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

    1. #1651
      rnixon'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 guns01 View Post
      today:

      cardio

      30min am fasted treadmill


      meal 1
      protein cakes w/sugar free jelly
      meal 2
      16oz tilapia
      meal 3
      16oz tilapia
      meal 4
      16oz ground turk
      1/2 cup cream of rice w/sugar free jelly
      meal 5
      16oz ground turkey
      1/2 cup sour kraut
      1/2 bag broccoli
      What's this sugar free jelly stuff???
      I crave sweets bad


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    2. #1652
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by rnixon View Post
      What's this sugar free jelly stuff???
      I crave sweets bad
      it's just normal jelly or jam without any sugar in it. smuckers and a few of the other jelly and pb companies make them and they in the same area of the grocery store as the normal ones are. i am weird when it comes to flavors on some things and the sugar free peach and orange tastes like hand soap to me. the grape is also kind of bland as well. all the others are very tasty
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    3. #1653
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      not so much per say. you drop all intensity techniques off completely, you dont go to failure, the primary focus is on explosiveness and pump. it always your cns to recover completely, your joints to get a break and your body to recharge a little bit. i came off the last one feeling great, stronger and refreshed. so much so i jumped up a little to quickly and aggervated my lower back haha. most will add in a deload period about every 12wks or so. power lifters on the other hand do it all over the place depending on the system they are using
      Oh I have some smuckers but pretty sure it's only no added sugar. Does this stuff have zero sugar in ingredients you use???
      Maybe dumb canadia
      Quote Originally Posted by guns01 View Post
      it's just normal jelly or jam without any sugar in it. smuckers and a few of the other jelly and pb companies make them and they in the same area of the grocery store as the normal ones are. i am weird when it comes to flavors on some things and the sugar free peach and orange tastes like hand soap to me. the grape is also kind of bland as well. all the others are very tasty


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    4. #1654
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by rnixon View Post
      Oh I have some smuckers but pretty sure it's only no added sugar. Does this stuff have zero sugar in ingredients you use???
      Maybe dumb canadia
      yes it is completely sugar free. you can get all kinds of sugar free condiments man, from jelly to maple syrup and even honey. i dont use a ton of them but they do help a lot to flavor some pain tasting things
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    5. #1655
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      Default Re: Follow Along G's Run to the NA's

      today:

      arms/cardio/glutes(deload)
      10 min treadmill warmup
      standing ez bb curls bar x20/3(warmup) 95x10/4
      bb reverse curls 30x10 40x10/3
      hs preachers 25x10 35x1 45x10 55x10
      cable rope pressdowns 50x10 60x10 70x10(warmups) 100x10 110x10 120x10/2
      lying db extensions 35x10/4
      one arm cross body rope extensions 35x10 40x10 45x10 50x10
      hip machine glute kickbacks 60x10 70x10 80x10 90x10
      abductor 100x30 110x30 120x10
      20 min stepmill lss cardio

      done for the day. in and out with a quickness. i only took about 20-30sec rest between sets max and it served the purpose. my joints and forearms didnt hurt and i got a good pump. cario on the other hand sucks ass haha


      meal 1
      16oz tilapia
      meal 2
      16oz tilapia
      meal 3
      6 whole eggs
      meal 4
      16oz ground turk
      1/2 sour kraut
      meal 5
      16oz ground turkey
      1/2 cup sour kraut
      1/2 bag broccoli
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    6. #1656
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      Default Re: Follow Along G's Run to the NA's

      Your slamming brother.

    7. #1657
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      Default Re: Follow Along G's Run to the NA's

      today:

      cardio only

      30 min am fasted treadmill

      yep my damn knee is swollen up a bit on the opposite side of where i aggervated it. it does this from time to time so hopefully it will go away here soon. i got legs on saturday so it better cooperate or i will cut it off. i also begin my research on sr9009 tomorrow as well


      meal 1
      16oz tilapia
      meal 2
      16oz tilapia
      meal 3
      6 whole eggs
      meal 4
      16oz ground turk
      1/2 sour kraut
      meal 5
      16oz ground turkey
      1/2 cup sour kraut
      1/2 bag broccoli
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    8. #1658
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      today:

      cardio only

      30 min am fasted treadmill

      yep my damn knee is swollen up a bit on the opposite side of where i aggervated it. it does this from time to time so hopefully it will go away here soon. i got legs on saturday so it better cooperate or i will cut it off. i also begin my research on sr9009 tomorrow as well


      meal 1
      16oz tilapia
      meal 2
      16oz tilapia
      meal 3
      6 whole eggs
      meal 4
      16oz ground turk
      1/2 sour kraut
      meal 5
      16oz ground turkey
      1/2 cup sour kraut
      1/2 bag broccoli

      Hmmm? Looks like today was your second no car day.... Mine was as well. Thought we were on slighty diff schedules. Wonder if a dicked it up again?

    9. #1659
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      Default Re: Follow Along G's Run to the NA's

      Also... Do you skip the intra md when you deload?

    10. #1660
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by gusto77 View Post
      Hmmm? Looks like today was your second no car day.... Mine was as well. Thought we were on slighty diff schedules. Wonder if a dicked it up again?
      they can sync up on occasion but i am about 99% sure i havent messed up mine but then again i am not the brightest when i am low carbed haha

      Quote Originally Posted by gusto77 View Post
      Also... Do you skip the intra md when you deload?
      i missed it yesterday because i was out and didnt know i was. so i had a day without it on accident
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    11. #1661
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      today:

      back(secondary)/cardio (deloading)
      10 min treadmill
      rumble roller and stretching
      meadows rows 25x10/2 45x10(warmups) 90x10/4
      cable pullovers 55x10 70x10 85x10 85x10
      wide grip chins x10/2 ng x10 x8
      one arm sup pulldowns 40x10 50x10 60x10 60x10
      20 min stepmill

      done for the day. went to the doc first thing this am for my stupid knee cause it really doesnt feel right at all and i was scared i tore a tendon in there. the doc felt it all and did all the tests and nadda. everything is in place and complete. so i got some dry needling done on my knee and leg, got *****ed at for not stretching enough and told that my glute strength sucks ass and i over compensate. oh and my it bands are stupid tight. so no swelling, no tears, weak glutes, and it is still tight and feels funky. i am actually cleared to train legs tomorrow lol but i will take it very very easy just to be safe.


      meal 1
      16oz tilapia
      2 slice ez bread w/1/2 tsp of organic grass fed butter
      1/2 cup cream of rice
      meal 2
      16oz tilapia
      2 1/4 cups basmatti rice
      intra md
      2 scoops intra md
      meal 3
      protein cakes
      meal 4
      16oz ground turk
      4 slices ez bread
      1 1/4 cup basmatti rice
      meal 5
      16oz ground turkey
      1/2 cup sour kraut
      1/2 bag broccoli
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    12. #1662
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      Default Re: Follow Along G's Run to the NA's

      today:

      legs(deload)
      10 min treadmill warmup
      foam rolling rumble rolling and stretching
      leg extensions 45x60/3 (warmups)
      lying leg curls 50x15 60x15 70x15(warmup) 80x15 90x15 100x15 (almost zero knee pain at all doing leg curls)
      leg extensions ss 105x10ss 105x10ss 105x10ss(warmup feel sets) 120x10ss 135x10ss 135x10ss 135x10ss 120x10ss 120x10ss (smidge of knee pain throughout)
      db squats ss35x10 ss35x10ss 35x10ss(warmups/feelers) ss50x10 ss75x10 ss75x10 ss75x10 ss75x10 ss75x10 (same a little knee pain here as well)
      banded walking glute work (did 3 rounds down and back and yes they hurt like a *****
      adductor 100x20 110x20 120x10
      adbudctor 120x10 150x10 190x10

      done for the day. did my little extension warmup really focusing on feeling my knee and how it was doing. had a little pop on the inside and then it actually loosened up a bit and felt pretty good. still not taking the chance i did a special wrap with my knee wrap and put on a weightlifters style wrap on. it gave me almost zero pain and was actually quite comfortable. also when i was rolling my it bands and quads are really tender in a few places so i am betting the doc was right and that is what the issues are coming from. so lots of prehab work for me i suppose and hopefully i can get this puppy back to normal again sooner than later. last cheat meal for a while dang it so i am probably going out with a big nasty burger fries and a shake.


      meal 1
      16oz tilapia
      2 slice ez bread w/1/2 tsp of organic grass fed butter
      1/2 cup cream of rice
      meal 2
      protein cakes w/sugar free jelly
      intra md
      2 scoops intra md
      meal 3
      16oz tilapia
      meal 4 (cheat meal)
      cheese burger fries and some kind of shake
      meal 5
      16oz ground turkey
      1/2 cup sour kraut
      1/2 bag broccoli
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    13. #1663
      rnixon's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      today:

      legs(deload)
      10 min treadmill warmup
      foam rolling rumble rolling and stretching
      leg extensions 45x60/3 (warmups)
      lying leg curls 50x15 60x15 70x15(warmup) 80x15 90x15 100x15 (almost zero knee pain at all doing leg curls)
      leg extensions ss 105x10ss 105x10ss 105x10ss(warmup feel sets) 120x10ss 135x10ss 135x10ss 135x10ss 120x10ss 120x10ss (smidge of knee pain throughout)
      db squats ss35x10 ss35x10ss 35x10ss(warmups/feelers) ss50x10 ss75x10 ss75x10 ss75x10 ss75x10 ss75x10 (same a little knee pain here as well)
      banded walking glute work (did 3 rounds down and back and yes they hurt like a *****
      adductor 100x20 110x20 120x10
      adbudctor 120x10 150x10 190x10

      done for the day. did my little extension warmup really focusing on feeling my knee and how it was doing. had a little pop on the inside and then it actually loosened up a bit and felt pretty good. still not taking the chance i did a special wrap with my knee wrap and put on a weightlifters style wrap on. it gave me almost zero pain and was actually quite comfortable. also when i was rolling my it bands and quads are really tender in a few places so i am betting the doc was right and that is what the issues are coming from. so lots of prehab work for me i suppose and hopefully i can get this puppy back to normal again sooner than later. last cheat meal for a while dang it so i am probably going out with a big nasty burger fries and a shake.


      meal 1
      16oz tilapia
      2 slice ez bread w/1/2 tsp of organic grass fed butter
      1/2 cup cream of rice
      meal 2
      protein cakes w/sugar free jelly
      intra md
      2 scoops intra md
      meal 3
      16oz tilapia
      meal 4 (cheat meal)
      cheese burger fries and some kind of shake
      meal 5
      16oz ground turkey
      1/2 cup sour kraut
      1/2 bag broccoli
      My leg day today too... Good luck with that knee friend.


      Dream Big and create it...


    14. #1664
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      Default Re: Follow Along G's Run to the NA's

      today:
      chest/delts/cardio(deload)
      10 min treadmill warmup
      clams (red mini pro band) x20 x15 x10 both sides
      banded walking (red mini pro band) down and back x3
      knee work on hip machine 60x20/3
      rotator cuff work
      machine press 100x10 120x10 140x10 160x10 180x10 200x10 210x7
      hex press 60x12 65x12 70x12 70x12
      pec minor dips x16 x15 x15 x13
      machine flyes 120x12ss 135x12ss 150x12ss
      over and backs(red pro band) ss x10/3
      shoulder giant sets
      reverse pec deck fly 75x12/4gs
      seated db lats 25x8gs 30x8gs 35x8gs 35x8gs
      banded face pulls gs x10/4gs
      seated db press gs50x8 gs55x8 gs60x8 gs65x8
      15 min interval stepmill 2min slow 1min wide open

      done for the day. so as you can see i am prehabbing and rehabbing my freaking knee. i got up this am and it felt pretty good but not perfect and that was after doing legs yesterday. so i am hopeful it will heal up and i will be back at it in a couple of weeks at most. i am planning on trying to get the doc to do both muscle scrapping as well as the dry needling on it to speed up the process as well as seeing if their are any other options we can do on top of what we are already doing. cheat meal yesteday blasted my guts with fire cause i ate jalepenos on my burger lol. i had a firey night and morning today lol but it was absolutely delicious. on another note, it isnt looking like i will be competing this year at all due to a loss of a sponsor and piss poor planning and timing on their part not to mention i wont put up with bs from anyone regardless of what they are doing for me. so as of today, the plan ahead is to continue to lean down for health reasons wink wink and go into a full supervised offseason with the mountain dog at the helm. i honestly think i can add onto what i have so far and come in even bigger and better nationally next year. i may sneak in with gusto or i may not i am doubting it right now and it isnt very likely so i can put 100% focus into bringing him in the best possible.


      meal 1
      16oz tilapia
      1/4 cup cream of rice
      meal 2
      protein cakes w/sugar free jelly
      intra md
      2 scoops intra md
      meal 3
      16oz tilapia
      meal 4
      16oz turkey
      1 1/4 cup basmatti rice
      meal 5
      16oz ground turkey
      1/2 cup sour kraut
      1/2 bag broccoli
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    15. #1665
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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

      • Follow Along G's Run to the NA's
      • Follow Along G's Run to the NA's
      • Follow Along G's Run to the NA's
      • Follow Along G's Run to the NA's
      • Follow Along G's Run to the NA's
      • Follow Along G's Run to the NA's
      Quote Originally Posted by guns01 View Post
      today:

      legs(deload)
      10 min treadmill warmup
      foam rolling rumble rolling and stretching
      leg extensions 45x60/3 (warmups)
      lying leg curls 50x15 60x15 70x15(warmup) 80x15 90x15 100x15 (almost zero knee pain at all doing leg curls)
      leg extensions ss 105x10ss 105x10ss 105x10ss(warmup feel sets) 120x10ss 135x10ss 135x10ss 135x10ss 120x10ss 120x10ss (smidge of knee pain throughout)
      db squats ss35x10 ss35x10ss 35x10ss(warmups/feelers) ss50x10 ss75x10 ss75x10 ss75x10 ss75x10 ss75x10 (same a little knee pain here as well)
      banded walking glute work (did 3 rounds down and back and yes they hurt like a *****
      adductor 100x20 110x20 120x10
      adbudctor 120x10 150x10 190x10

      done for the day. did my little extension warmup really focusing on feeling my knee and how it was doing. had a little pop on the inside and then it actually loosened up a bit and felt pretty good. still not taking the chance i did a special wrap with my knee wrap and put on a weightlifters style wrap on. it gave me almost zero pain and was actually quite comfortable. also when i was rolling my it bands and quads are really tender in a few places so i am betting the doc was right and that is what the issues are coming from. so lots of prehab work for me i suppose and hopefully i can get this puppy back to normal again sooner than later. last cheat meal for a while dang it so i am probably going out with a big nasty burger fries and a shake.


      meal 1
      16oz tilapia
      2 slice ez bread w/1/2 tsp of organic grass fed butter
      1/2 cup cream of rice
      meal 2
      protein cakes w/sugar free jelly
      intra md
      2 scoops intra md
      meal 3
      16oz tilapia
      meal 4 (cheat meal)
      cheese burger fries and some kind of shake
      meal 5
      16oz ground turkey
      1/2 cup sour kraut
      1/2 bag broccoli

      Disliked for the cheeseburger fries and shake

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