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  • Page 178 of 304 FirstFirst ... 78128168174175176177178179180181182188228278 ... LastLast
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    Thread: Follow Along G's Run to the NA's

    1. #2656
      guns01's Avatar
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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
      today

      legs(#3)/calves

      5 min stationary bike warmup
      roller work
      glute kickbacks 50x10 70x10 90x15 100x15 110x15 120x15
      sm lunges 45x8 95x8 135x8 135x8 135x8
      rev band hacks (5s neg) 320x10/3
      seated calf raise ss 90x20ss/4
      standing calf raise ss ss305x6/4

      done for the day. nothing to really note today other than i am done with pre workouts. i normally dont use any but i didnt have any coffee and i had a serving. so i felt like i was going to puke for my entire workout. not good at all. i can do them if i take them all the time but after not having one in a while that's what i get for it. christmas party tonight so i will get a little extra steak and potatoes in and watch my mrs co workers make fools out of themselves. my day off tomorrow will be much needed because it will be a much later night than usual. another productive and successful week in the books.

      meal 1
      protein pudding
      2 tbl spn pb
      meal 2
      4 whole eggs (free range organic)
      4 slice ez bread
      2 tbl spn organic grass fed butter
      intra
      2 scoops intra
      meal 3
      8oz turkey
      8oz sweet potato
      2 tbl spn coconut oil
      meal 4
      8oz chicken
      10oz red potato
      2 tbl spn coconut oil
      meal 5
      8oz ground turkey
      meal 6
      christmas party steak and potatoes
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    2. #2657
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today

      abs/legs(#1)/calves

      5 min stationary bike
      standing lat pd crunches 70x10/4
      roller work
      seated leg curls 90x12 105x12 135x12 150x12 180x12 195x12 210x12
      lying leg curl ecc focus 80x20
      squats 45x8 135x8 185x8 225x8 275x8 315x8 405x8
      hack squats of death rev band 270x8 360x8 450x8 ds540x8(7s)ds 450x8(7s)ds 360x8(7s)ds 270x8(7s)
      standing calf raise 275x10(10s)x10(10s)x10(10s)/3

      done for the day. holy kick in the nuts day. moved some really really good weight today and reps went up. i shifted forward a couple times squatting so i know my back isnt going to be happy. weight is progressively getting heavier and reps are going up as noted in my programming. so we are def moving up. other than my back, my nuts are still not happy but no where near as bad as it was the first week. so i am def leaning away from it being a hernia. i had zero issues on my heavy set of squats or hack squats. so it is the nuts getting crushed imo. so we shall see. great day in today.

      meal 1
      protein pudding
      2 tbl spn pb
      meal 2
      4 whole eggs (free range organic)
      4 slice ez bread
      2 tbl spn organic grass fed butter
      intra
      3 scoops intra
      meal 3
      8oz turkey
      8oz sweet potato
      2 tbl spn coconut oil
      meal 4
      8oz chicken slow cooker in com soup with added mushrooms
      2 cups of rice
      2 tbl spn coconut oil
      meal 5
      8oz ground turkey
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    3. #2658
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      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      abs/chest/tri/calves

      standing lat pd crunches 70x10/4
      roller work
      hex press 30x8 40x8 55x8 70x8/4
      incline bb press 3 sec hold at bottom 195x6 225x6 265x6/4
      dips ss x8/4ss
      stretch pushups ss x8/4
      ind handle pushdowns 100x12/5 100x12 w/ stretch/3
      seated calf raise 50x8 75x8 100x8 125x8 150x8

      done for the day. nothing special to note. felt really good and strong today and everything went really really well. legs are a tad bit sore but nothing to crazy. back is a tad bit angry also but that's normal for squatting pretty heavy haha


      meal 1
      protein muffins
      2 tbl spn pb
      meal 2
      protein cakes
      2 tbl spn almond butter
      intra
      2 scoops intra
      meal 3
      8oz chicken in com soup
      2 cups rice
      2 tbl spn coconut oil
      meal 4
      8oz chicken slow cooker in com soup with added mushrooms
      2 cups of rice
      2 tbl spn coconut oil
      meal 5
      8oz ground turkey
      TGBSupplements REP

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    4. #2659
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today

      abs/delts/calves

      decline situps x10/4
      bent over db swings ss 30x20/4ss
      band over and backs ss x10/4
      db lats 35x8/4
      db front raise 15x12/4
      standing calf raise 255x10 275x10 295x19 315x10/5

      done for the day. my wrecked shoulder was freaking screaming today. had to do lots of stretching on that fucker, it was not happy at all. all in all a great pump workout that was short sweet and to the point. nothing fancy to write home about but we did work.


      meal 1
      protein pudding
      2 tbl spn pb
      meal 2
      protein cakes
      2 tbl spn almond butter
      intra
      1 scoop intra
      meal 3
      8oz chicken in com soup
      2 cups rice
      2 tbl spn coconut oil
      meal 4
      8oz turkey in frito pie
      1 cup of rice
      2 tbl spn coconut oil
      meal 5
      8oz ground turkey
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    5. #2660
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      abs/legs(#2)/calves

      5 min stationary bike
      standing lat pd crunches 70x10/4
      roller work
      lying leg curl ss 60x12 80x12 90x12 ss starts 100x12/4ss
      db stiff leg deads ss ss70x8/4
      adductors 150x12/4
      machine toe press 250x10 270x10 290x10 310x10/3

      done for the day. nice easy fast paced number 2 leg day for the week. kind of weird but i am not losing strength as my sets progress i am getting stronger. so i started with 90 and it felt heavy as shit and i thought damn i am going to have to do my sets with only 90lbs. so then i said screw it and went to a hundo. did it and the first one i was like damn that was more brutal than what i thought and i may have to drop back down. then set number 2 was easy and it got easier with each progressive set. no additional rest time or nothing. we where busting them out with i would say about 45-60 sec max between them. so that's not it. i am perplexed because it is happening on back and chest as well. just a little side note on this for those reading and following along.


      meal 1
      protein pudding
      2 tbl spn pb
      meal 2
      protein cakes
      2 tbl spn almond butter
      intra
      2 scoop intra
      meal 3
      8oz chicken in com soup
      2 cups rice
      2 tbl spn coconut oil
      meal 4
      8oz turkey in frito pie(giving me horrible gas but i love it haha)
      1 cup of rice
      2 tbl spn coconut oil
      meal 5
      8oz ground turkey
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    6. #2661
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today

      abs/back/bis

      incline sit ups x10/4
      roller work
      one arm sup pull downs 40x10 50x10 60x10 70x10 80x10
      one arm bb rows 100x8 125x8 150x8/4
      band shrugs x10/4 (very very tough)
      db pull overs 60x12/4
      hs iso row 90x15/3
      incline ex bar concentration curls 30x10/3 50x10/3
      db preachers 30x10/3

      done for the day. good session in today. one of my kids got strep throat and is sick as shit and i am not feeling too hot myself. so hopefully i havent picked that fucker up as well. all kinds of nasty bugs flying around everywhere lately from stomach crap to strep to everything else you can freaking imagine. it's going around right now. so i got my fingers crossed i dont get it. that will set me back at least 3 weeks if i have to jump on anti biotics and back off of training. that and being sick on christmas would be freaking awesome. at least the weather is nice haha.

      \meal 1
      protein pudding
      2 tbl spn pb
      meal 2
      protein cakes
      2 tbl spn almond butter
      intra
      3 scoop intra
      meal 3
      8oz chicken in com soup
      2 cups rice
      2 tbl spn coconut oil
      meal 4
      8oz turkey in frito pie(will unfortunately run out tomorrow most likely)
      1 cup of rice
      2 tbl spn coconut oil
      meal 5
      8oz ground turkey
      TGBSupplements REP

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    7. #2662
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today

      legs(#1)/calves

      5 min stationary bike
      roller work
      seated leg curls 90x10 105x10 120x10 135x20 150x20 165x20
      ds lying leg curls 120x8/3
      ssb squats 65x8 155x6 205x6 246x6 295x6 335x6 425x6
      leg press ds 400x30ds 310x20ds 280x10
      standing calf raise 215x10 255x10 275x10(10s)x10(10s)x10(10s)/4

      done for the day. been a rough last couple of days. i am sick as fuck again. so i feel like dead animal ass haha. christmas eve and christmas day both i was a hurting unit. also the last couple of days i have eaten anything and everything i wanted to. it's all good, unlike stupid people that dont eat the way they are supposed to, you need more than 2 days to put on any actual weight unless you body is all jacked up. so this am empty stomach i stepped onto the scale after doing some serious eating over the weekend and i am only up 3lbs. 271 on the dot and i have been floating between 265 and 268 and if i were a beating man i would say those 3 are actually poo and water haha. as for todays session it was slow and crappy but i did hit some really good weight. back feels good and other than being sick as a dog i am happy with today's numbers and work. pump was extra stupid from all the additional sugar too.


      \meal 1
      protein pudding
      2 tbl spn pb
      meal 2
      protein cakes
      2 tbl spn almond butter
      intra
      3 scoop intra
      meal 3
      8oz chicken
      2 cups rice
      2 tbl spn coconut oil
      meal 4
      8oz turkey
      2 cup of rice
      2 tbl spn coconut oil
      meal 5
      8oz ground turkey
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    8. #2663
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      Default Re: Follow Along G's Run to the NA's

      today

      chest/tri/calves

      10 min treadmill warmup (change of pace and need to let my abs heal)
      roller work
      db press 25x8 40x8 55x8 70x8 90x8 105x8 ds110x8ds 80x16ds 60x14 (happy with that)
      bench press 225x5/5 (45 sec rest working explosiveness and speed)
      assist machine dips ss x8/4ss
      peck deck fly ss ss105x10 ss120x10/3
      cross arm cable tri extensions 100x10 80x10/9 (100 was to heavy for 10sets for sure)
      seated calf raise 50x10 75x10 75x25/4 (4sec hold at the bottom each rep)

      done for the day. day two of early morning wake up haha. i am still sick as a dog and even though i am sleeping even shitter than i usually do and getting up butt crack early with no napping i am actually staying strong and my body and joints feel really good. another day of getting stronger with more endurance with each successive set. i should have went heavier on the flat bench but i played it safe with less than 60sec rest between sets. i was literally coming off the bench i was moving the weight so fast. 2 sec pause on the chest each rep on every set and it moved faster each set. crazy in my mind. good day in and out and i dont have to get up early tomorrow. so we shall see how weds and thrus goes.


      \meal 1
      protein pudding
      2 tbl spn pb
      meal 2
      6 whole eggs
      4 slice ez bread
      1 tbl spn organic grass fed butter
      intra
      2 scoop intra
      meal 3
      8oz chicken
      8oz sweet potato
      2 tbl spn coconut oil
      meal 4
      8oz turkey
      8oz sweet potato
      2 tbl spn coconut oil
      meal 5
      8oz ground turkey
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    9. #2664
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today

      abs/calves/delts

      standing lat pd crunches 70x10/6
      standing calf raise 275x8 295x8 315x8+8s per rep/4
      GIANT SETS
      bent db lat swings gs 30x20gs 40x20gs/4
      db lats gs 25x10gs 25x10gs/4
      db front raise gs 15x10gs 15x10gs/4
      db press gs gs50x8 gs50x8/4

      done for the day. nothing lashy nothing special just a nasty session of delts and an equally nasty calf day. in and out in under an hour. pump and burn were stupid and painful haha. still sick and doing those bent over swings was an extra special challenge. i got it done though.


      \meal 1
      protein pudding
      2 tbl spn pb
      meal 2
      6 whole eggs
      4 slice ez bread
      1 tbl spn organic grass fed butter
      intra
      2 scoop intra
      meal 3
      8oz chicken
      8oz sweet potato
      2 tbl spn coconut oil
      meal 4
      8oz turkey
      8oz sweet potato
      2 tbl spn coconut oil
      meal 5
      8oz ground turkey
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    10. #2665
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      today

      abs/legs(#2)/calves

      5 min stationary bike
      standing lat pd crunches 70x10/4
      lying leg curls 60x10 80x10 100x10 120x10 fun set 140x16 15sec 140x12 15sec 140x8 15sec 140x8 15sec 140x4 15sec 140x4
      banded stiff leg dead bar x8 135x8 225x8/3
      adductor 150x15/4
      standing calf raise 315x10x10p/5

      done for the day. good solid workout again another nothing fancy or crazy. hell of a ham and glute and adductor pump for damn sure.


      \meal 1
      protein pudding
      2 tbl spn pb
      meal 2
      6 whole eggs
      4 slice ez bread
      1 tbl spn organic grass fed butter
      intra
      2 scoop intra
      meal 3
      8oz chicken
      8oz sweet potato
      2 tbl spn coconut oil
      meal 4
      8oz turkey
      8oz sweet potato
      2 tbl spn coconut oil
      meal 5
      8oz ground turkey

      getting bored with this lineup and it will be changing a bit in a couple weeks
      TGBSupplements REP

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    11. #2666
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      IRON-GAME is online now Platinum
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      Default Re: Follow Along G's Run to the NA's

      Holiday Motivation brutha

    12. #2667
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today

      abs/back/bi

      standing lat pd crunches 70x10/4
      low rows w/rope 40x12 50x12 60x12 70x12 80x12
      machine rows pro grip 150x8 165x8 190x8 210x8
      banded db pullovers 55x12/4
      db rows 100x10 110x10 120x10/2
      db shrugs 75x25/2
      ez bar curls 70x10/3
      hs preachers 70x12/3

      done for the day. very good session today. everything felt good and smooth and pump was pretty nasty. cheat day with some pizza so it just doesnt get any better than that. tomorrow is the last day of high frequency on legs and i will transition over to back for 6 or 7 weeks. i never thought i would say it but my damn legs need a freaking break after this run. they are beat up nicely


      \meal 1
      protein pudding
      2 tbl spn pb
      meal 2
      6 whole eggs
      4 slice ez bread
      1 tbl spn organic grass fed butter
      intra
      2 scoop intra
      meal 3
      8oz chicken
      8oz sweet potato
      2 tbl spn coconut oil
      meal 4
      8oz turkey
      8oz sweet potato
      2 tbl spn coconut oil
      meal 5
      8oz ground turkey
      meal 6
      2 slices stuffed pizza (they were huge)
      TGBSupplements REP

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    13. #2668
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      today

      leg(#3)/calves

      5 min stationary bike
      rev hypers x10/4
      roller work
      glute kick backs 60x6 80x6 100x6/4
      step back lunges x40/4
      2 sec pause squats para 135x8 225x8/4
      seated calf raise ss 100x10/4ss
      standing calf raise ss ss315x6 ss335x6 ss355x6 ss375x6

      done for the day. final day of leg frequency. back is sore but other than that nadda. happy new year and happy growing into 2017


      meal 1
      protein pudding
      2 tbl spn pb
      meal 2
      6 whole eggs
      4 slice ez bread
      1 tbl spn organic grass fed butter
      intra
      2 scoop intra
      meal 3
      8oz chicken
      8oz sweet potato
      2 tbl spn coconut oil
      meal 4
      8oz turkey
      8oz sweet potato
      2 tbl spn coconut oil
      meal 5
      8oz ground turkey
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    14. #2669
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today

      abs/back(#1)/calves

      decline leg raise x10/4
      roller work
      elev low calbe 100x10 120x10 140x10 160x10 180x10 200x10 220x10
      sm bent ds rows 135x4 185x4 225x8/4
      machine rows str focus 135x8 150x8 165x8 180x8
      banced db pull overs 55x10/3
      standing calf raise 215x10 255x35/4

      done for the day. i am shifting focus over to high frequency back starting today. today is supposed to be my primary hard core day but i went a little on the high end of moderate to protect my lower back a bit. i dont have any issues right now but knowing that i squatted saturday and had a full day off yesterday, i know better than to go balls to the wall wide open with only one day in between squatting and hammering back. so actually right now my lower back feels 100% for how it is for me. it hurts but i can stand up straight and move comfortably. i also measured my calves yesterday to see how much i am growing with the different methods i am emplying daily. they measured out at a tad over 19 cold on an empty tank. so day one in the books and i feel good. we shall see after 6 weeks how well the back holds up.


      meal 1
      protein pudding
      2 tbl spn pb
      meal 2
      4 whole eggs onlette
      4 slice ez bread
      1 tbl spn organic grass fed butter
      intra
      2 scoop intra
      meal 3
      8oz ground turkey
      8oz sweet potato
      2 tbl spn coconut oil
      meal 4
      8oz sirloin
      10oz red potato
      2 tbl organic grass fed butter
      meal 5
      8oz ground turkey
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

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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
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      19" cold calves I mean cows wow brutha

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