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

    1. #3481
      BABY1's Avatar
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      is is planting seeds
       
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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
      haha no. it's like a fried apple pie or cherry pie but with a birthday cake filling in it. and yes it has sprinkles. one of our local pasty companies makes all kinds of different fried pies.
      OH YEAH the SPRINKLES!!!
      Kind, creative soul, with no mean bones

    2. #3482
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      Default Re: Follow Along G's Run to the NA's

      Happy you had a great day!!!
      Kind, creative soul, with no mean bones

    3. #3483
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by BABY1 View Post
      OH YEAH the SPRINKLES!!!
      i have an extra one on my table waiting for the next time haha
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    4. #3484
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      Default Re: Follow Along G's Run to the NA's

      Wishing you a speedy recovery.

      Sent from my [device_name] using Fitnessgeared mobile app

    5. #3485
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      legs

      stationary bike warmup
      roller work
      dbl leg glute bridge w/iso x10(10s)/4
      lying leg curls w/forced negs 60x8 70x8 80x8 90x8 100x8 100x8 100x8+5f(+10p)
      squats x10 135x10 185x8 225x8 275x8 315x8
      bulgarian split squats 25x8 45x8 65x8 drop set of death 80x10(10s)ds 65x10(10s)ds 45x10(10s)ds 25x10(10s)
      sissy squats x10/3

      done for the day. hips and hip flexors were tight and angry before we even got started. so i went really really easy on the squats. it felt smooth and moved well but i could still feel the tightness and stiffness in the area. still got some slow tempo constant tension work done on them anyway. stupid painful pumps by the end and even though to tight going in a great session.

      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
      meal 7
      2 scoop whey iso
      1/3 cup cor
      1 tbl spn pb
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    6. #3486
      Pushtoday's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      yesterday

      legs

      stationary bike warmup
      roller work
      dbl leg glute bridge w/iso x10(10s)/4
      lying leg curls w/forced negs 60x8 70x8 80x8 90x8 100x8 100x8 100x8+5f(+10p)
      squats x10 135x10 185x8 225x8 275x8 315x8
      bulgarian split squats 25x8 45x8 65x8 drop set of death 80x10(10s)ds 65x10(10s)ds 45x10(10s)ds 25x10(10s)
      sissy squats x10/3

      done for the day. hips and hip flexors were tight and angry before we even got started. so i went really really easy on the squats. it felt smooth and moved well but i could still feel the tightness and stiffness in the area. still got some slow tempo constant tension work done on them anyway. stupid painful pumps by the end and even though to tight going in a great session.

      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
      meal 7
      2 scoop whey iso
      1/3 cup cor
      1 tbl spn pb
      The “drop set of death” sounds like and appropriate name.
      Looks like a pretty intense session.


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    7. #3487
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Pushtoday View Post
      The “drop set of death” sounds like and appropriate name.
      Looks like a pretty intense session.


      Sent from my iPhone using Tapatalk
      i absolutely destroyed my training crew yesterday. i didnt think it was all that bad until the hammie cramps started up later in the day. so that tells me it was a good one haha.
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    8. #3488
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      today

      chest/delts

      hand bike warmup
      machine press 80x8 90x8 100x8 120x8 140x8 160x8 180x8 200x8/3
      incline bb press 185x8 205x8 225x8 255x8 275x8 315x8
      incline db press 85x4 105x8 115x8 ds130x8ds 100x8ds 70x9
      incline pro grip fly 40x10/3
      reverse peck deck fly 75x20 90x20/3
      db lat raise 25x8/4

      done for the day. super kick ass day in the books today. nice and strong smooth no issues hickups or nothing. i moved a good amount of weight keeping perfect form throughout the session. the pump was stupid as well. very happy with the workout and progress 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
      meal 7
      2 scoop whey iso
      1/3 cup cor
      1 tbl spn pb
      TGBSupplements REP

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    9. #3489
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today

      calves/back/cardio

      seated calf raise 75x10 100x15 125x15/3
      hand bike warmup
      one arm sup pull downs 20x10 30x10 40x10 50x10/2
      sm dead stop bent row 135x4 185x4 225x8/4
      db shrugs 55x10 75x10 85x10
      hypers x37 x24 x19
      12 min step mill intervals 2-1

      done for the day. i didnt dick up and forget to warmup my arms and shoulders today. i messed up a time or two and forgot haha. not a bad session at all today other than going in with a brutal head ache. still got it done and got some good blood flowing. another good one in the books


      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
      meal 7
      2 scoop whey iso
      1/3 cup cor
      1 tbl spn pb
      TGBSupplements REP

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    10. #3490
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      calves/arms/cardio

      machine toe press 190x10 210x8x15p(10s) 230x8x15p(10s) 250x8x15p(10s) 270x8x15p(10s)
      hand bike warmup
      ind handle press downs pyramid up sets of 10 till 10 got heavy. about 7or 8sets
      ind handle reverse press downs same thing here. stacks werent marked. so no point in guessing
      db skullies 40x10/4
      standing bb curls 3sec neg 20x10 30x10 40x10 60x10/3
      db pinwheel curls 25x15/3
      db preacher curls 25x10/3
      12 min step mill intervals

      done for the day. nasty pump session today. shoulders are just a tad bit tight and achy but nothing to awful bad. that was the only issue going in and for the duration of the workout. everything else went smooth. i figured my elbows were going to get fired up but they actually didnt at all.

      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
      meal 7
      2 scoop whey iso
      1/3 cup cor
      1 tbl spn pb
      TGBSupplements REP

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    11. #3491
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      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
      yesterday

      calves/arms/cardio

      machine toe press 190x10 210x8x15p(10s) 230x8x15p(10s) 250x8x15p(10s) 270x8x15p(10s)
      hand bike warmup
      ind handle press downs pyramid up sets of 10 till 10 got heavy. about 7or 8sets
      ind handle reverse press downs same thing here. stacks werent marked. so no point in guessing
      db skullies 40x10/4
      standing bb curls 3sec neg 20x10 30x10 40x10 60x10/3
      db pinwheel curls 25x15/3
      db preacher curls 25x10/3
      12 min step mill intervals

      done for the day. nasty pump session today. shoulders are just a tad bit tight and achy but nothing to awful bad. that was the only issue going in and for the duration of the workout. everything else went smooth. i figured my elbows were going to get fired up but they actually didnt at all.

      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
      meal 7
      2 scoop whey iso
      1/3 cup cor
      1 tbl spn pb
      Great job my brother the machine.

      Sent from my SM-S975L using Tapatalk

    12. #3492
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      is staying focused.
       
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by thudgens96 View Post
      Great job my brother the machine.

      Sent from my SM-S975L using Tapatalk
      I think you could be on to something...Guns might be a robot or cyborg or something. Pretty sure he’s not human.Follow Along G's Run to the NA's


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    13. #3493
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Pushtoday View Post
      I think you could be on to something...Guns might be a robot or cyborg or something. Pretty sure he’s not human.Follow Along G's Run to the NA's


      Sent from my iPhone using Tapatalk
      Lol he is definitely the MAN!

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    14. #3494
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Pushtoday View Post
      I think you could be on to something...Guns might be a robot or cyborg or something. Pretty sure he’s not human.Follow Along G's Run to the NA's


      Sent from my iPhone using Tapatalk
      once you are able to get a solid sched and consistency down it is easy. that and when you have to kill it every day to get what you want to be at. it makes it much easier
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    15. #3495
      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
      • 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

      back

      hand bike warmup
      low cable row 85x10 100x10 120x10 140x10/3
      wide grip pull downs 100x10 120x10/2
      iso hold w/ red band ss 10sec/3
      deads ss 185x3 225x3 275x3 ss ss315x5/3
      machine low back extensions 150x25 180x20

      done for the day. good contractions and pumps today. short and sweet. i did have to slow the pace down a tad bit when we got to the deads so i didnt either shit my pants or lose my pre workout meal. it was sitting heavy on me today. other than that a solid day in the books and a good ending to the week. i weighed in this am at 281 and my mid ax pinch is still only 4mm. so i am still consistently moving up in weight.


      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
      meal 7
      2 scoop whey iso
      1/3 cup cor
      1 tbl spn pb
      cheat
      giant roast beef from arbys
      fries
      jamoca shake
      TGBSupplements REP

      https://www.tgbsupplements.com/

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