Follow Along G's Run to the NA's

[guns01]

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

today

cardio/arms

30 min incline treadmill am fasted
dante vacuums 3x 15 sec

cable press downs 80x20 90x20 100x20 110x20 120x20 130x20 140x20
close grip bench rp 135x15 185x12 205x4 rp 205x11rp x5
floor skullies rp 60x15 90x12 100x4 rp 110x11rp x5
one arm machine curls 20x20 30x20 40x10 50x10 60x10
one arm db preachers 25x10 30x10/3
db hammers (thumb over) 25x12 30x12 35x12

done for the day. somehow and dont ask how i freaking forgot to do abs. all good i will double up tomorrow so no worries. nasty strong and stupid pump again today. i actually improved on my numbers but not enough to make the climb next week. goals for the upcoming week in the back of my mind now haha. had an excellent pace today and had absolutely zero issues. well let me back up. my freaking legs are 100% destroyed from weds still. sore as hell. so obviously this has been one hell of a good training week. got a road trip tomorrow so training and cardio will be pretty close together and time will be pressed. cant miss it or skip anything and i will get the work in. very good day in the books. cheat on deck tomorrow. so that's pure motivation in itself


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1/4tsp salt
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
1 cup broc
meal 6
8oz turkey
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms

[Pushtoday]

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

What’s the cheat meal gonna be? [emoji487] [emoji488] [emoji510]


Sent from my iPhone using Tapatalk

[guns01]

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

What’s the cheat meal gonna be? [emoji487] [emoji488] [emoji510]


Sent from my iPhone using Tapatalk

got a road trip tomorrow and since it's mother's day weekend. the wife wants cheese cake factory. so i am going to get a nasty huge cheese burger and either the brownie or a big ass slice of cheese cake. i say that now but when they put a menu in front of me, we will see. that or she will change her mind about locations to eat 15 times.

[Pushtoday]

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

That sounds like heaven!


Sent from my iPhone using Tapatalk

[guns01]

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

That sounds like heaven!


Sent from my iPhone using Tapatalk

since i have been hard core dieting for so long and went so long without cheats man. this is what i live for through the week. i love my conditioning and how well i have done but that is nowhere near as fun to look forward to than so good nasty food. I know it's terrible but i am a closet fat kid haha

[BABY1]

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

The Cheesecake Factory menu is like a novel! Order up something from every page,lol. Happy Moms Day to your sweetie!

[guns01]

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

yesterday

cardio/abs/back/calves

30 min incline treadmill am fasted

dante 3/4 crunches 3/4 stack x25 full stack x31
mag sup grip pulldowns 70x8 85x8 100x8 120x8 140x8 160x8
one arm machine rows 80x8 100x8 120x8 140x8 160x8
hypers x15/4
standing bent over low row 40x8 55x8 70x8/2
one arm sup pulldowns 40x8 50x8 60x8/2
seated calf raise 50x8 75x8 100x8 125x8

done for the day. had to travel today so cardio and training were squeezed together very close. got this session done and out in less than an hour. so the pump and pace were absolutely insane. trained with the mrs and we literally went back to back movement to movement the entire duration. traveled and even though i said i would never do it again i had immodium. yep and again paying for it haha. i was also up to midnight because of a going away party. so sunday is going to be rough and monday probably will be as well. it was all worth it though. i got my free meal in haha.

Free Meal Day




meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1/4tsp salt
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
1 cup broc
meal 6
8oz turkey
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms
Free Meal (epic)
Stuffed Cheese burger
Fries
Brownie sundae
Had a small cake from gas station on the drive because i was starving to death. so cals got much higher than i would have liked. going to fuel some serious intensity sessions this week

[BABY1]

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

Lmao, descripte to a Master visualizer! It looks ike you enjoyed that meal, training with your woman, ....and shit!

[guns01]

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

Lmao, descripte to a Master visualizer! It looks ike you enjoyed that meal, training with your woman, ....and shit!

you should see the detail in my hand written logs. i just do a brief summary on here but that one, i track every single aspect of everything haha

[Pushtoday]

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


Yours was probably better than this...[emoji200][emoji201]


Sent from my iPhone using Tapatalk

[guns01]

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

Yours was probably better than this...[emoji200][emoji201]


Sent from my iPhone using Tapatalk

you know it man. it was epic and i didnt have time to enjoy the view at all haha

[BABY1]

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

you know it man. it was epic and i didnt have time to enjoy the view at all haha

Lmao, you mad scarfer you!

[guns01]

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

Lmao, you mad scarfer you!

i was absolutely freaking starving. as a matter of fact, i am starving 24/7 and it sucks haha

[guns01]

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

today

cardio/abs/back

30 min incline treadmill am fasted
dante vacuum 3 sets 15sec

hanging knee up x15/4
meadows rows 25x20 50x15 75x12 100x4 rp 125x10rp x4rp x2
hs iso pull down rp 45x15 70x12 90x4 rp115x14rp x2
bent over low row 70x10 85x10 100x10 120x10
deads 135x6 185x6 225x6 275x6 325x6

done for the day. another really good and strong day in today. we were a tad bit pressed for time so the tempo was quick. that allowed for still getting heavy but a nice pump as well. made some improvements on numbers from last week so i will be moving up in weight on a couple things. no issues at all today. guts are good to go and no lagging back ups from the immodium over the weekend. so happy with the start of the week and looking good. i am starving like a mfer though. every free meal day stokes the crap out of my metabolism and i think it makes my appetite way worse. still worth it though.

low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1/4tsp salt
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
1 cup broc
meal 6
8oz turkey
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms

[guns01]

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

today

cardio/calves/chest/delts

30 min incline treadmill am fasted
dante vacuum 3sets 15sec

leg press calf raise 235x20 255x20 275x20 295x20
tibia raise 50x20/4
machine incline press rp 90x20 105x20 120x20 150x15 180x12 225x4 rp260x12rp x4
decline bb press rp 135x15 185x12 205x4 235x11rp x5
machine press rp 150x15 180x12 220x4 rp230x10rp x4rp x2
machine shoulder press rp 120x15 130x12 140x4 rp 150x11rp x5
bb lat raise 20x10 30x10 20x10/2

done for the day. took quite a bit to get going and feeling good today. not that anything hurt but i would get a weak feeling and then by my top end set i would rock it out. so kind of weird but could have been the pace. exercise order wasnt the one i had planned but we were not waiting. so i rolled with it this way instead. unreal pump going on and no issues with the training at all. now my achelles(sp) is a little tight and tender, so i went easy on calves. i think the cardio is beating it and my ankles up pretty good from my body fat being so low and being quite dry. all in all one excellent day and i made progress on numbers. so a little slow strength wise coming out but topped out extra nicely. got a refeed tomorrow, so should finish the week off even better.


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1/4tsp salt
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
1 cup broc
meal 6
8oz turkey
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms