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

    1. #4891
      guns01's Avatar
      guns01 is online now 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
      • 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/chest

      30 mins stepmill lss

      hanging knee ups x20/4
      incline db press 25x15 40x15 55x4 70x4 85x8 100x8 110x8 115x8 70x26
      Giant Set 1
      decline db press 80x10gs
      flat fly 30x10gs
      hs bench forced neg 45x10gs
      incline pg fly 30x10gs
      Giant Set 2
      incline pg fly 30x10gs
      flat db press 80x10gs
      flat fly 30x10gs
      decline db press 80x10gs
      incline bb pause press 135x10gs
      Giant Set 3
      cable fly high to low 30x10gs
      flat fly 30x10gs
      incline press 135x10gs
      decline fly 30x10gs
      flat db press 80x10gs
      incline bb press 135x10gs
      Giant Set 4
      incline bb press tut 135x6gs
      flat fly 30x10gs
      decline db fly 30x10gs
      incline bb press 135x10gs
      cable fly high to low 25x10

      done for the day. pretty good and strong session today with a really good pump. did have some pretty bad elbow and shoulder issues after the incline db press work. i am trying to break in my new elbow sleeves and they are kicking my ass. as soon as forearms and tris pump up they have to come off. i cant do dick with them on with back or biceps cause they hurt to bad. great pace and didnt run out of gas at all today until right at the end of the session. so all in all a really good session. with the addition of the np thyroid yesterday i didnt see any bad bumps in heart rate during my cardio. felt like it was running a little higher but it was actually lower. so all good for now.


      meal 1
      2 whole eggs
      4oz sirloin
      1/2 cup oats
      2 cups spinach
      100g blue berries
      meal 2
      8oz turkey
      1 cup jasmine rice
      1 cup green vege
      1/4 cup black beans
      meal 3(pre)
      2 scoops whey iso
      80g 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
      80g cup cream of rice
      meal 5
      2 cups egg whites
      12oz red potatoes
      apple
      asparagus
      1/4 cup black beans
      1/2 avocado
      meal 6
      6oz turkey
      1 cup jasmine rice
      1/4 cup black beans
      1/2 avocado
      meal 7
      8oz sirloin
      12oz purple potatoes
      onions and mushrooms
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    2. #4892
      jolter604's Avatar
      jolter604 is online now Sponsor
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      yesterday

      cardio/abs/chest

      30 mins stepmill lss

      hanging knee ups x20/4
      incline db press 25x15 40x15 55x4 70x4 85x8 100x8 110x8 115x8 70x26
      Giant Set 1
      decline db press 80x10gs
      flat fly 30x10gs
      hs bench forced neg 45x10gs
      incline pg fly 30x10gs
      Giant Set 2
      incline pg fly 30x10gs
      flat db press 80x10gs
      flat fly 30x10gs
      decline db press 80x10gs
      incline bb pause press 135x10gs
      Giant Set 3
      cable fly high to low 30x10gs
      flat fly 30x10gs
      incline press 135x10gs
      decline fly 30x10gs
      flat db press 80x10gs
      incline bb press 135x10gs
      Giant Set 4
      incline bb press tut 135x6gs
      flat fly 30x10gs
      decline db fly 30x10gs
      incline bb press 135x10gs
      cable fly high to low 25x10

      done for the day. pretty good and strong session today with a really good pump. did have some pretty bad elbow and shoulder issues after the incline db press work. i am trying to break in my new elbow sleeves and they are kicking my ass. as soon as forearms and tris pump up they have to come off. i cant do dick with them on with back or biceps cause they hurt to bad. great pace and didnt run out of gas at all today until right at the end of the session. so all in all a really good session. with the addition of the np thyroid yesterday i didnt see any bad bumps in heart rate during my cardio. felt like it was running a little higher but it was actually lower. so all good for now.


      meal 1
      2 whole eggs
      4oz sirloin
      1/2 cup oats
      2 cups spinach
      100g blue berries
      meal 2
      8oz turkey
      1 cup jasmine rice
      1 cup green vege
      1/4 cup black beans
      meal 3(pre)
      2 scoops whey iso
      80g 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
      80g cup cream of rice
      meal 5
      2 cups egg whites
      12oz red potatoes
      apple
      asparagus
      1/4 cup black beans
      1/2 avocado
      meal 6
      6oz turkey
      1 cup jasmine rice
      1/4 cup black beans
      1/2 avocado
      meal 7
      8oz sirloin
      12oz purple potatoes
      onions and mushrooms
      Good food intakeFollow Along G's Run to the NA's

    3. #4893
      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/abs/delts

      30 min stepmill lss

      stand cable crunch w/vac 70x20 85x20/3
      viking bar press 45x10 70x10 90x10 115x10 135x10 160x10 180x8 180x10 (crapped out on the next to last set and wasnt locked in good)
      db lats 15x10 20x10 25x10 30x10 35x10 40x10
      Giant Set 1
      incline db rear lat gs/ds 25x10ds 20x10ds 15x10ds
      hs shoulder press gs/ds 150x5ds 125x5ds 100x5ds 75x5ds 50x5
      wide upright rows gs 65x10
      overhead db lat gs 10x10
      incline db lat gs 20x10
      incline db rear lat gs 20x10
      incline dante row gs 65x10
      viking press tut gs 90x10

      Giant Set 2
      cable rear lat cross gs 10x10
      cable lat cross gs 10x10
      wide upright row gs 65x10
      viking press vary heights gs 90x10
      incline rear lats gs/ds 25x10ds 20x10ds 15x10
      hs shoulder press gs/as 50x5as 75x5as 100x5as 125x5as 150x5
      upright row gs 65x10
      overhead db lats 1.5s gs 10x10
      incline db lats gs 20x10
      incline db rear lats gs 20x10
      incline dante row gs 65x10

      Giant Set 3
      incline rear cable cross gs 10x10
      incline rear db lats gs 20x10
      incline dante row gs 65x10
      lying rear cable rows face up 10sec holds gs 10x6 x4 forced
      seated db lats gs/ds 25x10ds 20x10ds 15x10
      machine lats gs/ds 90x10ds 70x10ds 50x10
      machine lats gs 40x10-9-8-7 sec holds down to 1
      wide upright row gs 65x10
      hs shoulder press gs/ds 150x5ds 125x5ds 100x5ds 75x5ds 50x8(tut)

      done for the day.to say that it was a kick in the nuts is an understatement on this session. holy bat shit batman. nasty nasty pump, huffing and puffing. i must have hit another second wind because i didnt have really bad pettering out issues at all even though hitting and coming close to failure. everything held up pretty good with no real issues other than a little tight and slightly irritated elbows. did dick up one of my heavy sets of the viking sets by not being locked in and in proper position that cost me my reps but since my partner hadnt failed i went at it again and got the second round. all in all a good session and feeling pretty damn good overall.


      meal 1
      2 whole eggs
      4oz sirloin
      1/2 cup oats
      2 cups spinach
      100g blue berries
      meal 2
      8oz turkey
      1 cup jasmine rice
      1 cup green vege
      1/4 cup black beans
      meal 3(pre)
      2 scoops whey iso
      80g 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
      80g cup cream of rice
      meal 5
      2 cups egg whites
      12oz red potatoes
      apple
      asparagus
      1/4 cup black beans
      1/2 avocado
      meal 6
      6oz turkey
      1 cup jasmine rice
      1/4 cup black beans
      1/2 avocado
      meal 7
      8oz sirloin
      12oz purple potatoes
      onions and mushrooms
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    4. #4894
      guns01's Avatar
      guns01 is online now ADMINISTRATOR
      Points: 102,887, Level: 100
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      Achievements:
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      legs

      db leg curls 25x10 35x10 45x10 55x10 rp65x14x4x3 (strength dropped quick)
      leg extensions ss 90x20ss
      hacks ss 90x10
      Tri Set
      leg extensions ts 70x20
      hacks ts 180x10
      prowler push ts 135x30yards

      Giant Set 1
      leg extensions 3sec holds gs 180x10
      hack gs 270x10
      prowler push gs 180x30yards
      leg extensions 180x10
      leg press gs/as/ds 200x3as 245x3as 290x3as 335x3as 380x3as 425x3as 470x3as 515x3as 560x3as 605x3as 650x3as/ds 605x3ds 560x3ds 515x3ds 470x3ds 425x3ds 380x3ds 335x3ds 290x3ds 245x3ds 200x10

      Giant Set 2
      hacks gs 450x10
      prowler push gs 180x30yards
      leg extensions 3sec hold gs 180x10
      sissy squats gs x10
      leg press tut gs 470x10
      hacks gs/ds 450x2 360x2ds 270x2ds 235x3ds 180x3ds 135x3ds 90x6tut

      Giant Set 3
      hack gs 450x10
      reverse prowler drag gs 180x30yards
      prowler push gs 180x30yards
      leg extensions gs 180x10
      leg extensions gs 90x30
      leg press gs 470x10
      sissy squats gs x10

      done for the day. stringing together some nasty nut busting sessions this week. cardio is spot on apparently because heart rate isnt cranking up through the roof at all and i am showing to be burning less cals during training. so body is adapting and adjusting really well to dropping weight even though i am only down about 16lbs right now. going about 2lbs down a week. resting heart rate is sitting in the lower 60s and between 40s and 50s at sleep. so good sign body is resting good. once another 10 comes off the resting should settle back into the 50s like it normally does. no real issues today other than glute being a little angry and a tight lower back going in but other than that got an outstanding pump. hams are getting stronger and everything was good to go. so another good session in this week. going to be sore as hell though i think.


      meal 1
      2 whole eggs
      4oz sirloin
      1/2 cup oats
      2 cups spinach
      100g blue berries
      meal 2
      8oz turkey
      1 cup jasmine rice
      1 cup green vege
      1/4 cup black beans
      meal 3(pre)
      2 scoops whey iso
      80g 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
      80g cup cream of rice
      meal 5
      2 cups egg whites
      12oz red potatoes
      apple
      asparagus
      1/4 cup black beans
      1/2 avocado
      meal 6
      6oz turkey
      1 cup jasmine rice
      1/4 cup black beans
      1/2 avocado
      meal 7
      8oz sirloin
      12oz purple potatoes
      onions and mushrooms
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    5. #4895
      guns01's Avatar
      guns01 is online now 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
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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
      yesterday

      cardio/abs/arms

      30 min stepmill lss

      hanging knee ups x20/4
      Warmups
      press downs x20/4 back to back
      cable curls x20/4 back to back

      Giant Set 1
      hs machine dips gs 180x10
      hs preacher curls gs 60x10
      close grip bp gs 135x10
      Seated db curls gs 25x10
      v bar press downs gs 65x10
      bb curls gs 70x10
      bb french press gs 65x10
      hs preacher curls gs 60x10
      bb skullies gs 65x10
      bench dips gs x10
      incline cable curls gs 42.5x10
      seated rope pressdowns gs 57.5x10
      bb drag curls gs 80x10
      face away pressdowns gs 65x10
      hs preacher curls gs 60x10
      bb french press gs 65x10
      incline bb concentration curls gs 65x10
      pg db kickbacks gs 15x10
      seated bb curls gs 65x10
      wide grip press downs gs 65x10
      cable curls gs 42.5x10
      v bar press downs gs 65x10
      pull down curls gs 55x10
      reverse grip press downs gs 65x10
      seated db hammers gs 25x10
      bb french press gs 65x10
      low row curls gs 55x10
      press downs gs 65x10

      Giant Set 2
      seated db curls gs 25x10
      hs preacher curls gs 60x10
      seated db touch curls gs 25x10
      pull down curls gs 55x10
      lying cable curls gs 55x10
      seated bb curls gs 65x10
      reverse cable curls gs 25x10
      bb drag curls gs 80x10
      rope curls gs 42.5x10
      cable curls 42.5x10
      seated db hammer curls gs 25x10
      low row curls gs 55x10

      Giant set 3
      machine dips gs 180x10
      close grip bp gs 185x10
      bb french press gs 65x10
      press downs 65x10
      skullies gs 65x10
      bench dips gs x10
      incline skullies gs 65x10
      press downs 65x10
      reverse press downs 65x10
      close grip press downs 65x10
      wide grip press downs 65x10
      overhead rope extensions gs 65x10
      face away rope pressdowns gs 65x10
      db french press gs 25x10 (failing)
      pg db kickbacks gs 15x10

      done for the day. holy hell volume day on this one, lots and lots of blood with one hell of a pump. still same as all week long cardio is on point and not really huffing and puffing at all. no really bad issues at all today either with joints. didnt go super heavy but i really dont see how you would be able to and still hit all the target reps. all in all great session and topping off a good training week.


      meal 1
      2 whole eggs
      4oz sirloin
      1/2 cup oats
      2 cups spinach
      100g blue berries
      meal 2
      8oz turkey
      1 cup jasmine rice
      1 cup green vege
      1/4 cup black beans
      meal 3(pre)
      2 scoops whey iso
      80g 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
      80g cup cream of rice
      meal 5
      2 cups egg whites
      12oz red potatoes
      apple
      asparagus
      1/4 cup black beans
      1/2 avocado
      meal 6
      6oz turkey
      1 cup jasmine rice
      1/4 cup black beans
      1/2 avocado
      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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