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

    1. #4411
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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
      Nice job brother. You just keep stringing these solid sessions together.Follow Along G's Run to the NA's


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      thanks man. i am actually surprising myself out how much i am improving not just in density and hardness but in training as well. i should be coming back down now. i am guessing it's because cardio is pulling back a little bit and cals are getting a plus up strategically. it's def working for sure
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    2. #4412
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      thanks man. i am actually surprising myself out how much i am improving not just in density and hardness but in training as well. i should be coming back down now. i am guessing it's because cardio is pulling back a little bit and cals are getting a plus up strategically. it's def working for sure
      Nice!!

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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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    4. #4414
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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



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      thanks man. i got my son signed up for my primary gym on friday and he finished up school as well. so he is going to be training with me pretty much every day that i dont work with anyone and doing his football and boxing stuff as well. so double days most days haha, he is going to be jacked and tan by the end of summer haha. he tried to keep up with me yesterday both in the gym and eating. came up a little bit short but he gave it hell haha. last little bit in the gym he says "how much we got left" lmao.
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    5. #4415
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      cardio/abs/back/calves

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

      3/4 machine crunch 70x30 80x46
      one arm machine rows 80x15 100x15 120x15 130x15 140x15 150x15
      one arm supp pull downs 25x15 30x15 40x15 50x15/3
      ind handle supp low row 25x15 30x15 40x15 50x15 60x15/2
      cable pullovers 70x15 80x15 90x15 100x15 110x15 120x15
      stand dante low rows 40x15 55x15/3
      hypers x15/4
      leg press calf raise 275x8 295x8 315x8 335x8

      done for the day. went with a fast pace high rep session again today trying to really shock the muscles up a bit with the way higher end rep ranges. seeing if i can force a little more progression. still strong and nasty pump for sure. actually able to get a good pace going even with my son's first day in my regular gym that he isnt used to. elbows were good today so i didnt wreck them yesterday like i thought i had. legs on the other hand are still destroyed, hams are brutalized haha. all in all i would say an unreal finish to a great week. still on the same trend of improvements. something i have also done and i normally use a lot of cinnamon is to add an additional teaspoon into my diet along with adding in some spicy sauces into my meals. just a couple little plus ups to increase my metabolism and try to curb my appetite a little more.

      Free Meal 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
      Free Meal
      2 Big steak burritos covered in cheese
      rice with chips and cheese dip
      doughnut sundae and a couple cookies
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    6. #4416
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      thanks man. i got my son signed up for my primary gym on friday and he finished up school as well. so he is going to be training with me pretty much every day that i dont work with anyone and doing his football and boxing stuff as well. so double days most days haha, he is going to be jacked and tan by the end of summer haha. he tried to keep up with me yesterday both in the gym and eating. came up a little bit short but he gave it hell haha. last little bit in the gym he says "how much we got left" lmao.
      Thatís awesome! Good for him, and good for you.
      Canít put a price on the quality time we get with our kids.


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    7. #4417
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Pushtoday View Post
      That’s awesome! Good for him, and good for you.
      Can’t put a price on the quality time we get with our kids.


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      he is motivated as all hell now and seems to really enjoy it. we will see how long that lasts haha but just like boxing i am paying for it so it is going to get used even if he doesnt want to haha. i think he will stick to it though, he has always enjoyed it when he can go
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    8. #4418
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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 5sets 15sec

      1.5 crunches 70x20 80x24
      pro grip machine rows 120x15 135x12 150x10 165x8 180x8 195x8
      rack chins x10/6
      hs dante pull downs 45x15 90x12 115x4 rp 135x10rp x6
      rack pulls 135x6 225x6/4
      mag close grip pull downs 85x10 100x10 120x10 140x10
      hypers x15/4

      done for the day. new week and back to the grind. not as hard getting going today but still a little tired and a tad bit beat up. hips and low back are extra tight and angry. legs are finally almost 100%. other than that felt pretty strong and of course got an excellent pump as i try to push out all the glycogen and fill the muscle up to the max. i did have a little issue with the pulls today. when i moved up to 225 it felt kind of iffy. so i just stayed there and didnt push up heavier. i just slowed down the pulls and squeezed hard for super slow reps and negatives. it did loosen up after 2 sets but i still am not risking getting hurt this close to show time. all in all a really good session. happy with how it went.


      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. #4419
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      Default Re: Follow Along G's Run to the NA's

      Brother you are a true professional.
      Recognizing potential issues and avoiding them.


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    10. #4420
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Pushtoday View Post
      Brother you are a true professional.
      Recognizing potential issues and avoiding them.


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      old and wise man. plus i have worked way to hard to risk getting side lined right now. that would seriously suck big time
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    11. #4421
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      Default Re: Follow Along G's Run to the NA's

      Sometimes playing it safe is the right choice and you surely now how to listen to your body! AWESOME, guns
      Kind, creative soul, with no mean bones

    12. #4422
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      Default Re: Follow Along G's Run to the NA's

      today

      cardio/calves/chest/delts

      30 min incline treadmill am fasted
      dante vacuum 5sets 15sec

      seated calf raise ss 50x8ss 75x8ss 100x8ss 125x8ss
      tibia raise ss ss50x20 ss60x20/3
      machine incline press RP 120x20 135x15 150x12 195x4 RP280x11rp x5
      machine press rp 150x15 160x15 170x15 180x12
      hs decline press 45x15 70x15 90x15 115x10
      machine shoulder press rp 80x15 90x15 100x15 110x15
      reverse pec deck 75x10 90x10 105x10 120x10
      machine lats 60x8 80x8 100x8 120x8

      done for the day. no issues getting going today and felt good and strong. got an awesome pump but had issues right out of the gate with shoulders pecs and elbows. everything tightened up something fierce and nasty. so i had to change out my plan for heavy rest pause stuff and go with more high end reps and be very very easy. the pump and tightness was so bad that it was pinching a nerve in both shoulders and shooting down my arms. so yeah tightness is an understatement and it was on both sides. elbows were not happy at all either haha. all good though adapt and over come again today and maybe i will have to throttle back a little bit on the heavier ended stuff for the rest of prep. i play it more by feel but i think maybe the winny halo and low estro are starting have more drying and tightening affect way early. all good though still getting outstanding training in regardless of not breaking any records. well my reps did go up on the incline but that's the point i had to shut the heavy work down for safety. great session



      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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    13. #4423
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      Default Re: Follow Along G's Run to the NA's

      today

      cardio/legs

      25 min incline treadmill am fasted
      dante vacuum 5sets 15sec

      stand one leg leg curls 10x10 20x10 30x10 40x10 50x10 ds50x8ds 40x8ds 30x8ds 20x8ds 10x8
      adductors 100x15/6
      belt squats 90x10 180x10 270x10 360x10 amrap 180x34
      bulgarian split squat x10 25x10 40x10 amrap 53x28

      done for the day. went and trained/killed my buddy at his gym today. doesnt look like a ton on paper but damn if i could barely walk afterwards. holy nasty stupid pump and pain. knee really didnt like the heavy belt squats so again keeping with the last 2 days, i had to stop increasing the weight and pull back just to be on the safe side. still able to move some good weight though, so i dont think i will be losing any real size or fullness. i think i only have 2 more leg days left, so i have to make them count at the same time throttling back a tad bit. no pain now so i am good but i am probably going to be hobbled sore again for the next 3-5 days as usual. great session.


      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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    14. #4424
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      Default Re: Follow Along G's Run to the NA's

      Follow Along G's Run to the NA's
      This could be you tomorrow.



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    15. #4425
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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
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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
      Follow Along G's Run to the NA's
      Quote Originally Posted by Pushtoday View Post
      This could be you tomorrow.



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      yessir it is and i am looking forward to cardio here shortly haha
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