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

    1. #4171
      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

      abs/back/cardio

      hanging leg raise x10/4
      max tension hs iso rows 25x10 45x10/2 70x10 90x10 115x8 ds135x8ds 90x10ds 70x12ds 45x15
      ng chins x10/4
      dante cable rows 40x10/2 55x10/2
      scap retraction pull downs 85x10 100x10 120x10/2
      18 min step mill intervals 2-1
      hypers ss x15/4ss
      reverse hypers ss ss x10/4

      done for the day. lots of time under tension work today and we moved at a very quick pace. trained with the mrs so their was not a lot of rest time at all. i was actually surprised at how strong i was able to roll and not come close to failure at all today esp with some pretty crazy intensity techniques we threw in. all in all a great day in the books and i also added in the lower back rehab/prehab stuff at the end for good measure.


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      2 thomas english muffins
      1 tsp sugar free jam
      meal 2
      8oz turkey
      1 cup jasmine rice
      1/4 cup chicken bone broth
      meal 3
      2 scoops whey iso
      1/3 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
      meal 5
      8oz chicken
      1 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 tsp sugar free jelly
      2 thomas blue berry english muffins
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    2. #4172
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      today

      abs/legs/cardio

      standing cable crunch w/vac 70x10 85x10/3
      stationary bike warmup
      adductor ss 140x15ss 190x15/4ss
      abductors ss ss80x15 ss100x15 ss110x15 ss120x15/2
      lying leg curls deadstop 60x10 80x10 100x10 110x8 120x8 140x8 160x6ds 100x8
      leg press (w/ss at end) 200x20 300x20 400x20 500x20 600x20 690x20 780x15 870x10 960x8 960x8ss(x6)/4 ds on final set 960x6ds 780x10ds 690x15ds 600x20ds 400x25ds 200x30
      walking bb lunges ss ss80x10/4 (then back to do another 6reps on the press)
      21 min step mill intervals 2-1

      done for the day. nasty and even extra nasty leg session today. pushed the tempo the reps the weight and intensity to the max. so much so that my training partners of the day bowed out on the first super set. so i was able to pick up the pace even more so. i added in the additional drop set at the end of my 6reps post lunges just to top of the blood. great session back is a tad little bit tender and i missed my rehab stuff but stretched out.


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      2 thomas english muffins
      1 tsp sugar free jam
      meal 2
      8oz turkey
      1 cup jasmine rice
      1/4 cup chicken bone broth
      meal 3
      2 scoops whey iso
      1/3 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
      meal 5
      8oz chicken
      1 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 tsp sugar free jelly
      2 thomas blue berry english muffins
      TGBSupplements REP

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    3. #4173
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      abs/back/bi/cardio

      ab wheel rollouts x10/4
      chest supp machine row 120x10 135x10 150x10 165x10 180x10/6
      db pull overs 55x10 65x10 75x10/2
      stiff leg deads 95x10 145x10 195x10 (shut this down because of back/hip)
      t bar rows 45x10 90x10 115x10 135x10
      machine preachers 50x10 60x10 70x10 80x6ds 60x8
      db pinwheel curls 25x10 35x10 40x10
      21 min step mill intervals 2-1

      done for the day. not to bad of a session today. another strong day that was another surprise. lower back/hip area is a little bit aggervated so i didnt push the deads at all and i even opted out of the hypers/reverse hypers to leave it alone. it's pulling so i dont want it to get inflamed up on my right now and since it isnt painful and i can just feel it best to let it be. a little increase in cardio and hopefully that's the level i will be able to stay at for the duration of my run. going to have some supp additions this week and going to a mini carb cycle rotation. nothing crazy though. i did spend the day shooting with my kids in the evening so my meal timing got a little off track and i may be a little more beat up going into the week. going to hit the sauna up and stay off my feet as much as possible on sunday. i have workers that will be working on my damage this week and my daughter will be in the house by herself with them for a couple hours while i get my son. so i had to brush her up on her 45 handling. good times but no fun when the fat burner has you shaking like a cat shitting razor blades. still can part a gnats hair at 25 yards with a handgun though, the follow on shots are a tad bit off with the shakes haha.



      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      2 thomas english muffins
      1 tsp sugar free jam
      meal 2
      8oz turkey
      1 cup jasmine rice
      1/4 cup chicken bone broth
      meal 3
      2 scoops whey iso
      1/3 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
      meal 5
      8oz chicken
      1 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 tsp sugar free jelly
      2 thomas blue berry english muffins
      TGBSupplements REP

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    4. #4174
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      Default Re: Follow Along G's Run to the NA's

      Looking great guns! Do the stepmillintervals kill your hips? I loved the stepmill
      You Had the Power All Along My Dear

    5. #4175
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by BABY1 View Post
      Looking great guns! Do the stepmillintervals kill your hips? I loved the stepmill
      no not at all. some of the older ones have awkward angles that mess with my lower back though but the newer ones you can stand up almost completely straight with a normal posture. that one is money across the board
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    6. #4176
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      today

      abs/back/cardio

      standing cable crunch w/vac 70x15 85x15/3
      reverse hypers x10/4
      activation exercises ss 4rounds ss
      meadows rows ss x10 ss25x10 ss50x10 ss75x8 100x8 125x8/3 ds125x8ds 100x8ds 75x10ds 50x10
      ind handle supp cable row 30x8 40x8 50x8 60x8 70x8 80x8/4
      away facing pull downs 85x10 100x10 120x10/3 100x10
      t bar rows 45x8 90x8 135x8 ds180x8ds 135x8ds 90x10ds 45x15
      hypers x20/3
      reverse hypers x10/3
      21 min step mill intervals 2-1

      done for the day. up butt crack early this am and in the gym just as early. not a huge fan of that with the way my normal sched works but got to get it in. i actually got up a little bit earlier to make sure i got nice and hydrated just to be safe. i was really surprised at how strong and great everything felt today. did have a little lower back electricity doing the meadow's rows, so i added in one more round of reverse hypers to open everything up at the end again. today and tomorrow are low carb days. so it will be noted also had a little change to supps.

      supp addition
      50mcg eod t3 and 25mcg on the other days.

      low day


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      meal 2
      8oz turkey
      1 cup jasmine rice
      1 cup green vege
      meal 3
      2 scoops whey iso
      1/4 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      1 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      8oz purple potato
      meal 5
      8oz chicken
      1 cup jasmine rice w/cinnamon
      1 cup broc
      meal 6
      8oz turkey
      7.5oz red potato
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 scoop whey iso
      1 tsp sugar free jelly
      1 thomas blue berry english muffins
      TGBSupplements REP

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      Use code 'Baby1' for $5 off your order

    7. #4177
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      Default Re: Follow Along G's Run to the NA's

      What’s the carb difference in the mini carb cycling?
      And of course what’s the split?


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    8. #4178
      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
      What’s the carb difference in the mini carb cycling?
      And of course what’s the split?


      Sent from my iPhone using Tapatalk
      well man, it is a 2 day low and 1 day high right now. well low for me at least haha. 2 low days will be 343.5 and high will be 474.5. so by no means am i suffering carb wise but it is quite lower than what i was doing earlier. funny that at almost 350g of carbs i am starving. the addition of alternating 50mcg of t3 eod will be a nice experiment also.
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    9. #4179
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      Default Re: Follow Along G's Run to the NA's

      today

      abs/chest/tris/cardio

      incline situps x15/4
      activation exercise ss 4rounds ss
      incline ng db press ss25x15 ss35x15 ss45x15 ss55x10 65x8 70x8 75x8 80x8/3 ds80x8ds 65x8ds 55x8ds 45x10
      steep incline press 135x12 185x12 205x10 225x8 255x8 ds275x6ds 225x5ds 205x4ds 185x5ds 155x6ds 135x15p (damn failure early across the board here)
      bench press 1.5s 135x6 155x6 175x6 195x6 fail
      incline db extensions 35x12/4
      dual rope press downs 100x12 110x12 120x12 130x12 140x12/3
      cable extensions 120x12 140x12/2
      21 min step mill intervals 2-1

      done for the day. not to bad of a day but also not a great strong day either. i was able to hit some pretty good weights and get a great pump with no issues but still no where near as heavy as i would have liked to. kept up a pretty good pace also but still should have been able to gotten a little heavier. could be the lower carbs from yesterday but still felt pretty good. all and all an ok day and i was killed by the time i was done. that cardio increase is a serious kick in the pants. on a hunger note, it is through the roof and sleep is good. it isnt messing with my sleep yet nor is the tren.


      low day


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      meal 2
      8oz turkey
      1 cup jasmine rice
      1 cup green vege
      meal 3
      2 scoops whey iso
      1/4 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      1 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      8oz purple potato
      meal 5
      8oz chicken
      1 cup jasmine rice w/cinnamon
      1 cup broc
      meal 6
      8oz turkey
      7.5oz red potato
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 scoop whey iso
      1 tsp sugar free jelly
      1 thomas blue berry english muffins
      TGBSupplements REP

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    10. #4180
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      today

      back/cardio

      activation exercises ss 4 rounds ss
      hs iso pull downs max tension ss25x10/2 ss45x10/2 70x10/4
      cable low rows 100x8 120x8 140x8 160x8 180x8 200x8 220x8
      hs low row 45x10 70x10 90x10 115x10 135x10
      reverse hypers ss 50x10/4ss
      hypers ss ss x10/4
      21 min step mill intervals 2-1

      done for the day. trained with my buddy today in his facility and moved a session around. going to be adding a couple chest movements in with the shoulder day in order to improve recovery a bit. so today and tomorrow swapped around. got a good and pretty strong day in there with lots of much different equipment. so the pump was excellent. i like hitting primary days in there better but still got a nasty one in anyway. everything actually felt really good today as well and i had no issues at all. going to be extending the low days to 4-1 and see what happens.



      low day


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      meal 2
      8oz turkey
      1 cup jasmine rice
      1 cup green vege
      meal 3
      2 scoops whey iso
      1/4 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      1 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      8oz purple potato
      meal 5
      8oz chicken
      1 cup jasmine rice w/cinnamon
      1 cup broc
      meal 6
      8oz turkey
      7.5oz red potato
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 scoop whey iso
      1 tsp sugar free jelly
      1 thomas blue berry english muffins
      TGBSupplements REP

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    11. #4181
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      Default Re: Follow Along G's Run to the NA's

      4 low days to 1 high day will surely get your body working/processing faster.


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    12. #4182
      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
      4 low days to 1 high day will surely get your body working/processing faster.


      Sent from my iPhone using Tapatalk
      cool thing for me this time is that my low days are pretty close to what my high days have been in the past. we shall see how this pans out
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    13. #4183
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today

      abs/chest/delts/cardio

      hanging leg raise
      activation exercises ss 4 rounds ss
      db decline press ss ss30x15 ss35x15 ss40x15 ss55x15 65x8/4
      db inline pro flys 25x10 30x10 35x10 40x10
      incline db rear lats 20x15 25x15 30x15(wasnt getting good contract) 25x15/2
      heavy db lat swings 40x25/4
      db front raise 15x10 20x10/3
      spider walks x3/3
      21 min step mill intervals 2-1

      done for the day. nothing crazy today just push some blood into the chest to flush it out and hammer some shoulders. good pace with no crazy heavy weight but i actually moved to weights that were hard but without losing strict and perfect form. had to lower it on the rear delt work because i wasnt feeling it. all in all a really good day again with no issues at all.




      low day


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      meal 2
      8oz turkey
      1 cup jasmine rice
      1 cup green vege
      meal 3
      2 scoops whey iso
      1/4 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      1 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      8oz purple potato
      meal 5
      8oz chicken
      1 cup jasmine rice w/cinnamon
      1 cup broc
      meal 6
      8oz turkey
      7.5oz red potato
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 scoop whey iso
      1 tsp sugar free jelly
      1 thomas blue berry english muffins
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    14. #4184
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      today

      abs/legs/cardio

      cable crunches w/vac 70x15 85x15/4
      lying leg curls w/iso 60x15 80x15 90x15 100x15/4w20sec iso
      abductors ss 100x10ss 110x10ss 120x10ss 130x10ss 140x10ss 150x10ss
      adductors ss ss160x10 ss190x10 225x10/3 280x10
      leg press (no rest) 200x8 300x8 400x8 500x8 600x8 690x8 780x8 870x87 960x8 ds 960x15ds 870x15ds 780x15ds 690x15ds 600x15ds 500x20ds 400x25ds 300x30ds 200x40
      leg extensions 1sec flex 100x8 115x8 130x15 145x15
      21 min step mill intervals 2-1

      done for the day. the workout says it all haha. absolutely soul crushing brutal day today. super fast pace with no mercy on the legs. i decided today to go heavy on the adduct and abduct super sets and do a short 1 sec contraction, so tomorrow they are probably going to be sore as all hell. all in all an excellent day in the books with no issues at all other than being winded like a champ.


      low day


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      meal 2
      8oz turkey
      1 cup jasmine rice
      1 cup green vege
      meal 3
      2 scoops whey iso
      1/4 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      1 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      8oz purple potato
      meal 5
      8oz chicken
      1 cup jasmine rice w/cinnamon
      1 cup broc
      meal 6
      8oz turkey
      7.5oz red potato
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 scoop whey iso
      1 tsp sugar free jelly
      1 thomas blue berry english muffins
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

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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
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      • Follow Along G's Run to the NA's
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      Great session brother. Keep crushing!


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