Follow Along G's Run to the NA's

[guns01]

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

today:

chest/delts/cardio
10 min treadmill warmup
rotator cuff work
banded hs decline band x20/2(warmups) 45x8 70x8 90x8 (felt pretty freaking heavy)
bb bench w/pauses 135x8 185x8 215x8 255x8(last 2 were forced) 225x7
incline db press 55x8 70x8 90x8 90x8/3 (gusto smoked me on these)
machine flyes 120x12/2 (nasty hard contraction and hit failure on last 2)
reverse peck deck 75x15 90x15/3
banded hs shoulder press 45x8 70x8 80x8
machine lats w/forced negs 50x5(x15) 60x5(x15) 70x5(15) first numb is forced negs and second is straight reps
interval cardio 15mins step mill 1min sprint with 2 min slow pace

got in and tore it up pretty good today. we moved some semi heavy weight around today. probably going to be nasty sore after this one as well. another good session in with gusto that moved pretty fast paced.

meal 1
protein cakes w/sugar free jelly
intra workout
2 scoops intra md
meal 2
16oz tilapia
meal 3
16oz ground turk
meal 4
(cheat) bacon wrapped pizza, i will update the amount at the bottom when i eat it. (gusto isnt going to like this one haha
meal 5
16oz turk
1/2 bag broc

only had 4 squares gusto and trust me it wasnt even close to be any good at all. it was actually pretty gross

[guns01]

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

Tore it up plus a Fish Free day "WHO ARE YOU??"
~Trixie~

haha gusto tried to kill me this weekend and he wanst putting up to much of a fight not to have fish yesterday. didnt want to miss a meal and i refuse to eat fish late in the day because i am starving at bed time. so if i get to my mid evening meal and havent had all my fish it isnt happening cause a hungry and tired guns is a bad thing to have around the next day.

gusto is def a serious trooper for sure. no quit in the dude even low carbbed and absolutely destroying some legs chest and shoulders. when i say we killed it that is a slight understatement to me. my tear drops both were cramping and pretty much on the verge of passing out. then add to that the pump that felt like the whole legs were about to explode

[Trixie]

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

Tore it up plus a Fish Free day "WHO ARE YOU??"
~Trixie~

[guns01]

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

today:

legs(hehe hehe hehe)
10 min treadmill warmup
rumble roller and stretching
seated leg curls 90x10 105x10 120x10(warmups) 150x10 180x10 205x10
squats 135x8 185x8 225x8 275x8 315x8 395x8
hacks 180x5 270x5 360x10 360x10(p5) 360x10(p5)(p5) 360x10(p5)(p5)(p5) 270x10(p5)(p5)(p5)(p5)
stiff leg on hack machine x5 50x5 150x8 200x8 250x8 250x8
occluded leg extensions 90x30x23x19x14
occluded leg curls 60x30x26x21x17

done for the day. this was an absolutely ball busting brutal workout across the board. whole leg filled up with blood and even with an angry back still moved some pretty good weight around. i can def tell that the entire leg is wrecked from the top to the bottom. great session for damn sure

meal 1
protein cakes w/sugar free jelly
intra workout
4 scoops intra md
meal 2
16oz ground turkey
1 1/4 cups basmatti rice
meal 3
16oz ground turkey w/mustard
1/2 cup sourkraut
meal 4
16oz ground turkey
1/2 cup sourkraut
meal 5
16oz turk
1/2 bag broc

forgot to thaw the fish for today so it was a fish free saturday

[Trixie]

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

You got this guns you are a real pro, just keep up on the back therapy and kill it this year.
~Trixie~

[guns01]

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

today:

back(secondary)/cardio
10 min treadmill
rumble roller work and stretching
low cable rows 100x10/3 120x10 140x10 160x10 180x10
swiss bar stretch pulldowns 100x10 120x10 140x10 140x10
db pullovers 45x10 50x10 55x10 60x10
one arm sup pulldowns 35x10 50x10 60x10 60x10
20 min treadmill.

in and out in just over an hour. got a good session in today but my lower back was kinda aggervated when i got up this am. same spot as always so i will be rehabbing that stupid thing again for a few weeks and wearing a damn belt pretty much all the time.

meal 1
16oz tilapia
1/2 cup cream of rice w/sugar free jelly
meal 2
protein cakes w/ sugar free jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1 1/4 cups basmatti rice
meal 4
16oz ground turkey w/mustard
1 1/4 cup basmatti rice
meal 5
16oz turk
1/2 bag broc

[guns01]

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

Guns, what's your take on rolling right from weights to cardio? You take anything, bcaa, etc..between weights and cardio?
I'm sure time of day and how extensive the weight session is comes into play?

if i were doing it for pure fatloss at this point i wouldnt do it. i am only doing it to get ahead of progress and to get my actual cardio up right now and just a little fat loss haha. i consume my intra md during my workout so i am already getting protein and carbs while i am training so i should be pretty covered for that short session of cardio during training. i only do the added cardio in on arms and secondary training days right now because they arent taxing and are more of pump workouts than anything. as soon as i start getting in range of my actual prep i will go to standard cardio only fasted

[whitetail]

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

today:

arms/cardio
10 min treadmill warmup
rope pressdowns 70x10 80x10 90x10
dual rope pressdowns 100x10 110x10 120x10 120x10
lying db extensions 40x10 45x10 55x10 60x10
sm close grip bench 135x8 185x8/2 (these are done to the neck elbows flaring at the bottom for max stretch. very awkward to get used to)
standing bb curls 30x20 40x20 60x20 70x20
incline db curls 25x8/4 (all the other db were taken so i made do with 4 sec contractions and super slow negs. these really hurt bad)
hs preachers 35x8 45x8 55x8 65x8
20 mins incline treadmill walking (hate it)

done for the day. i normally would do cardio am fasted but since today was arms only i decided to only get in a small meal and then roll in and do cardio immediately after training. arms only takes 30-45 mins most of the time so i can push the pace and get some good work in on both. good workout overall and still feeling strong across the board.


meal 1
protein cakes w/sugar free jelly
2 tblspn coconut oil
intra workout
2 scoops intra md
meal 2
16oz tilapia
2 1/4 cups basmatti rice
meal 3
16oz ground turkey w/mustard
3/4 cup cream of rice w/ sugar free jelly
meal 4
16oz turk
3/4cup cream of rice w/sugar free jelly
meal 5
16oz ground turk
2 1/4 cup basmatti rice

Guns, what's your take on rolling right from weights to cardio? You take anything, bcaa, etc..between weights and cardio?
I'm sure time of day and how extensive the weight session is comes into play?

[guns01]

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

today:

cardio only

30 min fasted treadmill

nothing special today really. i tried that new fat burner product powder today. i will log what the name is tomorrow but it wasnt to strong but it def increased the heat output. i sweated like a champ


meal 1
16oz tilapia
1/2 cup cream of rice w/sugar free jelly
meal 2
protein cakes w/ sugar free jelly
(tried these with steel cut oats today. this is a def no go)
meal 3
16oz tilapia
1 1/4 cups basmatti rice
meal 4
16oz ground turkey w/mustard
1 1/4 cup basmatti rice
meal 5
16oz turk
1/2 bag broc

[Trixie]

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

Yea, Yea, Yea; haten the treadmill but still put in mega time on it. That's the dedication that you bring to the table. There's No one else like you guns. You are 'THE MAN'
Can't wait to see you this year.
~Trixie~

[guns01]

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

today:

arms/cardio
10 min treadmill warmup
rope pressdowns 70x10 80x10 90x10
dual rope pressdowns 100x10 110x10 120x10 120x10
lying db extensions 40x10 45x10 55x10 60x10
sm close grip bench 135x8 185x8/2 (these are done to the neck elbows flaring at the bottom for max stretch. very awkward to get used to)
standing bb curls 30x20 40x20 60x20 70x20
incline db curls 25x8/4 (all the other db were taken so i made do with 4 sec contractions and super slow negs. these really hurt bad)
hs preachers 35x8 45x8 55x8 65x8
20 mins incline treadmill walking (hate it)

done for the day. i normally would do cardio am fasted but since today was arms only i decided to only get in a small meal and then roll in and do cardio immediately after training. arms only takes 30-45 mins most of the time so i can push the pace and get some good work in on both. good workout overall and still feeling strong across the board.


meal 1
protein cakes w/sugar free jelly
2 tblspn coconut oil
intra workout
2 scoops intra md
meal 2
16oz tilapia
2 1/4 cups basmatti rice
meal 3
16oz ground turkey w/mustard
3/4 cup cream of rice w/ sugar free jelly
meal 4
16oz turk
3/4cup cream of rice w/sugar free jelly
meal 5
16oz ground turk
2 1/4 cup basmatti rice

[guns01]

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

today:

cardio only

30 min treadmill am fasted


meal 1
16oz tilapia
2 organic sugar free waffles
1 1/4 cup basmatti rice
meal 2
protein cakes w/sugar free jelly
meal 3
16oz tilapia
2 1/4 cups basmatti rice
meal 4
16oz turk
2 1/4 cups basmatti rice
meal 5
16oz ground turk
2 1/4 cups basmatti rice

[gusto77]

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

today:

back
10 min treadmill warmup
rumble roller work and stretching
sm bent rows 75x10/3(warmups) 145x10 195x10 245x10 295x10 345x10
db pullovers ss 55x12ss 60x12ss 65x12ss 70x12ss
machine chins ss x8/4
rack pulls 405x1/10 these were done as singles with 10sec pause between each rep
db shrugs 55x10 70x10 75x10 (3sec contraction)

done for the day. for the second zero carb day i actually felt damn good and strong. moved some really good weight around and got it done really quickly. my cardio conditioning is def getting better cause i am not huffing and puffing as bad and i am recovering way faster between sets. so overall a good day today. i also got two new sponsorship offers today. cant beat that and i am def taking the one offer for sure.


meal 1
16oz tilapia
2 tblspn coconut oil
meal 2
16oz tilapia
2 tblspn coconut oil
intra workout
3 scoops intra md
meal 3
16oz ground turkey w/mustard
1/2 cup saurkraut
meal 4
16oz turk
1/2cup saurkraut
meal 5
16oz ground turk
half bag broc

Awesome about the sponsors brother! And agreed on the cardio. My shit was bad just two weeks ago carrying around al that water.... have a feeling my BP was likely quite high too. Feeling great now.

[Trixie]

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

Great job!!!

Sponsors are a good thing and you are really cranking it out. Time to plan my vacations.
~Trixie~

[guns01]

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

today:

back
10 min treadmill warmup
rumble roller work and stretching
sm bent rows 75x10/3(warmups) 145x10 195x10 245x10 295x10 345x10
db pullovers ss 55x12ss 60x12ss 65x12ss 70x12ss
machine chins ss x8/4
rack pulls 405x1/10 these were done as singles with 10sec pause between each rep
db shrugs 55x10 70x10 75x10 (3sec contraction)

done for the day. for the second zero carb day i actually felt damn good and strong. moved some really good weight around and got it done really quickly. my cardio conditioning is def getting better cause i am not huffing and puffing as bad and i am recovering way faster between sets. so overall a good day today. i also got two new sponsorship offers today. cant beat that and i am def taking the one offer for sure.


meal 1
16oz tilapia
2 tblspn coconut oil
meal 2
16oz tilapia
2 tblspn coconut oil
intra workout
3 scoops intra md
meal 3
16oz ground turkey w/mustard
1/2 cup saurkraut
meal 4
16oz turk
1/2cup saurkraut
meal 5
16oz ground turk
half bag broc