Follow Along G's Run to the NA's

[guns01]

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

today:

chest/shoulders (pump day)
10 min treadmill warmup
rotator cuff work
machine flyes 75x15 90x15/2(warmup) 105x10ss 120x10ss 135x10ss 150x10ss
pec minor dips ss x20/4
standing db lats 10x20 15x20 20x20 (warmups)ss 25x8ss 30x8ss 35x8ss 40x8ss
pec minor dips ss x20 x18 x18 x17
rear delt cable crossovers ss 20x15(15)ss 25x15(15)ss 30x15(15)ss 35x15(15)ss
pec minor dips x16 x14 x12 x11
db shoulder press ss 80x8ds 70x8ds 60x8 into ss
pec minor dips x9

this was only a volume pump day. read it and it is by far worse in person than on paper. my chest and shoulders are freaking wrecked.

meals

meal 1
12 whole egg sandwiches on ezekel toast w/ light mayo
16oz sweet potato
meal 2
75g myfusion probiotic pro 3cups almond milk
2 tbl spn almond butter and 100g cream of wheat w/ sugar free chocolate syrup
meal 3
12 whole eggs w/cheese
8oz sweet potato
meal 4
16oz skirt steak
8oz sweet potatoes
meal 5
100g whey shake

4 hours at the pool and 2 gals of water down so far. i may break 2 and a half to 3 today

[guns01]

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

I think I'm gonna do rack pulls next week myself.

i dropped full deads awhile ago. i dont think i need a ton of more work to my legs so i figure i will maximize the back using this movement as opposed to full deads. i think it is far more effective at targeting the back anyway at least for me it is

[animal87]

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

I think I'm gonna do rack pulls next week myself.

[MOUNTAIN-MAN]

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

today:

back
10 min treadmill warmup
cable pullovers 40x20 55x20 70x20 (lat warmups)
meadows rows 25x15 35x15/2 70x8 90x8 115x8 135x8 (super super heavy for me today)
rack deads ss 135x5 185x5 225x5 275x5 (warmups) 365x4ss 365x4ss 365x4ss 365x4ss 365x4ss
chins ss x10 x8 x8 x6 x5 (lost strength on these really quickly and going from racks to these is super silly)
stretchers 50x10 75x10 85x10
banded hypers x15(10)/3 did these with a medium red band and first number is banded and second is after dropping the band

todays back session should be called the back wrecker. my mid and lower back are still pumped and trashed. lats pumped up really good but the mid and lower back seems to have taken the brunt of the attack. so much so that people pointed out to me that you could see my spinal errectors poking through my sweatshirt haha. now hopefully it will start to grow freaky after that one and the many more to come. abs are much better and calves arent no where near as sore as i figured they would be. prob going to hammer those with the workout tomorrow


meals:

meal 1
12 whole egg sandwiches on ezekel toast w/ light mayo
16oz sweet potato
meal 2
75g myfusion probiotic pro 3cups almond milk
2 tbl spn almond butter and 100g cream of wheat w/ sugar free chocolate syrup
meal 3
12 whole eggs w/cheese
8oz sweet potato
meal 4
16oz chicken breast
8oz red poetatoes
meal 5
100g whey shake

identical eating day as yesterday. i know i am boring haha

2 and a half gal of water

Nice my back would be a wreck after that

[guns01]

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

today:

back
10 min treadmill warmup
cable pullovers 40x20 55x20 70x20 (lat warmups)
meadows rows 25x15 35x15/2 70x8 90x8 115x8 135x8 (super super heavy for me today)
rack deads ss 135x5 185x5 225x5 275x5 (warmups) 365x4ss 365x4ss 365x4ss 365x4ss 365x4ss
chins ss x10 x8 x8 x6 x5 (lost strength on these really quickly and going from racks to these is super silly)
stretchers 50x10 75x10 85x10
banded hypers x15(10)/3 did these with a medium red band and first number is banded and second is after dropping the band

todays back session should be called the back wrecker. my mid and lower back are still pumped and trashed. lats pumped up really good but the mid and lower back seems to have taken the brunt of the attack. so much so that people pointed out to me that you could see my spinal errectors poking through my sweatshirt haha. now hopefully it will start to grow freaky after that one and the many more to come. abs are much better and calves arent no where near as sore as i figured they would be. prob going to hammer those with the workout tomorrow


meals:

meal 1
12 whole egg sandwiches on ezekel toast w/ light mayo
16oz sweet potato
meal 2
75g myfusion probiotic pro 3cups almond milk
2 tbl spn almond butter and 100g cream of wheat w/ sugar free chocolate syrup
meal 3
12 whole eggs w/cheese
8oz sweet potato
meal 4
16oz chicken breast
8oz red poetatoes
meal 5
100g whey shake

identical eating day as yesterday. i know i am boring haha

2 and a half gal of water

[guns01]

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

I missed something.... what training set up are you doing?.... how does it differ from before?.... Love the diet man..... that's exactly how Im modeling mine right now... two large egg meals a day... cheap/ quick/ and easier for me to choke down than meat. Come winter bulker Ill be hitting about 2 dozen a day as well.

let me tell you also gusto these training setups are stupid brutal. give them a try as i go along. i havent been this beat up and sore in a very long time. my legs feel like i just finished scout swimmer school after the marathon run on legs monday. 12 sets of squats was just the icing on the cake and i am a leg training monster that broke my own self off haha

[guns01]

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

I missed something.... what training set up are you doing?.... how does it differ from before?.... Love the diet man..... that's exactly how Im modeling mine right now... two large egg meals a day... cheap/ quick/ and easier for me to choke down than meat. Come winter bulker Ill be hitting about 2 dozen a day as well.

i started it on monday man. i used to break it down quads mon chest/bis tues delts/traps weds back/tri thrus hams friday and off sat and sunday. now it is just all out craziness with lots of tweaks and different muscles being attacked on different days and legs are all in one session. my diet will also change at some point in sept because i am bringing on a new coach for my offseason and prep for 2015 big show run. as for the eggs i love them and if beef doesnt go down i will be hammering 3-4 12 egg meals and maybe a chicken meal or two. these prices on food is just plain stupid. i did the math on my steaks and it is right at or just over 40 bucks a day. no way i am putting that kind of money into beef

[gusto77]

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

today:

of day ( dont freak out this is how the plan for the training is setup haha)

15 min hiit cardio stepmill 1min level 9 3 min level 4 for the duration

standing calf raises 225x8/8 30 secs rest in between each set

done for the day
cardio still sucked ass and the wheels filled up with blood again. that makes it suck even more so. my whole body is sore as hell. i was supposed to get abs in today but they are still way to sore to hit again this soon. i think my calves may be that bad tomorrow as well lol. this training setup is no freaking joke that's for sure


meals:

meal 1
12 whole egg sandwiches on ezekel toast w/ light mayo
16oz sweet potato
meal 2
75g myfusion probiotic pro 3cups almond milk
2 tbl spn almond butter and 100g cream of wheat w/ sugar free chocolate syrup
meal 3
12 whole eggs w/cheese
8oz sweet potato
meal 4
16oz chicken breast
8oz red poetatoes
meal 5
100g whey shake

I missed something.... what training set up are you doing?.... how does it differ from before?.... Love the diet man..... that's exactly how Im modeling mine right now... two large egg meals a day... cheap/ quick/ and easier for me to choke down than meat. Come winter bulker Ill be hitting about 2 dozen a day as well.

[guns01]

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

today:

of day ( dont freak out this is how the plan for the training is setup haha)

15 min hiit cardio stepmill 1min level 9 3 min level 4 for the duration

standing calf raises 225x8/8 30 secs rest in between each set

done for the day
cardio still sucked ass and the wheels filled up with blood again. that makes it suck even more so. my whole body is sore as hell. i was supposed to get abs in today but they are still way to sore to hit again this soon. i think my calves may be that bad tomorrow as well lol. this training setup is no freaking joke that's for sure


meals:

meal 1
12 whole egg sandwiches on ezekel toast w/ light mayo
16oz sweet potato
meal 2
75g myfusion probiotic pro 3cups almond milk
2 tbl spn almond butter and 100g cream of wheat w/ sugar free chocolate syrup
meal 3
12 whole eggs w/cheese
8oz sweet potato
meal 4
16oz chicken breast
8oz red poetatoes
meal 5
100g whey shake

[guns01]

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

The myofusion helps my belly because of the probiotics I can eat more if I have two scoops 2 hrs before big meal

i would start with one and see if that helps. then if not i dont see an issue with having 2. once i get rolling 100% i will have 1 scoop with each of my meals same as you are thinking

[MOUNTAIN-MAN]

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

The myofusion helps my belly because of the probiotics I can eat more if I have two scoops 2 hrs before big meal

[guns01]

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

Guns, I sure hope you are feeling better. This stomach thing hung on for 4 days and still haven't totally gotten back to normal.

mine took 3 days total to balance out and then i am still almost back to good. not dying anymore but still a little woozy

[Trixie]

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

Guns, I sure hope you are feeling better. This stomach thing hung on for 4 days and still haven't totally gotten back to normal.

[MOUNTAIN-MAN]

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

today:

chest/delts/back/tri
10 min treadmill warmup
rotator cuff work
banded hs press 45x15/3 70x6 90x6 115x6 135x6
incline flye ss 35x8ss 45x8ss 50x8ss 55x8ss
incline bb press 135x12/4
machine fly ss 90x10ss 105x10ss 120x10ss 135x10ss
pec minor dips/dips x8(10) x8(7) x8(5) x8(3)
banded sm jm 135x8 155x8 135x8 135x8
rear delt cable crosses 25x15 30x15 35x15 40x50 (bottom 1/4 partials)
ng medium grip pulldowns 85x20 100x17 120x14 140x11 160x8

wow done for the day. as the layout of the workout it was freaking insane and brutal. good one though and it broke me off.

meals:

meal 1
16oz breakfast steak
16oz sweet potato
meal 2
75g myfusion probiotic pro 3cups almond milk
2 tbl spn almond butter and 100g cream of wheat w/ sugar free chocolate syrup
meal 3
12 whole eggs w/cheese
8oz sweet potato
meal 4
16oz porterhouse
16oz baked potato with cheese
meal 5
100g whey shake

Nice porterhouse great choice

[guns01]

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

today:

chest/delts/back/tri
10 min treadmill warmup
rotator cuff work
banded hs press 45x15/3 70x6 90x6 115x6 135x6
incline flye ss 35x8ss 45x8ss 50x8ss 55x8ss
incline bb press 135x12/4
machine fly ss 90x10ss 105x10ss 120x10ss 135x10ss
pec minor dips/dips x8(10) x8(7) x8(5) x8(3)
banded sm jm 135x8 155x8 135x8 135x8
rear delt cable crosses 25x15 30x15 35x15 40x50 (bottom 1/4 partials)
ng medium grip pulldowns 85x20 100x17 120x14 140x11 160x8

wow done for the day. as the layout of the workout it was freaking insane and brutal. good one though and it broke me off.

meals:

meal 1
16oz breakfast steak
16oz sweet potato
meal 2
75g myfusion probiotic pro 3cups almond milk
2 tbl spn almond butter and 100g cream of wheat w/ sugar free chocolate syrup
meal 3
12 whole eggs w/cheese
8oz sweet potato
meal 4
16oz porterhouse
16oz baked potato with cheese
meal 5
100g whey shake