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

    1. #4381
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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
      Oh man, that free meal looks crazy good. But I’m sure your guts won’t be happy tomorrow.


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      it's actually pretty weird man. as you know i have terrible bad gut issues from the dysentery but when i get a free meal even an epic free meal, my body holds onto all of it for at least a day or 2. so it actually doesnt wreck my guts for at least a day or 2. then my body flushes everything back out. i thought it was from using the immodium from traveling but it wasnt the case. the last few weeks, it has been the same. no running to the bathroom every meal for a day or 2 post free meal. that's how crazy depleted i guess i am
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    2. #4382
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      Default Re: Follow Along G's Run to the NA's

      today

      cardio/abs/back

      30 min incline treadmill am fasted
      dante vacuum 4set 15sec

      standing cable crunch 70x15 85x15/3
      ind handle low row(ng) 30x8 40x8 50x8 60x8 70x8 80x8
      hs bent row 50x8 90x8 140x8 160x8 180x8 200x8
      hs dante iso pulldowns rp 45x15 90x12 115x4 rp135x9rp x7
      cable pullovers 6sets of 10 (no clue on weight)
      seated bent over low row 40x15 55x15 70x15 85x15/3
      plate hypers 35x10/4

      done for the day. good strong day with a nasty pump. seems like everyone in the gym wanted to do what i was doing today so i had to adapt a couple of times to not slow the tempo down. so tempo was ok but not where i wanted it to be. bicep is a little tight and letting me know not to push it to hard but its not affecting training. i just have to pay attention and focus on how i am gripping. i had intended on hitting some deads today but left my belt, so swapped out for weighted hypers and focused on the squeeze. fried my lower back anyway. all in all an excellent session. starting the week off nice.


      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
      3/4 cup jasmine rice
      1 cup broc
      meal 6
      8oz turkey
      3/4 cup jasmine rice
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 cups egg whites
      onions and mushrooms
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    3. #4383
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      Default Re: Follow Along G's Run to the NA's

      Great job brother, what’s the timeframe before the next change in training/diet? I only ask because you seem to be excelling in this “block”.


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    4. #4384
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Pushtoday View Post
      Great job brother, what’s the timeframe before the next change in training/diet? I only ask because you seem to be excelling in this “block”.


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      no clue man. he has me checking in every 2-4 days now. he has been telling me that we may add in more food and lower cardio etc... depending on how i look day to day. hell i am content right now with one refeed and a free meal on saturday. if we can keep that i can truck on through up till show time. it seems like it's giving me enough to hammer my workouts through the week and i dont feel all that bad until friday and then i am still strong as a bull, it's more of a mental thing to push through the fatigue from the week of grinding. i am liking this phase a lot though. we will see when i add in the nasty orals again this upcoming week if that crushes me even more or if it fuels the fire.
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      Default Re: Follow Along G's Run to the NA's

      Lookin good guns!
      Kind, creative soul, with no mean bones

    6. #4386
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      cardio/calves/chest/delts

      30 min incline treadmill am fasted
      dante vacuum 4sets 15sec

      seated calf raise ss 50x20ss 75x20ss 100x20/2ss
      tibia raise ss ss50x20 ss60x20/3
      machine press rp 80x20 100x15 120x12 150x8 210x4 rp 240x11rp x5
      machine incline press rp 150x15 180x12 240x4 rp275x11rp x5
      hs decline press rp 45x15 90x12 115x4 rp125x11rp x5
      machine shoulder press rp 120x15 130x12 140x4 rp150x11rp x5
      reverse pec deck fly 75x8 90x8 105x8 120x8
      db lats 25x8 30x8 35x8 40x8

      done for the day. another excellent day in the books. super strong and outstanding pump with a real good pace. made improvements on all my numbers either weight or reps from last week. still a little slow warming up but again after a few sets everything was firing nice and smoothly. only issue today was bicep tendon is aggervated still but got legs and refeed today, so it will have time to rest up. stringing them together for a while now, so i am super happy about that. dry as a bone going in and for the 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
      3/4 cup jasmine rice
      1 cup broc
      meal 6
      8oz turkey
      3/4 cup jasmine rice
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 cups egg whites
      onions and mushrooms
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    7. #4387
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      Default Re: Follow Along G's Run to the NA's

      today

      cardio/abs/legs

      30 min incline treadmill am fasted
      dante vacuum 4set 15sec

      1.5 crunches 70x20 80x22
      seated leg curl w/iso 75x10 90x10 105x10 120x10 135x10 150x10
      adductors 190x10/6
      bulgarian split squats 25x8 40x8 55x8 70x8 85x8 100x8 amrap 55x27
      leg extension ss 85x10ss 100x10ss 115x10ss 130x10ss 145x10ss 160x10ss
      goblet squats (heel elevated) ss ss55x10 ss65x10 ss75x10/4

      done for the day. nice nasty strong day today. so much so that i made my partner have to take a dump throw up and he quit on me haha. got a nice steady pace going and didnt let up at all. everything felt good and smooth. the pump was so bad that it kept pushing down my knee sleeves. all in all a great day with no complaints whatsoever. actually moved up on both the split squat and extensions. still stringing them together. got some new peach sugar free jelly to test out today and it is delicious. i had to recheck the label and make sure it was sugar free it was so good.


      refeed

      meal 1
      3 whole eggs
      1 cup egg whites
      8oz red potatoes
      2 english muffins
      light sugar free jelly
      2 cups spinach
      meal 2
      8oz turkey
      2 english muffins
      light sugar free jelly
      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
      2 english muffins
      light sugar free jelly
      3/4 cup jasmine rice
      1 cup broc
      meal 6
      8oz turkey
      2 english muffins
      light sugar free jelly
      3/4 cup jasmine rice
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 cups egg whites
      onions and mushrooms
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    8. #4388
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      today

      cardio/calves/back/rear delts

      30 min incline treadmill am fasted
      dante vacuum 4set 15sec

      machine toe press 150x8 170x8 190x8 210x8
      chins x10/6
      hs iso row(PG)constant tension 45x10/2 70x10/2 90x10/2
      prone shrugs 45x12 70x12 90x12 115x12 135x12/2
      db shrugs 60x10 70x10 80x10 100x10
      cable face pull 80x10 90x10 100x10 110x10 120x10 140x10
      rear delt rows 95x8/6

      done for the day. rolled solo today so it was slow going getting motivated but after a few good sets i got cranking. i actually got the pace going a little to fast i believe haha. got an excellent pump really focused on the tension and contractions. strength was also really good today. bad bicep wasnt an issue today at all but the other was hinting at cramping haha. no issues with either one though, just little heads up letting me know i am dry and not to mess around. all in all another great 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
      3/4 cup jasmine rice
      1 cup broc
      meal 6
      8oz turkey
      3/4 cup jasmine rice
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 cups egg whites
      onions and mushrooms
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    9. #4389
      Pushtoday's Avatar
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      Default Re: Follow Along G's Run to the NA's


      Jesus brother, of course you rolled solo today. You fuckin broke your training partner the day before...Bwahaha
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    10. #4390
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Pushtoday View Post

      Jesus brother, of course you rolled solo today. You fuckin broke your training partner the day before...Bwahaha
      i really did man. he txt me in the afternoon and said he could barely walk and sitting on the shitter was a task haha. i think i may have picked up on why i have issues slow going. if i train solo, it's a huge pain to get rolling and pacing myself. that's normal for me because i either go to fast or to slow. i just made that observation yesterday haha. i do enjoy training solo but depleted and dragging it can be a challenge on the tempo
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    11. #4391
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      Default Re: Follow Along G's Run to the NA's

      today

      cardio/abs/arms

      30 min incline treadmill am fasted
      dante vacuum 4sets 15 sec

      .5 machine crunches 70x30 80x44
      cable press downs 80x20 100x20 110x20 120x20 130x20 140x20
      close grip bench rp 135x15 185x12 225x4 rp235x9rp x3rp x3rp x1
      skullies rp 80x15 110x12 100x4 rp110x11rp x5 (dicked the dog on this one and grabbed the wrong bb)
      seated one arm machine curls 20x20 30x15 40x12 50x10 60x8 70x8
      machine preachers 40x8 50x8 60x8 70x8 80x8
      thumb over db hammers 20x15 25x12 30x10 35x8

      done for the day. slow starter again but had a partner show up. so the pace and intensity cranked up right away. great pace, really good strength and improvements. the pump was intense and lasted for about 2 hours post workout. i did mess up on the skullies and grabbed the wrong bb so my jump was off and then back down and then back up. eh, i will get it better next week. one more session this week and if it goes like today another excellent week will wrap up nicely. looking and feeling great but starving like marvin

      add ins
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      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
      3/4 cup jasmine rice
      1 cup broc
      meal 6
      8oz turkey
      3/4 cup jasmine rice
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 cups egg whites
      onions and mushrooms
      TGBSupplements REP

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    12. #4392
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      Default Re: Follow Along G's Run to the NA's

      Always packing a punch of a day! You rock!
      Kind, creative soul, with no mean bones

    13. #4393
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      Default Re: Follow Along G's Run to the NA's

      Proviron and winny....even drier conditions coming


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    14. #4394
      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
      Quote Originally Posted by Pushtoday View Post
      Proviron and winny....even drier conditions coming


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    15. #4395
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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
      Quote Originally Posted by Pushtoday View Post




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      what my joints are going to feel like haha. so worth it in the end though. just have to be very cautious
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