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

    1. #5236
      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
      Quote Originally Posted by rnixon View Post
      Crazy let see some posing/size pics?

      Sent from my SM-S918W using Tapatalk
      i will put some up when i fire up prep this year
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    2. #5237
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      calves/chest/delts/abs/cardio

      seated calf raise 25x15 50x15 75x10 100x10 125x10 150x10 ds125x10ds 100x10ds 75x10ds 50x8
      machine press 70x15 90x15 110x10 130x10 150x10 170x10 190x10 110x12
      machine flys 70x10 90x10 110x10 130x10 70x10 90x10
      incline dante rear delt rows 40x10 50x10 60x10 70x10 80x10 90x10
      db lats 10x10 15x10 20x10 25x20 20x10/2
      machine crunches x15/4
      15 min stepmill intervals 2-1 level 17 and 7

      done for the day. obviously i am still dealing with the bs shoulder issue that the pt created last year. my graston lady says i have a bursa sack that is creating issues etc.... so we are tying to figure it out. at least i am not pressing 100 and feeling god awful pain now but it is still very limited. i can do certain machines cable cross overs and some fly machines. still get a pretty good pump going but very limited. so for a limited session not to bad. another good day in the books with no real complaints.

      meal 1
      2 whole eggs
      1/2 cup egg whites
      4oz sirloin
      300g jasmine rice
      2 cups spinach
      meal 2
      8oz chicken
      300g jasmine rice
      1 cup green vege
      meal 3(pre) (6ius log)
      2 scoops whey iso
      90g cor
      1tbl spn pb
      intra(6iu log)
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout
      2 scoops whey iso
      300g jasmine rice
      meal 5
      2 cups egg whites
      300g jasmine rice
      asparagus
      meal 6
      6oz bison
      300g jasmine rice
      meal 7
      8oz sirloin
      300g jasmine rice
      onions and mushrooms
      lrg green salad w/vinegarette
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    3. #5238
      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
      i will put some up when i fire up prep this year
      He'll ya email me so I don't miss them ahha.
      Hope you are well brother!

      Sent from my SM-S918W using Tapatalk


      Dream Big and create it...


    4. #5239
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      calves/back/cardio

      machine toe press 110x15 130x15 170x10 210x10 250x10 290x10 150x20
      hs pull downs 45x15 70x15 90x10 115x10 135x10 160x8 90x12
      t bar rows 45x10 90x10 135x10 190x10/2 90x10 45x10
      hs iso low rows 45x15 70x10 90x10 115x10/3 45x12
      neutral cg pulldown 85x10 100x10 120x10 140x10
      pg low row to chest 100x10 120x10 140x10 160x10
      trap bar deads 135x5 185x5 235x5 285x5 335x5
      machine crunches x15/4
      15 min stepmill intervals 2-1 level 17 level 6

      done for the day. getting over another bs sickness with a fever and respitory issues. i trained through it last week but it damn sure wasnt even close to a productive week and it took forever because i couldnt breath for shit to top it off. did get in and get a damn good strong session with a good pump. over all feeling pretty good and getting some good work in at the start of the week. so we shall see how well this week goes after this one.

      meal 1
      2 whole eggs
      1/2 cup egg whites
      4oz sirloin
      300g jasmine rice
      2 cups spinach
      meal 2
      8oz chicken
      300g jasmine rice
      1 cup green vege
      meal 3(pre) (6ius log)
      2 scoops whey iso
      90g cor
      1tbl spn pb
      intra(6iu log)
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout
      2 scoops whey iso
      300g jasmine rice
      meal 5
      2 cups egg whites
      300g jasmine rice
      asparagus
      meal 6
      6oz bison
      300g jasmine rice
      meal 7
      8oz sirloin
      300g jasmine rice
      onions and mushrooms
      lrg green salad w/vinegarette
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    5. #5240
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      monday

      calves/back/abs/cardio

      pull downs 85x15 100x15 120x10 140x10 (warmup)
      chins x6/4 (done with a super slow neg and big stretch)
      mod cable pull overs x10/3
      meadows rows 25x15 50x15 75x12 100x12/3
      incline db seal rows 25x10 35x10 45x10 50x10 30x10
      pro grip machine rows 135x10 150x10 165x10 180x10
      def sm bent rows 95x10 115x10/2
      machine crunches 50x15/4
      30 min stepmill lss level 8

      done for the day. ok, enough messing around, i need to get on here and keep my log up to date. i booked my hotel for nationals in july but havent committed 100% to doing it. i had to book or i wouldnt have gotten a room. so i am going through the same process as if i am going to do it and will put the work in. funding and health will be the deciding factors since my youngest will be going into his senior year this upcoming school year and it is going to be stupid expensive. that and my it will be my 25th anniversary with the mrs. so we will see what happens on that end.
      ok, everything training wise is running pretty smooth for the most part. trying some new things and movements just to shake things up a bit. more add ons than anything but i am trying them out to see how they fit in. getting stronger and healthier atm so we are on the right path right now. so let's get this and see what we can get done this season. on a side note, digestion is holding up pretty well and i am actually sleeping pretty good. so that helps as well.

      meal 1
      2 whole eggs
      1/2 cup egg whites
      4oz sirloin
      200g jasmine rice
      2 cups spinach
      meal 2
      8oz chicken
      200g jasmine rice
      1 cup green vege
      meal 3(pre) (6ius log)
      2 scoops whey iso
      60g cor
      1tbl spn pb
      intra(6iu log)
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout
      2 scoops whey iso
      200g jasmine rice
      meal 5
      2 cups egg whites
      200g jasmine rice
      asparagus
      meal 6
      6oz bison
      200g jasmine rice
      meal 7
      8oz sirloin
      200g jasmine rice
      onions and mushrooms
      lrg green salad w/vinegarette

      supps right now

      125 test e ed
      100 tren eod
      100 primo ed
      25mcg t3
      4iu gh
      2 iu slin fasted before cardio or walk (i am having glucose issues atm and trying to bring them down)
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    6. #5241
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      calves/chest/delts/abs/cardio

      machine toe press as 110x10 130x10as 150x10as 170x10as 190x10as 210x10as 230x10 ds 230x10ds 210x10ds 190x10ds 170x10ds 150x10ds 130x10ds 110x10
      incline db press 25x10 30x10 35x10 40x10 45x10 50x10 55x10 60x10 65x10 70x10 75x10 80x10
      ng machine press 80x10 90x10 100x10 110x10 120x10 90x15
      cable cross high low 7sets 10 reps
      db lats 10x10 15x10 20x10 30x10 25x10/2
      bent over cable rear lats 6 sets 10
      machine crunches 50x15/4
      30 min stepmill lss level 8

      done for the day. numbers arent earth shattering but this is the first time since i jacked up my neck which turned into a shoulder issue that i have been able to press anything about 50-55 without real pain. i had one machine and cross overs that werent to bad but everything else was brutal painful. i was super stoked to finally start climbing up in numbers and not being crippled with pain. i cant say i wasnt getting by with what i had been doing but it was more maintaining a little of what i have and pumping the area with blood. nothing like failing with a weight from the weight and not the reps. great day in the books and super happy. now we just have to keep it rolling.

      meal 1
      2 whole eggs
      1/2 cup egg whites
      4oz sirloin
      200g jasmine rice
      2 cups spinach
      meal 2
      8oz chicken
      200g jasmine rice
      1 cup green vege
      meal 3(pre) (6ius log)
      2 scoops whey iso
      60g cor
      1tbl spn pb
      intra(6iu log)
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout
      2 scoops whey iso
      200g jasmine rice
      meal 5
      2 cups egg whites
      200g jasmine rice
      asparagus
      meal 6
      6oz bison
      200g jasmine rice
      meal 7
      8oz sirloin
      200g jasmine rice
      onions and mushrooms
      lrg green salad w/vinegarette
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    7. #5242
      jolter604's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      yesterday

      calves/chest/delts/abs/cardio

      machine toe press as 110x10 130x10as 150x10as 170x10as 190x10as 210x10as 230x10 ds 230x10ds 210x10ds 190x10ds 170x10ds 150x10ds 130x10ds 110x10
      incline db press 25x10 30x10 35x10 40x10 45x10 50x10 55x10 60x10 65x10 70x10 75x10 80x10
      ng machine press 80x10 90x10 100x10 110x10 120x10 90x15
      cable cross high low 7sets 10 reps
      db lats 10x10 15x10 20x10 30x10 25x10/2
      bent over cable rear lats 6 sets 10
      machine crunches 50x15/4
      30 min stepmill lss level 8

      done for the day. numbers arent earth shattering but this is the first time since i jacked up my neck which turned into a shoulder issue that i have been able to press anything about 50-55 without real pain. i had one machine and cross overs that werent to bad but everything else was brutal painful. i was super stoked to finally start climbing up in numbers and not being crippled with pain. i cant say i wasnt getting by with what i had been doing but it was more maintaining a little of what i have and pumping the area with blood. nothing like failing with a weight from the weight and not the reps. great day in the books and super happy. now we just have to keep it rolling.

      meal 1
      2 whole eggs
      1/2 cup egg whites
      4oz sirloin
      200g jasmine rice
      2 cups spinach
      meal 2
      8oz chicken
      200g jasmine rice
      1 cup green vege
      meal 3(pre) (6ius log)
      2 scoops whey iso
      60g cor
      1tbl spn pb
      intra(6iu log)
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout
      2 scoops whey iso
      200g jasmine rice
      meal 5
      2 cups egg whites
      200g jasmine rice
      asparagus
      meal 6
      6oz bison
      200g jasmine rice
      meal 7
      8oz sirloin
      200g jasmine rice
      onions and mushrooms
      lrg green salad w/vinegarette
      I just switched from Jasmine rice to basmati rice , not sure what I was thinking I'm a jasmine rice person.

      Hope your doing well big dog

    8. #5243
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by jolter604 View Post
      I just switched from Jasmine rice to basmati rice , not sure what I was thinking I'm a jasmine rice person.

      Hope your doing well big dog
      i have had to do it in the past because sams and costco were out and i kick myself every time it happens for not stocking up. not much difference in the two other than taste and i think jasmine taste wise blows them all away. toss some splenda and cinnamon in there and call it a day
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    9. #5244
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      legs/cardio

      lying leg curls 60x20 70x20 80x20 90x15 100x15 110x10 120x10 (dont like these from low back standpoint at this particular gym)
      adductors 100x20 120x20 140x20 160x15 180x15 190x10 215x10 235x10
      stand abductors 50x10 75x10 100x10 125x10/2 75x10
      leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10 720x10 810x10
      v squat face fwd 90x10 180x10 270x10 360x10 450x10 540x10
      30 min stepmill lss level 8.

      done for the day. slowly working my weights back up and not wrecking my knees doing so. so the way i have been laying it out is increasing by a plate or two every week but leaving some in the tank. so i know i can do more but i am still building my knee strength back up without killing them at the same time. pumps are great strength is holding great with the addition of steady state. so i am pretty happy. low back is also holding up but i was kind of iffy with the lying leg curls at this gym because for some reason they put a ton of stress on low back and their seated ham curl is out of order. so working with what i got. all in all a damn good session that i am happy with and the week is running very well so far.

      meal 1
      2 whole eggs
      1/2 cup egg whites
      4oz sirloin
      200g jasmine rice
      2 cups spinach
      meal 2
      8oz chicken
      200g jasmine rice
      1 cup green vege
      meal 3(pre) (6ius log)
      2 scoops whey iso
      60g cor
      1tbl spn pb
      intra(6iu log)
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout
      2 scoops whey iso
      200g jasmine rice
      meal 5
      2 cups egg whites
      200g jasmine rice
      asparagus
      meal 6
      6oz bison
      200g jasmine rice
      meal 7
      8oz sirloin
      200g jasmine rice
      onions and mushrooms
      lrg green salad w/vinegarette
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    10. #5245
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      i have had to do it in the past because sams and costco were out and i kick myself every time it happens for not stocking up. not much difference in the two other than taste and i think jasmine taste wise blows them all away. toss some splenda and cinnamon in there and call it a day
      After I had jasmine rice I never liked any other rice unless it was seasoned good.

    11. #5246
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by jolter604 View Post
      After I had jasmine rice I never liked any other rice unless it was seasoned good.
      i dont season any of my rice man. i usually either mix my protein in or put cinnamon and splenda in it haha
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    12. #5247
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      i dont season any of my rice man. i usually either mix my protein in or put cinnamon and splenda in it haha
      Same here just light mct oil and light salt.
      The stuff I get seasoned is always some Greek or Spanish rice style. There are so many fusion food places now it's all hybrid mixed food Follow Along G's Run to the NA's

    13. #5248
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by jolter604 View Post
      Same here just light mct oil and light salt.
      The stuff I get seasoned is always some Greek or Spanish rice style. There are so many fusion food places now it's all hybrid mixed food Follow Along G's Run to the NA's
      those places are the ass holes in my city that buy it all up from sams even though they get a lot of their stuff from direct food supply places. it irritates the piss out of me when i need it and they are out esp when i see one of them rolling out with a cart full of 25 and 50lb bags. that's how i normally get it since i eat it daily haha. they have screwed me over so bad in the past that i had to order it online. which of course cost me way more. costco and sams normally save me a boat load of money
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    14. #5249
      guns01's Avatar
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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
      monday

      back/abs/cardio

      wide grip pull downs 85x15 100x15 120x10 140x10 160x10
      chins x9 x8 x8 x7
      meadows rows 25x15 50x15 75x8 100x8/3
      oa supp pull downs 42.5x8 50x8 60x8/3
      cable pullovers 50x10/4
      def sm bent rows 95x10 115x10 135x10/2
      machine crunches 50x15 50x15 abs locked up bad so had to shut it down
      30 min stepmill lss level 8

      done for the day. fired up the min of 10k steps per day this week to increase neat and get fat loss moving a little bit faster. also added in super berberrine as well. its dehydro berberine or something like that. supposed to be more effective at lower dosing. no issues at all today and everything actually felt pretty damn good. actually back that up, i pretty much felt like i was going to puke the whole workout but the training went well. great pump and pretty damn strong. still tinkering around with the new movements and some loaded stretching and it seems to be working pretty good so fat. all in all a good session in today. did get some nasty cramping in the abs which locked down pretty bad going into my 3d set and i had to shut that one down. need to look at my sodium intake i believe since it tends to run a tad bit low.

      meal 1
      2 whole eggs
      1/2 cup egg whites
      4oz sirloin
      200g jasmine rice
      2 cups spinach
      meal 2
      8oz chicken
      200g jasmine rice
      1 cup green vege
      meal 3(pre) (6ius log)
      2 scoops whey iso
      60g cor
      1tbl spn pb
      intra(6iu log)
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4(post workout
      2 scoops whey iso
      200g jasmine rice
      meal 5
      2 cups egg whites
      200g jasmine rice
      asparagus
      meal 6
      6oz bison
      200g jasmine rice
      meal 7
      8oz sirloin
      200g jasmine rice
      onions and mushrooms
      lrg green salad w/vinegarette
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

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