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

    1. #3556
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      Default Re: Follow Along G's Run to the NA's



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      Quote Originally Posted by thudgens96 View Post
      That sux man 30 min for a squat rack that's crazy.

      Sent from my SM-S975L using Tapatalk
      wouldnt be a big deal if it were actually people doing work. it was unfortunately the wanna be punk ass power lifters that just take up space. very sad group of dumb asses that think they are awesome with less than a thousand lb total. yeah they are monster power lifters. smh
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    2. #3557
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      wouldnt be a big deal if it were actually people doing work. it was unfortunately the wanna be punk ass power lifters that just take up space. very sad group of dumb asses that think they are awesome with less than a thousand lb total. yeah they are monster power lifters. smh
      I know who your talking about those power lifters that put 5 plates per side and then I'm not sure what they are doing with it. But their knees never break a 45. Not ever even close to a 90.

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    3. #3558
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      Default Re: Follow Along G's Run to the NA's

      Was this a more hammie focus session?
      Do you do extensions on another day, or just didnít do them today?


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    4. #3559
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by thudgens96 View Post
      I know who your talking about those power lifters that put 5 plates per side and then I'm not sure what they are doing with it. But their knees never break a 45. Not ever even close to a 90.

      Sent from my SM-S975L using Tapatalk
      hell no man. these jack asses dont even half ass that much weight. they will do that with 225-315 and scream slam it down and then wait 10 mins to do another half ass single or double. it is comical if your not waiting on the rack. they really do think they are all that and something special but i have seem women come in and do much more weight and reps they do at half their body weight
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    5. #3560
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Pushtoday View Post
      Was this a more hammie focus session?
      Do you do extensions on another day, or just didn’t do them today?


      Sent from my iPhone using Tapatalk
      i am back to high freq legs this week so other things will be sprinkled in on the other 2 days. so not an inch of the leg will go untouched haha
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    6. #3561
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      Default Re: Follow Along G's Run to the NA's

      today

      calves/chest/tris

      seated calf raise 50x10 75x15 100x15 125x15/2
      flat db press 25x20 40x20 55x20 60x20 65x20 70x20
      incline bb press w/ muscle rounds 135x6 185x6 225x6 mr 225x4/6 (10sec between each round)
      machine press 120x8 140x8 ds160x8ds 140x8ds 120x15p
      incline db pro fly 25x10/3
      ind handle press down 120x12 130x12 150x12
      ind handle reverse press down 120x12 140x12 150x12
      assist machine press downs 120x10/3

      done for the day.followed my programming setup today the way it was supposed to run and just went with much higher reps to protect the pec. yeah the pump was insanely stupid. actually pretty happy with it because it did tighten up with the pump a bit but no cramping or really bad feel going on. still wont try to push the weight at all for a bit but i can damn sure get some nasty work in anyway. that was a silly one haha. i tossed in the muscle round on the incline because that's the movement i tweaked it on and it still felt good. i also had to stop on machine press last week and didnt this week. so making progress is good.

      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 cup black beans
      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
      1/2 cup black benas
      1/2 avacado
      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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    7. #3562
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      Default Re: Follow Along G's Run to the NA's

      today

      calves/delts/cardio

      machine toe press 210x10 230x10x10p 250x10x10p 270x10x10p 290x10x10p
      hand bike warmup
      reverse pec deck fly 60x10 75x30/3
      seated db lats 25x10 30x10/3
      spider walks x3/3
      12 min step mill intervals 2-1

      done for the day. nice easy day in the books with a good pump and no issues. got my blood work back yesterday and it is not optimal at all. so i will be making some diet changes dropping some weight and lowering my cal intake for a month or so. nothing to crazy but damn if getting old doesnt suck ass. i had never had my levels jump up like that in only a little over 20wks. all good though i have topped out at 291 and coming back down for a little bit will prime me to grow even more once the mini diet is done. that's the plan at least. the new additional supps should bring me back into good ranges though. it does suck ass to have to pull back when it;s going so well though.


      meal 1
      5 whole eggs w/light cheese
      1 cup spinach
      1 tbl spn natty pb
      1 tspn coconut oil
      meal 2
      8oz turkey
      1 cup jasmine rice w/cinnamon and splenda
      1/2 cup black beans
      1/2 avacado
      1 cup green beans
      meal 3
      2 scoops whey iso
      1/4 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      8oz purple potato
      1 heaping tbl spn natural honey
      1 cup broccoli
      meal 5
      6oz chicken
      1 cup jasmine rice w/cinnamon
      1/2 cup black benas
      1/2 avacado
      1 cup green beans
      meal 6
      6oz turkey
      12oz red potato
      1 cup broccoli
      1/4 cup sour kraut
      meal 7
      2 scoop whey iso
      1 tbl spn pb

      diet changes noted
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    8. #3563
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      Default Re: Follow Along G's Run to the NA's

      I love the candidness of your log.
      Pulling back will prime me for more growth, and then...it does suck ass to pull back. Your the man brother. Positive views but genuinely honest!


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    9. #3564
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Pushtoday View Post
      I love the candidness of your log.
      Pulling back will prime me for more growth, and then...it does suck ass to pull back. Your the man brother. Positive views but genuinely honest!


      Sent from my iPhone using Tapatalk
      in my wise old age haha, i have now figured out that if i want to be around and keep doing what i enjoy i cant push the envelope to hard. that and i also know that you cant gain or lean out when your body is done or getting messed up. cool thing about pulling back is that even though my insulin sensitivity is pretty good now it will be even better when we get done with the mini diet. sucks ass that my levels got dicked up faster than they have in the past but i will chalk it up to getting older.
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    10. #3565
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      Default Re: Follow Along G's Run to the NA's

      today

      legs/cardio

      stationary bike warmup
      lying leg curls 60x20 80x20 100x20 120x8 130x8 ds140x8ds 120x8ds 100x8+15sec iso
      db stiff leg dead 60x10/6
      high and wide leg press 180x10 270x10 360x10 450x10 640x10
      prowler drags 3 rounds 40 yards each with 295lbs additional resistance

      done for the day. short and pretty sweet today but not lacking in the pain and pump. no issues going in or finishing up at all other than not being able to bend my legs when the prowler work was finished. great session. i am also already down 2lbs in one day, so this mini diet is going to pull some weight quick. should be nasty.

      meal 1
      5 whole eggs w/light cheese
      1 cup spinach
      1 tbl spn natty pb
      1 tspn coconut oil
      meal 2
      8oz turkey
      1 cup jasmine rice w/cinnamon and splenda
      1/2 cup black beans
      1/2 avacado
      1 cup green beans
      meal 3
      2 scoops whey iso
      1/4 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      8oz purple potato
      1 heaping tbl spn natural honey
      1 cup broccoli
      meal 5
      6oz chicken
      1 cup jasmine rice w/cinnamon
      1/2 cup black benas
      1/2 avacado
      1 cup green beans
      meal 6
      6oz turkey
      12oz red potato
      1 cup broccoli
      1/4 cup sour kraut
      meal 7
      2 scoop whey iso
      1 tbl spn pb
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    11. #3566
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      Default Re: Follow Along G's Run to the NA's

      My hams hurt just reading this.
      Do you have a weight number to reach or a time frame, or is it just til the bloods get back in check?


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    12. #3567
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Pushtoday View Post
      My hams hurt just reading this.
      Do you have a weight number to reach or a time frame, or is it just til the bloods get back in check?


      Sent from my iPhone using Tapatalk
      no weight number at the moment. we will go 4-6 weeks and then retest and if we are back in range we will fire it back up. if not we will keep going down. should be more than enough time to get back in range though. i have to go make a dbl red donation here shortly as well. which should also help, even though my rbc and hemocrit where just a little bit out of range. still need to keep those numbers down
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    13. #3568
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      Default Re: Follow Along G's Run to the NA's

      today

      back/bis

      hand bike warmup
      hs iso pulldown variation 25x8 50x8 75x8/4
      sm bent rows 145x10 185x10 225x10 275x10 315x10
      pro grip low rows 50x10 60x10 70x10 80x10
      db shrugs 3sec contraction 60x10 70x10 80x10
      low back machine 180x10 195x10 210x10
      db preachers 25x10/3
      incline db curls 25x10/3

      done for the day. pretty good day in today and moved some pretty good weight. a little bit of tight bicep issue going on but nothing serious but notable. i did run into one of the older bodybuilders in my gym that i havent seen in a few months. he walks over and asked me how much i weighed and was blown away by how much i had grown since last time i saw him. another reason it sucks to have to pull back haha. just another mental note of you cant gain forever and stay healthy and functioning properly for long periods of time. all in all a great day in the books


      meal 1
      5 whole eggs w/light cheese
      1 cup spinach
      1 tbl spn natty pb
      1 tspn coconut oil
      meal 2
      8oz turkey
      1 cup jasmine rice w/cinnamon and splenda
      1/2 cup black beans
      1/2 avacado
      1 cup green beans
      meal 3
      2 scoops whey iso
      1/4 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      8oz purple potato
      1 heaping tbl spn natural honey
      1 cup broccoli
      meal 5
      6oz chicken
      1 cup jasmine rice w/cinnamon
      1/2 cup black benas
      1/2 avacado
      1 cup green beans
      meal 6
      6oz turkey
      12oz red potato
      1 cup broccoli
      1/4 cup sour kraut
      meal 7
      2 scoop whey iso
      1 tbl spn pb
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    14. #3569
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      today

      back/bis

      hand bike warmup
      hs iso pulldown variation 25x8 50x8 75x8/4
      sm bent rows 145x10 185x10 225x10 275x10 315x10
      pro grip low rows 50x10 60x10 70x10 80x10
      db shrugs 3sec contraction 60x10 70x10 80x10
      low back machine 180x10 195x10 210x10
      db preachers 25x10/3
      incline db curls 25x10/3

      done for the day. pretty good day in today and moved some pretty good weight. a little bit of tight bicep issue going on but nothing serious but notable. i did run into one of the older bodybuilders in my gym that i havent seen in a few months. he walks over and asked me how much i weighed and was blown away by how much i had grown since last time i saw him. another reason it sucks to have to pull back haha. just another mental note of you cant gain forever and stay healthy and functioning properly for long periods of time. all in all a great day in the books


      meal 1
      5 whole eggs w/light cheese
      1 cup spinach
      1 tbl spn natty pb
      1 tspn coconut oil
      meal 2
      8oz turkey
      1 cup jasmine rice w/cinnamon and splenda
      1/2 cup black beans
      1/2 avacado
      1 cup green beans
      meal 3
      2 scoops whey iso
      1/4 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      8oz purple potato
      1 heaping tbl spn natural honey
      1 cup broccoli
      meal 5
      6oz chicken
      1 cup jasmine rice w/cinnamon
      1/2 cup black benas
      1/2 avacado
      1 cup green beans
      meal 6
      6oz turkey
      12oz red potato
      1 cup broccoli
      1/4 cup sour kraut
      meal 7
      2 scoop whey iso
      1 tbl spn pb
      For the lighter weight work up sets, do you move the weight slower and contract harder? (Make the weight heavier than it is) or is it just to warm the muscle for the heavier working sets?


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    15. #3570
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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
      Quote Originally Posted by Pushtoday View Post
      For the lighter weight work up sets, do you move the weight slower and contract harder? (Make the weight heavier than it is) or is it just to warm the muscle for the heavier working sets?


      Sent from my iPhone using Tapatalk
      no not really slower. i fire it up explosively on explosive movements and hold the contraction for a sec or 2 then slowly lower the negative. when the weight gets to heavy to hold the contraction for at leas 1/2 to 1 sec i will not increase the weight any more. so in other words when form starts to compromise i will stop. also when i say explosive, it is also controlled and not jerky or crazy
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