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

    1. #4291
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      Default Re: Follow Along G's Run to the NA's



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      Quote Originally Posted by Pushtoday View Post
      Good work guns! Will the pancake be fuel for tomorrow’s session or will it be post training and fuel for Sunday?


      Sent from my iPhone using Tapatalk
      thanks man. actually we are doing a test and timing load for tomorrows training session. so i will have it take pics at 20 mins then train and take pics at the 90 min mark. see how it impacts and runs through my body for stage timing. luckily for now we arent training on sunday so i actually get a little rest
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    2. #4292
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      Default Re: Follow Along G's Run to the NA's

      today

      cardio/back/calves

      45 min am fasted incline treadmill

      swiss bar pull downs w/stretch 70x10 85x10 100x10 120x10/6 (2 sets each handle)
      neutral grip one arm machine rows 80x8 100x8 120x8 140x8 160x8 (held last rep in contract for 5sec)
      mod db rows 30x10 35x10 40x10 45x10
      one arm sup pull downs (last rep 5 sec contract) 40x8 50x8 60x8/2
      dante bent over cable rows 25x12 40x12 55x12/2
      hypers x10/4
      standing calf raise 3sec stretch 235x8 255x8 275x8 295x8 315x8

      done for the day. started today off great with pancakes and such after cardio. so that was excellent and it also transfered over to an excellent workout and pump. felling really good today and have the entire day off tomorrow. so i am happier than a pig in poo. filled back out nicely also which is always a solid plus that will carry over into the upcoming week. legs and abs are still a tad little bit tender but tolerable now. other than that a very successful day and week.

      Cheat Meal Day

      meal 1
      2 sausages
      2 slice ham
      2 pieces bacon
      2 slice french toast
      2 mexican churro pancakes
      meal 2
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      meal 3
      8oz turkey
      1 cup green vege
      meal 4
      6oz turkey
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 5
      8oz sirloin
      1 cup broc
      meal 6
      8oz chicken
      1 cup broc
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    3. #4293
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      Default Re: Follow Along G's Run to the NA's

      Looks like an awesome start to your day! The breakfast...yeah boy!!!!
      Kind, creative soul, with no mean bones

    4. #4294
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by BABY1 View Post
      Looks like an awesome start to your day! The breakfast...yeah boy!!!!
      being so down and depleted out, it is like magic and tasty too
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    5. #4295
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      Default Re: Follow Along G's Run to the NA's

      today

      off day

      just wanted to make note from yesterday since i am completely off for a rest day today. so after that nice hefty meal and my normal eating i feel pretty good and energized. i actually slept in an hour also so that probably helped too. i am actually a half pound lighter this am than i was on an empty tank yesterday. so the plus up actually cranked up my metabolism even more so. light day of eating today since it's a non training day for me. we may be adding in a mid week refeed cutting back on cardio and having the free meal on saturday or sunday. so right now life is good haha. we will see on weds if that's the route we take.

      non training


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      light mushrooms and onions
      meal 2
      8oz turkey
      1 cup green vege
      meal 3
      6oz turkey
      1 thomas english muffin
      light sugar free jelly
      1 cup green beans
      meal 4
      8oz sirloin
      1 cup broc
      meal 5
      8oz chicken
      1 thomas english muffin
      light sugar free jelly
      1 cup broc
      meal 6
      6oz turkey
      1 cup broc
      meal 7
      2 cups egg whites
      light mushrooms and onions
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    6. #4296
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      Default Re: Follow Along G's Run to the NA's

      Man I love that, eat a big ass cheat meal and lose weight!


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    7. #4297
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Pushtoday View Post
      Man I love that, eat a big ass cheat meal and lose weight!


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      you and me both man. shows that my metabolism is firing nicely right now
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    8. #4298
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      Default Re: Follow Along G's Run to the NA's

      today

      cardio/abs/back

      45 min am fasted incline treadmill
      vacuums 3 set 15 sec

      hanging leg raise x15/4
      ds db rows 60x8 70x8 80x8 100x8 110x8 120x8
      dante hs iso pull downs 45x15 70x12 rp 100x13rp x3 (got to raise the weight next week)
      dante low rows 55x15 70x15 85x15 100x15
      rack pull shrugs (high pull grip w/3sec contract) 135x8 185x8 225x8 275x6

      done for the day. nasty and great session today with an intense pace. trained with the mrs today on a time line and we didnt disappoint at all, we were freaking moving. got some pretty heavy work in with very very little rest between sets. fantastic pump across the board and everything felt great. a very good day in the books for sure. well i should say the hanging leg raises kick my ass but that's nothing new. my legs are damn heavy haha. another successful day in the books and another step closer.


      low day


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      meal 2
      8oz turkey
      1 cup green vege
      meal 3
      6oz turkey
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      1 cup broc
      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
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    9. #4299
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      Default Re: Follow Along G's Run to the NA's

      today

      cardio/calves/chest/delts

      45 min incline treadmill am fasted
      vacuums 3sets 15sec

      machine toe press 150x20 170x20 190x20 210x20(ouch)
      flat db press 25x20 40x15 55x12 70x10 80x8 90x8 (came close to failure prob could have pushed up to hundo but still playing safe)
      machine incline press (rp) 150x15 195x12 225x4 rp250x13 x3 (got to move weight up again next week)
      dips ss x8/4ss
      machine flys ss ss90x10 ss105x10 ss120x10 ss135x10
      reverse pec deck fly 75x20/2 90x20 105x12
      db lats 25x10/4

      done for the day. went in a little dry and dehydrated today but not to bad. no issues at all today and guts are actually pretty damn good for a change. felt nice and strong but shut the db press down 1 set shy just to be safe. it's not my focus movement for this block so i didnt want to push it early on. i will up it next week. fantastic pump again today and i am doing a small refeed today. cardio gets cut back tomorrow as well. so we are going to have one hell of a good week. back to back great days

      Refeed



      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      meal 2
      8oz turkey
      2 thomas english muffin
      light sugar free jam
      1 cup green vege
      meal 3
      2 scoops whey iso
      1/4 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      8oz purple potato
      meal 5
      8oz chicken
      8oz red potatoes
      1 cup broc
      meal 6
      8oz turkey
      2 thomas english muffin
      light sugar free jam
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 cups egg whites
      2 cup jasmine rice
      onions and mushrooms
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    10. #4300
      Pushtoday's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Refeed, refeed, refeed!
      Good deal, and reducing cardio....Follow Along G's Run to the NA's


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    11. #4301
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Pushtoday View Post
      Refeed, refeed, refeed!
      Good deal, and reducing cardio....Follow Along G's Run to the NA's


      Sent from my iPhone using Tapatalk
      hell yeah man. feeling good and happy. not as high of a refeed as i would have liked but i get to keep the free meal in on the weekend. so i am not complaining. may be taking the cals up a smidge next week also. so that is always good. cool thing is i am actually looking tighter every week, without all the orals fat burners and additional cardio. so the track is good to go
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    12. #4302
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      Default Re: Follow Along G's Run to the NA's

      No bacon?
      Kind, creative soul, with no mean bones

    13. #4303
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by BABY1 View Post
      No bacon?
      bacon will come on my burger this weekend trust me. only plus up i got today was with carbs and it was only 200. but yes bacon is coming. as a matter of fact i had it with my cheat last weekend. bacon sausage and ham
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    14. #4304
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      Default Re: Follow Along G's Run to the NA's

      today

      cardio/abs/legs

      35 min incline treadmill am fasted
      vacuums 3x 15 secs

      standing cable crunch 1.5 55x15 70x15 85x20
      glute bridge w/iso x10(10s)/4
      adductor 80x15 100x15 120x15
      leg press #1 90x10 180x10 270x10 360x10 450x10 540x10 630x10
      prowler drag 270x40yards/2 360x40yards 450x40yards
      leg press #2 720x6 810x6 900x6 990x6
      spider bar squats w/chains x10 155x8 245x8 245+1c x8 245+2c x8 245+3c x8 (end weight was 360lbs of chain total bar weight)

      done for the day. absolutely destroyed some legs today. knees were a tad bit achy after cardio this am but not to bad. i was kind of worried going in that they were going to give me some issues but none at all. i did have a little issue with hip/lower back but nothing crazy bad just a little bit tight. glutes were trying to cramp up a little bit but they held good for the duration. did get pretty freaking heavy and it felt great. pump haha was absolutely stupid and i am pretty sure that every drop of carbs from yesterday are completely gone. damn good day in the books.


      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
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    15. #4305
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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
      today

      cardio/calves/back/rear delt

      35 min incline treadmill am fasted
      vacuum 3 sets 15 sec

      seated calf raise ss 50x8ss 100x8ss 125x8ss 150x8ss
      tibia raise ss ss50x20/4
      t bar row (progrip) 45x10/2 90x8/2 135x8 145x8
      prone shrugs 45x12 70x12 90x12 115x12
      rack chins x15 x12 x10 x8(30sec loaded stretch)
      rope face pulls 80x12 90x12 100x12 120x12
      db shrugs 55x10 65x10 75x10 85x10
      rear db lats 20x10 25x10 30x10/2

      done for the day. feeling pretty good today. nice and strong really good pump going. pace and tempo wasnt to bad at all for the most part. got hung up by a couple old timers and had to wait on one machine but other than that moving good. no dizzy issues today either which is a nice plus. really nailed the mid back and traps nicely. all in all a really good day in the books.


      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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