brother I guarantee as hard as you go constantly. That little snow storm might have been just for you. So some healing can take place.

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[Pushtoday]

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

Looks like an awesome upper shoulder/pectoral girdle session!


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[guns01]

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

yesterday

calves/back

standing calf raise 315x10 390x10+10p/4
one arm sup pulldowns 25x10 30x10 40x10 50x10 60x10
stretchers 85x8 100x8 120x8 140x8
bb shrugs 185x8/4 (2sec contractions)

done for the day. nice simple fill in session with my sched change. so nothing fancy just pushing some blood in and getting out. off season is going very well, i have steadily been adding about 1-2lbs per week since starting up and i am currently sitting at 275 on an empty stomach add the skin fold pinches arent going up. so i am staying pretty lean as well. so we are heading in the right direction. no issues today and it is a cheat day so it is a happy day.



meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb
cheat
3 slice meat pizza
2 birthday cake pies

[Pushtoday]

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

Oh yeah, cheat day is good!
What are stretchers?


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[guns01]

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

Oh yeah, cheat day is good!
What are stretchers?


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YouTube

[Pushtoday]

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

Right on. Stretchers definitely an exercise I haven’t tried yet.


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[BABY1]

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

yesterday

calves/back

standing calf raise 315x10 390x10+10p/4
one arm sup pulldowns 25x10 30x10 40x10 50x10 60x10
stretchers 85x8 100x8 120x8 140x8
bb shrugs 185x8/4 (2sec contractions)

done for the day. nice simple fill in session with my sched change. so nothing fancy just pushing some blood in and getting out. off season is going very well, i have steadily been adding about 1-2lbs per week since starting up and i am currently sitting at 275 on an empty stomach add the skin fold pinches arent going up. so i am staying pretty lean as well. so we are heading in the right direction. no issues today and it is a cheat day so it is a happy day.



meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb
cheat
3 slice meat pizza
2 birthday cake pies

ok now what is a birthday cake pie? Did you make this?

[guns01]

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

ok now what is a birthday cake pie? Did you make this?

haha no. it's like a fried apple pie or cherry pie but with a birthday cake filling in it. and yes it has sprinkles. one of our local pasty companies makes all kinds of different fried pies.

[guns01]

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

yesterday

abs/calves/back

machine crunches 80x10/4
standing calf raise 315x10 390x10 390x10x10p(10s) 435x10x10p(10s)/3
meadows rows 25x8 35x8 50x8 75x8 100x8/3
one arm machine rows 120x8 140x8 160x8
banded db pullovers 55x10/3
swiss bar stretch pull downs 120x12/4

done for the day. really good one in today with no issues at all. everything went smooth and felt really good. got a good pump going and felt great. so i will chalk it up as a very successful day.


meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb