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

    1. #2116
      Trixie's Avatar
      Trixie is offline Platinum Queen
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      Default Re: Follow Along G's Run to the NA's



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      Great to get caught up on your thread. Looks like you are eating really low fat proteins, isn't this bulking season? It's great to hear that you have a new client that can actually keep up. Thanks for always being an inspiration, you rock!
      ~Trixie~

    2. #2117
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Trixie View Post
      Great to get caught up on your thread. Looks like you are eating really low fat proteins, isn't this bulking season? It's great to hear that you have a new client that can actually keep up. Thanks for always being an inspiration, you rock!
      ~Trixie~
      yeah i sure am eating much much leaner. i am trying to stay healthier and leaner than i usually do. cant let that bp get stupid again at 300lbs. i am sitting pretty nice with lines and ab walls showing good at 275 and not huffing and puffing like i am about to die. hell i got a full 6 pack until i eat a few meals and drink a load of fluids haha. so i would venture to say i am pretty lean
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    3. #2118
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by rnixon View Post
      Best way to break it In quicker??? Beat it?

      Haha ya I was just bugging but that would suck, my Injuries don't compare To yours but the cold doesn't bug them too bad up north almost worse down here with the damp cold....

      Sent from my SM-G870W using Tapatalk
      wear it all the time man and then tighten it down for your heavy sets. you sweat if it's leather will condition and form it to you. lay it out flat to dry when you are done though and dont wrap it back until it is fully dried.
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    4. #2119
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      Default Re: Follow Along G's Run to the NA's

      today:

      abs/delts/chest/tris
      standing lat pd cable crunches 70x15/4
      GIANT SETS
      bent over db lats 10x12/3ts 20x12ts 25x12ts 25x12ts 25x12ts
      seated db lats 20x8/3ts 25x8ts 30x8ts 30x8ts 30x9ts
      band pull aparts x10/3ts x10ts x10ts x10ts x10ts
      seated db press 40x8/3ts 50x8ts 60x8ts 65x8ts 65x8ts
      TRI SETS
      flat db twist press 25x10ts 40x10ts 50x10ts 50x10ts 50x10ts
      flat db flyes 25x8(4)/5ts
      banded flat db press 25x8ts 40x8ts 50x8ts 50x8ts 50x8ts
      v bar pressdowns half stack x12 3/4 stack x12 full stack x12/4
      one arm over head db extensions 30x10/4

      done for the day. another lt style break your nuts off fast paced stupid pump workout. great session that filled up chest/delts and tris something silly. got a little twinge of elbow pain doing pressdowns but nothing major. day off tomorrow full of feasting and more feasting. should help full the last part of the week very very well


      meal 1
      16oz tilipia
      1/2 cup cream of rice
      meal 2
      protein cakes
      intra
      2 and a half scoops intra md
      meals 3
      16oz tilapia
      1/2 cup cream of rice
      meal 4
      16oz ranch chicken
      8oz sweet potatoes
      meal 5
      16oz ranch chicken
      1/4 cup sour kraut
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    5. #2120
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      Default Re: Follow Along G's Run to the NA's

      today:

      abs/back/bis (secondary)
      standing lat pd cable crunches 70x15/4
      meadows rows 25x8 50x8 75x8 100x12 125x10 150x8
      os t bar rows 145x12 190x10 215x8
      med ng pulldowns x12 x10 x8 (i have no clue what the weights were on this because the stack said 100 and it felt like more along the lines of 180-200) so i just adjusted to where i was close to failure
      one arm sup pulldowns 50x12 60x10 70x8
      rope cable face pulls ss 100x12ss 110x10ss 120x8ss
      banded face pulls ss x6/3
      natilus pullovers 180x12 180x10 180x8 (actual old school bad ass machine that works freaking perfect)
      banded good mornings x20/3
      db preachers 25x8/4
      db hammers 30x10/4

      done for the day. great pump great workout and awesome pace. ate way way to much yesterday so i actually know for a fact that i had a full tank of glycogen rolling in. first round and everything pumped up nasty. everything feels pretty good and no complaints going in today. eh, hold up, my hip did tighten up a bit during the first rows but it loosened back up before the session was over. so just a note to keep a little eye on


      meal 1
      16oz tilipia
      1/2 cup cream of rice
      meal 2
      protein cakes
      intra
      2 and a half scoops intra md
      meals 3
      16oz tilapia
      1/2 cup cream of rice
      meal 4
      16oz turkey
      8oz sweet potatoes casserole
      meal 5
      16oz turkey
      1/4 cup sour kraut
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    6. #2121
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      Default Re: Follow Along G's Run to the NA's

      Yep I could tell also that I had some energy stored up from all the food I ate yesterday.
      "You don't know how strong you are until strong is your only option."

    7. #2122
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by LittleTom View Post
      Yep I could tell also that I had some energy stored up from all the food I ate yesterday.
      yesterday was a secondary day for me. we shall see this am if it translates over to a heavy primary leg day haha
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    8. #2123
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      Default Re: Follow Along G's Run to the NA's

      today:

      abs/legs
      standing lat pd crunches 70x15/4
      lat pd crunches 70x10/4
      roller work
      lying leg curls dds 60x10 80x10 100x10 120x10 140x10 140x10 140x10
      squats 2sec pause 135x10 185x10/2 225x6 275x6 315x6/4
      leg press dds 380x10 470x10 640x20 820x15(5) 910x10(10) 1000x5(10)
      db stiff leg deads 50x10 60x10 70x10 80x10
      leg extensions 120x15/2 30 sec quad stretch after each set

      done for the day. that was another big kick in the nuts today. mid back is super sore and tight from yesterday. it is a nice reminder of why i normally do secondary back day on thursday and take friday off before legs. moved some really good weight today and got a really nasty pump. energy was awesome from the cal surplus also. great day in there for sure, now i just hope my mid back loosens up before training tomorrow and monday for sure


      meal 1
      16oz tilipia
      1/2 cup cream of rice
      meal 2
      protein cakes
      intra
      4 scoops intra md
      meals 3
      16oz tilapia
      1/2 cup cream of rice
      meal 4
      16oz turkey
      2 rollo brownies(only cheat for today)
      meal 5
      16oz turkey
      1/4 cup sour kraut
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    9. #2124
      rnixon's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Prob dumb q but the lat pulldown crunches are just the one for abs using Lat pulldown macchine correct? But what is the other one? Seated crunch or?

      Feeling better Monday gonna giver but keep it light for another week bc of antibiotics then gotta a push myslef and get some ambition back.
      Cheera

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    10. #2125
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by rnixon View Post
      Prob dumb q but the lat pulldown crunches are just the one for abs using Lat pulldown macchine correct? But what is the other one? Seated crunch or?

      Feeling better Monday gonna giver but keep it light for another week bc of antibiotics then gotta a push myslef and get some ambition back.
      Cheera

      Sent from my SM-G870W using Tapatalk
      i will send you a video of them man. get better and get cranking man haha
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    11. #2126
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      today:

      chest/delts/tris
      10 min treadmill warmup
      rumble roller work
      incline db press 25x8 45x8 65x8 85x8 100x14 100x15 100x12
      incline bb press 135x3 185x3 225x3 235x6 225x6 225x6
      hex press 25x5 35x5 45x10 50x10 55x10 55x10
      flat db flyes 30x12 35x12
      db lats 25x8 30x8 35x8 35x8 35x8 (30 sec rest)
      cable reverse delt flyes 25x20 30x20 30x20 30x20 30x20 (30 sec rest)
      assist machine pd 100x10 145x10 145x10 110x10
      incline db skullies 35x8/4 (30 sec rest)

      done for the day. great session today and keep getting stronger. i could have pushed the bb inclines a little more but i lost my speed and that was the goal so i kept it down. pump was awesome and other than that mid back being sore as crap still everything else is firing good and feels awesome


      meal 1
      16oz tilipia
      1/2 cup cream of rice
      meal 2
      protein cakes
      intra
      2 and a half scoops intra md
      meals 3
      16oz tilapia
      1/2 cup cream of rice
      meal 4
      16oz turkey
      8oz sweet potato casserole (no marshmellow only nutmeg and walnuts)
      meal 5
      16oz turkey
      1/4 cup sour kraut
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    12. #2127
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      Default Re: Follow Along G's Run to the NA's

      Cool 😎

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    13. #2128
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      Default Re: Follow Along G's Run to the NA's

      today:

      back(primary)
      10 min treadmill warmup
      rumble roller work
      GIANT SETS
      sm bent rows 115x8 185x8 185x8 gs 255x8gs 255x8gs 255x8gs 255x8gs
      db pullovers gs 50x8gs 60x8gs 70x8gs 70x8gs
      kettlebell rows no clue the weight but x8/4gs
      banded face pulls x8/4
      TRI SETS
      sup grip pulldowns 70x8/4ts
      assit machine wide grip chins x8/4ts
      traction machine pds ts 80x8/4

      done for the day. i had to take an unsched day off yesterday due to my mid back still hurting pretty freaking bad. i am 100% sure i am not injured but by god it isnt happy either. it is actually pretty good today but up until this am it was pretty uncomfortable. i would say it is more uncomfortable than lower back pain because regardless of how you sit or lay it press on that middle lat area and is painful. anyway it just move my days up by one and i isolated what i did to make it angry. i was squatting sat with a dude that is over 6ft and we had the pins set for him. so after a pretty good back day before was reracking the weight one side at a time using that part of my back. not a good idea and it wont happen again. great pump and a pretty good workout overall. really fast paced as well


      meal 1
      16oz tilipia
      1/2 cup cream of rice
      meal 2
      protein cakes
      intra
      3 scoops intra md
      meals 3
      16oz tilapia
      1/2 cup cream of rice
      meal 4
      16oz turkey
      8oz sweet potato
      meal 5
      16oz turkey
      1/4 cup sour kraut
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    14. #2129
      MOUNTAIN-MAN's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Still killing it still a INSPERATION I love ur diet my freind

    15. #2130
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

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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
      today:

      legs(secondary)
      10 min treadmill warmup
      rumble roller work
      lying leg curls 60x8 85x8 105x8 125x8 140x8 165x8
      leg press 180x20 360x15 540x12 630x10 720x10 start super sets 720x10ss(x6) 720x10ss(x6) 720x10ss(x6) 720x10ss(x6)
      sm lunges 165x10ss 165x10ss 165x10ss 165x10ss
      kb sumo squats 100x20/3
      one leg leg extensions 55x12 55x12 55x12
      stretching quads and flexing
      stretching hams and flexing
      wife rolled out my entire back aggressively with rolling pin

      done for the day. again different gym with a new client. great session except the lower back pump was retarded as soon as i started up my super sets with lunges. it was so freaking bad that i couldnt bend over haha. well low and behold it aggervated my damn mid back from being so tight as well. so i am going in tomorrow for my month graston session and talk strategy with my doc. i ironed out the freaking root cause of the issue but damn i am not missing any more training from this bs. if it takes 3 hours to train through the pain it will get done. well as long as i am able to work through it. session didnt take long today but it took about 20 mins longer because i had to slow down and let the blood come out of my back. i guess it was a good thing cause my quad and ham pump was so bad i could barely bend my legs to do my sets. so i would say this was a leg day success haha


      meal 1
      16oz tilipia
      1/2 cup cream of rice
      meal 2
      protein cakes
      intra
      2 and a half scoops intra md
      meals 3
      16oz tilapia
      1/2 cup cream of rice
      meal 4
      i am celebrity judging a weight loss party so i will have an abundance of low carb low fat high protein foods to sample during this meal
      meal 5
      16oz turkey
      1/4 cup sour kraut
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