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

    1. #4816
      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
      yesterday

      cardio/chest/delts

      20 min stepmill intervals 1-1

      decline db press 25x10 35x10 45x10 55x10 65x10 75x10 85x10
      pro decline db fly 20x10 25x10 30x10 35x10 40x10 45x10
      flat db hex press 25x10 35x10 45x10 55x10 60x10 65x10 70x10
      pro flat db fly 20x10 25x10/2 30x10/2 35x10 40x10
      db lats 15x10 20x10 25x10 30x10
      reverse pec deck fly 45x10 60x10 75x10 90x10 105x10 120x10
      machine press ds 100x10 120x10 140x10 160x10

      done for the day. went in solo today since i didnt hear from my partner. so a little different approach to training with quick straight sets. pretty strong on the decline work but had to pull up short because i was afraid i would either slide off the back of the bench or not be able to get back up with db extended. so i went as heavy as i could with 3sec hard contractions up to failure. so still surprisingly strong considering. got an unreal pump going as well but elbows did get a tad little bit beat up. i think i was locking them out and not catching it early on so that's where the irritation was coming from. all in all a good session. back and hip were pissed as all hell when i got up this am also. so still hitting the rumble and other things. had upper gi done also and from what he says i have severe acid reflux and indigestion issues going on and most likely that's where the nasty chest pain is coming from. funny thing is i really dont get nasty heart burn like i did years ago where i couldnt sleep flat to save my life. no clue on that one. i do have one more cardiac test to be done with a ct scan with contrast that does 3d imaging of the heart and coronary arteries just to rule out that nothing is hiding in there. other than being cathed and them going into my actual heart that is the last cardio test left to do. cool thing i guess about that is the doc said that i was at little to no risk of stroke or cardiac event but just to be 100% sure. last 8 months i have been like a guinea pig with all this testing haha.


      meal 1
      2 whole eggs
      4oz sirloin
      1 cup oats
      2 cups spinach
      100g blue berries
      meal 2
      8oz turkey
      1.5 cup jasmine rice
      1 cup green vege
      1/4 cup black beans
      meal 3(pre)
      2 scoops whey iso
      1/3 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      1/3 cup cream of rice
      meal 5
      2 cups egg whites
      12oz red potatoes
      asparagus
      1/4 cup black beans
      meal 6
      6oz turkey
      1.5cup jasmine rice
      1/4 cup black beans
      meal 7
      8oz sirloin
      12oz purple potatoes
      onions and mushrooms
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    2. #4817
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      yesterday (thanksgiving)

      abs/legs

      banded ab wheel x10/4(red band)
      leg extensions 55x20 70x20 85x20 100x20 115x20 130x20 cs145x12csx5csx5csx3 (all reps 3sec contraction and should have went heavier)
      adductors 190x10/6 (5sec stretch)
      belt squat 90x10 180x10 270x10 360x10 450x10
      leg press 360x30 450x20 540x10

      done for the day. turkey day leg day. started off excellent and got a damn good pace going and then bam had to wait for like 15 mins on the adductor while some dick head played with himself on his phone doing a half ass pathetic set every 5 mins. started to call him out and figured getting locked up on thanksgiving would have pissed the mrs off big time since it was her first day off in over 2 weeks. so i waited while losing my pump. still a good strong session and had a great pump lost it and then got it back. back and hip going in were still pretty fired up but they warmed up good and actually stayed pretty good all day. i did stretch the piss out of them post training. so a pretty damn good day. ate way to much food yesterday but probably not as much as i do on a daily basis just much higher in cals.

      turkey day lineup

      sausage links and patties brown sugar and hickory
      couple pieces of bacon
      sausage gravy
      4 or 5 buttermilk biscuits
      enough ham to kill a horse
      mashed yellow potatoes
      stuffing
      hashbrown casserole
      sweet potato casserole (lots and lots)
      rolls
      cranberry sauce
      pecan and pumpkin pie w/ egg nog ice cream

      that was it for the day. actually surprisingly no gut issues at all today. we shall see how the week pans out with that one though haha
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    3. #4818
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      Default Re: Follow Along G's Run to the NA's

      Lookin great here, guns! Never stop! Turkey sammiches for days
      Veritas Vos Liberabit

    4. #4819
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      friday

      abs/arms/cardio

      standing cable crunch w/vac 70x15/4
      ind handle press downs 30x20 35x20 42.5x20 50x20 57x5x20 65x10 72.5x10 80x10
      assist machine press downs 80x10 90x10 100x10 110x10 120x10 100x26
      db skullies 25x10 30x10 35x10 40x10 45x10
      db hammers 20x10 25x10 30x10 35x10 40x10 45x10
      reverse bb curls 30x15 40x15 50x15/3
      rope hammer curls 4sets 10
      20 min stepmill intervals 1-1

      done for the day. a little reverse action today with post training cardio instead of fasted. a tad bit crowded going in but not bad, only had to wait once. the added sugar and carbs from thanksgiving made the pump 10x worse than normal. so even without blood work i would say that i am not creeping into insulin resistance just yet. may crank up the berberine up another 500mg just to prolong the help as long as possible. elbows a tad bit banged up but not terrible at all, they are good enough not to be wearing a sleeve right now. so i would say i am running pretty healthy other than the back. good training week in the books.


      meal 1
      2 whole eggs
      4oz sirloin
      1 cup oats
      2 cups spinach
      100g blue berries
      meal 2
      8oz turkey
      1.5 cup jasmine rice
      1 cup green vege
      1/4 cup black beans
      meal 3(pre)
      2 scoops whey iso
      1/3 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      1/3 cup cream of rice
      meal 5
      2 cups egg whites
      12oz red potatoes
      asparagus
      1/4 cup black beans
      meal 6
      6oz turkey
      1.5cup jasmine rice
      1/4 cup black beans
      meal 7
      8oz sirloin
      12oz purple potatoes
      onions and mushrooms
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    5. #4820
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      friday

      abs/arms/cardio

      standing cable crunch w/vac 70x15/4
      ind handle press downs 30x20 35x20 42.5x20 50x20 57x5x20 65x10 72.5x10 80x10
      assist machine press downs 80x10 90x10 100x10 110x10 120x10 100x26
      db skullies 25x10 30x10 35x10 40x10 45x10
      db hammers 20x10 25x10 30x10 35x10 40x10 45x10
      reverse bb curls 30x15 40x15 50x15/3
      rope hammer curls 4sets 10
      20 min stepmill intervals 1-1

      done for the day. a little reverse action today with post training cardio instead of fasted. a tad bit crowded going in but not bad, only had to wait once. the added sugar and carbs from thanksgiving made the pump 10x worse than normal. so even without blood work i would say that i am not creeping into insulin resistance just yet. may crank up the berberine up another 500mg just to prolong the help as long as possible. elbows a tad bit banged up but not terrible at all, they are good enough not to be wearing a sleeve right now. so i would say i am running pretty healthy other than the back. good training week in the books.


      meal 1
      2 whole eggs
      4oz sirloin
      1 cup oats
      2 cups spinach
      100g blue berries
      meal 2
      8oz turkey
      1.5 cup jasmine rice
      1 cup green vege
      1/4 cup black beans
      meal 3(pre)
      2 scoops whey iso
      1/3 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      1/3 cup cream of rice
      meal 5
      2 cups egg whites
      12oz red potatoes
      asparagus
      1/4 cup black beans
      meal 6
      6oz turkey
      1.5cup jasmine rice
      1/4 cup black beans
      meal 7
      8oz sirloin
      12oz purple potatoes
      onions and mushrooms
      Killer workout but the food log is beyond killer also

    6. #4821
      JSom's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by jolter604 View Post
      Killer workout but the food log is beyond killer also
      Maybe deadly, but in general, everything is individual. Much depends on the level of training at the time of such training. Perhaps for some, this is a normal and feasible load. We have guys in our gym who are pressing huge weights. I don't do that, I don't set such a goal for myself. To each his own.

    7. #4822
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by JSom View Post
      Maybe deadly, but in general, everything is individual. Much depends on the level of training at the time of such training. Perhaps for some, this is a normal and feasible load. We have guys in our gym who are pressing huge weights. I don't do that, I don't set such a goal for myself. To each his own.
      deadly wtf are you talking about? that is under 4k cals a day and all my health markers are beyond perfect, not to mention my bp runs around 118 over the upper 60s to mid 70s. i do have some gastro issues from a disease i contracted in iraq decades ago but i work around it. if you dont set such a goal for yourself or have anything constructive to say then stay out of my log please
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    8. #4823
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      abs/back/cardio

      banded ab wheel x10/4 (contractions are still insane)
      db row both legs back 40x10 50x10 60x10 70x10 80x10 90x10
      incline db seal rows 25x10 35x10 40x10 45x10 50x10 55x10
      oa sup pulldowns ss 35x10ss 42.5x10ss 50x10ss 60x10ss 70x10ss
      pg machine rows ss 135x10 ss150x10 ss165x10 ss180x10 195x10ss 205x10
      machine pullovers ss 105x10ss 120x10ss 135x10ss 150x10ss
      hypers ss x10/4
      hs dante stretch pulldowns 45x8 70x8 90x8 100x8
      20 min stepmill lss

      done for the day. did one of my weekly cardio sessions for the week yesterday and hit intervals. going to do 2 interval session and 2 fast paced steady state sessions. so that's the plan. well i went in all motivated and ready to do work and bam packed to the gills during off hours which pissed me off and ruined my plan big time. so i changed it up and got after it. actually had a good strong session and felt pretty damn good even though it pissed me off royally. other than elbows being very angry today everything else fired and felt great. i will say an all in all good day.


      meal 1
      2 whole eggs
      4oz sirloin
      1 cup oats
      2 cups spinach
      100g blue berries
      meal 2
      8oz turkey
      1.5 cup jasmine rice
      1 cup green vege
      1/4 cup black beans
      meal 3(pre)
      2 scoops whey iso
      1/3 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      1/3 cup cream of rice
      meal 5
      2 cups egg whites
      12oz red potatoes
      asparagus
      1/4 cup black beans
      meal 6
      6oz turkey
      1.5cup jasmine rice
      1/4 cup black beans
      meal 7
      8oz sirloin
      12oz purple potatoes
      onions and mushrooms
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    9. #4824
      guns01's Avatar
      guns01 is online now ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      cardio/chest/delts

      20min stepmill lss

      ng machine press 80x20 90x20 100x20 120x10 140x10 160x10 180x10 200x10
      ng machine incline press 100x10 120x10 140x10 150x10 160x10
      flat pg fly 25x10/2 30x10/2 35x10/2
      incline pg fly 25x10 30x10 35x10 40x10
      machine incline press 150x10 180x10 205x10 235x10 255x10
      reverse pec deck fly 45x10 60x10 75x10 90x10 105x10 120x10
      db lat swings ss 40x20ss 45x20ss 50x15ss 55x15ss
      db lats ss ss15x10 ss20x10 ss25x10/2
      incline dante rear delt row 65x10 75x10 95x10 115x10

      done for the day. really good session in today. got in and did fasted cardio this am with my second steady state session. so recovery wasnt bad at all for training today. strength was up really good and pump was nasty. pretty nice that it is up considering i swapped out the majority of my movements. elbows are a tad bit dinged up still but not hindering at all. got worked on today and hopefully everything is broken up and moving like it is supposed to now. all in all an excellent session.


      meal 1
      2 whole eggs
      4oz sirloin
      1 cup oats
      2 cups spinach
      100g blue berries
      meal 2
      8oz turkey
      1.5 cup jasmine rice
      1 cup green vege
      1/4 cup black beans
      meal 3(pre)
      2 scoops whey iso
      1/3 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      1/3 cup cream of rice
      meal 5
      2 cups egg whites
      12oz red potatoes
      asparagus
      1/4 cup black beans
      meal 6
      6oz turkey
      1.5cup jasmine rice
      1/4 cup black beans
      meal 7
      8oz sirloin
      12oz purple potatoes
      onions and mushrooms
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    10. #4825
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      Default Re: Follow Along G's Run to the NA's

      Ng = neutral grip?
      Pg = pronated grip ?

      Why the change up in movements?


      Sent from my iPhone using Tapatalk

    11. #4826
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Pushtoday View Post
      Ng = neutral grip?
      Pg = pronated grip ?

      Why the change up in movements?


      Sent from my iPhone using Tapatalk
      yeah ng= neutral grip pg= pronated grip. changed up the movements because training partner was mia and i went solo to my normal gym not to mention it was slam housed packed. so not the movements i had programmed but after waiting almost a half an hour while some fat ass marine video his face on the machine i was waiting on, i gave up and went on the fly with somewhat similar movements. i can call him a fat marine because i am a retired marine. that and the new generation of marine's and their attitudes appearance and discipline drive me bat shit crazy. i leave them be and just curse them as a civilian because i am not that guy since i retired now. if i was still in a leadership position they would have locked me up and kicked me out about 3 years ago. these dudes blow my evermore mind. dont even get me started on the females and their pt attire either. they wouldnt make it two steps into the facility before someone ripped their faces off and embarrassed the fuck out of them. i will say some are smoking but damn you still have to maintain the standards. sorry for the rant haha will be training with my normal partner today in his facility though
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    12. #4827
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      yeah ng= neutral grip pg= pronated grip. changed up the movements because training partner was mia and i went solo to my normal gym not to mention it was slam housed packed. so not the movements i had programmed but after waiting almost a half an hour while some fat ass marine video his face on the machine i was waiting on, i gave up and went on the fly with somewhat similar movements. i can call him a fat marine because i am a retired marine. that and the new generation of marine's and their attitudes appearance and discipline drive me bat shit crazy. i leave them be and just curse them as a civilian because i am not that guy since i retired now. if i was still in a leadership position they would have locked me up and kicked me out about 3 years ago. these dudes blow my evermore mind. dont even get me started on the females and their pt attire either. they wouldnt make it two steps into the facility before someone ripped their faces off and embarrassed the fuck out of them. i will say some are smoking but damn you still have to maintain the standards. sorry for the rant haha will be training with my normal partner today in his facility though

      I learned something here and I also got a big laugh out,lol. Thanks for the education and laughs, guns
      Veritas Vos Liberabit

    13. #4828
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      Default Re: Follow Along G's Run to the NA's

      Thursday

      abs/legs

      banded ab wheel
      leg extensions 90x20 115x20 140x20 cs180x14x7x6x5 (3sec holds)
      adductors 100x10 120x10 140x10 160x10 170x10
      belt squat 90x10 180x10 270x10 360x10 450x10
      hacks 90x10 180x10 270x10 360x10 cs450x12x6x4x4
      leg press 490x30 690x20 780x10

      done for the day. looks low on movements and volume but it was a hell of a good session. felt good and strong and everything ran actually pretty smoothly. no issues with the hip or lower back on any of the movements at all. i did train with my partner at his facility so the hack wasnt loaded on the back like the normal ones it is the hip loaded one. so that's one of the pluses there. also didnt train hams or glutes at all and may not for a couple more weeks just to let it continue to heal up and not make it even more angry during the process. last therapy session i had see says that it is bound up really bad and a lot of the issues are coming from the glutes and hams. so if any work is done it will be light and pump only for now. overall good session.


      meal 1
      2 whole eggs
      4oz sirloin
      1 cup oats
      2 cups spinach
      100g blue berries
      meal 2
      8oz turkey
      1.5 cup jasmine rice
      1 cup green vege
      1/4 cup black beans
      meal 3(pre)
      2 scoops whey iso
      1/3 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      1/3 cup cream of rice
      meal 5
      2 cups egg whites
      12oz red potatoes
      asparagus
      1/4 cup black beans
      meal 6
      6oz turkey
      1.5cup jasmine rice
      1/4 cup black beans
      meal 7
      8oz sirloin
      12oz purple potatoes
      onions and mushrooms
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    14. #4829
      guns01's Avatar
      guns01 is online now ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      Friday

      cardio/arms

      20 min stepmill intervals 1-1

      bb curls 25x10 45x10 65x10 85x10 ds95x10ds 65x20ds 45x20
      hs preacher curls as 10x10as 20x10as 30x10as 40x10as 50x10as 60x10as 70x10as 80x10as ds80x10ds 70x10ds 60x10ds 50x10ds 40x10ds 30x10ds 20x10ds 10x20
      incline db hammer curls 20x10 25x10 30x10 35x10
      bar press downs 30x20 42.5x20 50x20 57.5x20 65x20 72.5x20 85x20
      reverse facing pressdowns 50x10 57.5x10 65x10 72.5x10 85x10
      db skullies 25x10 35x10 45x10 50x10

      done for the day. got a little crazy with the intensity techniques today just to push more blood and keep the pace going pretty good. also flipped to bi first to see if that helped with the elbow issues i normally have been having with arm work. well it worked out pretty good because it really didnt bother me to bad at all during the entire session. i did pull back on the volume a tad bit because of the intensity tech i used and not to mention the pump was so silly that i wasnt able to get a good contraction at all considering i couldnt flex my arms all the way up. so with that said i would say that it was a pretty damn good session.



      meal 1
      2 whole eggs
      4oz sirloin
      1 cup oats
      2 cups spinach
      100g blue berries
      meal 2
      8oz turkey
      1.5 cup jasmine rice
      1 cup green vege
      1/4 cup black beans
      meal 3(pre)
      2 scoops whey iso
      1/3 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      1/3 cup cream of rice
      meal 5
      2 cups egg whites
      12oz red potatoes
      asparagus
      1/4 cup black beans
      meal 6
      6oz turkey
      1.5cup jasmine rice
      1/4 cup black beans
      meal 7
      8oz sirloin
      12oz purple potatoes
      onions and mushrooms
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    15. #4830
      guns01's Avatar
      guns01 is online now ADMINISTRATOR
      Points: 102,754, Level: 100
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      Overall activity: 99.9%
      Achievements:
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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
      • 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
      yesterday

      cardio/abs/back

      20 min stepmill intervals 1-1

      banded ab wheel x10/4 (not gotten any easier)
      mag wg pull downs 70x10 85x10 100x10 120x10 140x10 160x10 180x10 200x10 120x12(5sec stretch)
      db rows 50x8 60x8 70x8 80x8 90x8 100x8
      incline db seal rows 40x10 45x10 50x10 55x10 60x10
      db pullovers 45x10 50x10 55x10 60x10
      pg machine row 135x8 150x8 165x8 180x8 195x8 205x8
      hs dante pulldown ss 45x10ss 70x10ss 90x10ss
      hs shrugs ss ss90x10 ss180x10/2

      done for the day. not a bad session at all and the gym wasnt slam housed packed. so it was a good start to the session. did get interupted a couple of times by people i hadnt seen in a bit that wanted to chat it up. strength was really good and pump was spot on and held nicely for the duration. back and hip also held up pretty good but other than hurting like hell it just tightened up a little bit. so not bad at all and hopefully turning the corner on the issue. all in all a pretty damn good session.


      meal 1
      2 whole eggs
      4oz sirloin
      1 cup oats
      2 cups spinach
      100g blue berries
      meal 2
      8oz turkey
      1.5 cup jasmine rice
      1 cup green vege
      1/4 cup black beans
      meal 3(pre)
      2 scoops whey iso
      1/3 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4(post workout)
      2 scoops whey iso
      1/3 cup cream of rice
      meal 5
      2 cups egg whites
      12oz red potatoes
      asparagus
      1/4 cup black beans
      meal 6
      6oz turkey
      1.5cup jasmine rice
      1/4 cup black beans
      meal 7
      8oz sirloin
      12oz purple potatoes
      onions and mushrooms
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

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