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

    1. #3601
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's



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      today

      legs

      stationary bike warmup
      roller work
      dbl leg glute bridges w/iso x10(10s)/4
      seated leg curls 90x20 105x20 120x20 135x20 150x20
      lying dead stop leg curls 100x8 120x8 140x8
      squats x10 135x10 185x10 225x6 275x6 315x6 365x6 405x6 515x6
      leg press ds of death 450x30 360x30 270x30

      done for the day. hell of a good day in today. everything felt great smooth and was firing on all cylinders for sure. i thought going in it was going to suck ass because i was solo and it was cold and nasty. turned out that everything warmed up good and i moved some really good weight. i could have pushed up over 600 for sets of 6 today but the old power lifter was leaving and i didnt want to hold him up to spot me. so i cut it at just over 500. 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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    2. #3602
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      today

      legs

      stationary bike warmup
      roller work
      dbl leg glute bridges w/iso x10(10s)/4
      seated leg curls 90x20 105x20 120x20 135x20 150x20
      lying dead stop leg curls 100x8 120x8 140x8
      squats x10 135x10 185x10 225x6 275x6 315x6 365x6 405x6 515x6
      leg press ds of death 450x30 360x30 270x30

      done for the day. hell of a good day in today. everything felt great smooth and was firing on all cylinders for sure. i thought going in it was going to suck ass because i was solo and it was cold and nasty. turned out that everything warmed up good and i moved some really good weight. i could have pushed up over 600 for sets of 6 today but the old power lifter was leaving and i didnt want to hold him up to spot me. so i cut it at just over 500. 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
      Yes sir that is a good one.

      Sent from my SM-S975L using Tapatalk

    3. #3603
      Pushtoday's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Dammit man!
      Thatís some serious leg work.


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    4. #3604
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      calves/chest/tri

      seated calf raise 50x120 75x10 100x25/4
      hand bike warmup
      db press 25x20 40x20 50x15 60x15 70x12
      bench press 185x5 205x5/4
      dips ss x8/4ss
      pro db fly ss ss30x10/4
      ind handle pressdowns 120x10/10 (30sec rest)

      done for the day. after a great day yesterday not so much happening today. chest and delt tie in is still tightening up quite a bit and not ready to be pushed. doesnt really hurt per say but i can feel it is not ready to move up in weight. so everything i did was extra conservative. still got a really good pump going but still sucks ass either way.


      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
      TGBSupplements REP

      https://www.tgbsupplements.com/

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    5. #3605
      Pushtoday's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Damn brother, I knew from reading the session and seeing the weight that youíre still being bothered by the injury. That sucks.
      But pump was good and you didnít injure it worse, thatís a small victory?!


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    6. #3606
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      delts/cardio

      hand bike warmup
      GIANT SETS
      rear delt swings gs 40x20/4gs
      db lats gs 25x10/4gs
      db front raise gs gs10x10/4gs
      seated db press gs gs40x8/4
      25 min elliptical intervals
      10 min incline treadmill

      done for the day. quick nasty pump session today. the mrs had to work early in the am so we went in a little latter than usual but it was a perfect workout for that. no issues at all and nothing anywhere near failure.


      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
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    7. #3607
      Pushtoday's Avatar
      Pushtoday is online now Platinum
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      Default Re: Follow Along G's Run to the NA's

      What were the elliptical intervals? Couple mins on, a minute off, or is low intensity then ramped up for a minute or two?


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    8. #3608
      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
      What were the elliptical intervals? Couple mins on, a minute off, or is low intensity then ramped up for a minute or two?


      Sent from my iPhone using Tapatalk
      i put it on the option on the machine. it changed the angle and difficulty level every minute or so. if i do them on a step mill i just crank up the speed for one minute but this time i let that machine do it for me
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    9. #3609
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      legs/cardio

      stationary bike warmup
      dbl leg glute bridge w/iso x10(10s)/4
      lying leg curls 60x10 70x10 80x10 90x10 100x10 120x40 (did these in cluster sets until i hit 40. so when form was lost i took 15 sec and then went again etc...)
      banded (ob) stiff leg deads x8 95x9 145x8 195x8/3
      adductors 190x15/4
      35 min step mill

      done for the day. smoked the hams today and then tossed on some steps to finish them off. the cluster set on the leg curls was pretty brutal. by the end i was only getting 3 or 4 reps. i also adjusted the pad down lower on my legs to change the angle a bit and hit them different. so all in all a good day in the books with no real issues to speak of.


      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
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    10. #3610
      Pushtoday's Avatar
      Pushtoday is online now Platinum
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      Default Re: Follow Along G's Run to the NA's

      The session looks tough enough and THEN 35 mins on the stepmill....no thank you. Follow Along G's Run to the NA's


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    11. #3611
      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
      The session looks tough enough and THEN 35 mins on the stepmill....no thank you. Follow Along G's Run to the NA's


      Sent from my iPhone using Tapatalk
      it was not fun haha, still was able to get it all done and out in less than 2 hours. my calves and legs were trying to cramp up on me big time for a few hours after though. that's always the most fun part
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    12. #3612
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      back/bi/cardio

      hand bike warmup
      rope low rows 40x12 55x12 70x12 85x12 100x12
      pro grip machine row 135x8 165x8 195x8 225x8
      db pullovers 55x12/4
      db rows 100x10 115x10/3
      db shrugs 75x25/2
      bb curls 40x10 50x10/2
      hs preachers 50x12/3
      35 min step mill

      done for the day. another really good day in with no issues at all. got it all knocked out in under 2 hours and stayed on sched for the day. now i did have a little pull on the bicep with the db rows so i went easy. not bad at all and i adjusted my pull motion from there. also having a little cramping issues with legs after cardio haha.



      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
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    13. #3613
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      legs

      stationary bike warmup
      glute kickbacks 80x10 90x10 100x10 110x10
      bb lunges stepping back 60x10/4
      pause squats x10 135x10 185x8 225x8/3 (2sec pause)

      done for the day. this is the final day in my leg block, so now we will be switching to back for a while. nice brutal short session today. no issues at all and actually felt really good. it was hot as hell in the gym today but no cramping haha. and it is cheat day so it was def a good day.


      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
      cheat
      stromboli w/meat sauce
      2 caramel cookies
      1 piece resse's pb pie
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    14. #3614
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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
      glute kickbacks 80x10 90x10 100x10 110x10
      bb lunges stepping back 60x10/4
      pause squats x10 135x10 185x8 225x8/3 (2sec pause)

      done for the day. this is the final day in my leg block, so now we will be switching to back for a while. nice brutal short session today. no issues at all and actually felt really good. it was hot as hell in the gym today but no cramping haha. and it is cheat day so it was def a good day.


      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
      cheat
      stromboli w/meat sauce
      2 caramel cookies
      1 piece resse's pb pie
      Strombolie mmm I like strombolie like homer likes donuts. Lol

      Sent from my SM-S975L using Tapatalk

    15. #3615
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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
      yesterday

      chest/back/tri/bi

      hand bike warmup
      db lat/db front raise 15x15/2 (shoulder warmup)
      machine press 80x8 90x8 100x8 120x8 140x8 160x8 180x8
      incline db press 75x8/3
      dips x10/3
      ind hand cable press downs 120x15 130x15 140x15
      v bar pull downs 100x10/3
      wide grip pull downs 100x8/3
      machine pullovers 135x10/3
      db preacher curls 30x8/3
      db cross body hammers 30x10/3

      done for the day. high volume high freq mixing it up a bit. so these workouts are going to be both pretty long and pretty interesting. good session in yesterday with no issues really. pec felt pretty good but have to leave reps in the tanks and not get to crazy for the frequency. this should be a nice shock to the body 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
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

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