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

    1. #4066
      guns01's Avatar
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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
      yesterday

      chest/cardio

      hand bike warmup
      hs incline 55x10 55x10 70x10 90x8 70x8/8
      machine press 100x4 120x4 140x4 150x8/8
      machine fly 120x8/8
      dips x8/8
      18 min step mill intervals 2-1

      done for the day. last session of the 8x8 setup. i think i have figured out that my chest muscle endurance sucks ass more than any other muscle in my body. it seems to peter off about 4 reps as i get deeper into the sets of 8. usually around 6 or 7 sets then the last 4 are a real struggle. i even pulled back on the weight on the inclines. still got them all in but it was def a kick in the pants. no issues other than taking a bit to get nice and warmed up. great pump and great session though.


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach/4oz oj splash water
      1 tbl spn natty pb
      1 tspn coconut oil
      meal 2
      8oz turkey
      1 cup jasmine rice
      1/4 cup chicken bone broth
      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
      12oz purple potato
      banana
      1 heaping tbl spn natural honey
      meal 5
      8oz chicken
      1 1/2 cup jasmine rice w/cinnamon
      1 cup broc
      meal 6
      8oz turkey
      12oz red potato
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 scoop whey iso
      1 tbl spn pb
      2 thomas blue berry english muffins

      new foods added
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    2. #4067
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      Default Re: Follow Along G's Run to the NA's

      English muffins in, and raspberries out?


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    3. #4068
      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
      English muffins in, and raspberries out?


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    4. #4069
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      abs/legs/cardio

      standing cable crunch w/vac 70x10/4
      rumble roller work
      glute bridge w/iso x10/4
      reverse hypers x10/3
      dead stop lying leg curls 60x10 70x10 80x10 90x10 100x10/3
      adductors 190x10/4
      squats x15 135x10 185x10 225x8 315x8/3
      leg press 270x6 450x4 540x20/3 (30 sec quad stretch then back to press. so 60sec rest here)
      18 min step mill intervals 2-1

      done for the day. not a bad session but not a super great one either. hips and knees were super tight going in, so that hampered my work today. it actually took till my next to last set of squats before i was loose and warmed up good. i still hit all my targets and got a great pump, i just dont like feeling off during my training. everything today was done with at least a 3 sec negative, so it was slow and smooth.


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach/4oz oj splash water
      1 tbl spn natty pb
      1 tspn coconut oil
      meal 2
      8oz turkey
      1 cup jasmine rice
      1/4 cup chicken bone broth
      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
      12oz purple potato
      banana
      1 heaping tbl spn natural honey
      meal 5
      8oz chicken
      1 1/2 cup jasmine rice w/cinnamon
      1 cup broc
      meal 6
      8oz turkey
      12oz red potato
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 scoop whey iso
      1 tbl spn pb
      2 thomas blue berry english muffins
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    5. #4070
      Pushtoday's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Good, were back to some real ass lifting.
      Not that mamby pamby 8x8 stuff!!!
      Lmao!!
      Happy Tuesday brother.


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    6. #4071
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      cardio/delts

      18 min step mill intervals 2-1
      reverse pec deck fly 30x10 45x10 60x10 75x10(these warmups were done back to back) 90x10 105x10 120x10
      db lats 20x10 30x10/4
      db press 50x12/4
      banded iso holds 20sec/4

      done for the day. nice easy simple day in the books. push some blood into the shoulder, knock out cardio and call it a day. tomorrow is day off since i will be traveling to my oldest kids graduation from high school. so diet will be off and i will be pretty much up for almost 24 hours. going to monkey wrench this week up a smidge. all good though, everything feels pretty good right now.


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach/4oz oj splash water
      1 tbl spn natty pb
      1 tspn coconut oil
      meal 2
      8oz turkey
      1 cup jasmine rice
      1/4 cup chicken bone broth
      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
      12oz purple potato
      banana
      1 heaping tbl spn natural honey
      meal 5
      8oz chicken
      1 1/2 cup jasmine rice w/cinnamon
      1 cup broc
      meal 6
      8oz turkey
      12oz red potato
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 scoop whey iso
      1 tbl spn pb
      2 thomas blue berry english muffins
      TGBSupplements REP

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    7. #4072
      Pushtoday's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Looks like a good day.
      Safe travels brother.


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    8. #4073
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      Default Re: Follow Along G's Run to the NA's

      Guns you need to post some pictures

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    9. #4074
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by hicktown View Post
      Guns you need to post some pictures

      Sent from my [device_name] using Fitnessgeared mobile app
      i have some floating around here and there. i am not a big pic poster person because of security. i unfortunately have some extremely unique identifiable features that pose a security concern for me. i will see if i can get some newer ones that hide it here shortly
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    10. #4075
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      friday

      back

      one arm db rows 60x8 80x8 100x8 120x8
      reverse facing pull downs no clue on the weight 7 sets of 10 (went one plate until i lost perfect form)
      one arm sup pull downs 6 sets of 10 (same here)
      farmers walks 110 additional resistance 4 rounds 30 yards each
      deads 135x5 225x5 225+2c x5 225+4c x5 225+6c x5
      reverse hypers x10/3

      done for the day. went to the big facility that a buddy of mine runs. after my travels and not sleeping for well over 24 hours and then only getting a couple brief naps the following day. i had a very lack luster session to say the least. everything was tight tired and nasty achy but i had to get some work in. the farmers walks were a nasty special treat to hammer grip back and traps as opposed to normal shrugs. i have a new found respect for the strongman guys after giving this a go. they were a killer and even though i have trained quite a bit with my strongman buddy we train my way and without impliements from his stuff. def a kick in the nuts. still with everything feeling like dog crap and stupid heavy, i got a pretty good pump in and got some blood moved around.


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach/4oz oj splash water
      1 tbl spn natty pb
      1 tspn coconut oil
      meal 2
      8oz turkey
      1 cup jasmine rice
      1/4 cup chicken bone broth
      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
      12oz purple potato
      banana
      1 heaping tbl spn natural honey
      meal 5
      8oz chicken
      1 1/2 cup jasmine rice w/cinnamon
      1 cup broc
      meal 6
      8oz turkey
      12oz red potato
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 scoop whey iso
      1 tbl spn pb
      2 thomas blue berry english muffins
      TGBSupplements REP

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    11. #4076
      Pushtoday's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Looks like a badass session.
      As far as the Farmers walk goes, better you than me brother. My hips do not like walking with any kind of weight. Follow Along G's Run to the NA's


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    12. #4077
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Pushtoday View Post
      Looks like a badass session.
      As far as the Farmers walk goes, better you than me brother. My hips do not like walking with any kind of weight. Follow Along G's Run to the NA's


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      first time for everything haha. when i put the weight on i was like damn that's going to be way to light. then i picked it up and started to walk haha. didnt need to put any more weight on. i couldnt dream of running with it and doing all the other crazy stuff they do. my buddy's last comp he had to pull a truck so far then pick up the farmers handles with somewhere around 300lbs on it and while dragging the truck carry the handles so far. then put them down and do the conan's wheel after that. 3 event medly. i know he is nuts now for sure
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    13. #4078
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      cardio/arms

      18 min step mill intervals 2-1
      cable press downs work through the whole stack then did drop set to mid stack. so it was 8 sets of 10
      db curls 10x10 15x10 20x10 25x10 30x10 35x10 40x10
      db skullies 40x10/4
      db preachers 25x8/4
      rope press downs 80x20 90x20 100x20 110x20
      reverse bb curls 40x12 50x12 60x12 70x12

      done for the day. surprisingly strong today with no bad issues at all. hands and feet still have a little swelling from the trip and elbows and wrists are a little tender from that but the training felt great. nasty pumps across the board. i cranked through the session quickly also even though their was a pretty good crowd for the time i was in there. nice finish to a jacked up week haha


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach/4oz oj splash water
      1 tbl spn natty pb
      1 tspn coconut oil
      meal 2
      8oz turkey
      1 cup jasmine rice
      1/4 cup chicken bone broth
      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
      12oz purple potato
      banana
      1 heaping tbl spn natural honey
      meal 5
      8oz chicken
      1 1/2 cup jasmine rice w/cinnamon
      1 cup broc
      meal 6
      8oz turkey
      12oz red potato
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 scoop whey iso
      1 tbl spn pb
      2 thomas blue berry english muffins
      cheat
      3 steak burgers
      fries
      pb cookies w/ a little vanilla ice cream
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    14. #4079
      Pushtoday's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Yeah Id say that Cheat Meal was a good finish to the week.



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    15. #4080
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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
      yesterday

      legs/cardio

      stationary bike warmup
      lying leg curls 45x15 70x15 90x15 115x12 135x10 ds180x8+6fr/ds 90x8+6fr
      duffalo bar squats 165x10/2 215x10 255x10 305x6 345x6 315+120lbs chain x6 345+180lbs chain x14
      leg press 270x8 450x8 540x8 630x8 720x8
      prowler push/drag 270lbs additional resistance 4 rounds each way super setted

      done for the day. my buddies facility picked up one of the elitefts leg press machines and a duffalo bar, so i made the trip out to give them a go. my kid is also out of school and is allowed to train at facilities on base, so it worked out. probably hit a few different ones for the rest of the week so he can go as well. the duff bar is a bent bar and weighs 75lbs as opposed to a normal bar and it is thick as hell. kind of awkward also. everything felt really good going in and i was able to get super super heavy. speed and explosiveness were great. i was actually surprised at how strong i was on this session. i did have a little issue with hip flexor tightening up on me and my knee acted up a bit on the final set of leg presses. all in all an excellent day.


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach/4oz oj splash water
      1 tbl spn natty pb
      1 tspn coconut oil
      meal 2
      8oz turkey
      1 cup jasmine rice
      1/4 cup chicken bone broth
      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
      12oz purple potato
      banana
      1 heaping tbl spn natural honey
      meal 5
      8oz chicken
      1 1/2 cup jasmine rice w/cinnamon
      1 cup broc
      meal 6
      8oz turkey
      12oz red potato
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 scoop whey iso
      1 tbl spn pb
      2 thomas blue berry english muffins
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

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