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

    1. #2236
      Trixie's Avatar
      Trixie is offline Platinum Queen
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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 LittleTom View Post
      Almost pain free that's awesome man. Looks like missed some interesting posts about women and strength

      Keep crushing brother.
      Guns, Mountain Man and Rake have the strongest wives in the country, probably in the world. We just keep trying to keep up with our men.

    2. #2237
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      Default Re: Follow Along G's Run to the NA's

      sat:

      legs(deload)

      10 min stationary bike warmup
      lat pd crunches 70x15/4
      roller work
      leg extensions 45x20 60x20 75x20 90x20 105x20 120x20 135x20 150x20
      adductor 140x10 190x10/4
      squats 135x12 185x12 225x12 245x12 275x12
      hip machine front raise 70x12/4
      lying leg curls 100x10 110x10 120x10 120x10

      done for the day


      meal 1
      4 whole eggs
      1 cup oats
      1 tbl spn almond butter
      meal 2
      protein pudding
      intra
      2 scoops intra md 1 scoops intra md eaa +
      meals 3
      16oz tilapia
      8oz sweet potato
      1 tbl spn coconut oil
      meal 4
      8oz top sirloin
      8oz red potato
      1 cup spinach
      1 tbl spn coconut oil
      meal 5
      12oz turkey
      1/4 cup sour kraut
      1 tbl spn coconut oil
      meal 6
      12oz turkey
      green veges
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    3. #2238
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today:

      cardio/delts/chest(deload)

      20 min lss stepmill
      roller work
      reverse peck deck 60x25 75x20 90x15 105x10 75x30
      db lats 10x10 15x10 20x10 25x10 30x10(non stop) 25x10/2
      spider walks x3/3
      hs incline press 45x10 70x10 90x10 115x10
      hs iso wide chest 45x10 70x10 95x10 95x10 (really hard on the shoulder)
      machine press 60x10 70x10 80x10 90x10 100x10 110x10 120x10 (no rest)

      done for the day. i ate way to much yesterday and i paid for it today. great session over all and other than jacked up guts i actually feel pretty good today


      meal 1
      4 whole eggs
      1 cup oats
      1 tbl spn almond butter
      meal 2
      protein pudding
      intra
      2 scoops intra md 1 scoops intra md eaa +
      meals 3
      16oz tilapia
      8oz sweet potato
      1 tbl spn coconut oil
      meal 4
      8oz top sirloin
      8oz red potato
      1 cup spinach
      1 tbl spn coconut oil
      meal 5
      12oz turkey
      1/4 cup sour kraut
      1 tbl spn coconut oil
      meal 6
      12oz turkey
      2 cups spinach
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    4. #2239
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      Default Re: Follow Along G's Run to the NA's

      today:


      today ended up being an unplanned day off. i must have picked up a stomach bug or something because i havent been able to keep anything down all day long. so after 6 or 7 trips to the crapper this am i decided to not push it knowing i had an empty tank and was def freaking dehydrated. so i been eating 2 cups of rice for my meals today all day with a scoop of protein powder mixed in. still hitting the john but not clearing my entire guts out every time. should be good to go in the am. well regardless i have to go to do cardio at a minimum either way. good thing i am delaoding so moving a session really isnt a big deal. i may have dropped about 10lbs today though.
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    5. #2240
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      Default Re: Follow Along G's Run to the NA's

      Where are you sitting at weight wise?
      "You don't know how strong you are until strong is your only option."

    6. #2241
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by LittleTom View Post
      Where are you sitting at weight wise?
      floating around 260-265. i have dropped roughly 10lbs with my diet changes and barely any additional cardio. may ramp up a little more here shortly
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    7. #2242
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      Default Re: Follow Along G's Run to the NA's

      today:

      cardio/back(deload)

      15 min step mill intervals 1-1
      sup grip chest supported rows 60x10 75x10 90x10 105x10 120x10(no rest) 135x10 150x10 165x10 180x10 195x10 (i really like this machine)
      ng low pulley rows 100x10 120x10 140x10 160x10
      reverse grip one arm pds 40x10 50x10 60x10 60x10
      rear facing medium ng pd 100x10 120x10 120x10 120x10
      cable rope face pulls 100x10 120x10 140x10 150x10

      done for the day. really good session in today. great pump and other than legs being a little sore and low back a little tight everything feels pretty good.


      meal 1
      4 whole eggs
      1 cup oats
      1 tbl spn almond butter
      meal 2
      protein pudding
      intra
      2 scoops intra md 1 scoops intra md eaa +
      meals 3
      16oz tilapia
      8oz sweet potato
      1 tbl spn coconut oil
      meal 4
      8oz ground beef
      8oz red potato
      1 cup spinach
      1 tbl spn coconut oil
      meal 5
      12oz turkey
      1/4 cup sour kraut
      1 tbl spn coconut oil
      meal 6
      12oz turkey
      2 cups spinach
      TGBSupplements REP

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    8. #2243
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      Default Re: Follow Along G's Run to the NA's

      youu rock brother

    9. #2244
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      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today:

      cardio/arms

      12 min step mill intervals 1-1
      rope press downs 60x10 70x10 80x10 90x10 100x10(non stop) 110x10 120x10 130x10 140x10
      one arm overhead db 25x10 30x10 35x10 40x10
      reverse grip press downs 50x10 60x10 70x10 80x10 90x10 100x10 110x10
      standing cable curls 50x10 60x10 70x10 80x10 90x10 100x10(non stop warmup)
      drag curls 30x10 40x10 50x10 70x10
      db hammers 10x10 15x10 20x10 25x10 30x10 35x10(non stop) 40x10/2
      machine preachers 50x10 60x10 70x10 50x10

      done for the day. week is complete and all i got left is one more cardio session. yeah boy and i feel great well as good as possible considering


      meal 1
      4 whole eggs
      1 cup oats
      1 tbl spn almond butter
      meal 2
      protein pudding
      intra
      2 scoops intra md 1 scoops intra md eaa +
      meals 3
      16oz tilapia
      8oz sweet potato
      1 tbl spn coconut oil
      meal 4
      8oz ground beef
      8oz red potato
      1 cup spinach
      1 tbl spn coconut oil
      meal 5
      12oz turkey
      1/4 cup sour kraut
      1 tbl spn coconut oil
      meal 6
      12oz turkey
      2 cups spinach
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    10. #2245
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today:

      legs(deload)
      10 min stationary bike
      roller work
      abductors 80x10 90x10 100x10 110x10
      lying leg curls 60x10 70x10 80x10 90x10 100x10 110x10 120x10 130x10 140x10 150x10
      adductors 190x10/4
      squats 135x10 185x10 225x6 275x6 315x6 365x6
      machine leg press 390x20/4
      standing calf raise 190x10(20) 210x10(10) 230x10(10) 250x10(10)
      reverse hypers x10/4

      done for the day. great workout and great timing. knees are a little sore post workout and glutes are way tight, so i may actually end up a tad sore. other than that everything feels really good kicking the week off again. no cheats for the next 2 wks. i am starting to implement that in now as well as a couple other changes


      meal 1
      4 whole eggs
      1 cup oats
      1 tbl spn almond butter
      meal 2
      protein pudding
      intra
      2 scoops intra md 1 scoops intra md eaa +
      meals 3
      16oz tilapia
      8oz sweet potato
      1 tbl spn coconut oil
      meal 4
      16oz chicken
      8oz red potato fried in the nut oil
      1 cup spinach
      1 tbl spn coconut oil
      meal 5
      12oz turkey
      1/4 cup sour kraut
      1 tbl spn coconut oil
      meal 6
      12oz turkey
      2 cups spinach
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    11. #2246
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      sunday:

      cardio/chest/delts

      12 min step mill intervals 1-1
      machine press 60x10-120x10(no rest) 130x10 140x10 150x10
      banded hs decline 25x10 50x10 75x10 75x10
      machine flys ss 135x10ss 150x10ss 165x10ss 165x10ss
      banded over and backs x10/4
      reverse peck deck fly 60x30/4 (20 sec rest)
      db lats 25x10/4 (20 sec rest)
      spider walks x3/3
      reverse hypers x10/3

      done for the day. shoulders are a tad bit angry but nothing unusual going on. the reverse hypers are freaking awesome


      meal 1
      4 whole eggs
      1 cup oats
      1 tbl spn almond butter
      meal 2
      protein pudding
      intra
      2 scoops intra md 1 scoops intra md eaa +
      meals 3
      16oz tilapia
      8oz sweet potato
      1 tbl spn coconut oil
      meal 4
      16oz chicken
      8oz red potato fried in the nut oil
      1 cup spinach
      1 tbl spn coconut oil
      meal 5
      12oz turkey
      1/4 cup sour kraut
      1 tbl spn coconut oil
      meal 6
      12oz turkey
      2 cups spinach
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    12. #2247
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today:

      cardio/back

      12 min step mill intervals 1-1
      sm bent rows 95x10 145x10 195x10 245x10 295x10
      chest supp ng rows 60x10-120x10(no rest) 135x10 150x10 165x10 180x10
      stretchers 100x10 120x10/3
      dual handle sup grip pulldowns 60x10 75x10/3
      banded face pulls x10/4
      db pullovers 40x10 45x10 50x10 55x10
      reverse hypers x10/4

      done for the day. awesome back workout in today. nasty pump and diet changes. body feels pretty great today also even though i have slept like ass for a long while now.


      meal 1
      4 whole eggs
      1 cup oats
      2 tbl spn almond butter
      meal 2
      protein pudding
      intra
      2 scoops intra md 1 scoops intra md eaa +
      meals 3
      16oz tilapia
      8oz sweet potato
      2 tbl spn coconut oil
      meal 4
      8oz chicken
      8oz red potato fried in the nut oil
      1 cup spinach
      2 tbl spn coconut oil
      meal 5
      8oz turkey
      1/4 cup sour kraut
      2 tbl spn coconut oil
      meal 6
      8oz turkey
      2 cups spinach
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    13. #2248
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      Default Re: Follow Along G's Run to the NA's

      When are you competing?

    14. #2249
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by smalls1 View Post
      When are you competing?
      shooting for mid july right now, if i am able to line everything up on time. that is what i am working toward right now though and if it falls apart i will be in great shape for the summer time haha or i will sneak into a national show later in the year
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    15. #2250
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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
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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
      Haha good point! Well good luck brotha you got this.

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