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

    1. #1576
      Trixie's Avatar
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      Default Re: Follow Along G's Run to the NA's



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      Quote Originally Posted by gusto77 View Post
      Hell yes bro. Happy to see your hard work paying off for you.
      Great job guns, bet the wife is loving the extra lat handles. LOL

      Side note, a pound of turkey meat loaf with 2 cups of rice is very impressive. You never cease to amaze me.
      ~Trixie~

    2. #1577
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Trixie View Post
      Great job guns, bet the wife is loving the extra lat handles. LOL

      Side note, a pound of turkey meat loaf with 2 cups of rice is very impressive. You never cease to amaze me.
      ~Trixie~
      we had three made up so i have plenty of leftovers haha. its nice to have turkey with some goodies in it lol and ketchup
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    3. #1578
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      Default Re: Follow Along G's Run to the NA's

      today:

      legs
      10 min stepmill warmup
      rumble roller and stretching
      lying leg curls 60x10/3 70x10(warmups) 100x15 120x12 130x10 ds140x8ds 120x8ds 100x8
      pause squats 135x10/2(warmups) 195x5 195x10(warmups) 235x5 255x5 290x5 290x20(this was a challenge set to failure with no pauses)
      single leg machine press 160x15x12x10x8x6x6 (10 sec rest after each round)
      ham killers x14 x9 x8
      sl deads 145x15/2

      great leg day. felt really good and no issues at all for a change.

      meal 1
      16oz ground turkey
      2tblspn coconut oil
      meal 2
      protein cakes
      2 tbl spn coconut oil
      intra workout meal
      4 scoops intra md w/ gallon water
      meal 3
      16oz turkey w/sugar free maple syrup
      meal 4
      16oz new york strip steaks
      2 large baked potatoes with cheese
      large green salad w/ranch
      meal 5
      16oz grilled bbq chicken w/ ketchup
      2tbl spn coconut oil
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    4. #1579
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      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today:

      chest/shoulders
      10 min treadmill warmup
      sm decline press 135x25 155x25 185x17 205x16 225x14 245x12 265x9
      bb bench press 165x5 195x5 215x5 265x5 275x5
      incline db press 65x8 75x8 75x8 ds75x8ds 60x8ds 50x9(1) forced stretch on final drop
      reverse peck deck fly 75x30/3
      machine press (top half only) 120x10 140x10 140x9
      db lats 20x10 25x10 30x10 35x10(20) (partial swings on last set)

      done for the day. good strong session today. speed is great even after doing all those reps on the decline. got a really good pump also. it is super stupid cold so i can already tell my shoulders wrists and elbows are going to be brutal for the next little bit. going to hit back tomorrow and take off tues and weds this week. a nice little shift in sched to mess with my body haha

      meal 1
      16oz ground turkey
      2tblspn coconut oil
      meal 2
      protein cakes
      2 tbl spn coconut oil
      intra workout meal
      2 scoops intra md w/ gallon water
      meal 3
      16oz turkey w/sugar free maple syrup
      meal 4
      16oz turkey w/mustard
      2 cups basmatti rice
      meal 5
      16oz grilled chicken w/cheese
      2tbl spn coconut oil
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    5. #1580
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      Default Re: Follow Along G's Run to the NA's

      yesterday:

      back
      10 min treadmill warmup
      rumble roller and stretching
      one arm db rows 50x8 65x8 80x8(warmups) 100x8 120x8 ds140x8ds 120x8ds 100x8ds
      partial scap pulldowns (ng) 100x8 120x8 140x8 160x8(1) last set had a 20sec forced stretch
      tbar rows (pg) 45x10 70x10 90x10 (this machine setup is a ***** to use. it puts a ton of pressure on your gut and chest but i used it to change it up a bit. it crushes the boys a bit also if not in the right spot)
      db pullovers 50x12 65x12 65x12
      bb shrugs 135x12 185x12 225x12
      banded hypers (heavy band) x12 x12 x11

      done for the day. gym was absolutely stupid packed due to holiday. so right off the bat i was irritated and got a head ache haha. workout took freaking forever to get done. it was a really good session considering all the people in the way and lots of waiting.

      meal 1
      16oz ground turkey
      1 1/4 cup oats
      meal 2
      protein cakes
      2 tbl spn coconut oil
      intra workout meal
      3 scoops intra md w/ gallon water
      meal 3
      16oz turkey w/sugar free maple syrup
      meal 4
      pep and cheese pizza and a couple chocolate chip cookies
      meal 5
      16oz grilled chicken w/cheese

      cheat meals will be coming out pretty soon as i tighten down even more. may go to 1 cheat a wk in a wk or 2. cals will also start to steadily come down also
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    6. #1581
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      Default Re: Follow Along G's Run to the NA's

      today:

      cardio/therapy

      20 min am fasted treadmill

      got my therapy work done today and felt great when it was finished. i would say tonight right now my back is 100% perfect. that's freaking awesome for me for a change. i made the decision today to go ahead and jump into a prep starting monday. it will put me about 8wks ahead of my actual start time but hey i can have a cheat meal or 2 a wk and get a head of the game even more so. that's the mindset right now and i cant let gusto be completely miserable solo lol

      meal 1
      16oz ground turkey
      1 1/4 cup oats
      meal 2
      protein cakes
      2 tbl spn coconut oil
      meal 3
      16oz turkey w/sugar free maple syrup
      2 cups bamatti rice
      meal 4
      16oz turkey burgers
      meal 5
      16oz crock pot cream of muschroom chicken
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    7. #1582
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      Default Re: Follow Along G's Run to the NA's

      today:

      arms/cardio
      10 min treadmill warmup
      cable rope pressdowns 60x10 70x10 80x10 90x10 120x10(warmup) 140x10ss 150x10ss 160x10ss 180x10ss
      standing db curls ss20x6(1) ss25x6(1) ss30x6(1) ss30x6(1) 10 sec iso hold each set
      bb reverse curls 50x12ss 60x12ss 70x12ss 80x12ss
      seated rope extensions ss100x10(1) 120x10(1) 140x10(1) 160x10(1) 20 sec stretch each set
      standing ez bar curls 85x8ss 105x8ss 105x8ss 105x8ss
      lying tri extensions ss30x8 ss45x8 ss50x8 ss55x8
      20 min treadmill

      done for the day. quick in and out with cardio at the end. pump sucked as usual and was extra painful. moved some pretty good weight today but as soon as we moved into the reverse curls it aggervated the hell out of my forearms. not as bad as before but my brach def hurts on both sides.


      meal 1
      16oz ground turkey
      1 1/4 cup oats
      meal 2
      protein cakes
      2 tbl spn coconut oil
      intra workout meal
      2 scoops intra md w/ gallon water
      meal 3
      16oz turkey w/sugar free maple syrup
      meal 4
      strombolli with meat gravy (yeah boy going out in style)
      meal 5
      16oz grilled chicken w/cheese
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    8. #1583
      MOUNTAIN-MAN's Avatar
      MOUNTAIN-MAN is offline Platinum
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      Default Re: Follow Along G's Run to the NA's

      strombolli with meat gravy (yeah boy going out in style)
      Nice choice

    9. #1584
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      today:

      got my therapy work done today and felt great when it was finished. i would say tonight right now my back is 100% perfect. that's freaking awesome for me for a change. i made the decision today to go ahead and jump into a prep starting monday. it will put me about 8wks ahead of my actual start time but hey i can have a cheat meal or 2 a wk and get a head of the game even more so. that's the mindset right now and i cant let gusto be completely miserable solo lol

      If you really cared about me you wouldn't have any cheat meals a week hahahahaha

    10. #1585
      Trixie's Avatar
      Trixie is offline Platinum Queen
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      Default Re: Follow Along G's Run to the NA's

      I love to see guns Back at 100% unreal after all he's been through. guns you are the best and I'm so happy to see you have found a therapist who really works for you. You're going to tear up your competition this year.
      ~Trixie~

    11. #1586
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      today:

      back(secondary)/cardio
      10 min treadmill warmup
      low cable rows 100x10/3(warmup) 120x10 140x10 160x10 180x10
      machine pullovers 120x10 150x10 165x10 180x10
      swiss bar pulldowns 100x10 120x10 140x10 140x10
      one arm sup grip pulldowns 35x10 40x10 50x10 60x10
      20 min treadmill (i hate cardio haha)

      i had to change over before i left the gym today and i will say i took a little peak while i was still halfway pumped up. i can even tell a very big difference in my back so i am betting i made some pretty nice improvements this year. i am getting excited to tighten down and see how much i have added so the prep should be a breeze

      meal 1
      16oz ground turkey
      1 1/4 cup oats
      meal 2
      protein cakes
      2 tbl spn coconut oil
      intra workout meal
      2 scoops intra md w/ gallon water
      meal 3
      16oz turkey w/sugar free maple syrup
      meal 4
      blt sandwiches
      and i will probably eat an entire coconut layer cake before bed
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    12. #1587
      MOUNTAIN-MAN's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Coconut cake ur killing me eat one for
      Me too

    13. #1588
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today:

      legs
      10 min stepmill warmup
      rumble roller and stretching hips low back
      seated leg curls 90x10 105x10 120x10(warmups) 150x10 180x10 195x10 210x10(5)(2) last set was 10 straight reps 5 forced reps and two 10 sec iso holds
      leg press 290x10 470x10 640x10 820x10 910x10
      hacks ss 90x10ss 180x10ss 270x10ss 320x10ss 360x10ss 360x10ss
      squats ss135x6 ss205x6 ss245x6 ss295x6 ss335x6 365x6
      occluded leg extensions 75x30x26x22x19 moved straight to curls
      occluded lying leg curls 60x30x26x22x19

      done for the day. stupid session in the gym today that took forever. tons of people in there and we had to wait for every single piece of equipment and had to warmup before every single movement again. got a great workout in though and we killed it. everything still feels great and healthy. looking forward to starting up monday.


      meal 1
      2 chicken biscuits w/ketchup
      1 1/4 cup oats
      meal 2
      protein cakes
      2 tbl spn coconut oil
      intra workout meal
      4 scoops intra md w/ gallon water
      meal 3
      16oz turkey w/sugar free maple syrup
      meal 4
      long john silvers chicken with sides
      tomorrow we be the last supper lol. so we will go out with a bang so to speak
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    14. #1589
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      Default Re: Follow Along G's Run to the NA's

      You never cease to amaze me your legs look sooo much bigger than last year and that seems impossible. Since your major focus is your back; what kind of freaky do you have going on under that sweatshirt??? Can't wait for the unveiling.
      ~Trixe~

    15. #1590
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      Default Re: Follow Along G's Run to the NA's

      • Get the Fitness Geared
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      • Follow Along G's Run to the NA's
      Quote Originally Posted by Trixie View Post
      You never cease to amaze me your legs look sooo much bigger than last year and that seems impossible. Since your major focus is your back; what kind of freaky do you have going on under that sweatshirt??? Can't wait for the unveiling.
      ~Trixe~
      Where are these pictures? ????????


      Dream Big and create it...


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