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

    1. #1246
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's



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      Quote Originally Posted by gusto77 View Post
      I was waiting to see if you were going to be honest about logging that fluffernutter bagel you ate yesterday LOL
      i dont blow smoke or bs gusto. if i dont log it it is because i forgot to put it up in here but it is in my main log haha. that thing was freaking awesome. it is amazing that a blueberry bagel covered in natural pb 1 sliced banana and a very light coating of marshmellow fluff actually tastes good. i figured the bb bagels wouldnt be good but they were. after prejudging at my last show of the year i had a real white bread sandwich with the same setup but not so light on the fluff haha. add bacon to either one and elvis would be proud
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    2. #1247
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by gusto77 View Post
      I was waiting to see if you were going to be honest about logging that fluffernutter bagel you ate yesterday LOL
      I have learned that this man NEVER cheats. You always knows where he is. He will never lie or fluff. haha fluff.
      ~Trixie~

    3. #1248
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      Default Re: Follow Along G's Run to the NA's

      today:

      back
      10 min treadmill warmup
      cable pullovers 40x20 40x20 55x20 55x20 (warmup)
      medium ng pulldowns 70x20 85x20 (warmups) 100x10 140x10 160x10
      tbar rows 25x20 25x30 50x40 75x40(5) 75x40(5) 100x38
      db pullovers 40x10 50x10 60x10
      banded hypers x15/2

      done for the day. this was more of a pump stretch workout. great pump for sure not overly heavy but worn out. we went in at the polar opposite of my normal time and i will just say that i will try not to ever do that crap again. holy i think i am a monster big guy all over the place. i am surprised that many egos could fit even though the structure is huge.


      meal 1
      16oz chicken grilled with some ketchup
      2 tbl spn coconut oil
      meal 2
      75g myfusion probiotic pro 3cups almond milk
      1/2 cup cream of rice with 1tbl spn almond butter and sf chocolate syrup
      intra workout meal
      intra workout shake 25g whey hydroslate 150g branch chain maltodextrin
      meal 3
      12 whole egg sandwiches w/ ezikel bread and fat free mayo
      8oz sweet potato
      meal 4
      16oz grilled chicken
      8oz fried potatoes in coconut oil w/ketchup
      meal 5
      80g dark matter post workout
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    4. #1249
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      today:

      back
      10 min treadmill warmup
      cable pullovers 40x20 40x20 55x20 55x20 (warmup)
      medium ng pulldowns 70x20 85x20 (warmups) 100x10 140x10 160x10
      tbar rows 25x20 25x30 50x40 75x40(5) 75x40(5) 100x38
      db pullovers 40x10 50x10 60x10
      banded hypers x15/2

      done for the day. this was more of a pump stretch workout. great pump for sure not overly heavy but worn out. we went in at the polar opposite of my normal time and i will just say that i will try not to ever do that crap again. holy i think i am a monster big guy all over the place. i am surprised that many egos could fit even though the structure is huge.


      meal 1
      16oz chicken grilled with some ketchup
      2 tbl spn coconut oil
      meal 2
      75g myfusion probiotic pro 3cups almond milk
      1/2 cup cream of rice with 1tbl spn almond butter and sf chocolate syrup
      intra workout meal
      intra workout shake 25g whey hydroslate 150g branch chain maltodextrin
      meal 3
      12 whole egg sandwiches w/ ezikel bread and fat free mayo
      8oz sweet potato
      meal 4
      16oz grilled chicken
      8oz fried potatoes in coconut oil w/ketchup
      meal 5
      80g dark matter post workout
      I recently went from being part of the 9 AM crowd to part of the 6 AM crowd. The 6 AM crowd includes a group of 'screamers' and very little feminine talent if you know what I mean. I miss the 9 AM crowd, I didn't have to wake up at the butt crack of dawn and there was a lot of nice feminine talent. Sorry I'm just being honest, Hot chicks at the gym motivate me.

    5. #1250
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by gusto77 View Post
      I recently went from being part of the 9 AM crowd to part of the 6 AM crowd. The 6 AM crowd includes a group of 'screamers' and very little feminine talent if you know what I mean. I miss the 9 AM crowd, I didn't have to wake up at the butt crack of dawn and there was a lot of nice feminine talent. Sorry I'm just being honest, Hot chicks at the gym motivate me.
      their is plenty of motivation in mine at all times. so that is never an issue but getting around all the egos and other issues at certain times is def an issue. honestly you would think that some of these guys were mr olympia contenders or actually olympians running around
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    6. #1251
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      Default Re: Follow Along G's Run to the NA's

      today:

      arms
      10 min treadmill warmup
      incline db curls 20x15 25x14 25x14 25x11
      ez bar preachers 65x20/5 these were done pumping and with only 20 sec rest between sets. very light on the first set but not so much there after
      straight bar pressdowns 50x30 60x30 70x30(5)(1) 70x30(10)(1) first number is straight reps second is forced reps and third is a 10 sec iso hold just short of lockout
      lying bb extensions 75x8 95x8 105x8 125x8
      done for the day

      great workout, quick and easy with a great pump. it actually hurt worse than long drawn out ones because of the rep ranges and short rest periods.


      meal 1
      16oz top round steak w/a1
      2 tbl spn coconut oil
      meal 2
      75g myfusion probiotic pro 3cups almond milk
      1/2 cup cream of rice with 1tbl spn almond butter and sf chocolate syrup
      intra workout meal
      intra workout shake 25g whey hydroslate 150g branch chain maltodextrin
      meal 3
      12 whole egg sandwiches w/ ezikel bread and fat free mayo
      8oz sweet potato
      meal 4
      16oz grilled chicken
      8oz mashed potatoes
      1/2 cup velvetta shells and cheese
      meal 5
      80g dark matter post workout
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    7. #1252
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      Default Re: Follow Along G's Run to the NA's

      today:

      legs
      10 min stepmill warmup
      lying leg curls 60x20/3(warmups) 100x15 120x12 140x10 150x8 ds 150x8ds 120x8ds 100x8
      leg press 180x10 270x10 360x10 450x10 540x10 630x10 720x10 820x10 920x10 1010x10
      sm lunges 135x10 155x10 175x10 185x10 (these were extra special brutal and i almost buckled more than once after the sets were done)
      occluded leg extensions 105x15/4 30sec rest between each set
      sl deads 95x10 145x10 195x10 245x10

      done for the day. this was an excellent workout, it ran a bit long because the gym was a little more crowded than i like. the lunges and extensions almost put me on the floor and i left the gym with jello legs. so the report on today's session is it was brutal and very effective.


      meal 1
      16oz top round steak w/a1
      2 dd doughnuts and a large coffee (it's leg day)
      meal 2
      75g myfusion probiotic pro 3cups almond milk
      1/2 cup cream of rice with 1tbl spn almond butter and sf chocolate syrup
      intra workout meal
      intra workout shake 25g whey hydroslate 150g branch chain maltodextrin
      meal 3
      12 whole egg sandwiches w/ ezikel bread and fat free mayo
      8oz sweet potato
      meal 4
      1 monster steak buritto w/rice and black beans from chipotle
      lg apple pie blizzard from dq
      meal 5
      80g dark matter post workout
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    8. #1253
      Trixie's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Good job!

    9. #1254
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Trixie View Post
      Good job!
      yeah and i am feeling it today for damn sure. even though it didnt look like much on paper, i am def in a little bit of pain now haha
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    10. #1255
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      today:

      chest/delts
      10 min treadmill warmup
      machine press 80x10 100x10 120x10 140x10 160x10 180x10 200x8 (used a diff machine today and it was a tad bit harder than the locked in machine)
      incline bb press 135x6 155x6 185x6 225x6 245x6 (speed work) i dicked these sets up because i went a touch light because i thought we had more sets upcoming
      bb bench press 135x5 185x5 225x5 245x5 255x5 (speed work)
      manual resistance incline db flye 45x10(30x5) 45x10(30x5)
      bent over db lats 15x20(10) 20x15(10) 25x14(10) first numb is straight rep second is straight arm swings
      lat db swings 50x20 55x20 45x20
      seated db press 45x8 60x8 70x8 (done to lockout with a hard squeeze at the top. these were brutal)

      done for the day. as already noted i messed up my set numbers and went a bit light on the inclines. so i had to make a pretty big jump on the last 2 sets which caused a little loss in speed. i lost almost all of my speed on the 255 flat bench also. i had no issues moving the weight at all but the speed of the movement was pretty medium to slow. great pumps and tempo in the workout today with only a few short pauses during training waiting for momos. tomorrow will be an off day and i dont know if tues will be just yet or not. this week bumps up to a 5 day training week that started on sat and the focus of the extra day will be on back. this is the part we are hoping to bring up quite a bit and add some more size and detail. that and more hang to the hams are the focus.


      meal 1
      16oz top round steak w/a1
      2 tbl spn coconut oil
      meal 2
      75g myfusion probiotic pro 3cups almond milk
      1/2 cup cream of rice with 1tbl spn almond butter and sf chocolate syrup
      intra workout meal
      intra workout shake 25g whey hydroslate 150g branch chain maltodextrin
      meal 3
      12 whole egg sandwiches w/ ezikel bread and fat free mayo
      8oz sweet potato
      meal 4
      looking like it will be a the meats large pizza for football sunday
      may have a large green salad also with this
      meal 5
      80g dark matter post workout
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    11. #1256
      MOUNTAIN-MAN's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Man I bet u are looking swole right now brother hardcore

    12. #1257
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      yeah and i am feeling it today for damn sure. even though it didnt look like much on paper, i am def in a little bit of pain now haha
      The old adage, "No pain no gain?"
      ~Trixie~

    13. #1258
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      today:

      back
      10 min treadmill warmup
      low pulley rows ng medium width 85x20/2(warmups) 100x20 120x20 140x20
      sm bent rows (explosive) 135x8 185x8 225x8 275x8
      db pullovers 45x10 55x10 65x10
      rack pulls (midshin) 135x5 185x5 225x5(warmups)275x3 315x3 365x3
      rack pulls (knee level) 405x3 455x3 495x3

      done for the day. i dicked around this am and got to running behind and i hate to freaking rush. so that started us off behind at the gym so i had to push the pace even faster than i wanted to. so all in all this workout was complete in just about 45 minutes from start to finish. got a great pump going and considering how fast it was i moved some pretty good weight. those knee level rack pulls were a bit heavier than what i figured they would be. i wont comment on how bad i am going to hurt just yet, so we will see over the next 2 days haha.

      meal 1
      16oz top round steak w/a1
      2 tbl spn coconut oil
      meal 2
      75g myfusion probiotic pro 3cups almond milk
      1/2 cup cream of rice with 1tbl spn almond butter and sf chocolate syrup
      intra workout meal
      intra workout shake 25g whey hydroslate 150g branch chain maltodextrin
      meal 3
      12 whole egg sandwiches w/ ezikel bread and fat free mayo
      8oz sweet potato
      meal 4
      16oz steak kabas w/veges
      8oz red potatoes
      meal 5
      80g dark matter post workout
      not feeling up to a cheat today so i am just going with my normal meal plan for today. it may change and if it does i will update
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    14. #1259
      rnixon's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      today:

      back
      10 min treadmill warmup
      low pulley rows ng medium width 85x20/2(warmups) 100x20 120x20 140x20
      sm bent rows (explosive) 135x8 185x8 225x8 275x8
      db pullovers 45x10 55x10 65x10
      rack pulls (midshin) 135x5 185x5 225x5(warmups)275x3 315x3 365x3
      rack pulls (knee level) 405x3 455x3 495x3

      done for the day. i dicked around this am and got to running behind and i hate to freaking rush. so that started us off behind at the gym so i had to push the pace even faster than i wanted to. so all in all this workout was complete in just about 45 minutes from start to finish. got a great pump going and considering how fast it was i moved some pretty good weight. those knee level rack pulls were a bit heavier than what i figured they would be. i wont comment on how bad i am going to hurt just yet, so we will see over the next 2 days haha.

      meal 1
      16oz top round steak w/a1
      2 tbl spn coconut oil
      meal 2
      75g myfusion probiotic pro 3cups almond milk
      1/2 cup cream of rice with 1tbl spn almond butter and sf chocolate syrup
      intra workout meal
      intra workout shake 25g whey hydroslate 150g branch chain maltodextrin
      meal 3
      12 whole egg sandwiches w/ ezikel bread and fat free mayo
      8oz sweet potato
      meal 4
      16oz steak kabas w/veges
      8oz red potatoes
      meal 5
      80g dark matter post workout
      not feeling up to a cheat today so i am just going with my normal meal plan for today. it may change and if it does i will update
      Good one


      Dream Big and create it...


    15. #1260
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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
      I actually have the right size racks now I can do rack pulls at my new gym.

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