Follow Along G's Run to the NA's

[guns01]

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

How much more weight you trying to drop? When we going full beast bulk mode?

between 6-8lbs depending on how i am feeling lol. i may jump in about the same time as you do and just ramp up some cardio like you are doing. may though process is once this training cycle is finished i will ramp up when my sessions go back to 4-5 day splits so i can actually get some cardio in without hammering my recovery. this 6 days a week stuff is pretty brutal and adding in 4 days of cardio may be a bit much. i will start testing it out tomorrow for a wk or so and see what the body and scale says lol. we may do some reverse modified prowler stuff when you get down here just to see what it looks and feels like.

[MOUNTAIN-MAN]

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

Killing as always bro still my insperation

[gusto77]

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

today:

back/bis/abs
10 min treadmill warmup
rumble roller and stretching
low cable rows(med grip) 100x10/3(warmups) 120x10 140x10 160x10 180x10
rack pulls 135x3 225x3(feeders) 315x6/4
assist wide grip chins x8/4
db pullovers 50x12 55x12 60x12 60x12
seated db curls 20x12 25x12 30x12 30x12
reverse curls 55x30x25x20x15 (these were done with 40 sec rest between)
leg raises ss x15/4ss
rope crunches ss40x15/4

done for the day. fantastic workout. the pump in my arms was so stupid i had to take my protective sleeve off after the seated db curls because it was hurting so bad. knees still hurt but they are feeling a lot better. since i will be off my feet for the majority of the day tomorrow and have an off day, i should be close to good for saturday's session


meal 1
protein cakes
meal 2
16oz tilapia
1/4 cup cream of rice w/natty pb and s/f jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice w/s/f jelly
meal 4
16oz chicken w/buffalo ranch sauce
meal 5
16oz ground turkey
1/2 bag brocolli

How much more weight you trying to drop? When we going full beast bulk mode?

[guns01]

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

today:

back/bis/abs
10 min treadmill warmup
rumble roller and stretching
low cable rows(med grip) 100x10/3(warmups) 120x10 140x10 160x10 180x10
rack pulls 135x3 225x3(feeders) 315x6/4
assist wide grip chins x8/4
db pullovers 50x12 55x12 60x12 60x12
seated db curls 20x12 25x12 30x12 30x12
reverse curls 55x30x25x20x15 (these were done with 40 sec rest between)
leg raises ss x15/4ss
rope crunches ss40x15/4

done for the day. fantastic workout. the pump in my arms was so stupid i had to take my protective sleeve off after the seated db curls because it was hurting so bad. knees still hurt but they are feeling a lot better. since i will be off my feet for the majority of the day tomorrow and have an off day, i should be close to good for saturday's session


meal 1
protein cakes
meal 2
16oz tilapia
1/4 cup cream of rice w/natty pb and s/f jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice w/s/f jelly
meal 4
16oz chicken w/buffalo ranch sauce
meal 5
16oz ground turkey
1/2 bag brocolli

[gusto77]

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

I hope your knees are OK. Super difficult to work around those. Maybe you can go to the beach. LOL Rake says shark wrestling is the new up-and-coming sport.
~Trixie~

Shark wrestling may actually help him like the beach. I thought I was mr. anti- social hahaha

[Trixie]

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

I hope your knees are OK. Super difficult to work around those. Maybe you can go to the beach. LOL Rake says shark wrestling is the new up-and-coming sport.
~Trixie~

[MOUNTAIN-MAN]

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

Kick ass and ass for names later mr gunns

[guns01]

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

today:

delts/chest/tris (secondary)
10 min treadmill warmup
roller work
reverse peck deck 60x10/2(warmups) 75x30x25x20x15 90x10
seated db lats 20x12 25x12 30x12 30x12
ng machine shoulder press 100x10 140x10 150x10
machine press 120x10 150x10(warmup) 170x14 170x11 170x9 170x8
decline db press 65x10/3
machine flyes 120x10 135x10 150x10
one arm cable pressdowns 50x10 60x10 70x10 80x10 90x10
seated overhead rope extensions 120x10 140x10 150x10 160x10

done for the day. felt really good and strong, with everything kicking nicely once i got good and warmed up. the heat is off the charts so i have had zero issues cooling down even though i push the pace pretty quickly. both knees are super tender today but i rolled the crap out of both legs. so hopefully it will ease up


meal 1
protein cakes
meal 2
16oz tilapia
1/4 cup cream of rice w/natty pb and s/f jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice w/s/f jelly
meal 4
16oz chicken
medium green salad w/jalepeno ranch
meal 5
16oz ground turkey
1/2 bag brocolli

[guns01]

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

today:

legs/calves (secondary)
10 min treadmill warmup
roller work and stretching
lying leg curls 60x10/3(warmups) 100x15/6 (these got really hard really quick haha)
leg press 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x10 (cut it off there for pump day)(3 sec negs on these also)
front squats 135x10 185x10 225x10 225x10
one leg leg extensions ss 45x10ss/4
quad stretch and flex ss x15(10)/4
toe press ss 210x10ss 210x10ss 230x10ss 230x10ss
bw standing calf raise x20/4

done for the day. well pretty good day. my hams got wrecked straight up out the gate. my knee has been giving me a hard time here for the last little bit. to add insult to injury i popped my good one doing those stupid one leg leg extensions haha. just a little bit of pain but i am pretty sure not an injury. it pops in the same spot from time to time when i lock out completely like a jack ass. other than that all is rolling really well.



meal 1
protein cakes
meal 2
16oz tilapia
1/4 cup cream of rice w/natty pb and s/f jelly
intra workout
2 and half scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice w/s/f jelly
meal 4
16oz steak
meal 5
16oz ground turkey
1/2 bag brocolli

[Trixie]

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

You're a 'Rock Star' for sure. I'm still sore from last week.
~Trixie~

[guns01]

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

today:

back/calves/abs
10 min treadmill warmup
rumble roller work and stretching
one arm db rows 40x8 60x8 80x8 100x8(warmups) 120x8 120x8 120x8
rack pulls 135x3 225x3(warmups) 275x6/4
assit chins x8/4
sup grip low cable rows 100x8 120x8 140x8 160x8
cable rope pullovers 100x8 120x8 140x8
machine crunches x15/5
machine toe press 210x30/2 190x30/2

done for the day. another really good day in the gym and moved some good weight again. i am pretty sure i am close to clearing out the abundance of glycogen out because i was getting a little fatigued after the rack pulls. everything feels pretty damn good though for the most part. that is as long as my lower back isnt silly sore tomorrow. oh and those 30 rep calf raises sucked pretty bad


meal 1
protein cakes
meal 2
16oz tilapia
1/4 cup cream of rice w/natty pb and s/f jelly
intra workout
4 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice w/s/f jelly
meal 4
16oz bbq chicken
8oz red potato
meal 5
16oz ground turkey
1/2 bag brocolli

[guns01]

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

These are a *****! 6 ways 10x10/3

i agree. it is amazing how heavy 10lbs can be on a single movement

[gusto77]

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

L

today:

chest/delts/calves/abs (primary)
10 min treadmill warmup
rumble roller work
flat db press 25x12 40x12 55x12 70x12 85x12 100x12 (failed at 12 on the hundos)
sm incline press 135x8 185x15 225x12 245x11 265x9 275x7
machine press 140x8 150x8 160x8 160x8 (barely got 8 on the last 2 sets)
stretch pushups x16 x11 x9
bent db lats 20x10(10) 25x10(10) 25x10(10) 25x10(10)
6 ways 10x10/3
db lats 20x8 25x8 30x8 25x8 (shoulders smoked)
assist machine pressdowns ss 120x10/4ss
standing calf raise ss135x10 ss155x10 ss195x10 ss215x10
machine crunches x15/4

done for the day. that huge surplus of calories yesterday made a huge difference even though i was a little dehydrated and only got one meal in prior to training. everything felt really good in my upper body other than my low back is a little sore from yesterday. chest and shoulders pumped up nicely and even though we moved at a very quick pace i still moved up weight wise the whole time. i am very happy with how the progress is moving along. i should say until i get cardio added back in and start getting nice and tired again lol. i hate hate cardio


meal 1
protein cakes
meal 2
16oz tilapia
1/4 cup cream of rice w/natty pb and s/f jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice w/s/f jelly
meal 4
16oz turkey meatloaf
meal 5
16oz ground turkey
1/2 bag brocolli

Looking strong bro

[stevekern]

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

These are a *****! 6 ways 10x10/3

[guns01]

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

today:

chest/delts/calves/abs (primary)
10 min treadmill warmup
rumble roller work
flat db press 25x12 40x12 55x12 70x12 85x12 100x12 (failed at 12 on the hundos)
sm incline press 135x8 185x15 225x12 245x11 265x9 275x7
machine press 140x8 150x8 160x8 160x8 (barely got 8 on the last 2 sets)
stretch pushups x16 x11 x9
bent db lats 20x10(10) 25x10(10) 25x10(10) 25x10(10)
6 ways 10x10/3
db lats 20x8 25x8 30x8 25x8 (shoulders smoked)
assist machine pressdowns ss 120x10/4ss
standing calf raise ss135x10 ss155x10 ss195x10 ss215x10
machine crunches x15/4

done for the day. that huge surplus of calories yesterday made a huge difference even though i was a little dehydrated and only got one meal in prior to training. everything felt really good in my upper body other than my low back is a little sore from yesterday. chest and shoulders pumped up nicely and even though we moved at a very quick pace i still moved up weight wise the whole time. i am very happy with how the progress is moving along. i should say until i get cardio added back in and start getting nice and tired again lol. i hate hate cardio


meal 1
protein cakes
meal 2
16oz tilapia
1/4 cup cream of rice w/natty pb and s/f jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice w/s/f jelly
meal 4
16oz turkey meatloaf
meal 5
16oz ground turkey
1/2 bag brocolli