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

    1. #2536
      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
      today

      abs/back

      standing lat pd crunches 70x10/4
      one arm bb rows 25x8 50x8 75x8 100x8 110x8 120x8 130x8 (heavy and dry heaving haha)
      low rows ss 140x10ss 180x10ss 200x10ss 220x10ss
      stretchers ss ss100x8 ss120x8 ss140x6 ss120x8
      db shrugs 75x25/4
      rack pulls warmups 135x3 225x3 315x3
      reverse hypers x15/4ss
      rack pulls ss ss405x6/4

      done for the day. up at 4am this morning and i was pretty beat down going in. once i got nice and warmed up strength was still up. good session today but a kick in the nuts. i am actually really happy with how everything went considering. i was dry heaving a bit on the bb rows but being bent over sucks ass. all that pressure is brutal. getting better day to day


      meal 1
      16oz cod
      2 cups white rice
      2 tbl spn coconut oil
      meal 2
      protein cake
      meal 3
      8oz chicken
      8oz white potatoes (just a little change up)
      2 tbl organic grass fed butter
      meal 4
      8oz chicken
      1/3 cup cor
      meal 5
      8oz ground turkey
      1 cup oats
      1 cup spinach
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    2. #2537
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      today


      done for the day. up at 4am this morning and i was pretty beat down going in. once i got nice and warmed up strength was still up. good session today but a kick in the nuts. i am actually really happy with how everything went considering. i was dry heaving a bit on the bb rows but being bent over sucks ass. all that pressure is brutal. getting better day to day

      Good job pushing through, glad you had a productive workout. Go get some rest.

    3. #2538
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      Default Re: Follow Along G's Run to the NA's

      yesterday:

      arms/calves

      10 min treadmill warm up
      db curls 5x10 10x10 15x10 20x10 warm up
      v bar press downs 80x10 100x10 120x10
      TRI SET 1
      v bar press downs ts 140x10ts 160x10ts 170x10ts 180x10ts 200x10ts
      stand db curls w/fg ts 30x8/5ts
      dips between benches ts ts x30 ts x25 ts x22 ts x20 ts x20
      TRI SET 2
      standing bb curl w/fg 60x8ts 70x8/4ts
      reverse grip press downs ts 100x15ts 110x15ts 120x15/3ts
      reverse curls ts ts50x15/5
      machine toe press 170x30 190x30 210x30 230x30

      done for the day. stupid stupid pumps as usual. elbows actually felt pretty good. sets kind of got slowed down a bit more than i like because my one training partner just did a half marathon this past weekend and his recovery is a tad bit sucky. so he slowed my tempo down a bit more than i like to between tri set movements. other than that great workout. super happy considering i was up since 4am again.


      meal 1
      16oz cod
      2 cups white rice
      2 tbl spn coconut oil
      meal 2
      protein cake
      meal 3
      8oz chicken
      8oz white potatoes
      2 tbl organic grass fed butter
      meal 4
      8oz chicken
      1/3 cup cor
      meal 5
      8oz ground turkey
      1 cup oats
      1 cup spinach
      TGBSupplements REP

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    4. #2539
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      Default Re: Follow Along G's Run to the NA's

      today

      calves/chest/delts

      seated calf raise 45x10/2 90x10/2ss 115x10ss 140x10ss
      tibia raises ss ss30x64 ss30x51 ss30x33 ss30x23
      machine press 80x10 100x10 120x10 140x10 start super sets 160x15ss 180x12ss 200x9ss 220x6+20p/ss
      band over and backs ss x10/4
      pec minor dips ss x15/4ss
      band over and backs ss x10/4
      reverse peck deck fly 75x15/3
      db rear lat partials 30x60ds 15x30ds 10x10
      spider walks x3/3

      done for the day. another stupid pump workout. chest filled up really quick as did the delts. the over and backs kill my one elbow if i am not perfect and i wasnt perfect on a couple sets haha. all in all good fast paced workout today. happy with the weights and how everything felt today. making some really good progress even though sleep sucks ass lots of work in the heat and i am on my feet way to much. good day today with nothing going on and able to rest though. lots of sick people in my area and my mrs is sick today. we are hoping it is just a combo of weather and allergies. i have a bit of a head ache myself but really dont feel to bad. pressure change does have my joints a little achy but that's completely normal but note worthy to keep an eye on.


      meal 1
      16oz cod
      2 cups white rice
      2 tbl spn coconut oil
      meal 2
      protein cake
      meal 3
      8oz turkey patty melts
      8oz sweet potato
      2 tbl spn coconut oil
      meal 4
      8oz chicken
      1/3 cup cor
      meal 5
      8oz ground turkey
      1 cup oats
      1 cup spinach
      TGBSupplements REP

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    5. #2540
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      abs/legs

      5 min stationary bike
      standing lat pd crunches 70x10/4
      roller work
      seated leg curls 75x10 90x10 120x10 150x10 165x10 180x10 195x10ds 165x8ds 150x8+25p
      banded leg press 180x8 270x8 360x8 540x8 720x8 900x8 (doubled up pair of red bands and orange bands)
      banded squats 45x10 135x10 185x8 225x8 225x8 speed sets 135x6/6 (pair of doubled red bands)
      leg press 360x61 (yes i did 61 reps)

      done for the day. i forgot my damn belt so it started the workout with shitty start. i did move some really good weight around though and got a pretty nasty pump. i was really heavy with how heavy i was able to get on the double banded leg press and unfortnuately without my belt i wasnt pushing the weight on the squats. so i went ahead and got to where i felt comfortable and then dropped the weight and hammered out some speed work. i did 135 for 6 reps as fast as i could move it and then took 20 sec rest between sets. all in all a good workout even though i didnt get to squat heavy.


      meal 1
      16oz cod
      2 cups white rice
      2 tbl spn coconut oil
      meal 2
      protein cake
      meal 3
      8oz turkey patty melts
      8oz sweet potato
      2 tbl spn coconut oil
      meal 4
      8oz chicken
      1/3 cup cor
      meal 5
      8oz ground turkey
      1 cup oats
      1 cup spinach
      meal 6
      cheat
      6 loaded hot dogs w/chili cheese kraut and cole slaw
      fries
      TGBSupplements REP

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    6. #2541
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      Default Re: Follow Along G's Run to the NA's

      I am sure that 61 rep leg press wasn't painful at all.

    7. #2542
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by qhams View Post
      I am sure that 61 rep leg press wasn't painful at all.
      no pain at all lol. had to double what my partners got and then some just for shits and giggles.
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    8. #2543
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      no pain at all lol. had to double what my partners got and then some just for shits and giggles.
      Pride is a mofo

    9. #2544
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      no pain at all lol. had to double what my partners got and then some just for shits and giggles.
      You are 'The Man" legs, legs, legs

    10. #2545
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Trixie View Post
      You are 'The Man" legs, legs, legs
      everything else is getting better as well wink wink
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    11. #2546
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      Default Re: Follow Along G's Run to the NA's

      today

      calves/chest/shoulders/tris

      standing calf raise 135x10(x10) 155x10(x10) 175x10(x10) 195x10(x10) 215x10(x10)
      machine press 80x10 100x10 120x10 140x10 160x10 180x10 200x10 220x10
      incline bb press 165x8 195x8 235x8 265x8 285x8
      reverse band bench press 225x5 315x5/3
      reverse band close grip bench 225x5 275x5 275x5 275x10
      stretch push ups x25 x17 x14
      db lats 10and2 20x12 25x12/3
      bent over db lat swings ss 40x20/3ss
      spider walks ss x3/3

      done for the day. felt really good and strong today. no issues at all and the pump was stupid. very very happy with today's performance for sure.


      meal 1
      4oz steak
      2 whole eggs scrambled
      1 p28 bagel
      2 tbl spn coconut oil
      meal 2
      protein cake
      meal 3
      8oz turkey patty melts
      8oz sweet potato
      2 tbl spn coconut oil
      meal 4
      8oz chicken
      1/3 cup cor
      meal 5
      8oz ground turkey
      1 cup oats
      1 cup spinach
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    12. #2547
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      Default Re: Follow Along G's Run to the NA's

      You are the man brother

    13. #2548
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      Default Re: Follow Along G's Run to the NA's

      170 pages and going strong.

      if all you wrote down on this log was what you ate that alone would be a wealth of knowledge. when I get my crap together i'll be ripping off some of your meal plans changing intake of course.

      deffinately putting in solid work man. thanks for the wealth of information

    14. #2549
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      abs/back

      standing lat pd crunches 70x10/4
      roller work
      chest support machine rows w/mid trap rhomb empah 90x12 105x10 120x12 135x12 150x12 165x12 180x12
      low rows ss 140x8ss 160x8ss 180x8ss 200x8ss
      sup pds ss ss50x8 ss60x8 ss70x8 ss70x8
      trap bar deads 135x3 225x3 315x3 405x3 495x5 495x5 495x5 495x5
      banded hypers x31 x25

      done for the day. early early am workout but still got a really good strong session in again. moved some really good weight and got some really good work in. no issues at all today other than being pretty tired haha. i actually didnt wear a belt for any of the workout today to see how well my lower back was holding up. no issues there, but i did keep on my neoprene one to keep the area warm. i always wear that stupid thing when training just for that purpose. it has helped out a whole lot for that purpose.

      meal 1
      4oz steak
      2 whole eggs scrambled
      1 p28 bagel
      2 tbl spn coconut oil
      meal 2
      protein cake
      meal 3
      8oz turkey patty melts
      8oz sweet potato
      2 tbl spn coconut oil
      meal 4
      8oz chicken
      1/3 cup cor
      meal 5
      8oz ground turkey
      1 cup oats
      1 cup spinach
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    15. #2550
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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
      Glad the back held up bud.

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