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

    1. #3376
      thudgens96's Avatar
      thudgens96 is online now Sponsor
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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 guns01 View Post
      no prob man. as you can see from the last year or 10 i am the master of figuring out and working around injury haha
      Well my friend I pray that you are never injured again but I am happy to learn from your expierience.

      Sent from my SM-S975L using Tapatalk

    2. #3377
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      off/rehab

      day off yesterday and pt appointment. she tore me up both in the arm shoulder pec and my mid back issue. so today i am sore and beat up from the session. cool thing is she dug in the arm all over and didnt feel any tears gaps or holes. so it should be good to go i hope. trap back area still is pretty busted up and she said it is full of inflammation and that i may need to go and get adjusted in case it is my spine. i will let it heal and rest before i do that though


      meal 1
      5 whole eggs
      4 slices ez bread
      1tbl spoon pb
      1/2tbl spn coconut oil
      meal 2
      8oz turkey
      1 cup jasmine rice w/cinnamon and splenda
      1/2 avacado
      1 cup green beans
      meal 3
      8oz sirloin
      large green salad with lots of color
      meal 4
      8oz sirloin
      8oz purple potato
      1 cup broccoli
      meal 5
      8oz chicken
      1 cup jasmine rice w/cinnamon
      1 cup green beans
      meal 6
      8oz turkey
      8oz red potato
      1 cup broccoli
      1/4 cup sour kraut
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    3. #3378
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      legs(primary)

      5 min stationary bike warmup
      roller work
      one leg glute bridge w/iso x10(10s)/2
      dbl leg glute bridge w/iso x10(10s)/2
      reverse hypers x10/4
      seated leg curls 90x12 105x12 120x12 135x12 150x12 165x10 180x8
      adductors 190x10/6 (forgot my plate extender)
      squats 45x10 135x10 185x7 225x7 275x7 315x7 (cut short to protect my neck)
      machine leg press 390x20/4 (20sec rest low and close on the platform)
      banded stiff leg deads 95x10(rb) 145x10(ob)/2

      done for the day. not a bad day at all yesterday. cheat day as well. like i said yesterday i had work done on the arm and back so i went a little bit easier on squats to protect the area and not get it more inflamed than it already was. weights moved really easy too. we did have to wait for a hell of a long time on just about every single movement which was a huge pain in the ass and we even went in later than usual to avoid that. it was so crowded when we got there that i couldnt get in abs or calves. got some new additions on my foods and increase in cals today also

      meal 1
      5 whole eggs w/light cheese
      1 cup spinach
      4 slices ez bread
      1 tbl spn natty pb
      1 tspn coconut oil
      meal 2
      8oz turkey
      1.5 cup jasmine rice w/cinnamon and splenda
      1/2 avacado
      1 cup green beans
      meal 3
      2 scoops whey iso
      1/2 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      14oz purple potato
      1 heaping tbl spn natural honey
      1 cup broccoli
      meal 5
      8oz chicken
      2 cup jasmine rice w/cinnamon
      1 cup green beans
      meal 6
      8oz turkey
      12oz red potato
      1 cup broccoli
      1/4 cup sour kraut
      cheat meal
      4 slice of the new pizza hut pizza pep
      3 plain sugar cookies

      new foods and totals added
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    4. #3379
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today

      chest/tri/cardio

      machine press 60x8 80x8 100x8 120x8 140x8 160x8 180x8 200x8
      incline bb press 165x6 185x6 225x6 255x6 (muscle round) 205x4/6 (10sec between rounds)
      hs incline 70x8 90x8 115x8 ds115x8 70x18
      cable press downs 4x12 to the whole stack. no clue on the weight it's a different gym today
      incline db skullies 30x8/4
      db curl 10x50
      12 min step mill intervals

      done for the day. took my youngest to the gym today so we went to a different one than usual. so again no calf machines at all and abs weren't on the agenda today. all in all a good day in and a really good pump. not the strongest day in history but still a good one. we are experimenting with some muscle rounds while i am healing on movements that put the injury in jeopardy. that way i can still train some stuff and still let it heal up and not be in danger. we shall see how it goes. the one i tried it on today was to light but i am learning still.

      meal 1
      5 whole eggs w/light cheese
      1 cup spinach
      4 slices ez bread
      1 tbl spn natty pb
      1 tspn coconut oil
      meal 2
      8oz turkey
      1.5 cup jasmine rice w/cinnamon and splenda
      1/2 avacado
      1 cup green beans
      meal 3
      2 scoops whey iso
      1/2 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      14oz purple potato
      1 heaping tbl spn natural honey
      1 cup broccoli
      meal 5
      8oz chicken
      2 cup jasmine rice w/cinnamon
      1 cup green beans
      meal 6
      8oz turkey
      12oz red potato
      1 cup broccoli
      1/4 cup sour kraut
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    5. #3380
      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/rehab/cardio

      standing crunches w/vac 70x10/4
      cable pull overs 80x10 90x10 100x10 110x10 120x10
      pull downs w/pro grip 70x8 85x8 100x8 100x8 (no issue)
      deads (muscle rounds 135x3 185x3 225x3 275x4/6 (10sec between sets)
      db curls 10x50
      12 min step mill intervals 1-1

      done for the day. happy day in the books today. i actually got a little bit of back work in with no issues whatsoever. i only did a few movements and went easy but i did test it out a little bit. no pain at all and no pulling or cramping. i may add a new movement in week to week. i will lay off of direct bicep work for a while though. i really think it may be more in my front delt and the bi tie in. either way a good day in and the muscle rounds with deads was a nice kick in the nuts. i was farting the entire time haha and cracking up. hard to get good bracing pressure when it sounds like your pants are ripping. no clue where the gas came from today either.


      meal 1
      5 whole eggs w/light cheese
      1 cup spinach
      4 slices ez bread
      1 tbl spn natty pb
      1 tspn coconut oil
      meal 2
      8oz turkey
      1.5 cup jasmine rice w/cinnamon and splenda
      1/2 avacado
      1 cup green beans
      meal 3
      2 scoops whey iso
      1/2 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      14oz purple potato
      1 heaping tbl spn natural honey
      1 cup broccoli
      meal 5
      8oz chicken
      2 cup jasmine rice w/cinnamon
      1 cup green beans
      meal 6
      8oz turkey
      12oz red potato
      1 cup broccoli
      1/4 cup sour kraut
      TGBSupplements REP

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    6. #3381
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today

      calves/legs(2)/cardio

      standing calf raise 315x10/2 335x25/4
      seated leg curls 105x10 120x10 135x20/4 (30 sec rest)
      stiff leg dead 3/4 145x15/3
      walking lunges x20/3
      leg extension 3sec contraction 105x10/3
      12 min step mill intervals 2-1

      done for the day. stupid stupid painful pump day today with a super fast pace. nothing really crazy to note today at all. lower back is a little bit tight but other than that everything feels and went smoothly today.


      meal 1
      5 whole eggs w/light cheese
      1 cup spinach
      4 slices ez bread
      1 tbl spn natty pb
      1 tspn coconut oil
      meal 2
      8oz turkey
      1.5 cup jasmine rice w/cinnamon and splenda
      1/2 avacado
      1 cup green beans
      meal 3
      2 scoops whey iso
      1/2 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      14oz purple potato
      1 heaping tbl spn natural honey
      1 cup broccoli
      meal 5
      8oz chicken
      2 cup jasmine rice w/cinnamon
      1 cup green beans
      meal 6
      8oz turkey
      12oz red potato
      1 cup broccoli
      1/4 cup sour kraut
      TGBSupplements REP

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    7. #3382
      thudgens96's Avatar
      thudgens96 is online now Sponsor
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      today

      calves/legs(2)/cardio

      standing calf raise 315x10/2 335x25/4
      seated leg curls 105x10 120x10 135x20/4 (30 sec rest)
      stiff leg dead 3/4 145x15/3
      walking lunges x20/3
      leg extension 3sec contraction 105x10/3
      12 min step mill intervals 2-1

      done for the day. stupid stupid painful pump day today with a super fast pace. nothing really crazy to note today at all. lower back is a little bit tight but other than that everything feels and went smoothly today.


      meal 1
      5 whole eggs w/light cheese
      1 cup spinach
      4 slices ez bread
      1 tbl spn natty pb
      1 tspn coconut oil
      meal 2
      8oz turkey
      1.5 cup jasmine rice w/cinnamon and splenda
      1/2 avacado
      1 cup green beans
      meal 3
      2 scoops whey iso
      1/2 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      14oz purple potato
      1 heaping tbl spn natural honey
      1 cup broccoli
      meal 5
      8oz chicken
      2 cup jasmine rice w/cinnamon
      1 cup green beans
      meal 6
      8oz turkey
      12oz red potato
      1 cup broccoli
      1/4 cup sour kraut
      Lunges are killers. Like to do them in the parking lot

      Sent from my SM-S975L using Tapatalk

    8. #3383
      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 thudgens96 View Post
      Lunges are killers. Like to do them in the parking lot

      Sent from my SM-S975L using Tapatalk
      hell yeah, we do that also from time to time as well
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    9. #3384
      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/cardio

      incline sit ups x10/4
      standing calf raise 315x`10 355x10(10s)x10(10s)x20(10s)/4
      reverse peck deck fly 60x10 75x10 90x10 105x10 120x10/2
      machine press 120x8 140x8 160x8 180x8
      db lats 20x12 25x12/3
      db curls 10x50
      12 min step mill intervals 2-1

      done for the day. nice quick get a pump and get out kind of day. elbows were a tad bit angry this session but they loosened up by the end. huge stormy cold front rolling through and i can damn sure feel it. takes forever to get good and warmed up. nothing like waking up to 70 and then dropping to 50 in a couple hours and continue to drop. not good for being banged up for sure. bicep is still getting better, it is still a little bit tight but no real pain or issues but i am still babying it rehabbing and protecting it for the time being.


      meal 1
      5 whole eggs w/light cheese
      1 cup spinach
      4 slices ez bread
      1 tbl spn natty pb
      1 tspn coconut oil
      meal 2
      8oz turkey
      1.5 cup jasmine rice w/cinnamon and splenda
      1/2 avacado
      1 cup green beans
      meal 3
      2 scoops whey iso
      1/2 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      14oz purple potato
      1 heaping tbl spn natural honey
      1 cup broccoli
      meal 5
      8oz chicken
      2 cup jasmine rice w/cinnamon
      1 cup green beans
      meal 6
      8oz turkey
      12oz red potato
      1 cup broccoli
      1/4 cup sour kraut
      TGBSupplements REP

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    10. #3385
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today

      legs(3)

      stationary bike warmup
      adductors 190x12/6
      one leg leg press 90x10 135x10 180x10/3
      one leg leg extension 60x10/3
      squats 45x10 135x10 205x31 (yep one set to failure)

      done for the day. ok i have to note that i skimped on cardio today but not by choice, i forgot my shoes at home and no way in hell i was about to do intervals in chucks and getting nasty blisters. any way pump from hell day super quick and def not anywhere near easy. i am still having to tell myself not to much weight leave some left over this is workout number 3. it's really hard when you feel good to hold back when you are supposed to. that's why i only went with 205 for my squat set to fail. i knew i could get 225 for 30 or so reps but that would have put even more strain on my back and recovery when i have legs again on sat. so i went smart and it still kicked my ass haha. great day


      meal 1
      5 whole eggs w/light cheese
      1 cup spinach
      4 slices ez bread
      1 tbl spn natty pb
      1 tspn coconut oil
      meal 2
      8oz turkey
      1.5 cup jasmine rice w/cinnamon and splenda
      1/2 avacado
      1 cup green beans
      meal 3
      2 scoops whey iso
      1/2 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      14oz purple potato
      1 heaping tbl spn natural honey
      1 cup broccoli
      meal 5
      8oz chicken
      2 cup jasmine rice w/cinnamon
      1 cup green beans
      meal 6
      8oz turkey
      12oz red potato
      1 cup broccoli
      1/4 cup sour kraut
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    11. #3386
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday


      off/rest

      nothing at all to note today really. watched tv and i am pretty sure i only went out once yesterday for steaks haha.



      meal 1
      5 whole eggs
      4 slices ez bread
      1tbl spoon pb
      1/2tbl spn coconut oil
      meal 2
      8oz turkey
      1 cup jasmine rice w/cinnamon and splenda
      1/2 avacado
      1 cup green beans
      meal 3
      8oz sirloin
      1 cup jasmine rice
      large green salad with lots of color
      meal 4
      8oz sirloin
      8oz purple potato
      1 cup broccoli
      meal 5
      8oz chicken
      1 cup jasmine rice w/cinnamon
      1 cup green beans
      meal 6
      8oz turkey
      8oz red potato
      1 cup broccoli
      1/4 cup sour kraut
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    12. #3387
      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)

      5 min stationary bike warmup
      roller work
      one leg glute bridge w/iso x10(10s)/2
      dbl leg glute bridge w/iso x10(10s)/2
      reverse hypers x10/4
      lying leg curls 50x15 60x15 80x15 90x15 110x15 ds140x15ds 110x8ds 90x8+25p
      adductors 190x10/4
      leg press 200x15 290x12 470x10 650x10 740x10 830x10 920x10 fun set 1010x12(30sec)x11(60sec)x15
      ssb squats 205x12 245x12/2

      done for the day. great great session today. felt good strong no joint issues at all and got a hell of a nasty pump. so not really a whole lot to note other than it being spot on and awesome today. cheat day as well so that makes it all the more better haha.


      meal 1
      5 whole eggs w/light cheese
      1 cup spinach
      4 slices ez bread
      1 tbl spn natty pb
      1 tspn coconut oil
      meal 2
      8oz turkey
      1.5 cup jasmine rice w/cinnamon and splenda
      1/2 avacado
      1 cup green beans
      meal 3
      2 scoops whey iso
      1/2 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      14oz purple potato
      1 heaping tbl spn natural honey
      1 cup broccoli
      meal 5
      8oz chicken
      2 cup jasmine rice w/cinnamon
      1 cup green beans
      meal 6
      8oz turkey
      12oz red potato
      1 cup broccoli
      1/4 cup sour kraut
      cheat
      dbl steak burger w/bacon and cheese
      med fries
      large shake
      TGBSupplements REP

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    13. #3388
      Pushtoday's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Pizza and cookies last time and Double bacon burger, fries and shake this time.
      When you cheat you do it right!


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    14. #3389
      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 Pushtoday View Post
      Pizza and cookies last time and Double bacon burger, fries and shake this time.
      When you cheat you do it right!


      Sent from my iPhone using Tapatalk
      hell yeah man. they are opening up a bunch of new food places in our area and i have to try them all out haha. only thing that sucks is i eat so much getting the cheats in is sometimes a bit difficult but i manage haha
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    15. #3390
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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
      • Follow Along G's Run to the NA's
      • Follow Along G's Run to the NA's
      yesterday

      calves/chest/delts/cardio

      seated calf raise 2sec stretch each rep 50x10 75x10 100x10 125x10 150x10 175x10 200x10/2
      hs incline press 55x10 70x10 90x10 115x10 135x10
      bench press 135x6 185x6 225x6/3
      decline press 165x30 185x25 225x20
      db lats 25x10/3 25x10+25p
      30 min treadmill

      done for the day. not to bad of a day yesterday. no real issues at all other than time. church service ran long and i didnt get in until later than i wanted to and to stay on time with meals i had to go way faster and cut some things short that i will have to make up today. no worries though still a really good session. i do have an issue going on with my right hand that i have no clue what it is. it and my hand hurt something fierce to put any pressure on. i may have pinched a nerve or something but it is damn painful. i had to wrap that wrist casting style yesterday just to press.


      meal 1
      5 whole eggs w/light cheese
      1 cup spinach
      4 slices ez bread
      1 tbl spn natty pb
      1 tspn coconut oil
      meal 2
      8oz turkey
      1.5 cup jasmine rice w/cinnamon and splenda
      1/2 avacado
      1 cup green beans
      meal 3
      2 scoops whey iso
      1/2 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      14oz purple potato
      1 heaping tbl spn natural honey
      1 cup broccoli
      meal 5
      8oz chicken
      2 cup jasmine rice w/cinnamon
      1 cup green beans
      meal 6
      8oz turkey
      12oz red potato
      1 cup broccoli
      1/4 cup sour kraut
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