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

    1. #3016
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's



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      today

      calves/back/cardio

      seated calf raise ss 50x10 75x10 ss start 100x10(10p)ss 125x10(10p)ss 150x10(10p)3ss
      tibia raise ss ss50x20/5 (no issues getting these in today)
      swiss bar wide grip pull downs 70x10 85x10 100x10 120x10 140x10/4
      incline kb rows 40x12/4
      db pull overs 60x10/4
      low rows 140x8 160x8/3
      hypers x25/4
      12 min step mill intervals 1-1

      done for the day. super fast nasty one today. no issues at all and the gym was actually nice and empty. i had to do intervals again today due to weather and i didnt want to. it beats the hell out of my legs haha. i am glad i got the day off tomorrow cause they def need a little rest. good pump and contractions today also and nothing even close to failure. so i was on point and perfect today and picked everything correctly. i got pt tomorrow so hopefully it doesnt ruin my leg day the day after. tomorrow is also national doughnut day and i am on zero carbs haha figures. not that i could have one anyway even if i wasnt



      meal 1
      8oz turkey
      1 cup spinach
      meal 2
      4 whole organic free range eggs
      1 cup oats
      2 tbl spn natty pb
      1tbl spn sugar free jelly
      intra
      2 scoops peri md 10g creatpure w/gal water
      meal 3
      8oz turkey
      meal 4
      8oz cod
      meal 5
      8oz tcod
      2 tbl spn coconut oil
      meal 6
      8oz turkey
      1 cup broc
      1/4 cup sour kraut
      TGBSupplements REP

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    2. #3017
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      today

      abs/legs/cardio

      standing pd crunches w/vac 70x20/4
      roller work
      bent leg reverse hyper x10/3 (working in some glute activation)
      lying leg curls 50x10 70x10 90x10 110x10 130x10 ds 150x10ds 120x8ds 100x8(15xec iso)
      stiff leg deads 145x8 185x8 225x8/4
      leg press 200x10 290x10 400x10 490x10 600x10 690x10 780x10 870x10 960x10 1050x10
      sissy squats x21 x17
      leg extensions 135x15 150x15+15p
      waling lunges x12/3
      prowler drags 160lbs additional resistance 4 rounds 40 yards each

      done for the day. got in a really good session today with no issues at all. i got a good pump also which is good, i did a little switch on my first meals to see if it would help out a bit. all in all a good strong day though. i am going to start adding in some different glute activation movements in as i go. hopefully it will help fix some firing pattern issues i am having and possibly make me a little stronger and healthier as well. i had my pt done yesterday on my zero carb day. no where as extensive as last one was but still ate my ass up. so i dont know for sure if it was that or something else last week. all good though


      meal 1
      50g mancake waffles
      1/4 cup cream of rice
      30g whey iso
      meal 2
      4 whole organic free range eggs
      1 cup oats
      2 tbl spn natty pb
      1tbl spn sugar free jelly
      intra
      3 scoops peri md 10g creatpure w/gal water
      meal 3
      8oz turkey
      2 flat out breads
      meal 4
      8oz cod
      8oz red potato
      meal 5
      8oz tcod
      1/3 cup cream of rice with sugar free jelly
      2 tbl spn coconut oil
      meal 6
      8oz turkey
      1 cup broc
      1/4 cup sour kraut
      TGBSupplements REP

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    3. #3018
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      Default Re: Follow Along G's Run to the NA's

      Always great following your log!
      Veritas Vos Liberabit

    4. #3019
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by BABY1 View Post
      Always great following your log!
      thank you baby1. got to keep myself accountable
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    5. #3020
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      Default Re: Follow Along G's Run to the NA's

      Keep up the good work guns, love reading through your log trying to pick up the details.
      Lots for people learn by reading it.

      Sent from my SM-N910V using Tapatalk

    6. #3021
      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 whitetail View Post
      Keep up the good work guns, love reading through your log trying to pick up the details.
      Lots for people learn by reading it.

      Sent from my SM-N910V using Tapatalk
      thanks man, that's what i put it up here for. hell if only a couple people pick something up then it's worth it
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    7. #3022
      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/chest/delts/tris/cardio

      machine leg raise 40x20/4
      machine toe press 210x10 230x10 250x10(10s)x10(10s)x10(10s) 230x10(10s)x10(10s)x10(10s)/2 210x10(10s)x10(10s)x10(10s)
      incline db press 25x8 40x8 55x8 70x8 85x8 100x8
      bb bench press 135x3 185x3 225x5/5
      flat db fly w/man resist ss 30x8/3ss
      dips ss ss x8/3
      reverse peck deck fly 90x30/3
      db lats 25x12/5
      db front raise 20x8/3
      ind handle press downs 120x10/4
      db skullies 35x10/4
      12 min step mill intervals 1-1

      done for the day. good strong session today. calves were a freaking *****, i had to drop the weight every set because i was barely getting any rom. the pump in them was stupid painful and almost as bad as arm pump. did get some good weight moved around today and felt good. got this long drawn out session done in under two hours. gym was completely empty and we didnt have to wait on anything. so all in all a great session and feel really good. legs are still sore as hell from the pt. my am fasted weight the other day was 253. so we are still steadily dropping a couple pounds a week. so on point and on the mark as of right now. getting a little bit of low back twinging going on a little today. so i will be hitting some fascia blasting tonight as well. i may do it again in the am pre workout to see if it helps with pump and function. worth a try.


      meal 1
      50g mancake waffles
      1/4 cup cream of rice
      30g whey iso
      meal 2
      4 whole organic free range eggs
      1 cup oats
      2 tbl spn natty pb
      1tbl spn sugar free jelly
      intra
      2 scoops peri md 10g creatpure w/gal water
      meal 3
      8oz turkey
      2 flat out breads
      8oz red potato red hots haha
      meal 4
      8oz cod
      8oz red potato
      meal 5
      8oz tcod
      1/3 cup cream of rice with sugar free jelly
      2 tbl spn coconut oil
      meal 6
      8oz turkey
      1 cup broc
      1/4 cup sour kraut
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    8. #3023
      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/back/bis

      ab wheel roll outs ss x12ss x10/4ss
      standing calf raise ss ss230x8 ss250x8 ss270x8 ss290x8 ss310x8
      ind handle semi sup low rows 30x12 40x12 50x12 60x12 70x12/3
      meadows rows x5 25x5 50x5 75x5 100x5 125x10 150x10/3
      one arm bb rows 25x4 50x4 75x4 100x8 125x8/2
      db pullovers 55x12/3
      ng pull ups x8/3
      hs preacher curls 60x8/4
      reverse bb curls 50x12/4

      done for the day. great session today and super super strong. very happy with the pump and performance today for sure. everything moved smoothly and we kept a really good pace. i took a young guy on today to help actually pace the rows. that helped out a hell of a whole lot. i either go way to quick and lose strength or take to long and it just sucks. having an extra person to pace it back and forth is perfect. going to use him again tomorrow for leg press and lunges haha. he may never come back. we also used the fascia blaster pre workout today as well, to open the muscle and nerve function up a bit. pretty interesting and kind of a pain in the ass but i am testing that out and i am hitting it again tonight. another successful day in the books.


      meal 1
      8oz turkey
      1 cup spinach
      meal 2
      4 whole organic free range eggs
      1 cup oats
      2 tbl spn natty pb
      1tbl spn sugar free jelly
      intra
      3 scoops peri md 10g creatpure w/gal water
      meal 3
      8oz turkey
      2 flat out breads
      meal 4
      8oz cod
      meal 5
      8oz tcod
      2 tbl spn coconut oil
      meal 6
      8oz turkey
      1 cup broc
      1/4 cup sour kraut
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    9. #3024
      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/cardio

      standing lat pd crunches w/vac 70x15/4
      roller work
      reverse hyper glute activation x10/3
      lying leg curls 60x10 70x10 80x10 90x10 110x8 120x8 130x8 140x8
      leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10 720x10 (all done back to back)
      sm lunges 135x15/5
      hip flexor raise 80x10/3 with 20 sec front relaxed flex
      leg extensions 120x30/2
      db stiff leg deads 65x8/4
      prowler drags 180lbs additional resistance.5 rounds 40 yards each

      done for the day. another killer session today. no words to describe the pain and the pump. we added in the young buck for tempo today and he worked out perfect. we literally nailed everything back to back with no issues at all whatsoever. dude didnt complain act like he was going to die or quit. so that helped the session out quite a bit. added in two progressions on the prowler work today both weight and reps. i probably should have done one or the other but just went ahead and did both. all in all happy with today and i am wasted tired. we will be traveling the next two days but not to far so i will get to work in a different gym for those two workouts. so a change of pace and atmosphere for a little bit. probably will be crippled by the end of the week though.


      meal 1
      8oz turkey
      1 cup spinach
      meal 2
      4 whole organic free range eggs
      1 cup oats
      2 tbl spn natty pb
      1tbl spn sugar free jelly
      intra
      2 scoops peri md 10g creatpure w/gal water
      meal 3
      8oz turkey
      2 flat out breads
      meal 4
      8oz cod
      8oz red potato
      meal 5
      8oz tcod
      2 tbl spn coconut oil
      meal 6
      8oz turkey
      1 cup broc
      1/4 cup sour kraut
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    10. #3025
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today

      calves/arms

      hs standing calf raise machine 90x10 135x10180x10 225x10 270x10 360x10/2
      standing bb curls 20x15 30x15 40x15 60x10/5 (10s rest)
      db hammers 30x10/5 *10sec rest)
      machine preachers 50x8/3
      assist machine press downs 6 sets of 12 (no clue of the weight it wasnt my gym)
      one arm db french press 30x10/4
      rope press downs 4 sets of 10 (weight i have no clue again)

      done for the day. out of town training today. so up super butt crack early for a road trip. i am familiar with this particular gym for probably close to 10 years or so ago back. back then body builders and power lifters would travel from all over to come there to train. not so much any more. it is shitty equipped now and absolutely filthy. i dont mind a dirty gym tut this wasnt used and dirty this was disgusting and filthy. any way got in a good fast session. great pump even though i was quite a bit dehydrated. ran into a monster i have competed with over the years. i am now bigger than he is haha. he told me i was looking good blah blah and we shot the shit a bit. i am actually surprised today that i didnt bloat up or hurt to bad at all from the trip. i did have to walk about 2 miles or so for the event we had to go to. so i opted out of any cardio today. legs and glutes are sore too. i did really enjoy the feel of a different standing calf raise machine. that thing was pretty cool i will consider it a good day in the books though even though i may be completely crippled tomorrow


      meal 1
      8oz turkey
      1 cup spinach
      meal 2
      4 whole organic free range eggs
      1 cup oats
      2 tbl spn natty pb
      1tbl spn sugar free jelly
      intra
      2 scoops peri md 10g creatpure w/ 3/4 gal water (due to travel)
      meal 3
      8oz turkey
      2 flat out breads
      meal 4
      8oz cod
      8oz red potato
      meal 5
      8oz tcod
      2 tbl spn coconut oil
      meal 6
      8oz turkey
      1 cup broc
      1/4 cup sour kraut
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    11. #3026
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      off

      so i was actually supposed to train yesterday but no way that was happening. it would have been pointless to even try. i was in so much pain when we got back from our trip i would have either gotten hurt or wouldnt have been able to do anything i was supposed to do. hell i could barely stand up straight. so i just went ahead and zeroed out my carbs and forced hydration and moved it up till today. my body doesnt do well at all with traveling and on top of that a cold and wet front moved in on us the last two days and i am not exaggerating how bad it fucked up my body. i contremplated training down there again but i am glad i passed on that one as well. i will get it done today though and i feel 100% today


      meal 1
      8oz turkey
      1 cup spinach
      meal 2
      4 whole organic free range eggs
      meal 3
      8oz turkey
      meal 4
      8oz cod
      meal 5
      8oz tcod
      2 tbl spn coconut oil
      meal 6
      8oz turkey
      1 cup broc
      1/4 cup sour kraut
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    12. #3027
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      BABY1 is offline Mrs FUZO
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      Default Re: Follow Along G's Run to the NA's

      damn guns, I am sorry to hear this but you know how to take care of your body so this is important. Rest up and when the full moon is over you will feel better,lol
      Veritas Vos Liberabit

    13. #3028
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by BABY1 View Post
      damn guns, I am sorry to hear this but you know how to take care of your body so this is important. Rest up and when the full moon is over you will feel better,lol
      no exaggerating or bs, i literally couldnt stand up straight. i felt like death warmed over. we did do some fascia blaster work before bed and i woke up today 100%. if i were to try to drive to come up to see you guys it would take me a week to get there and then another to recover once i made it. then the fun could start. my body is way more busted up than i feel day to day for sure
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    14. #3029
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      today

      calves/abs/back/cardio

      seated calf raise 50x10 75x10 100x10 125x10 150x10 175x10
      incline situps x20/4
      rumble roller work
      swiss bar pulldowns 85x8 100x8 120x8 140x8/8 (2 sets per handle for 8 rounds total)
      t bar rows (landmine) 50x8 75x8 125x8 150x8/4
      db pullovers 60x10/4
      low rows sup and pro 140x10/4
      hypers x15/4
      prowler rows 140lbs additional resistance 4 rounds 40 yards each

      done for the day. like noted earlier, i did some fascia blasting work on my back and obliques last night and pounded water. woke up today and felt 100%. so obviously everything went smooth and perfect today. got a great session in and pushed the pace nicely. i kind of wish my week and off day didnt get messed up but you have to adapt to what you got. i also increased the weight on the prowler rows but not the volume today. i will either make that adjustment this upcoming week or the following. i will play it by feel. another successful one in the books


      meal 1
      8oz turkey
      1 cup spinach
      meal 2
      4 whole organic free range eggs
      intra
      2 scoops peri md 10g creatpure w/ 1 gal water
      meal 3
      8oz turkey
      2 flat out breads
      meal 4
      8oz turkey
      meal 5
      8oz turkey
      2 tbl spn coconut oil
      meal 6
      8oz turkey
      1 cup broc
      1/4 cup sour kraut
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    15. #3030
      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
      • Follow Along G's Run to the NA's
      • Follow Along G's Run to the NA's
      today

      abs/legs/cardio

      standing lat pd crunches w/vac 70x20/4
      roller work
      one leg gllute bridges w/iso x10/3 (10sec iso)
      seated leg curls 90x10 105x10 120x10 135x10 150x10 165x10 180x10 195x10 210x10 ds 225x10ds 165x8ds 135x8+15sec iso
      leg press 180x10 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x10 ds 990x10ds 630x33 (ouch)
      db frog squats 65x10/4
      leg extensions 135x15/3 135x15+15p (20 sec stretch after each set and 10 flexes)
      prowler drags 180lbs additional resistance 4 rounds 40 yards each

      done for the day. excellent session today. we did have to wait for the leg press so that slowed the tempo down a bit. i did opt out of 1 round of drags today because after the pause for leg press it cut me short on meal timing. got a really good pump and felt good and strong again today. my it bands are a little bit tight down low by the knee but nothing that isnt manageable. i just need to be more vigilant with rolling and fascia blasting the area more. i did hit the blaster before training again today also. that may also be making the area pump up a little bit more. another great day in the books. new guy joined in again today and killed it. i am actually surprised, he has enormous potential. he can hang with me and doesnt quit or complain


      meal 1
      50g mancake waffles
      1/4 cup cream of rice
      30g whey iso
      meal 2
      4 whole organic free range eggs
      1 cup oats
      2 tbl spn natty pb
      1tbl spn sugar free jelly
      intra
      3 scoops peri md 10g creatpure w/gal water
      meal 3
      8oz turkey
      2 flat out breads
      meal 4
      8oz cod
      8oz red potato
      meal 5
      8oz tcod
      1/3 cup cream of rice with sugar free jelly
      2 tbl spn coconut oil
      meal 6
      8oz turkey
      1 cup broc
      1/4 cup sour kraut
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

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