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

    1. #1531
      MOUNTAIN-MAN's Avatar
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      Default Re: Follow Along G's Run to the NA's



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      stromboli and pizza is ;planned for today
      Omg ur killing me

    2. #1532
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      Default Re: Follow Along G's Run to the NA's

      Donair for me tpdsy


      Dream Big and create it...


    3. #1533
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      Default Re: Follow Along G's Run to the NA's

      today:

      back
      10 min treadmill warmup
      did some trigger point release stuff with a lacross ball on my back
      hs iso low rows 45x10 25x10/2(warmups) 45x10 70x10 95x10 115x10
      scap stretch pulldowns 100x10(feel set) 140x8 160x8 180x8(to heavy) 140x8
      ng low cable rows 100x10(feel set) 140x10 180x10 180x10
      rack pulls 135x5 205x5 225x5 255x5 275x5 315x14(challenge set)
      one arm sup pulldowns 25x10 35x10 45x10 55x10
      banded hypers (red med band) x17 x12 x12

      done for the day. trained at a different gym today so i actually got to use the hammer low row machine. back is probably pretty wrecked from the new movement and angles. everything feels pretty good other than the stupid forearms and the aggervating lower back crap. overall i would say a really effective and productive workout today and i feel pretty good.

      meal 1
      16oz top round steak
      2tblspn coconut oil
      meal 2
      protein cakes
      intra workout meal
      3 scoops intra md w/ gallon water
      meal 3
      16oz turkey burgers w/cheese
      8oz sweet potato
      meal 4
      some sort of sandwiches or something bad(havent decided just yet)
      meal 5
      16oz bbq chicken
      2tbl spn coconut oil
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    4. #1534
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      Default Re: Follow Along G's Run to the NA's

      Different gym today. You will be hurting like hell. I love to look at your workouts cause you are 'The Bomb' luv you to death.
      ~Trixie~

    5. #1535
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      Default Re: Follow Along G's Run to the NA's

      today:

      arms
      10 min treadmill warmup
      incline db curls 15x15 20x15/2(warmups) 25x15 30x15 35x15(12) 35x14(1) 3d set was straight reps stood up and did hammers to failure 4th set was straight reps then an iso hold as long as i could hold it
      machine curls 60x15 70x15(to heavy) 60x15 60x15 60x15
      reverse bb curls 30x15 40x15 50x15 60x15 70x15(ouch heavy)
      straight bar pressdowns 120x30 150x30 180x30(5)(1) 200x30(10)(1) 3d set was straight reps 5 forced and 10 sec iso hold partner pushing against it. 4th set same with 10 forced reps and iso hold
      bench dips x15 x12 x20 (snuck another 10 in after a short break because training buddy did 25 on his last set and i couldnt be shown up)
      lying db extensions 35x12/3 was hitting close to failure at 12 so i couldnt move up any.

      got a little bit nasty and silly today. killer pump and got into a little comp back and forth with my strong man buddy. so it was an insane day.

      meal 1
      16oz top round steak
      2tblspn coconut oil
      meal 2
      protein cakes
      intra workout meal
      2 scoops intra md w/ gallon water
      meal 3
      16oz turkey burgers w/cheese
      8oz sweet potato
      meal 4
      16oz new york strip steaks trimmed as best as possible
      8oz red potato
      meal 5
      16oz bbq chicken
      2tbl spn coconut oil
      TGBSupplements REP

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    6. #1536
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      Default Re: Follow Along G's Run to the NA's

      Looks like you went to failure quite a bit today. Thinking you should have saved something for your better half . LOL You are really getting it done, great work can't wait to see you!
      ~Trixie~

    7. #1537
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      Default Re: Follow Along G's Run to the NA's

      That stuffed chicken with cheese and asparagus actually sounds good to me.

    8. #1538
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      Default Re: Follow Along G's Run to the NA's

      today:

      back(secondary)
      10 min treadmill warmup
      meadows rows 25x10/3(warmups) 45x10 70x10 90x10 100x10
      db pullovers 45x10 55x10 65x10 75x10
      swiss bar stretch pulldowns 100x10 120x10 140x10 160x10
      one arm sup pulldowns 35x10 40x10 50x10 60x10

      done for the day. and my forearms are yet again tore all to hell. i went to shake a dudes hand today and gave prob one of my weakest grip handshakes of my life. it hurts to grip anything with both hands lol. funny but it isnt to bad when i am warmed up but afterwards it is pretty freaking bad. as for back nice session and i can tell i am getting quite a bit stronger cause everything is getting very easy to do even the heavier end stuff.

      meal 1
      16oz top round steak
      2tblspn coconut oil
      meal 2
      protein cakes
      intra workout meal
      2 scoops intra md w/ gallon water
      meal 3
      16oz turkey burgers w/cheese
      8oz sweet potato
      meal 4
      16oz new york strip steaks trimmed as best as possible (got these on sale for cheap)
      8oz red potato
      meal 5
      16oz bbq chicken
      2tbl spn coconut oil
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    9. #1539
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      today:

      legs
      10 min stepmill warmup
      rumble roller and lacross ball work
      seated leg curls 90x10 90x10 105x10(warmups) 120x10 135x10 150x10 165x10 180x10 180x10
      sl deads 90x8 145x8 195x8 245x8 295x8 90x8
      banded leg press 90x20 180x20 270x20 360x20 450x20 540x20(1) one 10 sec iso hold at the end of the 6th set
      squats 185x15 225x15 265x15 245x15
      lying leg curls 100x12 100x12(x5)(10)(1) last set was straight reps then forced reps then partials out of the bottom and then a 10 sec iso hold at the end. ouch

      this was probably one of the hardest and nastiest leg sessions i have done in a very long time. it was brutal and wrecked me. legs are destroyed from top to bottom. so i would rate it as an excellent workout. and the leg presses with bands followed by squats are just plain stupid haha.


      meal 1
      16oz top round steak
      2tblspn coconut oil
      meal 2
      protein cakes
      intra workout meal
      3 scoops intra md w/ gallon water
      meal 3
      16oz turkey burgers w/cheese
      8oz sweet potato
      meal 4
      12 whole egg sandwiches
      meal 5
      16oz bbq chicken
      2tbl spn coconut oil

      i also had 2 krispy kreme doughnuts today. yep they were delicious
      TGBSupplements REP

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    10. #1540
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      today:


      i also had 2 krispy kreme doughnuts today. yep they were delicious
      There's got to be a way to cut on only Krispy kremes. Say one meal a day of 2 Krispy kremes and nothing else but water and gear. It's gotta work.

    11. #1541
      MOUNTAIN-MAN's Avatar
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      Default Re: Follow Along G's Run to the NA's

      i also had 2 krispy kreme doughnuts today. yep they were delicious
      Lucky u I had d&d chocolate flavored coffee

    12. #1542
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by gusto77 View Post
      There's got to be a way to cut on only Krispy kremes. Say one meal a day of 2 Krispy kremes and nothing else but water and gear. It's gotta work.
      if their is a way we will figure it out haha. then again i am pretty sure the carbs in them are great and good for you. with that said i think if you do that leg session i did yesterday you probably could have a dozen and still be ahead of the game
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    13. #1543
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      Default Re: Follow Along G's Run to the NA's

      today:

      chest/delts
      10 min treadmill warmup
      rotator cuff work
      banded db press 25x8 45x8 65x8 80x8 ds85x8ds 65x8ds 50x8
      incline bb press (speed) 135x6 155x6 175x6 195x6 225x6 (had a couple more in me but the dude next to me was coughing and hacking everywhere and not covering his mouth so i hung it up and moved)
      stretch pushups x17(1) x14(1) x12(1) second number is partner pressing iso hold for 10 secs
      machine flyes 105x15(1) second number is partner pressing iso hold at the mid point for 8 secs
      seated db lats 10x20 25x15 30x10
      reverese pec deck 60x15(1) 75x15(1) 75x15(1) just a 10 sec iso hold for the second number
      machine press 90x15 140x10

      done for the day. session started off freaking awesome today until i hit the second movement and sir disgusting i have no freaking manners rolled up coughing and hacking all over everything. we finished up and moved away and tried to stay as far away from the ass hole as possible. it was horrible. dude has no respect or manners for anyone around him and you could hear him hacking and coughing on the other side of the gym. he didnt cover his mouth one single time the whole time we were in there. unbelievable how disrespectful and selfish some people are. i complained to the manager on the way out and told them they would probably want to clean the gym big time and ask the guy not to come back until he is better. i am still pretty heated about the whole situation myself.


      meal 1
      16oz top round steak
      2tblspn coconut oil
      meal 2
      protein cakes
      intra workout meal
      2 scoops intra md w/ gallon water
      meal 3
      16oz turkey burgers w/cheese and onions
      8oz sweet potato
      meal 4
      16oz new york strip steaks trimmed as best as possible(last pack dang it)
      8oz red potato
      meal 5
      16oz bbq chicken
      2tbl spn coconut oil
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    14. #1544
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by gusto77 View Post
      There's got to be a way to cut on only Krispy kremes. Say one meal a day of 2 Krispy kremes and nothing else but water and gear. It's gotta work.
      For sure!! Rake says if you only eat sugar for days in a row and nothing else you will definitely cut. My problem is that I have a KK store 1 block away so I haven't had their donuts for 6 years. Still have 2 fundraising cards in my wallet. Just STOP talking about them.
      ~Trixie~

    15. #1545
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      Default Re: Follow Along G's Run to the NA's

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      Quote Originally Posted by Trixie View Post
      For sure!! Rake says if you only eat sugar for days in a row and nothing else you will definitely cut. My problem is that I have a KK store 1 block away so I haven't had their donuts for 6 years. Still have 2 fundraising cards in my wallet. Just STOP talking about them.
      ~Trixie~
      that's cal control and you will lose weight. we want to eat doughnuts hold muscle and still get ripped lol. now let's figure out that forumla
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