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  • Page 163 of 302 FirstFirst ... 63113153159160161162163164165166167173213263 ... LastLast
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    Thread: Follow Along G's Run to the NA's

    1. #2431
      IRON-GAME's Avatar
      IRON-GAME is online now Platinum
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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
      Quote Originally Posted by MOUNTAIN-MAN View Post
      Snap crackle pop went the knees and back on dead day brother
      I hear that too! Lol

    2. #2432
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by MOUNTAIN-MAN View Post
      Snap crackle pop went the knees and back on dead day brother
      Quote Originally Posted by IRON-GAME View Post
      I hear that too! Lol
      no snap craclkle pop so much in the knees. back a tad bit but i can do deads all day long as long as everything is running smooth body wise haha. i have had damn near zero issues after having all that graston work done though.
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    3. #2433
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      Default Re: Follow Along G's Run to the NA's

      today

      back

      sup grip pull downs 20x12 30x12 40x12 50x12 60x12 70x12/4
      t bar deads(mid shin) 45x5 90x5 135x5 180x5 225x5 270x5/5
      rope low rows 70x8 85x8/4
      med grip chins x8/3
      db pullovers 45x12 55x12/3

      done for the day. been up since 430 today and i was ran a bit ragged. so even though i got in a really good session today and it was a 7 day split i didnt put in any cardio or additional work today. i can tell my body didnt need any extra push ontop of the rest of the week. so i got in good work and got out. abs were a little bit tight so again no work on them today. i did some posing today early early and i am happy with how i am looking. new week fires up tomorrow bright and early again ugh. loving it though


      meal 1
      8oz turkey
      mancake waffles
      2 tbl spoon almond butter w/s/f jelly
      intra
      2 scoops intra md 1 scoop intra md eaa +
      meals 2
      8oz sirloin steak
      mancake waffles
      2 tbl spn coconut oil
      meal 3
      8oz chicken
      1 cup spinach
      2 tbl spn coconut oil
      meal 4
      8oz turkey
      1/4 cup sour kraut
      2 tbl spn coconut oil
      meal 5
      8oz turkey
      1 cup spinach
      meal 6
      8oz chicken
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    4. #2434
      IRON-GAME'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

      back

      sup grip pull downs 20x12 30x12 40x12 50x12 60x12 70x12/4
      t bar deads(mid shin) 45x5 90x5 135x5 180x5 225x5 270x5/5
      rope low rows 70x8 85x8/4
      med grip chins x8/3
      db pullovers 45x12 55x12/3

      done for the day. been up since 430 today and i was ran a bit ragged. so even though i got in a really good session today and it was a 7 day split i didnt put in any cardio or additional work today. i can tell my body didnt need any extra push ontop of the rest of the week. so i got in good work and got out. abs were a little bit tight so again no work on them today. i did some posing today early early and i am happy with how i am looking. new week fires up tomorrow bright and early again ugh. loving it though


      meal 1
      8oz turkey
      mancake waffles
      2 tbl spoon almond butter w/s/f jelly
      intra
      2 scoops intra md 1 scoop intra md eaa +
      meals 2
      8oz sirloin steak
      mancake waffles
      2 tbl spn coconut oil
      meal 3
      8oz chicken
      1 cup spinach
      2 tbl spn coconut oil
      meal 4
      8oz turkey
      1/4 cup sour kraut
      2 tbl spn coconut oil
      meal 5
      8oz turkey
      1 cup spinach
      meal 6
      8oz chicken
      No birthday cake!!!

    5. #2435
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by IRON-GAME View Post
      No birthday cake!!!
      i had mancake waffles with my candles on them man haha i dont mess around
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    6. #2436
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      Default Re: Follow Along G's Run to the NA's

      today

      abs/legs(dropped cardio)

      standing lat pd crunch w/vas 70x15/4
      reverse hypers x15/4
      roller work
      lying leg curls (deadst) 60x8 80x8 100x8 120x8 140x8 150x8 150x8
      leg press 180x15 270x15 360x12/2 450x12/2 540x10/2 630x10/2 810x8/2 900x8/2 (foot placement and knee travel changed on each pair of sets)
      bulgarian split squats 60x20 80x16 100x12
      squats 225x8 275x8 315x8
      banded good mornings x15/3

      done for the day. great marathon session today. everything body feels great but i have some serious sinus issues going on today. so it made this workout a huge pain in the ass. the pressure in my face and head was absolutely brutal. so i pushed through as fast and hard as possible and passed on cardio work today. i dont think i could have got any good work in with the sled today at all. now for some good rest and recovery


      meal 1
      4oz turkey
      mancake waffles w/s/f blue berry syrup
      2tbl spn pb
      intra
      3 scoops intra md 1 scoop intra md eaa +
      meals 2
      8oz turkey
      8oz sweet potato
      2 tbl spn coconut oil
      meal 3
      8oz turkey
      10oz red potato
      50g of special bread
      2 tbl spn coconut oil
      meal 4
      8oz turkey
      8oz sweet potato
      1/4 cup sour kraut
      2 tbl spn coconut oil
      meal 5
      8oz turkey
      1 cup spinach
      meal 6
      8oz chicken
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    7. #2437
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      Default Re: Follow Along G's Run to the NA's

      today

      abs/chest/delts/tri/cardio

      machine reverse crunches 40x15/5
      roller work
      machine press 80x8 100x8 120x8 140x8 160x8 180x8 200x8 220x8 240x7 220x7
      steep incline press 135x7 185x7 225x7 255x7 275x7 295x6ps x3ps x3 (20 sec pause on last set
      banded hs incline 70x8 55x8 45x8 (last rep or 3 on each set was forced. these were absolute failure)
      dips x12 x12 x12
      seated db lats ss 25x15/4ss
      ind handle press downs ss 100x10 ss110x10 ss120x10 ss120x10
      db front raise ss 15x12/3ss
      ind handle reverse grip pd ss 80x8 ss100x8 ss100x8
      12 min step mill interval 1-1

      done for the day. pretty rough session today but felt really good and strong. i think i pulled a glute a little bit spotting my training partner today though haha. it was already sore and could be from a cramp but it's def not happy at all. i am very very happy with how everything is feeling and looking. still holding strength pretty well but i wanted to get a little heavier today but that wasnt happening. i have learned when to say when for sure. no point in getting hurt and not being able to give 100%. shoulders and elbows actually feel good today also and back isnt bad at all. sinuses cleared up as well so going into the new week good to go right now. i also have a full belly haha. the buck wheat waffles are bland as hell and gave me gas pretty bad so they will be out of the lineup very soon. they are def filling though


      meal 1
      4oz turkey
      buckwheat waffles w/s/f blue berry syrup
      2tbl spn pb
      intra
      2 scoops intra md 1 scoop intra md eaa +
      meals 2
      8oz turkey
      8oz sweet potato
      2 tbl spn coconut oil
      meal 3
      8oz turkey
      10oz red potato
      50g of special bread
      2 tbl spn coconut oil
      meal 4
      8oz turkey
      8oz sweet potato
      1/4 cup sour kraut
      2 tbl spn coconut oil
      meal 5
      8oz turkey
      2 slices of flat bread (special bread no flour)
      1 cup spinach
      meal 6
      8oz chicken
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    8. #2438
      guns01's Avatar
      guns01 is online now ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today

      am workout

      abs/back/cardio
      standing lat pd crunches 70x15/4
      reverse hypers x15/4
      roller work
      t bar rows 70x10 105x10 140x10 175x8 175x8 175x8 175x8 175x8 (last 4 were dead stops)
      rope low rows 70x12/4
      kb pullovers 55x12/4
      ng pullups x8/4
      rack pulls 225x20/2
      sled rows 90lbs additional resistance 4 rounds 40 yards each 20 secs rest between rounds

      session one complete for the day. the rack pulls were an absolute kick in the nuts. the first 5 or 10 not bad at all but the last reps with the squeeze and holds were freaking horrible. nasty nasty pump today and no issues at all with tendons are twinges going on anywhere. the heat doing the cardio is also ruthless haha. no slacking and chilling doing those or you will def be a heat case. i find myself wanting to hang it up or slow down but i dont do it. i will not be out done or out worked by anyone at all ever. so i gut it and push through


      meal 1
      4 whole eggs
      1/2 cup whites
      1 cup oats
      2 tbl spoon almond butter w/s/f jelly
      intra
      3 scoops intra md 1 scoop intra md eaa +(half jug consumed during first session and the other half the second)
      meals 2
      8oz turkey
      2 tbl spn coconut oil
      meal 3
      8oz chicken
      1 cup spinach
      2 tbl spn coconut oil
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    9. #2439
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      Default Re: Follow Along G's Run to the NA's

      today

      pm workout

      abs/hams/glutes

      rope crunches 50x15/4
      lat pd crunches w/vac 85x15/4
      lying leg curls 50x15 60x15 80x15/4 (20sec rest)
      glute kick backs 60x12/4

      done for round number 2. in and out in about 30 mins give or take. just some extra work to trick the body up a little and move some blood around at a different time of the day. nothing crazy or special at all just good solid stretch and contractions.

      meal 4
      8oz turkey
      8oz sweet potato
      1/4 cup sour kraut
      2 tbl spn coconut oil
      meal 5
      8oz turkey
      1 cup spinach
      meal 6
      8oz chicken
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    10. #2440
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      Default Re: Follow Along G's Run to the NA's

      today

      abs/legs/cardio

      reverse machine crunches 40x15/4
      reverse hypers x15/4
      roller work
      seated leg curls 90x15 105x15 120x15 135x15 140x15 150x15 (wow pump and burn)
      leg press h&w 180x10 270x10 360x10 450x10 540x10 630x10 720x10
      ssb squats 75x5 255x10/4
      one leg leg extensions 60x10ss/4
      super set the extensions with 15 sec hard stretch then flexes.
      12 min step mill intervals 1-1

      done for the day. been up since way way to early and i felt every bit of it haha. great workout for real though. got a stupid painful pump across the board and everything felt really good. lower back is a tad bit tight and sore but we did hammer the piss out of it yesterday. i also switched up the sled work with intervals today due to excessive heat. that and i figure if i can keep my body guessing it will respond much much better in the long run in. so all in all a great day in and progress is getting better every single day. i wake up looking and feeling fantastic, unless its butt crack early haha


      meal 1
      8oz turkey
      meal 2
      4 whole eggs
      1 cup oats
      2 tbl spn almond butter
      intra
      2 scoops intra md 1 scoop intra md eaa +
      meal 3
      8oz turkey
      2 flat out wraps
      2 tbl spn coconut oil
      meal 4
      8oz turkey
      8oz sweet potato
      1/4 cup sour kraut
      2 tbl spn coconut oil
      meal 5
      8oz turkey
      1 cup spinach
      meal 6
      8oz chicken
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    11. #2441
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      Default Re: Follow Along G's Run to the NA's

      today

      abs/arms/delts/cardio

      leg raise ss x15/4
      decline situps ss x15/4
      standing ez bar curls 30x8 40x8 50x8 60x8 70x8 ss 80x8/4ss
      dual handle press downs ss 70x8 80x8 90x8 ss100x8 ss110x8 ss120x8 ss140x8
      db preacher ss 30x6/4ss
      lying db extensions ss ss30x10/4
      db hammers ss 30x8ss 35x8ss 35x8ss
      one arm french press ss35x8 ss40x8 ss45x8
      db lats 20x20/4
      bb front raise 40x12/4
      12 min intervals 1-1

      done for the day. super quick pace again today. everything feels really good. elbows and shoulders actually stayed happy for the duration of training today which is a huge plus. i figure they will probably get angry when i hit back tomorrow. in and out in 70 mins today.


      meal 1
      8oz turkey
      meal 2
      4 whole eggs
      1 cup oats
      2 tbl spn almond butter
      intra
      2 scoops intra md 1 scoop intra md eaa +
      meal 3
      8oz turkey
      10oz red potatoes
      2 tbl spn coconut oil
      meal 4
      8oz turkey
      1/4 cup sour kraut
      2 tbl spn coconut oil
      meal 5
      8oz turkey
      1 cup spinach
      meal 6
      8oz chicken
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    12. #2442
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      guns01 is online now ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today

      abs/back/cardio

      standing lat pd crunches w/vac 70x15/5
      roller work
      sup grip pulldowns 40x12 50x12 60x12 70x12/4
      one arm bb rows 25x4 50x4 75x8/4
      partial pull downs 160x8/3
      bent over rope pullovers 80x12 90x12 70x12 70x12
      banded hypers x18 x15 x15
      sled rows 90 additional lbs 4 rounds for 40 yards each 30 sec recovery only

      done for the day. great fast pace secondary workout today. i did go a tad bit light on the bb rows to protect tearing anything. i was feeling really really tight so i backed off a little bit for safety. i am actually listening to what my body says and not sidelining myself by over pushing. so i put a huge emphasis on my stretch on contractions. i really pushed really hard on the sled work though both pace and contractions as well. the heat today when i hit it was over 100 and i gutted it out haha. i kept it safe though. another great day and session in the books


      meal 1
      8oz turkey
      meal 2
      4 whole eggs
      1 cup oats
      2 tbl spn almond butter
      intra
      2 scoops intra md 1 scoop intra md eaa +
      meal 3
      8oz turkey
      10oz red potatoes
      2 tbl spn coconut oil
      meal 4
      8oz turkey
      1/4 cup sour kraut
      2 tbl spn coconut oil
      meal 5
      8oz turkey
      1 cup spinach
      meal 6
      8oz chicken
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    13. #2443
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      guns01 is online now ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today

      abs/legs/cardio

      standing lat pd crunches 70x15/4
      reverse hypers x15/4
      roller work
      seated leg curls 90x10 105x10 120x10 135x10 150x10(5) 165x10(5) 180x10(5) 195x10(5)
      ssb squats 75x10 165x10 215x10 255x10 305x10 (absolutely pathetic)
      leg extensions 90x10 90x10 105x10
      leg press 270x10 540x10 720x10/4
      db stiff leg deads 50x8 60x8 60x8
      reverse sled drags 180lbs additional resistance 4 rounds for 40 yards each. only took 45 sec rest between rounds

      done for the day. i am absolutely not satisfied at all with today's session. felt like i was going to puke before getting to the gym and i kept it for damn near the duration and i was heaving a bit after my sled work. i felt weak as crap on the squats and i barely i mean barely got the last set of 10. i may have been able to squeak out 1-3 more reps but not happy at all. idk what i got going on but i was not happy with today's performance at all. only issues i have going is a bit of sinus problems and i get up a lot earlier on friday and saturdays. maybe the issue but i have been doing it for a few weeks now. it has to be done so the body will either adjust to it or i will kill over one haha. no way in hell i can go into the gym later in the day when i have sled work because of the heat.


      meal 1
      4oz turkey
      120g buckwheat waffles w/ strawberry syrup
      2tbl spn coconut oil
      intra
      3 scoops intra md 1 scoop intra md eaa +
      meals 2
      8oz turkey
      8oz sweet potato
      flat out bread 1
      2 tbl spn coconut oil
      meal 3
      8oz turkey
      2 flat out bread
      2 tbl spn coconut oil
      meal 4
      8oz turkey
      10oz red potato
      1/4 cup sour kraut
      2 tbl spn coconut oil
      meal 5
      8oz turkey
      1 cup spinach
      meal 6
      8oz chicken
      TGBSupplements REP

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      Use code 'Baby1' for $5 off your order

    14. #2444
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      Default Re: Follow Along G's Run to the NA's

      today

      abs/chest/delts/tri/cardio

      machine reverse crunches 40x15/4
      roller work
      machine press 80x8 100x8 120x8 140x8 160x8 180x8 200x8 220x8
      hs incline press 55x6 70x6 90x6 115x6 135x6 160x6 180x4
      hex press 45x8 55x8 60x8 60x8
      dips x12 x11 x10
      bent db lats ss 20x25/4ss
      assist machine press downs ss 100x10 ss120x10 ss140x10 ss150x10
      cage press ss 95x6ss 115x6/4ss
      close grip pushups ss x17 ss14 ss x12 ss x8
      10 min step mill intervals 1-1

      done for the day. great session today felt really good and strong and endurance held up very very well. the only downside for today is we had to wait on a couple pieces of equipment because we went in a little later than usual. still was in and out in well under 2 hours but i was trying to keep the pace pushed for the entire duration. cool thing that was said to me when getting a little critique. i look super lean big round and full, more so than ever before. so i would have to guess that i am on point and kicking it pretty good. the show i was going for fell through due to funding but hey, i am in great shape and healthy for the beach season, so i am still a winner and my body isnt stalling out. always have to look for the silver lining in any clouds. i could possibly roll into something else but i am not looking at anything in particular atm. i may keep playing and see how far i can push it and hold size though



      meal 1
      protein pudding w/cor
      meal 2
      4 whole eggs
      1 cup oats
      2tbl spoon almond butter
      intra
      2 scoops intra md 1 scoop intra md eaa +
      meals 3
      8oz turkey
      10oz red potato
      2 flat out bread
      2 tbl spn coconut oil
      meal 4
      8oz turkey
      2 flat out bread
      8oz sweet potato
      2 tbl spn coconut oil
      meal 5
      8oz turkey
      10oz red potato
      1/4 cup sour kraut
      2 tbl spn coconut oil
      meal 6
      8oz turkey
      1 cup spinach
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    15. #2445
      guns01's Avatar
      guns01 is online now ADMINISTRATOR
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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
      • 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
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      today

      abs/back/cardio

      standing lat pd crunches w/vac 70x15/5
      roller work
      hs iso pull downs 25x10 45x10 70x10 90x10 90x10 ds115x5ds 90x8ds 70x8ds 45x10 (drop set was straight up bs garbage)
      db rows 120x8/4 (45sec rest after doing both sides back to back)
      db pullovers 55x12 60x12/3
      meadows rows 90x8/4 (45sec rest)
      reverse hypers x10/4
      sled rows 90lbs additional resistance 40 yards for 4 rounds with only 20 sec in between rounds

      done for the day. no real issues at all today. i wasnt happy with the drop set on the first movement at all. i l lost it after the first 5 reps and had to drop early as hell. got a really good pump though and kept a brutal pace for the duration of the workout today. another one in the books and a 7 day training week. i am going to hit the sauna for a bit early early in the am for some detoxing and recovery also. it may go in for 2 days a week just to see if it actually helps like they say it does.


      meal 1
      8oz turkey
      meal 2
      4 whole eggs
      1 cup oats
      2 tbl spn almond butter
      intra
      3 scoops intra md 1 scoop intra md eaa +
      meal 3
      8oz turkey
      2 flat out breads
      2 tbl spn coconut oil
      meal 4
      8oz turkey
      1/4 cup sour kraut
      2 tbl spn coconut oil
      meal 5
      8oz turkey
      1 cup spinach
      meal 6
      8oz chicken
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

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