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

    1. #2866
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      Default Re: Follow Along G's Run to the NA's



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      today

      back

      10 min treadmill warmup
      roller work
      meadows rows x8 25x8 50x8 75x8 100x8/4
      rack pulls ss 135x3 185x3 225x3 275x3 315x3 365x3 405x5ss 405x5ss 405x5ss 405x5ss
      pull ups ss ss x11 ss x10 ss x9 ss x7
      db pullovers 60x10/4
      elevated low pulley rows 100x10 120x10/3

      done for the day. really good and strong session in today. 405 felt perfect and moved nice and fast. so everything is firing really well. i figured they were going to be a pain in the ass because my hips glutes and hams are a little tight. no issues at all though. my freaking lower back and hip were screaming last night at bed time so i figured i was going to be wrecked this am but i wasnt. i feel awesome haha. my workout today took a hell of a long time today because one of the old power lifter guys decided to chat me up because he was squatting next to me. it was all good though because he held my platform while i was super setting. damn sure no cardio today haha not pushing my recovery and it was raining as well. probably needed to do a little bit but oh well, weather wasnt on my side.


      meal 1
      4 whole organic free range eggs
      4oz 93/7 ground beef
      2 slice ez bread
      1/2 tbl spoon coconut oil
      meal 2
      8oz ground turkey
      8oz red potato
      1 tbl spoon evoo
      1 cup spinach
      meal 3
      60g whey hydro
      1/3 cup cor
      2tbl spn pb
      intra
      3 scoops intra(10g creapure)
      meal 4
      3-4 slice of pizza of some sort
      maybe a small dessert(havent made my mind up on this or not yet)
      meal 5
      8oz turkey
      8oz white potatoes
      1 cup broc
      meal 6
      60g casine hydro
      1 cup oats
      1tbl spn almond butter
      1/4 cup sour kraut
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    2. #2867
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      Default Re: Follow Along G's Run to the NA's

      That's a nice back session brother.

      Sent from my SM-S975L using Tapatalk

    3. #2868
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by thudgens96 View Post
      That's a nice back session brother.

      Sent from my SM-S975L using Tapatalk
      thanks man. the old power lifter kept telling me man you are getting stronger set to set you should move up another couple of plates haha. i said yeah well i have more work to do after this and i dont want to lose my form. i probably could have pushed to 5 or 6 plates today but i probably would have lost speed and form so i figured no point in that. i think i have them again this week or next so i may push them a little harder. we will see
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    4. #2869
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      Default Re: Follow Along G's Run to the NA's

      today

      calves/chest

      standing calf raise 315x10 355x10 395x10/10
      decline db press 25x8 40x8 55x8 70x8 80x8
      incline bb press 185x3 225x3 245x6 265x6 285x6 315x6 (actually kept speed on all sets)
      incline db flys w/eccentric resis 40x8ds 25x8(er)/3
      machine press 150x10/4
      ladder press 3 sets at 3 levels to failure

      done for the day. nice strong session today with no waiting at all. i did cut the decline db presses a little bit short because i didnt have anyone to pass db off to me and i didnt want to risk getting hurt kicking them back. i did them super slow motion to enhance the effect though. inclines were smooth and fast today. i literally was coming off the bench on every single set. so i am very very happy with the strength and pump today. on the ladder pushups my reps went up on the first level of each set. that was kind of weird while the other 2 levels went down. either way i will take it. only issue is i have sore glutes haha and i have legs tomorrow. should be interesting

      meal 1
      4 whole organic free range eggs
      4oz 93/7 ground beef
      2 slice ez bread
      1/2 tbl spoon coconut oil
      meal 2
      8oz ground turkey
      8oz red potato
      1 tbl spoon evoo
      1 cup spinach
      meal 3
      60g whey hydro
      1/3 cup cor
      2tbl spn pb
      intra
      3 scoops intra(10g creapure)
      meal 4
      ????????????
      meal 5
      8oz turkey
      8oz white potatoes
      1 cup broc
      meal 6
      60g casine hydro
      1 cup oats
      1tbl spn almond butter
      1/4 cup sour kraut
      TGBSupplements REP

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    5. #2870
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      Default Re: Follow Along G's Run to the NA's

      Coming off the bench ya I would say you had some speed behind them. Keep it up guns your my motivation.

      Sent from my SM-S975L using Tapatalk

    6. #2871
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      Default Re: Follow Along G's Run to the NA's

      today

      legs

      5 min stationary bike
      roller work
      lying leg curls 60x10 80x10 100x10 120x15/5 (only 30sec rest between sets and these were a freaking *****)
      leg press 200x10 290x10 380x10 470x10 560x10 600x10 780x10 960x10 *cut short, knee felt a little off so i didnt push it) 3 sec negatives also
      squats 135x5 225x20 225x20 225x20 225x20
      leg extensions 105x8 120x8 120x8(x20p)
      machine leg press 1.5s 335x10/3

      done for the day. damn brutal workout today. leg curls even kicked my ass hitting failure on the last 3 sets and literally barely getting the last rep or 2. then move onto the leg press and my knee felt a little off so i had to pull up a couple plates short on those. i think the slow negatives made a difference and my feet were shifting a little bit on me. so my knee def didnt like that at all. the squats sets of 20 no notes needed at all on that one. another day leaving the gym with my legs tight and buckling on me haha. great freaking day even if it wasnt the strongest.


      meal 1
      4 whole organic free range eggs
      4oz 93/7 ground beef
      2 slice ez bread
      1/2 tbl spoon coconut oil
      meal 2
      8oz ground turkey
      8oz red potato
      1 tbl spoon evoo
      1 cup spinach
      meal 3
      60g whey hydro
      1/3 cup cor
      2tbl spn pb
      intra
      3 scoops intra(10g creapure)
      meal 4
      ????????????
      meal 5
      8oz turkey
      8oz white potatoes
      1 cup broc
      meal 6
      60g casine hydro
      1 cup oats
      1tbl spn almond butter
      1/4 cup sour kraut
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    7. #2872
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      Default Re: Follow Along G's Run to the NA's

      Yes sir brutal 3 sec negative with 960. Nice one guns

      Sent from my SM-S975L using Tapatalk

    8. #2873
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by thudgens96 View Post
      Yes sir brutal 3 sec negative with 960. Nice one guns

      Sent from my SM-S975L using Tapatalk
      nice long slow 3 sec negs with another nice long pause at the bottom before exploding it back up. it was pretty stupid and crazy how much of a difference slowing down more than usual makes. you want to try an extra stupid one on your next heavy leg day? set the pins right about where you stop at the bottom. when you do your reps you let the weight settle completely with no tension for a sec or two then you explode it back up. dead stop reps with zero momentum.
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    9. #2874
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      nice long slow 3 sec negs with another nice long pause at the bottom before exploding it back up. it was pretty stupid and crazy how much of a difference slowing down more than usual makes. you want to try an extra stupid one on your next heavy leg day? set the pins right about where you stop at the bottom. when you do your reps you let the weight settle completely with no tension for a sec or two then you explode it back up. dead stop reps with zero momentum.
      I will give it a try brother

      Sent from my SM-S975L using Tapatalk

    10. #2875
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      Default Re: Follow Along G's Run to the NA's

      today

      abs/calves/back

      decline leg raise x10/4
      machine toe press 190x10 210x15 230x15 250x15 270x15 290x15 310x15
      db rows 80x8 100x8 120x8/4
      one arm sup pull downs 60x10/4
      cable rope pullovers 120x12/4
      constant tension rack pulls 125x3 185x3 225x3 225x6/3 (each rep took about 10-12 secs. constant tension and stupid slow tempo)

      done for the day. not the strongest day in the books but still very productive. my lats were still a little bit sore from monday so i didnt crank a ton of weight today, i put 100% focus into perfect form and long contractions on everything. so pushed a lot of blood in and hopefully it will clear out the buildup of waste in there from the last couple of days. tomorrow and saturday are somewhat easier days, so i should jump back and not be as sore.


      meal 1
      4 whole organic free range eggs
      4oz 93/7 ground beef
      2 slice ez bread
      1/2 tbl spoon coconut oil
      meal 2
      8oz ground turkey
      8oz red potato
      1 tbl spoon evoo
      1 cup spinach
      meal 3
      60g whey hydro
      1/3 cup cor
      2tbl spn pb
      intra
      3 scoops intra(10g creapure)
      meal 4
      a1 pepercorn burger
      fries
      2 cookies
      meal 5
      8oz turkey
      8oz white potatoes
      1 cup broc
      meal 6
      60g casine hydro
      1 cup oats
      1tbl spn almond butter
      1/4 cup sour kraut
      TGBSupplements REP

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    11. #2876
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      today

      abs/calves/back

      decline leg raise x10/4
      machine toe press 190x10 210x15 230x15 250x15 270x15 290x15 310x15
      db rows 80x8 100x8 120x8/4
      one arm sup pull downs 60x10/4
      cable rope pullovers 120x12/4
      constant tension rack pulls 125x3 185x3 225x3 225x6/3 (each rep took about 10-12 secs. constant tension and stupid slow tempo)

      done for the day. not the strongest day in the books but still very productive. my lats were still a little bit sore from monday so i didnt crank a ton of weight today, i put 100% focus into perfect form and long contractions on everything. so pushed a lot of blood in and hopefully it will clear out the buildup of waste in there from the last couple of days. tomorrow and saturday are somewhat easier days, so i should jump back and not be as sore.


      meal 1
      4 whole organic free range eggs
      4oz 93/7 ground beef
      2 slice ez bread
      1/2 tbl spoon coconut oil
      meal 2
      8oz ground turkey
      8oz red potato
      1 tbl spoon evoo
      1 cup spinach
      meal 3
      60g whey hydro
      1/3 cup cor
      2tbl spn pb
      intra
      3 scoops intra(10g creapure)
      meal 4
      a1 pepercorn burger
      fries
      2 cookies
      meal 5
      8oz turkey
      8oz white potatoes
      1 cup broc
      meal 6
      60g casine hydro
      1 cup oats
      1tbl spn almond butter
      1/4 cup sour kraut
      Another good one when I was in the service we did 6 sec up 6 sec down all the time until first one that couldn't hang had to buy drinks at the nco club that night.

      Sent from my SM-S975L using Tapatalk

    12. #2877
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by thudgens96 View Post
      Another good one when I was in the service we did 6 sec up 6 sec down all the time until first one that couldn't hang had to buy drinks at the nco club that night.

      Sent from my SM-S975L using Tapatalk
      yessir we did the same thing. that and the deck of cards for pushups and pullups and a bunch of other crazy shit. we were bored a lot haha
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    13. #2878
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      Default Re: Follow Along G's Run to the NA's

      today

      abs/delts

      hanging leg raise x15/4
      rope crunches 60x10/4
      super slow reverse peck deck 90x15/4(brutal)
      ultra wide grip press ss 95x10ss 115x10/3ss
      db lats ss ss25/10/4
      hs shoulder press 45x10 70x10 90x10 135x10
      incline db rear lats 20x30/3

      done for the day. pretty straight forward and simple session today. it did deliver some nasty painful pumps though and i actually moved some pretty good weight. my lats are sore as hell which is note worthy. every time i got under to do the ultra wide press they let me know they were nto happy at all. super silly strict diet starts tomorrow yeah.


      meal 1
      4 whole organic free range eggs
      4oz 93/7 ground beef
      2 slice ez bread
      1/2 tbl spoon coconut oil
      meal 2
      8oz ground turkey
      8oz red potato
      1 tbl spoon evoo
      1 cup spinach
      meal 3
      60g whey hydro
      1/3 cup cor
      2tbl spn pb
      intra
      2 scoops intra(10g creapure)
      meal 4
      philly cheesesteak
      fries
      prob going to house some serious cakes and pies
      meal 5
      8oz turkey
      8oz white potatoes
      1 cup broc
      meal 6
      60g casine hydro
      1 cup oats
      1tbl spn almond butter
      1/4 cup sour kraut
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    14. #2879
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      yessir we did the same thing. that and the deck of cards for pushups and pullups and a bunch of other crazy shit. we were bored a lot haha
      Best freakin bored years of my life

      Sent from my SM-S975L using Tapatalk

    15. #2880
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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
      Quote Originally Posted by thudgens96 View Post
      Best freakin bored years of my life

      Sent from my SM-S975L using Tapatalk
      yessir getting paid to do nothing and be miserable. then go wide open then back to nothing haha
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