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

    1. #4546
      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
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      Quote Originally Posted by Pushtoday View Post
      That’s a brutal looking session. And the giant set finisher looks like a session in itself. Follow Along G's Run to the NA's


      Sent from my iPhone using Tapatalk
      felt like i was about to die man. it was def good stuff
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    2. #4547
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      Default Re: Follow Along G's Run to the NA's

      How are them legs feelin this morning?
      Kind, creative soul, with no mean bones

    3. #4548
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by BABY1 View Post
      How are them legs feelin this morning?
      they are a tad bit tender and tired but i got most of the soreness out with cardio yesterday
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    4. #4549
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      Default Re: Follow Along G's Run to the NA's

      saturday

      legs/abs

      leg extensions 70x15 90x15 100x15 120x10x10p 140x10x10p 160x10x10p 180x10x10p ds200x10x10p/ds 150x10x10p/ds 120x10x10p
      hacks 90x10 180x10 270x10 360x10 cs470x8x7x6x5
      GIANT SETs
      Hacks (low and close) 270x12/3gs
      leg press (low and close) gs 400x12 490x12 580x12
      leg press (strong) gs 400x12 490x12 580x12
      elevated leg curls 60x12/4
      machine leg raise 20x10 30x10/3

      done for the day. super super strong day and felt really good even though my partners were on a time crunch and the pace was super quick. i must be slowly getting over the nasty resp crap i have going on in my chest because the pain and press was way better under the heavy weight this week. still slowly making gains in strength and putting weight back on slowly. feeling good and getting the work in.


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      1 cup oats
      1 orange
      meal 2
      8oz turkey
      1 cup jasmine rice
      75g avocado
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      1/4 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      2 scoops whey iso
      4 cups captain crunch cereal
      1 cup coconut milk
      1 orange
      meal 5
      8oz chicken
      1 cup jasmine rice
      1 banana
      1 cup broc
      meal 6
      1 cup fage greek yogurt (2%)
      1 scoop whey iso
      60g granola
      30g almonds
      150g berries
      meal 7
      8oz sirloin
      8oz purple potatoes
      30g avocado oil
      onions and mushrooms
      cheat
      medium order hot wings
      fries and veges
      monster cup cake
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    5. #4550
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      Default Re: Follow Along G's Run to the NA's

      today

      abs/chest/cardio

      vacuums ss 4sets 15sec ss
      machine leg raise ss ss20x15 ss30x15/3
      incline db press 25x20 40x20 70x10 85x10 100x10 110x10
      incline machine press 225x6 240x6 255x6 270x6 285x6 295x6
      one arm hs incline press 45x10 90x10 100x10 110x10
      hs flat press 45x4 90x4 ds135x8ds 90x8ds 45x8
      machine flys 90x15 105x15 120x15
      20 min stepmill intervals 2-1

      done for the day. solo session and even though i chatted a little to long when i got in, i still moved up in numbers. i was actually dragging ass a bit since i was out a little later than normal. well a fuck load later, so that drove me down a tad little bit. once i got going and talked myself out of not taking the day off haha it was on. strength and pumps were spot on. did tweak the bicep a tad little bit and now it's a little angry but other than that everything else is actually awesome. i do try to talk myself out of cardio pretty much every day but i am getting it done for my target sessions. still hate it though.


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      1 cup oats
      1 orange
      meal 2
      8oz turkey
      1 cup jasmine rice
      75g avocado
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      1/4 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      2 scoops whey iso
      4 cups captain crunch cereal
      1 cup coconut milk
      1 orange
      meal 5
      8oz chicken
      1 cup jasmine rice
      1 banana
      1 cup broc
      meal 6
      1 cup fage greek yogurt (2%)
      1 scoop whey iso
      60g granola
      30g almonds
      150g berries
      meal 7
      8oz sirloin
      8oz purple potatoes
      30g avocado oil
      onions and mushrooms
      TGBSupplements REP

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      Use code 'Baby1' for $5 off your order

    6. #4551
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      Default Re: Follow Along G's Run to the NA's

      "talk myself out of cardio"...lol.
      Kind, creative soul, with no mean bones

    7. #4552
      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
      "talk myself out of cardio"...lol.
      i try to every single day. it's a struggle to get my big ass up there and do it when i am not prepping. i know i need it for my healthy though
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    8. #4553
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      Default Re: Follow Along G's Run to the NA's

      Checking in on you , guns! Maybe you are doing some cardio?
      Kind, creative soul, with no mean bones

    9. #4554
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      Default Re: Follow Along G's Run to the NA's

      Saturday

      abs/legs

      standing cable crunch 70x15 85x15/3
      reverse hypers x10/4
      lying leg curls 60x20 70x20 80x20 100x10x10p 110x10x10p 120x10x10p 140x10x10p
      adductor ss 205x10ss 220x10/2ss
      leg exten warmup ss 100x20 ss115x20 ss130x20
      Tri Set
      leg extensions ts 160x10x10p/ts 175x10x10p/ts 190x10x10p/ts 205x10x10p/ts
      static hold wall sit ts 60sec ts
      banded squats (dbl green band) x8 135x8 185x8 225x8
      bulgarian split squats 25x8 45x8 65x8 ds85x8(10s)ds 65x8(10s)ds 45x8(10s)ds 25x10(10s)

      done for the day. still trucking along and killing it day in and day out. other than being ran like a mad man i am still consistently making improvements in both reps and weight without compromising my form. everything is holding up really good also. today was a pretty good strong session with a good pump. did have alittle bit of gut issues going in and coming out both. back is feeling pretty good and everything was firing perfectly.


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      1 cup oats
      1 orange
      meal 2
      8oz turkey
      1 cup jasmine rice
      75g avocado
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      1/4 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      2 scoops whey iso
      4 cups captain crunch cereal
      1 cup coconut milk
      1 orange
      meal 5
      8oz chicken
      1 cup jasmine rice
      1 banana
      1 cup broc
      meal 6
      1 cup fage greek yogurt (2%)
      1 scoop whey iso
      60g granola
      30g almonds
      150g berries
      meal 7
      8oz sirloin
      8oz purple potatoes
      30g avocado oil
      onions and mushrooms
      cheat meal
      monster dbl cheese burger
      fries
      caramel apple cookies
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    10. #4555
      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/cardio

      vacuum ss 15sec 4 rounds ss
      machine leg raise ss ss20x15 ss30x15 ss40x15 ss50x15
      incline db press 25x20 40x20 55x10 70x10 85x10 100x10 120x6 (lost a rep from last week)
      incline machine press 225x6 240x6 255x6 270x6 285x6 310x6
      one arm hs incline press 45x10 90x10 115x10 125x10
      hs bench press 45x4 90x4 ds150x8ds 105x8ds 60x10 (gained a rep)
      machine flys 90x15 105x15 120x15 135x15
      20 min step mill intervals 2-1

      done for the day. excellent session in the books today. other than dropping a rep off my heaviest db set from last week, everything else went up. great pump but elbows are just a tad bit beat up. they have been getting tender for a day after chest and a day after shoulders but i am pushing and it's not lasting, so that's a good thing. all in all an outstanding day in the books.


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      1 cup oats
      1 orange
      meal 2
      8oz turkey
      1 cup jasmine rice
      75g avocado
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      1/4 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      2 scoops whey iso
      4 cups captain crunch cereal
      1 cup coconut milk
      1 orange
      meal 5
      8oz chicken
      1 cup jasmine rice
      1 banana
      1 cup broc
      meal 6
      1 cup fage greek yogurt (2%)
      1 scoop whey iso
      60g granola
      30g almonds
      150g berries
      meal 7
      8oz sirloin
      8oz purple potatoes
      30g avocado oil
      onions and mushrooms
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    11. #4556
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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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

      calves/back/cardio

      leg press calf raise 295x10 315x10 335x10 355x10
      one arm sup pull downs 35x10 42.5x10 50x10 60x10 70x10 80x10 42.5x24
      neutral grip db seal row 40x10 50x10 60x10 65x10 70x10 45x18
      wide grip pull downs 85x10 100x10 120x10 140x10 85x22
      pro grip hs iso row 45x12 90x12 135x12 180x12 225x12 90x27
      db shrugs 70x10 90x10 110x10 130x10
      hypers x15/4
      20 min step mill intervals 2-1

      done for the day. stupid packed today so a much longer session than it should have been. seemed like every dork and weirdo in the city showed up today and i actually went in late. also had to swap out ssb good mornings for hypers because all the racks were taken. still a good strong session with a really good pump. didnt lose any strength today and still climbing with numbers with perfect form. other than being ill tempered it ended up being a really good session.


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      1 cup oats
      1 orange
      meal 2
      8oz turkey
      1 cup jasmine rice
      75g avocado
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      1/4 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      2 scoops whey iso
      4 cups captain crunch cereal
      1 cup coconut milk
      1 orange
      meal 5
      8oz chicken
      1 cup jasmine rice
      1 banana
      1 cup broc
      meal 6
      1 cup fage greek yogurt (2%)
      1 scoop whey iso
      60g granola
      30g almonds
      150g berries
      meal 7
      8oz sirloin
      8oz purple potatoes
      30g avocado oil
      onions and mushrooms
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

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