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

    1. #3766
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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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
      been a productive training week but my modem crashed out on me they other day. hopefully everything is back in good order and working correctly. my whole area was dicked up also and they probably fried mine out fixing the issues. we pay a damn fortune for service and they are slow and suck ass fixing anything at all
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    2. #3767
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      abs/legs/cardio

      standing cable crunches w/vac 70x10/4
      hs seated leg curls 25x10 45x10 70x15 90x15/3
      frog squats on the hack 90x12 180x12 230x12 270x12
      sm lunges 55x10 75x10 95x10 105x10
      banded stiff leg deads 135x10 185x10 225x10
      15 min step mill intervals 2-1

      done for the day. i dont remember my notes from today but it was a pretty good session with no issues at all that i recall.


      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
      1/2 cup oats
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    3. #3768
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      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today

      chest/delts/tris

      hand bike warmup
      machine press 80x10 90x10 100x10 120x10 140x10 150x10 160x10
      pec minor dips x15/4
      cable cross/squeeze press x10/4
      ladder push ups x31 x12 x11
      bent db lats 20x30/4
      db lats 20x10 25x10 30x10 ds35x10ds 25x10ds 15x10
      band pull aparts x15/3
      ind handle reverse push downs 80x15 90x15 100x15 110x15 120x15
      assist machine press downs 80x8 100x8 110x8 120x8

      done for the day. great pump session today. shoulders and tie ins were pretty tight going in but i didnt have any real issues with the pec at all. so i would say it was a pretty productive and successful day. did have to take a bit longer because of the crowd but not to bad.


      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
      1/2 cup oats
      TGBSupplements REP

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    4. #3769
      Pushtoday's Avatar
      Pushtoday is offline Platinum
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      Default Re: Follow Along G's Run to the NA's

      Glad your back up and running brother. It’s amazing how much we rely on technology. Follow Along G's Run to the NA's


      Sent from my iPhone using Tapatalk

    5. #3770
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      back/bis

      hand bike warmup
      activation exercises 3 rounds
      close grip pull downs 70x10 85x10 100x10 120x10 140x10 160x10
      machine rows 120x8 135x8 150x8 165x8 180x8
      one arm sup pulldowns 50x12 60x12 70x12/2
      rope pull downs 70x10 85x10/3
      db curls 20x10 25x10 30x10 35x10 40x10
      cable curls 70x12 80x12 90x12 100x12

      done for the day. pump day today. not a bad day at all with a damn good pace. so that in itself made and kept the pump nasty. the gym was almost completely empty so we went back to back on damn near every single set. no joint issues or pains at all today. so i can actually say no complaints at all for a change. and it was cheat meal 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
      1/2 cup oats
      cheat meal
      fried chicken
      2 hot dogs
      bowl of ice cream
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    6. #3771
      Pushtoday's Avatar
      Pushtoday is offline Platinum
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      Default Re: Follow Along G's Run to the NA's

      Looks solid to me, especially if there is nothing aggravated.
      And as always the cheat meal, well it looks like a cheat meal should!
      What’s your weight like nowadays?


      Sent from my iPhone using Tapatalk

    7. #3772
      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
      Looks solid to me, especially if there is nothing aggravated.
      And as always the cheat meal, well it looks like a cheat meal should!
      What’s your weight like nowadays?


      Sent from my iPhone using Tapatalk
      i am rolling between 265-270 about to fire up the next year plan backward for the upcoming season after my next bloods. going to be a hell of a good year i hope
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    8. #3773
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today

      legs

      stationary bike warmup
      roller work
      hip activation
      dbl leg glute bridge x10/3
      seated leg curls 75x12 90x12 105x12 120x12 135x12 150x12 165x12
      addutors 190x10/5
      squats x15 135x10 185x10 225x8 275x8 315x8 365x8
      dbl band one leg leg press x15 45x15 90x15 135x15
      leg extension ss x20/4ss
      sissy squats ss ss x20/4

      done for the day. not a bad day but not the best day in the books. moved some pretty good weight and got a pretty good pump going but just wasnt feeling it today. just an off feeling day overall. i think the ac in there is busted because the heat is pretty bad. so that could be part of the problem. that or like i am thinking it was just an off 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
      1/2 cup oats
      TGBSupplements REP

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    9. #3774
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today

      chest/delts/cardio

      hand bike warmup
      hs banded chest press x10 25x10 50x10 75x10 100x10 ds125x10ds 75x10ds 50x10
      bench press 225x5/5 (15 sec between each set)
      incline db press 65x12/4
      incline pro flys 20x12 25x12 30x12
      shoulder machine press 100x10 120x10 140x10 ds150x10ds 130x10ds 100x10
      cable reverse pec fly ss x15/5ss
      band pull aparts ss ss x8/4
      15 min step mill intervals 2-1

      done for the day. not a shabby day at all today. moved some really good weight and felt good and strong on all the movements. no pec issues today but i didnt push the stretching on the flys with heavy weight. i have also been doing some fascia blasting work on the muscle i am training that day. so today we worked over my chest and arms. may be helping with the tightness a bit. all in all a good day in the books. the 225 on bench with short rest was a nice kick in the nuts but didnt hit failure. so i am getting there.


      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
      1/2 cup oats
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    10. #3775
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today

      back/cardio

      hand bike warmup
      activation exercises 3rounds
      med grip pull downs 85x10 100x10 120x10 140x10 160x10
      meadows rows 25x8 50x8 75x8 100x8 125x8
      machine pull overs 75x15 90x15 105x15 120x15
      deads 135x8 185x8 225x8 275x8 315x8 405x8
      low row 50x12 60x12 70x12 80x12
      15 min step mill intervals 2-1

      done for the day. great day in the books. i was able to move some pretty nasty weight with good contractions and no issues at all. didnt even get nasty low back pump going on the deads. i was actually surprised at how fast and easy 405 moved for 8 since i havent pulled in a while. all in all very happy with todays work and dont really have any complaints on anything.


      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
      1/2 cup oats
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    11. #3776
      Pushtoday's Avatar
      Pushtoday is offline Platinum
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      Default Re: Follow Along G's Run to the NA's

      24 sets, hittin all the angles. Hell yeah!



      Sent from my iPhone using Tapatalk

    12. #3777
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today

      legs

      stationary bike warmup
      hs seated leg curls 25x12/2 50x12/2 75x12 ds100x12ds 75x10ds 50x10ds 25x10
      adductors 150x30(to heavy) 120x30/2
      frog squats on hacks x10 50x10 90x10 140x10 180x10 230x28(challenge set
      sm lunges 65x12 85x12 105x12 135x12
      close stance leg press 180x12 270x12 360x12 450x12(4 10 sec iso holds partner applied pressure)

      done for the day. one hell of a nasty crippling leg day today. across the board brutal. lots of long contractions and other nasty techniques today. knees are a little sore now and back is smoked from yesterday. no issues really during training but it did kick my ass pretty good. good stuff across the board. i did tweak a little piece of my bicep messing around with the mrs. i dont think i tore anything but i am pretty sure it was just a nasty cramp. rehydrating and fingers crossed haha. no more messing around.


      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
      1/2 cup oats
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    13. #3778
      Pushtoday's Avatar
      Pushtoday is offline Platinum
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      Default Re: Follow Along G's Run to the NA's

      My legs are cramping up just reading this.


      Sent from my iPhone using Tapatalk

    14. #3779
      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
      My legs are cramping up just reading this.


      Sent from my iPhone using Tapatalk
      it was def a hell of a good one
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    15. #3780
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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
      today

      chest/delts/tri

      hand bike warmup
      machine press 80x12 90x12 100x12 120x12 140x12 150x12 ds160x12ds 130x12ds 100x12
      pec minor dips x10/4
      db hex press/fly 25x8 30x8 35x8 40x8
      decline press 205x25x10 (10sec between here. goal was failure and each stop for 10 sec to 32 reps. i got a little crazy)
      reverse pec deck fly ss 75x15/4ss
      band pull aparts ss ss x15/4
      ind handle push downs 80x15 90x15 100x15 110x15 120x15 (back to back just enough time for partner to go)
      db lat raise 25x15/4

      done for the day. crazy hectic day today. i had to get fasted blood work first thing this am. then run an ass load of errands. so that in itself threw the entire day off completely. sat in the bank to get a new cc for about a damn hour, since mine had to be shut down from unauthorized charges. huge pain in the ass. so to stay somewhat on sched i skipped today's cardio but i probably walked enough this am to more than cover it. training went great today. no issues at all and the tight pec didnt tighten up at all even during flys and hex press. i figured that one would be kind of iffy. i also went a bit light on the decline. goal was around 15 reps for the first set then 10 sec then go to failure and keep doing that to 32 reps. i was a bit stronger than i thought today. so a great session in the books and no issues at all. going to miss tomorrow's session due to travel for the day. so i get an extra day off.


      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
      1/2 cup oats
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

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