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Re: Follow Along G's Run to the NA's
today
abs/chest/shoulders/cardio
leg raise ss x15/4
incline situps ss x15/4
roller work
incline db press 25x8 45x8 65x8 85x8 100x8
incline db fly w/man res ss 30x8ss 35x8/2ss
dips ss x8/3
db lats 25x12 30x12/3
reverse peck deck fly 75x20/4
hanging leg raise with obliq twists x15/4
10 min step mill intervals 1-1
done for the day. noting really significant to note today. no direct arm days this week that are setup so i am pretty happy about that. looking and feeling fantastic across the board. i am a bit hungry but other than that i feel great. we did get out and take both my kids to the gym with us today to climb the rock walls and do some other things. so they got in a good workout as well. i broke my training partner from yesterday doing legs, so we were able to go to another gym today haha
meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter w/s/f cal free carmel dip
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz sirloin
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken
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Re: Follow Along G's Run to the NA's
today
abs/back/cardio
machine reverse crunches 40x15/4
lat p d crunches w/ vac 70x15/4
roller work
swiss bar pulldowns 85x8 100x8 120x8 140x8 160x8/8 (2 sets per grip)
t bar rows 35x5 105x5 175x5 175x8/4
db pullovers 45x10 55x10/3
dual handle sup-pro low rows 50x10 60x10 70x10/4
banded hypers x16 x14 x12 x11
sled rows 90 additional pounds 6 rounds 40 yards each 20 sec rest between rounds
done for the day. great session today. my shoulders are a tad bit beat up and my legs are a little tired. other than that we are good to go and ready for tomorrows day off.
meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter w/s/f cal free carmel dip
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz sirloin
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken
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Re: Follow Along G's Run to the NA's
today
abs/legs/cardio
standing lat pd crunches w/vac 70x15/4
reverse hypers x15/4
roller work
seated leg curls 75x10 90x10 105x10 120x10 135x10 150x10 165x10 180x10 ds195x10ds 165x10ds 150x8(15s)
leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x10 990x10 ds1080x10ds 720x20
frog squat on hack 140x10/4
leg extensions ss 105x15ss 120x15ss 120x15 120x15(x15) super set with 20 sec quad stretches
sled work 125lbs additional resistance. 4 rounds dragging for 40 yards
sled push 125lbs additional resist 5 rounds pushing 40 yards.
done for the day. not a terrible kick in the nuts session today at all. everything felt really really good today from the pump to the strength. the pump from the sled work in the heat was pretty grueling but we got it knocked pretty fast.
meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoons almond butter
intra
3 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
100g mancake waffles w/strawberry syrup
2 tbl spn coconut oil
meal 3
protein pudding
2 tbl spn coconut oil
meal 4
8oz turkey
10oz red potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken
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Re: Follow Along G's Run to the NA's
today
abs/chest/delts/tris
hanging nonsup leg raise x15/4
incline situps x15/4
roller work
machine press 80x8 100x8 120x8 140x8 160x8 180x8 200x8 220x8 240x8(p)
incline press 185x8 205x8 225x8 275x8 305x3+2a 295x5
incline pro db fly 40x8/3
dips x8/3
reverse peck deck flys 75x20 90x20 105x20
6 ways 10x10/3
machine shoulder press 120x8 140x8 150x8
machine tri extensions 70x10 80x10 90x10 90x10
one arm overhead db extensions 30x10/4
done for the day. great session today with no issues at all. did come out of the gate strong but lost a bit of strength moving along. everything felt really good and smooth though. i normally do cardio today but since it is a 7 day training week and i shave off one session i choose to do it today. good to keep my body guessing and not getting used to what's coming.
meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoons almond butter
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
100g mancake waffles w/ s/f maple
2 tbl spn coconut oil
meal 3
protein pudding 100g
2 tbl spn coconut oil
meal 4
8oz turkey
10oz red potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken
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Re: Follow Along G's Run to the NA's
today
abs/back/cardio
standing lat pd crunches w/vac 70x15/4
rumble roller work
one arm sup pulldowns 30x8 40x8 50x8 60x8 70x8 90x8/4
low cable row (mng) 160x10 180x10/3
cable pullovers 120x10 140x10 150x10
db rows 125x8/4
banded hypers x21 x20 x20 x19
sled rows 90lbs additional resistance 4 rounds of 40 yards each.
done for the day. really good session today. strength was up a bit out of the gate but dropped off on me about the end of the second movement. no issues going on just fatigued out a little faster than usual today. pump was really good though and form was impecable haha. killed the guy that jumps in from time to time with us today big time with both tempo and movements. i am tightening down every day. so i would say i am on point and semi healthy atm.
meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter w/s/f cal free cchocolate dip(not a big choc guy but it is pretty good)
intra
3 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken
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Re: Follow Along G's Run to the NA's
today
abs/legs/done
incline situps .ss x15/4 (long contract)
reverse hypers ss x15/4
roller work
lying leg curls (perfect) 60x8 70x8 80x8 90x8 100x8 110x8 120x8
leg press 270x20 360x15 540x12 720x10 start super sets 720x10ss(x6)/4
sm lunges ss ss135x10/4
squats 45x10 135x8 225x20/3
leg extensions (long contract) 105x10/3
done for the day. no need to cardio for this day, holy sweet baby jesus brutality at it's finest. stupid pump, stupid tempo and stupid killed myself off today. actually everything is on point and feels fantastic right now. i have a feeling that i am going to get pretty tender tomorrow and the next day. my recovery has been really good and on point, so hopefully it wont be too awful bad.
meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter w/s/f cal free cchocolate dip(not a big choc guy but it is pretty good)
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 3
8oz chicken
10z red potato
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken
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Re: Follow Along G's Run to the NA's
today
abs/chest/delts/tris
decline leg raises x20/4
roller work
decline db press 25x8 45x8 65x8 85x8 105x8
reverse peck deck fly 90x12 105x12/3
hex press 45x8 55x8/3
db lats 25x10 30x10/3
nut grip machine press 160x8/3
bb front raise 30x12/3
hs dips 180x8/6
done for the day. nothing too awful crazy today just normal pump and blood volume work. tempo was good. i am feeling a little bit tired and ran down a bit but nothing too bad. i havent slept really good in a very very long time so i figure i am about due a good few hours of burst sleep here soon then i will feel a whole hell of a lot better. joints are good today and i am still dialing down very nicely i did find the fruity peebles oreos yesterday so i have a bunch stocked up now haha
meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter w/s/f cal free cchocolate dip(i am out of carmel and marshmellow)
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken
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Re: Follow Along G's Run to the NA's
today
abs/glutes/hams/cardio/calves
hanging leg raises x15/4
decline situps x15/4
roller work
glute kick back ss 100x10/4ss
banded glute walks ss x10/4
lying leg curls 70x20/4
stationary lunges x10/4
10 min step mill intervals 1-1 level 12 and level 5
seated calf raise ss 50x10ss 75x10ss 100x10ss
tibia raises ss ss40/25/3
done for the day. went in and did a little polishing work on abs/glutes and hams today with a little mix of cardio. super fast paced and really really good pump. i tossed in some seated calf work for the mrs because she is having some knee issues going on and they protect the knee. not to mention i need to be honing on my calves a bit as well. great day and no issues at all.
meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter w/s/f cal free chocolate dip
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken
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Re: Follow Along G's Run to the NA's
today
abs/back/cardio
lat pd crunches w/vac 70x15/4
reverse hypers x15/4
roller wrork
hs iso sup pd 25x8 45x8 70x8 95x8/4
med neut grip low rows 160x8/4
sm bent rows 185x5 205x10/4
machine pullovers 120x12 150x12/3
seated db hammers 30x12/3
standing ez bar curl 60x8x4p/3
reverse curls 40x20/2
12 min step mill intervals 1-1 level 10-6
done for the day. good session today. i had to get up at 4 this am so i was pretty much dragging ass and fatigued pretty good going in. so strength def wasnt up to par but i still got some really good detail work and pumping in. my shoulders are a tad bit beat up today and arent really happy with me. everything else feels pretty good. happy with the week and finishing it up
meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter w/s/f cal free chocolate dip
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken
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Re: Follow Along G's Run to the NA's
today
abs/legs
standing lat pd crunches w/vac 70x15/5
reverse hypers x15/4
roller work
seated leg curls 90x8 105x8 120x8 135x8 150x8x4f 165x8x4f 165x8x4f
leg press h&w 180x10 270x10 360x10 640x10 810x10 900x10 ds990x10ds 810x10ds 640x10
squats 45x10 135x6 225x20/3
walking bb lunges 80x10per leg /3
db stiff leg deads 55x10 65x10 75x10
done for the day. got a really good session in today. my hams and glutes are lit up something fierce for sure and my quads are worn out and stiff. going to do another rolling session tonight. i am also going to do my sled session tomorrow instead of today for cardio. i am going to use it to try to pull out some of the waste product buildup and flush some new blood into my legs after my chest and shoulder training. just trying something new to see what happens. took a little peak at how i am looking this am after 1 meal and i am very satisfied with the progress. i had a 6lb jump on the scale between waking up and having 1 meal 1/4 gal of water and a cup of coffee. so that tells me that i am def empty out the tanks during my training. will be making some upward changes in next week. see if i can get a little bit of new stimulation going.
meal 1
2 whole eggs
4oz turkey
mancake waffles 3 serv w/s/f blue berry syrup
intra
3 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
p28 bread
2 tbl spn coconut oil
meal 3
8oz turkey
10oz red potato
2 tbl spn coconut oil
meal 4
8oz turkey
8oz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken
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Re: Follow Along G's Run to the NA's
today
abs/chest/delts/tris/cardio
hanging leg raise x15/4
roller work
machine press 80x8 100x8 120x8 140x8 160x8 180x8 200x8
incline bb press 135x8 185x8 225x8 255x8 275x7x1f
bench press 185x3 225x6/3
dips x15 x14 x12 x11
reverse peck deck fly 60x40 75x30 90x20 105x10
seated db lats 15x15 20x15 25x15 30x15
incline db skullies 30x10 35x10/3
one arm overhead db french press 30x10/4
14 min step mill intervals 1-1
done for the day. great session again today. shoulders were a tad bit angry going in but they loosened up after a handful of sets moved some pretty good weight today but again i can still tell that my strength drops off very quickly when i am trying to push the pace a bit. so my strength is def coming down a little bit. no big deal really, i am in fantastic shape so that's just part of the process of tightening up as we go. legs actually didnt get sore which is very surprising. so my recovery is pretty damn good. my strength falling off could be coming from my sleep issues also. that's something that needs noting and i have actually been getting up out of bed much earlier than i usually do on top of that. so it is noted haha
meal 1(cleared hot for this one yeah buddy but made me sick as hell)
big steak omlette
pineapple upside down cake pancakes
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
p28 bread
2 tbl spn coconut oil
meal 3
8oz turkey
10oz red potato
2 tbl spn coconut oil
meal 4
8oz turkey
8oz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken
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Re: Follow Along G's Run to the NA's
today
abs/back/cardio
leg raise ss x15/4ss
decline situps ss x15/4
reverse hypers x15/4
roller work
t bar rows 70x12 105x12 140x12 175x12 205x10 240x8 240x6ds 70x8
low rows 140x15/4
db pullovers 45x10 55x10 60x10 65x10
reverse pulldown ss 100x8ss 120x8ss 120x8ss 120x8ss
stretch pulldowns ss 100x8 ss120x8 ss120x8 ss120x8
rack pulls 185x1 225x1 315x3/10 (yes i did 10 sets of triples with about 20sec rest)
sled rows 4 rounds 40 yards each with 90lbs additional resistance
done for the day. great session today. i actually felt really good and strong today and i slept my normal for a good amount. so that's most likely were the strength lasting for the duration of my training came from. i figure i was so exhausted that my body finally hung it up. i slept in burst of 1 and a half to 2 hours at a time last night. so that is almost double what i have been doing and i slept in till 6. so all in all a good day. my low back is a tad bit tight and tender but i did put some serious work on it today. shooting for some more sled work again tomorrow if the weather holds out. my conditioning is holding even after having my first high carb day. so we are making some serious progress. i also shifted over to some additional prep supps today as well
meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter w/s/f jelly
intra
3 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken
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Re: Follow Along G's Run to the NA's
loving this log guns. awesome stuff here man. i like the coconut oil. i never was a fan until lordhuge turned me on to it.
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
hardpr
loving this log guns. awesome stuff here man. i like the coconut oil. i never was a fan until lordhuge turned me on to it.
thanks hard. i did pick up a couple good tricks from lh. dude is crazier than a shithouse rat haha
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Re: Follow Along G's Run to the NA's
today
abs/legs/calves/cardio
standing lat pd crunches w/vac 70x15/5
reverse hypers x15/4
roller work
seated leg curls 90x10 105x10 120x10 135x10 150x10/5 (20 sec rest)
leg press 90x12 180x12 270x12 360x12 450x12 540x12 630x12 720x12
one leg leg press 270x12/4
walking bb lunges 80x20/3
cable pull through 100x10/3
glute kickbacks ss 100x8/4ss
seated calf raise ss ss50x10 ss75x10 ss100x10/2
sled drags 125lbs additional resistance 4 rounds 40 yards each
done for the day. nice nasty fast paced gut busting session today. insane pumps across my entire leg from start to finish. by the time i got to my last 2 drags i was only a couple of steps away from absolute failure. so i would mark today in the books as a success. everything feels really really good today. no bad aches and pains at all. my back is a tad bit sore but nothing significant and should be recovered up by tomorrow. progress is progress. i did have a little bit of strength drop off on the leg press today but it is a pump day so i pulled short of going near failure. so that was a command decision.
meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter w/s/f jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 3
8oz chicken
1 low carb bun(no white flour brown rice only)
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken
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Re: Follow Along G's Run to the NA's
Good to see the machine still going full tilt...
Sent from my SM-G870W using Tapatalk
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
rnixon
Good to see the machine still going full tilt...
Sent from my SM-G870W using Tapatalk
need to get your machine fired up as well man
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Re: Follow Along G's Run to the NA's
today
abs/arms/cardio
hanging leg raise x15/4
roller work
standing ez bar curls 30x8 40x8 60x8 70x8 ss 80x8ss/5
ind handle cable pd ss110x10 ss120x10 ss130x10 ss140x10 ss150x10
db preachers ss 30x8ss/5
db skullies ss ss35x10ss/5
db hammers 35x10/4
12 min step mill intervals 1-1
done for the day. glutes are sore as hell. legs are tight and calves are sore. so yesterday was a great success haha. good thing is my back isnt tight or sore so my recovery is between 24-48 hours which is right on point to where it should be. cardio was on point and hr only gets to mid 140s now at the most. i am super happy with the progress thus far as i say daily. that is because i am actually seeing positive changes every morning. the small plus up kicked in today but i have a little kink for tomorrow. i am supposed to do back tomorrow and have friday off but i have some extra bicep work that needs to get done. so tomorrow will be off and i will do the back work on fri. so low carb today none tomorrow and then low on friday. should be a nice mix up to keep my body guessing. at least that's what i am telling myself.
meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter w/s/f jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
4 slices ez bread 9 grain
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken
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Re: Follow Along G's Run to the NA's
today
abs/back/cardio
standing lat pd crunches 70x15/4
roller work
one arm sup pd 40x8 50x8 60x8 70x8/4
mag neut grip low rows 140x10 160x10 180x10 180x10
chest sup machine row 135x10/4
db pullovers 45x12 55x12 55x12 55x12
banded hypers red band x8/3
sled rows 90lbs additional resistance 4 rounds 40 yards each with 20 sec rest between rounds.
done for the day. great session today, with a super fast pace. i really made a serious effort to maximize at least 2 sec or more contractions. so of course the burn and pump were really really bad. i also did a bit of stretching under tension as well. i aggervated my arm a little bit on the supp rows but nothing serious haha. i locked out the old elbow and it didnt like it very much. so a mental error on my part. all good though. no bi work for a few days, so it should be healed up good by then. also did about 20 mins of heavy posing early early this am. very very happy with how tiny my waist has come and all the added detail i have added to my back and legs. on point across the board.
meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter w/s/f jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
4 slices ez bread 9 grain(love this stuff)
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken
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Re: Follow Along G's Run to the NA's
today
abs/legs/cardio
standing lat pd crunches 70x15/4
reverse hypers x15/4
roller work
lying leg curls 60x10 70x10 90x10 100x10 110x12 120x12 130x12 ds140x12ds 110x10ds 90x8(30s)
leg press 180x10 270x10 360x10 450x10 540x30 540x30 540x30
squats 45x10 135x7 185x7 225x7 275x7 315x7
hacks 1.5 90x8 140x8 140x8
leg extensions 105x8ss 105x8ss 105x8ss (stretched quad for 30 sec after each set)
reverse prowler drags 4 rounds 40 yards each with 125lbs additional resistance.
done for the day. today even though i only got one single meal in prior with carbs was a nasty nasty leg pump. i have no clue why but hams quads hip flexors all got stupid pumped and stayed pumped for the duration of the session. it made the prowler work suck ass especially badly for sure. getting in the car after was a chore. back is actually feeling pretty good today surprisingly and nothing is really fired up. so i will chalk today up as an outstanding day and another step forward with great progress
meal 1
4oz turkey
60g mancakes waffles w/sf strawberry syrup
2 table spoons natty pb
intra
3 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
4 slices of ez bread
2 tbl spn coconut oil
meal 3
8oz turkey
10oz red potato
2 tbl spn coconut oil
meal 4
8oz turkey
1/3 cup cor
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
10oz red potato
1 cup spinach
meal 6
8oz chicken
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Re: Follow Along G's Run to the NA's
today
abs/chest/delts/cardio
reverse machine crunches 30x15/2 40x15/3
roller work
incline db press 25x8 40x8 60x8 80x8 100x8 ds110x8ds 75x6ds 60x9
bench press 205x4 245x8 245x8 245x8
dips x10/4
machine flys 135x12 150x12 150x12+5f(15s)
reverse peck deck fly deads 75x20 90x20 105x20 105x20
standing db lats 25x15 30x15 35x15 35x15 (brutal)
db front raise 15x12 25x12 15x12
12 min stepmill intervals 1-1
done for the day. well i felt strong and held it for the duration today. so things are working and firing pretty daggone good i would say. so that was a plus on top of a really good pump. legs are good today, but glutes and lower back is a little bit sore. not bad but noticable for sure. my vascularity is improving every week and so is my lines. i am steadily coming down in small drops while staying right on the verge of being full. not 100% full but just short. so the plan and setup are working perfectly. no off days this week so i get to eat a little bit more haha
meal 1
4oz turkey
60g mancakes waffles w/sf strawberry syrup
2 table spoons natty pb
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
4 slices of ez bread
10oz red potato
2 tbl spn coconut oil
meal 3
8oz turkey
10oz red potato
2 tbl spn coconut oil
meal 4
8oz turkey
1/3 cup cor
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
10oz red potato
1 cup spinach
meal 6
8oz chicken
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Re: Follow Along G's Run to the NA's
today
abs/back/cardio
leg raise ss x15/4ss
decline situps ss x15/4
standing lat pd crunches 70x15/4
roller work
mag sup grip low rows 70x8 85x8 100x8 120x8 140x8 160x8 180x8 200x8 180x8 180x8
med neut grip low rows 100x10 120x10 140x10 160x10 180x10
machine pullovers 120x10 135x10 150x10 ds150x10ds 120x8ds 105x8
sm deads 185x5 225x5 315x5/5
reverse hypers x15/4
med sup grip pulldowns 100x10/4
sled rows 90lbs additional resistance 4 rounds for 40 yards each
done for the day. got another great session in today. only things to really note is my elbows are a tad bit inflamed and so is my right forearm tendon. i think i may be over emphasising the stretch on some movements and it is causing me some issues. i have noted it mentally and in my log. so i will be paying more attention to see if it goes away. great pump today. other than that nothing out of the ordinary to add.
meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter w/s/f jelly
intra
3 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken
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Re: Follow Along G's Run to the NA's
today
abs/legs/cardio
machine reverse crunches 40x15/4
roller work
adductors 120x12 160x12 190x12/3
front hip raises 80x15/4 (did 20 sec front relaxed quad posing between sets. focus on contracting the area)
seated leg curls ss 120x15/5
lying leg curls ss ss80x8/5
leg press 90x20 180x20 270x20 360x20 450x20 540x20 630x20 720x20 (20 sec rest)
reverse sled drags 160lbs additional resistance 4 rounds 40 yards each. 60 sec rest between rounds
done for the day. super fast pace today for the duration of the workout. pump was absolutely stupid. lower back is a little bit tender but other than that all good to go today.
meal 1
50g whey hydro
1/3 cup cor
2 tbl spoon almond butter w/s/f jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 3
8oz chicken
10oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken
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Re: Follow Along G's Run to the NA's
today
am workout
abs/arms/cardio
hanging leg raise x15/4
standing ez bar curls 20x8 30x8 40x8 50x8 60x8 ss 80x8/5ss
dual handle pressdowns ss ss110x12 ss120x12 ss130x12 ss140x12 ss150x12
standing db curls ss 40x6/4ss
lying db extensions ss35x15/4
reverse curls ss 40x15/3ss
one arm over head db extensions ss30x10/3
12 min step mill intervals 1-1 (not on the good one)
am workout complete. in and out with a stupid pump. shoulders are a tad bit tight but i am going back in for more abs/shoulders and hams this evening
meal 1
50g whey hydro
1/3 cup cor
2 tbl spoon almond butter w/s/f jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil
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Re: Follow Along G's Run to the NA's
today
pm workout
abs/shoulders/hams
wheel roll outs x15/4
standing lat pd crunches w/vac 70x15/4
spec machine lats 30x12/5
db front raise 15x10/4
seated leg curls 120x15 105x15/4
done for the day for good. i am toast today, absolutely worn out haha. surprisingly really really good pump going in for that second session in the afternoon. the cool thing is it shaves a little bit off of tomorrow's workout and on top of that it is def a shock to the body. keeping it guessing and the progress moving along
meal 4
8oz turkey
4 slices special bread
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken
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Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
guns01
today
pm workout
abs/shoulders/hams
wheel roll outs x15/4
standing lat pd crunches w/vac 70x15/4
spec machine lats 30x12/5
db front raise 15x10/4
seated leg curls 120x15 105x15/4
done for the day for good. i am toast today, absolutely worn out haha. surprisingly really really good pump going in for that second session in the afternoon. the cool thing is it shaves a little bit off of tomorrow's workout and on top of that it is def a shock to the body. keeping it guessing and the progress moving along
meal 4
8oz turkey
4 slices special bread
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken
Good stuff GUNS
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Re: Follow Along G's Run to the NA's
today
abs/chest/delts/cardio
decline situps x15/4
roller work
neut grip machine press ss 80x8 100x8 120x8 140x8ss 160x8ss 180x8ss 190x8ss 200x8ss 200x8ss
reverse peck deck fly ss ss60x15 ss75x15 ss90x15 ss90x15 ss90x15 ss90x15
hs incline 70x8/3
dips x14 x12 x11 x10
cable cross overs 75x10/3
10 min step mill intervals 1-1
done for the day. i feel pretty zapped today but still got in a fantastic workout. shoulders are a little beat up but other than that all is good. i figured my abs would be sore from yesterday but they were fine today. so recovery is still on track and good.
meal 1
50g whey hydro
1/3 cup cor
2 tbl spoon almond butter w/s/f jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken
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Re: Follow Along G's Run to the NA's
U R A RAW MONSTER BROTHER NIGHTMARE TO IRON RESPECT YES IM YELLING OUT OF ENVEY
-
Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
MOUNTAIN-MAN
U R A RAW MONSTER BROTHER NIGHTMARE TO IRON RESPECT YES IM YELLING OUT OF ENVEY
thanks man. i am feeling the grind right now. i am ready for a refeed for sure after today haha and i got to hit deads tomorrow damn it
-
Re: Follow Along G's Run to the NA's
Snap crackle pop went the knees and back on dead day brother
-
Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
MOUNTAIN-MAN
Snap crackle pop went the knees and back on dead day brother
I hear that too! Lol
-
Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
MOUNTAIN-MAN
Snap crackle pop went the knees and back on dead day brother
Quote:
Originally Posted by
IRON-GAME
I hear that too! Lol
no snap craclkle pop so much in the knees. back a tad bit but i can do deads all day long as long as everything is running smooth body wise haha. i have had damn near zero issues after having all that graston work done though.
-
Re: Follow Along G's Run to the NA's
today
back
sup grip pull downs 20x12 30x12 40x12 50x12 60x12 70x12/4
t bar deads(mid shin) 45x5 90x5 135x5 180x5 225x5 270x5/5
rope low rows 70x8 85x8/4
med grip chins x8/3
db pullovers 45x12 55x12/3
done for the day. been up since 430 today and i was ran a bit ragged. so even though i got in a really good session today and it was a 7 day split i didnt put in any cardio or additional work today. i can tell my body didnt need any extra push ontop of the rest of the week. so i got in good work and got out. abs were a little bit tight so again no work on them today. i did some posing today early early and i am happy with how i am looking. new week fires up tomorrow bright and early again ugh. loving it though
meal 1
8oz turkey
mancake waffles
2 tbl spoon almond butter w/s/f jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz sirloin steak
mancake waffles
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken
-
Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
guns01
today
back
sup grip pull downs 20x12 30x12 40x12 50x12 60x12 70x12/4
t bar deads(mid shin) 45x5 90x5 135x5 180x5 225x5 270x5/5
rope low rows 70x8 85x8/4
med grip chins x8/3
db pullovers 45x12 55x12/3
done for the day. been up since 430 today and i was ran a bit ragged. so even though i got in a really good session today and it was a 7 day split i didnt put in any cardio or additional work today. i can tell my body didnt need any extra push ontop of the rest of the week. so i got in good work and got out. abs were a little bit tight so again no work on them today. i did some posing today early early and i am happy with how i am looking. new week fires up tomorrow bright and early again ugh. loving it though
meal 1
8oz turkey
mancake waffles
2 tbl spoon almond butter w/s/f jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz sirloin steak
mancake waffles
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken
No birthday cake!!!
-
Re: Follow Along G's Run to the NA's
Quote:
Originally Posted by
IRON-GAME
No birthday cake!!!
i had mancake waffles with my candles on them man haha i dont mess around
-
Re: Follow Along G's Run to the NA's
today
abs/legs(dropped cardio)
standing lat pd crunch w/vas 70x15/4
reverse hypers x15/4
roller work
lying leg curls (deadst) 60x8 80x8 100x8 120x8 140x8 150x8 150x8
leg press 180x15 270x15 360x12/2 450x12/2 540x10/2 630x10/2 810x8/2 900x8/2 (foot placement and knee travel changed on each pair of sets)
bulgarian split squats 60x20 80x16 100x12
squats 225x8 275x8 315x8
banded good mornings x15/3
done for the day. great marathon session today. everything body feels great but i have some serious sinus issues going on today. so it made this workout a huge pain in the ass. the pressure in my face and head was absolutely brutal. so i pushed through as fast and hard as possible and passed on cardio work today. i dont think i could have got any good work in with the sled today at all. now for some good rest and recovery
meal 1
4oz turkey
mancake waffles w/s/f blue berry syrup
2tbl spn pb
intra
3 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 3
8oz turkey
10oz red potato
50g of special bread
2 tbl spn coconut oil
meal 4
8oz turkey
8oz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken
-
Re: Follow Along G's Run to the NA's
today
abs/chest/delts/tri/cardio
machine reverse crunches 40x15/5
roller work
machine press 80x8 100x8 120x8 140x8 160x8 180x8 200x8 220x8 240x7 220x7
steep incline press 135x7 185x7 225x7 255x7 275x7 295x6ps x3ps x3 (20 sec pause on last set
banded hs incline 70x8 55x8 45x8 (last rep or 3 on each set was forced. these were absolute failure)
dips x12 x12 x12
seated db lats ss 25x15/4ss
ind handle press downs ss 100x10 ss110x10 ss120x10 ss120x10
db front raise ss 15x12/3ss
ind handle reverse grip pd ss 80x8 ss100x8 ss100x8
12 min step mill interval 1-1
done for the day. pretty rough session today but felt really good and strong. i think i pulled a glute a little bit spotting my training partner today though haha. it was already sore and could be from a cramp but it's def not happy at all. i am very very happy with how everything is feeling and looking. still holding strength pretty well but i wanted to get a little heavier today but that wasnt happening. i have learned when to say when for sure. no point in getting hurt and not being able to give 100%. shoulders and elbows actually feel good today also and back isnt bad at all. sinuses cleared up as well so going into the new week good to go right now. i also have a full belly haha. the buck wheat waffles are bland as hell and gave me gas pretty bad so they will be out of the lineup very soon. they are def filling though
meal 1
4oz turkey
buckwheat waffles w/s/f blue berry syrup
2tbl spn pb
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 3
8oz turkey
10oz red potato
50g of special bread
2 tbl spn coconut oil
meal 4
8oz turkey
8oz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
2 slices of flat bread (special bread no flour)
1 cup spinach
meal 6
8oz chicken
-
Re: Follow Along G's Run to the NA's
today
am workout
abs/back/cardio
standing lat pd crunches 70x15/4
reverse hypers x15/4
roller work
t bar rows 70x10 105x10 140x10 175x8 175x8 175x8 175x8 175x8 (last 4 were dead stops)
rope low rows 70x12/4
kb pullovers 55x12/4
ng pullups x8/4
rack pulls 225x20/2
sled rows 90lbs additional resistance 4 rounds 40 yards each 20 secs rest between rounds
session one complete for the day. the rack pulls were an absolute kick in the nuts. the first 5 or 10 not bad at all but the last reps with the squeeze and holds were freaking horrible. nasty nasty pump today and no issues at all with tendons are twinges going on anywhere. the heat doing the cardio is also ruthless haha. no slacking and chilling doing those or you will def be a heat case. i find myself wanting to hang it up or slow down but i dont do it. i will not be out done or out worked by anyone at all ever. so i gut it and push through
meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter w/s/f jelly
intra
3 scoops intra md 1 scoop intra md eaa +(half jug consumed during first session and the other half the second)
meals 2
8oz turkey
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil
-
Re: Follow Along G's Run to the NA's
today
pm workout
abs/hams/glutes
rope crunches 50x15/4
lat pd crunches w/vac 85x15/4
lying leg curls 50x15 60x15 80x15/4 (20sec rest)
glute kick backs 60x12/4
done for round number 2. in and out in about 30 mins give or take. just some extra work to trick the body up a little and move some blood around at a different time of the day. nothing crazy or special at all just good solid stretch and contractions.
meal 4
8oz turkey
8oz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken
-
Re: Follow Along G's Run to the NA's
today
abs/legs/cardio
reverse machine crunches 40x15/4
reverse hypers x15/4
roller work
seated leg curls 90x15 105x15 120x15 135x15 140x15 150x15 (wow pump and burn)
leg press h&w 180x10 270x10 360x10 450x10 540x10 630x10 720x10
ssb squats 75x5 255x10/4
one leg leg extensions 60x10ss/4
super set the extensions with 15 sec hard stretch then flexes.
12 min step mill intervals 1-1
done for the day. been up since way way to early and i felt every bit of it haha. great workout for real though. got a stupid painful pump across the board and everything felt really good. lower back is a tad bit tight and sore but we did hammer the piss out of it yesterday. i also switched up the sled work with intervals today due to excessive heat. that and i figure if i can keep my body guessing it will respond much much better in the long run in. so all in all a great day in and progress is getting better every single day. i wake up looking and feeling fantastic, unless its butt crack early haha
meal 1
8oz turkey
meal 2
4 whole eggs
1 cup oats
2 tbl spn almond butter
intra
2 scoops intra md 1 scoop intra md eaa +
meal 3
8oz turkey
2 flat out wraps
2 tbl spn coconut oil
meal 4
8oz turkey
8oz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken