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

    1. #4231
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's



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      today

      back/cardio

      activation exercises ss 4rounds ss
      standing hs iso row (constant tension) ss45x10/2 ss70x10 ss90x10 135x10 ds180x8ds 135x10ds 90x15ds 45x20
      pull downs 100x10 120x10 140x10 160x10
      mag sup grip low rows 85x12 100x12 120x12 140x12 160x12
      cable pull overs x10/4 (no clue on the weight)
      15 mins posing
      30min step mill intervals 2-1

      done for the day. the theme of the week is: it's a pain in the ass to get up and going and everything hurts. then i get going and it doesnt feel so bad and it goes pretty smooth from that point on haha. oh the beauty of being older depleted and ran into the ground. actually felt pretty strong today but still was moving a little slower than i would have liked to. went and trained with my buddy at his gym and i am sure he enjoyed me not killing him as usual because the tempo is way down. all in all a pretty good day in the books. all the carbs are out of me and i am pretty sure they were yesterday as well. after cardio, i am dizzy and it takes a bit for me to collect myself before getting going again. pretty similar to the feeling i have had in the past when i tried to go keto. only difference is i am getting good pumps still and it goes away after a while. all good though.


      low day


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      meal 2
      8oz turkey
      1 cup green vege
      meal 3
      2 scoops whey iso
      1/4 cup cor
      1/4tsp salt
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      8oz purple potato
      meal 5
      8oz chicken
      1 cup broc
      meal 6
      8oz turkey
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 cups egg whites
      onions and mushrooms
      TGBSupplements REP

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    2. #4232
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today

      abs/legs/cardio

      standing cable crunch w/vac 70x15 85x15/3
      standing one leg leg curls 25x10 35x10 45x10 50x10 60x10/2
      adductors 100x10/4
      prowler push 45x30 90x30 135x30 180x30 225x30/2
      prowler drags 225x30 180x30 135x30/2 90x30 45x30
      one leg leg press 45x10 90x10 135x10 180x10
      30 min step mill intervals 2-1

      done for the day. def not the strongest day going on today but got one hell of a good pump. i have went out to my buddies gym all week so i get a little different environment as well as someone to push and get pushed. even though i am beat down and dragging i still was able to make him throw up twice and lay on the floor. i did lay out until i finished the cardio up. then i hit the floor myself. actually didnt feel to shabby today, i wouldnt say great or good by any means but not bad. so all in all a pretty good day in the books. i may venture out again tomorrow to punish him up a little more.


      low day


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      meal 2
      8oz turkey
      1 cup green vege
      meal 3
      2 scoops whey iso
      1/4 cup cor
      1/4tsp salt
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      8oz purple potato
      meal 5
      8oz chicken
      1 cup broc
      meal 6
      8oz turkey
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 cups egg whites
      onions and mushrooms
      TGBSupplements REP

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      Use code 'Baby1' for $5 off your order

    3. #4233
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      today

      abs/chest/delts/cardio

      dante 1.5crunches 1/2 stack x20 3/4 stack x20 full stack x25
      machine press 80x10 90x10 100x10 110x10 120x10 130x10 140x10 150x10
      hs incline 25x8 50x8 75x8 100x8
      db hex press 40x10 45x10 50x10 55x10
      machine flys 75x10 90x10 105x10/2
      band pull aparts x20/4
      db lats 20x10/4
      21 min step mill intervals 2-1
      30 min incline tread mill

      done for the day. nasty brutal dragging ass day today. moving super slow and dizzily, so i had to be very very easy. strength was down big time today but i wasnt about to push it hard anyway. drive blood in get a pump be safe and get out. that was the plan of attack on this one. i contemplated busting out my cardio first today and then figured if i did that then i would empty the tiny bit of glucose out and wouldnt get any pump whatsoever. so i went traditional with a twist. i dropped the intervals down 9 mins short and added in a half hour of steady state. maybe tweak and shock my body a little more. got it done and got out. another day closer and getting nastier and tighter every day.



      low day


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      meal 2
      8oz turkey
      1 cup green vege
      meal 3
      2 scoops whey iso
      1/4 cup cor
      1/4tsp salt
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      8oz purple potato
      meal 5
      8oz chicken
      1 cup broc
      meal 6
      8oz turkey
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 cups egg whites
      onions and mushrooms
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    4. #4234
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      Default Re: Follow Along G's Run to the NA's

      today

      abs/back/cardio

      rope crunches 60x15 70x15 85x15/2
      traction machine pull downs 80x10 90x10 100x10 110x10 120x10 130x10 140x10
      chest supp machine rows 105x8 120x8 135x8 150x8
      mod db rows 25x10 35x10 45x10/2
      stretchers 70x8 85x8 100x8 120x8
      30 min step mill intervals 2-1
      20 min incline treadmill

      done for the day. another dragging grinding slow pace day. just trying to get the blood in and not pass out haha. pumps arent as good as they have been so i am def in the super way depleted point. no issues with cramping at all while training but as soon as i was done with my intervals(which almost killed me), i had some brutal forearm cramps going on. not quite locking up but on the brink. i did take a little pause in between intervals and steady state to collect myself and make sure i wasnt going to go down. got it all done and got home and again fighting not cramping in my entire body. i can say at this point i am pushing to the brink and suffering pretty good. one foot in front of the other, no corners cut and get this finished out strong.


      low day


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      meal 2
      8oz turkey
      1 cup green vege
      meal 3
      2 scoops whey iso
      1/4 cup cor
      1/4tsp salt
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      8oz purple potato
      meal 5
      8oz chicken
      1 cup broc
      meal 6
      8oz turkey
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 cups egg whites
      onions and mushrooms
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    5. #4235
      Pushtoday's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Follow Along G's Run to the NA's



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    6. #4236
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today

      bis/tris/cardio

      rope press downs 60x12 70x12 80x12 90x12 100x12 110x12 120x12
      bench dips x15/4
      overhead cable extensions 80x10 100x10 120x10 140x10
      seated db curls 10x10 15x10 20x10 25x10 30x10 35x10
      db hammers 25x10 35x10/2
      preachers 45x8/3
      24 min step mill intervals 2-1
      40 min incline tread mill

      done for the day. great day or at least it will be by the end of the day. i get a full load and refeed today. so i went into training this am with 100g of carbs in the tanks. still a little dragging and dizzy but much much better. 200g in as a do these notes and still fighting a little cramping but i feel a whole hell of a lot better. i added in a little additional treadmill work again today. i may get silly in the am and do some am fasted tread mill work and then finish off the day with intervals again. i will play that one by ear and how i feel. great pump and feeling pretty good other than being a little weak and off still.


      refeed day


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      2 thomas english muffins
      meal 2
      8oz turkey
      1 cup jasmine rice
      1 cup green vege
      meal 3
      2 scoops whey iso
      1/3 cup cor
      1/4tsp salt
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      8oz purple potato
      2 thomas english muffins
      meal 5
      8oz chicken
      1 cup jasmine rice
      1 cup broc
      meal 6
      8oz turkey
      1 cup jasmine rice
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 cups egg whites
      onions and mushrooms
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    7. #4237
      Pushtoday's Avatar
      Pushtoday is online now Platinum
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      Default Re: Follow Along G's Run to the NA's

      Just when its looking really bleak...BOOM! Refeed!!


      Sent from my iPhone using Tapatalk

    8. #4238
      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
      Just when it’s looking really bleak...BOOM! Refeed!!


      Sent from my iPhone using Tapatalk
      that's exactly what i was thinking. man i was as full as a tick yesterday. it was fantastic haha
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    9. #4239
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      Default Re: Follow Along G's Run to the NA's

      Veritas Vos Liberabit

    10. #4240
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today

      cardio/abs/legs/cardio

      45min am fasted incline treadmill

      dante 1.5 crunches x20 x20 x20
      seated leg curls ds 75x10 90x10 105x10 120x10 135x10 150x10
      leg extension 6 sets of 10
      abductors 80x10 90x10 100x10 110x10 120x10
      adductors 190x10/6
      machine leg press 315x15/6
      45 min step mill

      done for the day. well i will say this. after pushing down 500g of carbs yesterday and feeling nasty stuffed. i gained almost 6lbs before bed and woke up up 2 and a half from the day before. i absolutely looked insanely nasty this am. felt like death but i slept awesome and was full and peeled down to the evermore bone. even not being fully dry it was nasty.
      so going into today which is normally my favorite day, i dreaded it and it sucked ass. still with all that fuel from yesterday it was all gone and the tanks were not even close to having gas in them. got it done though. i did throw a little monkey wrench in there again just for a shocker by doing am fasted cardio and steady state post workout. i will finish out this week with just fasted steady state for a little extra ompf and rest at the same time. it's amazing that i am in fantastic cardiovascular shape but both my mind and body wants to shut down as soon as i get going on steady state. i have to dig super deep to find my happy place and it is damn hard. moving in the right direction. will be making some supp additions tomorrow as well as starting the drying out process.

      water increased by 20% today


      low day


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      meal 2
      8oz turkey
      1 cup green vege
      meal 3
      2 scoops whey iso
      1/4 cup cor
      1/4tsp salt
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      8oz purple potato
      meal 5
      8oz chicken
      1 cup broc
      meal 6
      8oz turkey
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 cups egg whites
      onions and mushrooms
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    11. #4241
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      today

      cardio/abs/chest/delts

      45 min am fasted incline treadmill

      rope crunches 60x20 70x20/3
      machine press 80x20 90x15 100x12 110x10 120x8 130x8 140x8 150x8 160x8
      hs incline press 25x10 50x10 75x10 100x10
      db hex press 40x10 45x10 55x10/2
      incline pro db fly 25x10 30x10 35x10/2
      reverse peck deck fly 60x15 75x15 90x15/3
      machine flys 15x10 30x10 40x10 50x10/3
      spider crawls x3/3

      done for the day. still wondering around the gym slow and gingerly like a zombie. moving slow enough where i am not sweating bullets but still sweating nontheless. sweat like a champ doing cardio though haha. pushed it a little hard today but not to awful crazy, just playing it safe both from the pass out point and not tearing a tendon or muscle up. did feel a whole hell of a lot better today since only doing one cardio session first thing this am. so hopefully i am turning the corner and surprisingly i have tightened down even more. so we are in the hunt i think. new supps added today

      supp additions
      1 1g vit c every meal
      1 b complex 50 every meal


      low day


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      meal 2
      8oz turkey
      1 cup green vege
      meal 3
      2 scoops whey iso
      1/4 cup cor
      1/4tsp salt
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      8oz purple potato
      meal 5
      8oz chicken
      1 cup broc
      meal 6
      8oz turkey
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 cups egg whites
      onions and mushrooms
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    12. #4242
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      Default Re: Follow Along G's Run to the NA's

      What kind of C suppyou use?
      Veritas Vos Liberabit

    13. #4243
      Pushtoday's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Hows your mood been? You ready to kill someone/something?


      Sent from my iPhone using Tapatalk

    14. #4244
      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
      What kind of C suppyou use?
      vit shop chelated gel ones. never used these before and they peaked my interest
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    15. #4245
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      • Get the Fitness Geared
        Forum App Now!
      • 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
      • 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
      How’s your mood been? You ready to kill someone/something?


      Sent from my iPhone using Tapatalk
      haha man. well i am actually to tired or weak to really do anything but my temper goes from about zero to red line in a blink. i have done this stuff for so long now that i know that i have to stay away from people as much as possible. when my kid does his boxing practice i sit in the truck or on the tail gate and read. if the mrs wants me to go shopping we go during off times. so i have learned over the many years how to avoid getting in trouble. back a few years ago a shopping cart dude slammed a bunch of them into each other next to me and a nasty milk shake exploded all over me. well that made me angry, very angry and since he didnt appologize or say anything while i was flipping shit. i jumped over the return and went after him. of course he ran like a punk and i stopped after a few feet but if i would have gotten my hands on him, it would have been the clink for me. that was at sams and another time the line to go out was backed up and a dude decided since he only had one item that he would just go ahead and skip the other 20 of us waiting patiently. i wasnt having it, so i casually strolled my big ass up to the front and told him that if he didnt go to the back of the line i would take him back there myself. all the other people waiting clapped and thanked me as he and i strolled back to our spots.
      so yeah, i have issues when i am hungry tired and depleted haha. i also go into the gym much much earlier for the same reasons haha

      sorry for the story time but those popped into my head right away. it scares and cracks my wife and family up. every time my son tells her mon dad's going to jail mom dad;s going to go to jail haha
      TGBSupplements REP

      https://www.tgbsupplements.com/

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