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

    1. #1666
      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
      Quote Originally Posted by gusto77 View Post
      Disliked for the cheeseburger fries and shake
      i wont lie this cheat was delicious and didnt suck like the bacon wrapped pizza did
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    2. #1667
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      Trixie is offline Platinum Queen
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      Default Re: Follow Along G's Run to the NA's

      I win all the way around!! I get to come in to see gusto: and my superhero will be doing the same show. WIN-WIN for me. This will be my best vacation ever yet. Plus guns has a team of guys who will be so happy to have extra fans to root them on. I love knowing guns!!
      ~Trixie~

    3. #1668
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      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today:

      back/prehab/rehab(deload)
      10 min treadmill
      foam rolling ouch
      banded walking x20/3 each leg
      banded knee bends(idk what they are called) x25/3
      giant sets
      sm bent rows 25x8 35x8/2(warmups) 165x8gs 185x8gs 255x8gs 305x8gs (these were actually not to crazy heavy today)
      db pullovers gs40x8gs 45x8gs 50x8gs 55x8gs
      bent over db rows gs 50x8gs 60x8gs 65x8gs 65x8gs
      banded face pulls gs x8/4
      dead hang from the bar /4 to failure
      trisets
      one arm sup pulldowns 35x8ts 40x8ts 50x8ts 50x8ts
      btn wg pulldowns ts100x8ts 120x8ts 100x8ts 100x8ts
      ng traction pulldowns ts140x8 ts120x8 ts120x8 ts120x8

      done for the day. nothing to really note today other than the banded knee bends made my knee feel freaking awesome today


      meal 1
      16oz tilapia
      1/4 cup cream of rice
      meal 2
      protein cakes w/sugar free jelly
      intra md
      2 scoops intra md
      meal 3
      16oz tilapia
      meal 4
      16oz turkey
      1 1/4 cup basmatti rice
      meal 5
      16oz ground turkey
      1/2 cup sour kraut
      1/2 bag broccoli
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    4. #1669
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      Default Re: Follow Along G's Run to the NA's

      today:

      cardio/prehab/rehab work
      10 min treadmill warmups
      roller work
      clams x20/3
      banded walking x20/3
      banded knee flexion x25/3
      15 min stepmill intervals

      done for the day. nothing to note today other than my knee is still tight but it does feel quite a bit better.


      meal 1
      16oz tilapia
      1/4 cup cream of rice
      meal 2
      protein cakes w/sugar free jelly
      intra md
      2 scoops intra md
      meal 3
      16oz tilapia
      meal 4
      16oz top sirloin steak
      8oz red potato
      green salad w/raddishes
      meal 5
      16oz ground turkey
      1/2 cup sour kraut
      1/2 bag broccoli
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    5. #1670
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      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today:

      arms/rehab/prehab/cardio(dleoad)
      10 min treadmill warmup
      standing db curls 15x10/2 20x10(warmup) 25x10/4 (pumped up really quick)
      incline db curls 20x10/4 (very painful for delaoding haha)
      standing ez curls 105x10/3
      w bar pressdowns 60x15(w)x15(c) 80x15(w)x15(c) 100x10(w)x15(c) 120x10(w)x15(c)/2 i did these back to back wide then immediately switched to close.
      over head db extesnsions 25x10/4
      supp db kickbacks 15x10/3
      15 min interval stepmill 2-1
      banded walking x20/3
      banded knee bends x25/3
      rumble roller work on it band and thighs

      done for the day. nice quick and easy deloading arm day. both bi and tri pumped up really quick and it got painful just as quick. not trying to move any real kind of weight just letting cns recover as well as my joints. feeling pretty good today


      meal 1
      16oz tilapia
      1/4 cup cream of rice
      meal 2
      protein cakes w/sugar free jelly
      intra md
      2 scoops intra md
      meal 3
      16oz tilapia
      meal 4
      16oz ground chicken burger
      8oz red potato
      meal 5
      16oz ground turkey
      1/2 cup sour kraut
      1/2 bag broccoli
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    6. #1671
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday:

      cardio/prehab/rehab
      30 min stepmill
      banded clams x20/3
      banded walking x20/3
      banded knee bends x25/3
      roller work

      done for the day.


      meal 1
      16oz tilapia
      meal 2
      16oz ground turkey
      meal 3
      16oz tilapia
      meal 4
      16oz chicken and broc
      meal 5
      16oz ground turkey
      1/2 cup sour kraut
      1/2 bag broccoli
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    7. #1672
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      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      friday:

      back/rehab/prehab/cardio(secondary)
      10 min treadmill warmup
      meadows rows 25x10 35x10 45x10(warmups) 90x10 100x10 100x10 100x10 (good weight for these today)
      db pullovers 45x10 50x10 55x10 60x10
      swiss bar stretch pulldowns 100x10 120x10 120x10 120x10
      one arm sup pulldowns 40x10 50x10 60x10 60x10
      30 min stepmill cardio (lss)
      banded walking x20/3
      banded tkd bends x25/3
      roller work

      done for the day. in and out in about an hour and 20 minutes. good pump and the all the weights were perfect for a secondary day, not to heavy but not to light.


      meal 1
      16oz tilapia
      1/4 cup cream of rice
      meal 2
      protein cakes w/sugar free jelly
      intra md
      2 scoops intra md
      meal 3
      16oz tilapia
      meal 4
      16oz ground chicken burger
      8oz red potato
      meal 5
      16oz ground turkey
      1/2 cup sour kraut
      1/2 bag broccoli
      TGBSupplements REP

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    8. #1673
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday:

      legs/prehab/prehab (deload)
      10 min treadmill warmup
      roller work
      banded tkd knee bends x25/3
      giant sets
      front squats 95x8gs 135x8gs 135x8gs(warmups)175x8gs 175x8gs 175x8gs 175x8gs 175x8gs
      leg press gs200x10gs 290x10gs 380x10gs(warmups) 560x10gs 560x10gs 560x10gs 560x10gs 560x10gs
      hack squat gs90x6gs 140x6gs 180x6gs(warmups) 280x6gs 280x6gs 280x6gs 280x6gs 280x6gs
      leg extensions gs50x8 gs50x8 50x8(warmups) gs60x8 gs60x8 gs60x8 gs60x8 gs60x8
      seated leg curls 90x10 120x10 135x10 135x10 135x10 135x10
      banded clams x20/3
      banded walking x20/3

      done for the day. did my first two rounds of warmups without being wrapped and had very little pain. i wrapped my injured knee early on just as a precaution but as soon as i wrapped it i had zero pain or pressure. my endurance is increasing very nicely because i can move from movement to movement without being hardly winded at all. i am thinking that the combo of cardio and the sr9009 is making a huge difference. i am also dropping a half a pound to a pound every day which is also pretty cool and a little faster than my normal drops

      meal 1
      16oz tilapia
      1/4 cup cream of rice
      meal 2
      protein cakes w/sugar free jelly
      intra md
      2 scoops intra md
      meal 3
      16oz tilapia
      meal 4
      jalapenao cheese burger(cheat)
      steakhouse fries
      meal 5
      16oz ground turkey
      1/2 cup sour kraut
      1/2 bag broccoli
      Last edited by guns01; 03-29-2015 at 03:24 PM.
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    9. #1674
      Trixie's Avatar
      Trixie is offline Platinum Queen
      Points: 23,415, Level: 94
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      Default Re: Follow Along G's Run to the NA's

      Great to hear that you are happy with the progress you are making. I am also understanding more about the process through your log. Thank you so much for sharing, it is a privilege to have this information. Luv Ya!
      ~Trixie~

    10. #1675
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday:

      chest/delts/cardio/prehab/rehab(deloading stil)
      10 min treadmill warmup
      rotator cuff work
      tirsets
      banded hs decline 25x8ts 25x8ts 25x8ts(warmups) 45x8ts 55x8ts 65x8ts 65x8ts
      hex press ts45x8ts 45x8ts 45x8ts(warmups) 55x8ts 55x8ts 55x8ts 55x8ts
      stretch pushups ts x10 ts x10 ts x10 (warmups) ts x12 ts x9 ts x8 ts x8
      reverse peck deck 75x30/3
      db lats 20x10 25x10 30x10 35x10
      spider walks x3/3
      20 min stepmill (lss)
      banded walking
      tkd banded knee bends
      roller work

      done for the day. got it done in about an hour and 20 mins. nothing unusual to note today. i am on my last week of deloading so hopefully my knee will be ready to get abused by the weekend.


      meal 1
      16oz tilapia
      1/4 cup cream of rice
      meal 2
      4 whole eggs
      1/2 cup rolled oats w/sugar free jelly
      intra md
      2 scoops intra md
      meal 3
      16oz tilapia
      meal 4
      16oz ground turkey
      8oz mashed red potatoes
      meal 5
      16oz ground turkey
      1/2 cup sour kraut
      1/2 bag broccoli
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    11. #1676
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today:

      back/prehab/rehab
      10 min treadmill warmup
      banded walking x20/3
      banded clams x20/3
      banded tkd knee bends x25/3
      roller work
      chest supp tbar rows pg 25x10 35x10 45x10 70x12 80x10 90x8 (ng) 70x10 80x10 90x8 (this machine setup is freaking brutal and very awkward)
      one arm sup pulldowns 40x12 50x10 60x8
      ng pulldowns 100x12 120x10 140x8
      cable face pulls x12/3
      db pullovers 45x12 55x10 65x8
      hypers x21 x18 x15

      done for the day. day got all jacked up right out of the gate today because i had a doc appt that lasted for 3 hours. i had to have x rays done and that's pretty much it for a ref to the clinic i was already going to on my own, stupid ass insurance crap. cool thing is my bp is now stellar when it was way high a little less than a month ago and i have zero arthritis in my right leg. everything in the x ray was a pretty as can be. the workout was spot on considering it is a deload session, it was still good. got it knocked out in about an hour and some change. feeling pretty good though.


      meal 1
      16oz tilapia
      1/4 cup cream of rice
      meal 2
      16oz tilapia
      4 waffles with sugar free syrup (these are sugar free organic fiber waffles, and not very tasty at all)
      meal 3
      protein cakes
      intra workout
      2 scoops intra md
      meal 4
      8iz grilled chicken 8oz grilled sirloin
      1 1/4 cups basmatti rice
      meal 5
      16oz chicken
      1/2 cup sour kraut
      1/2 bag broccoli
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    12. #1677
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      gusto77 is offline Platinum
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      today:

      back/prehab/rehab
      10 min treadmill warmup
      banded walking x20/3
      banded clams x20/3
      banded tkd knee bends x25/3
      roller work
      chest supp tbar rows pg 25x10 35x10 45x10 70x12 80x10 90x8 (ng) 70x10 80x10 90x8 (this machine setup is freaking brutal and very awkward)
      one arm sup pulldowns 40x12 50x10 60x8
      ng pulldowns 100x12 120x10 140x8
      cable face pulls x12/3
      db pullovers 45x12 55x10 65x8
      hypers x21 x18 x15

      done for the day. day got all jacked up right out of the gate today because i had a doc appt that lasted for 3 hours. i had to have x rays done and that's pretty much it for a ref to the clinic i was already going to on my own, stupid ass insurance crap. cool thing is my bp is now stellar when it was way high a little less than a month ago and i have zero arthritis in my right leg. everything in the x ray was a pretty as can be. the workout was spot on considering it is a deload session, it was still good. got it knocked out in about an hour and some change. feeling pretty good though.


      meal 1
      16oz tilapia
      1/4 cup cream of rice
      meal 2
      16oz tilapia
      4 waffles with sugar free syrup (these are sugar free organic fiber waffles, and not very tasty at all)
      meal 3
      protein cakes
      intra workout
      2 scoops intra md
      meal 4
      8iz grilled chicken 8oz grilled sirloin
      1 1/4 cups basmatti rice
      meal 5
      16oz chicken
      1/2 cup sour kraut
      1/2 bag broccoli

      Yup the last time I tried heavy supported tbar rows I thought I was going to pass out and got a pretty bad headache. Like classic tbars much better... one of my favorites in fact.

    13. #1678
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today:

      cardio/rehab/prehab (very boring day)
      30 min stepmill (lss)
      banded clams x20/3
      banded walking x20/3
      banded tkd knee bends x25/3
      roller work

      done for the day. off days are very very boring and tedious.


      meal 1
      16oz tilapia
      meal 2
      16oz tilapia
      1/4 cup cream of rice
      meal 3
      protein cakes
      meal 4
      16oz ground beef
      1 1/4 cups basmatti rice
      meal 5
      16oz chicken
      1/2 cup sour kraut
      1/2 bag broccoli
      TGBSupplements REP

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    14. #1679
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today:

      arms/prehab/rehab/cardio(deload)
      10 min treadmill warmup
      incline db curls 15x10/3 20x10 25x10 30x10 30x10
      standing ez curls 105x10/4
      machine preachers 50x10/3
      vbar pressdowns 100x25 140x25 150x20 150x20
      overhead cable extensions 100x20 120x20 140x20 140x20
      one arm overhead db extensions 25x10/3
      roller work
      20min stepmill (lss)
      banded walking x20/3
      tkd banded knee x25/3
      roller work

      on the tricep work i am trying to hammer my outer heads a little bit, so i am doing half the reps with elbows flared out and away from the body and the other half in tight and normal. these are deload workouts but i am still trying to stimulate pumps in areas i am trying to hit. i also went in to the doc for treatment on the knee again today. all i can say is i got the crap beat out of me. i had dry needling done, then muscle scraping and then needled electro stims. the needle in electro stims hurt like a mother. the scraping wasnt bad at all until later on after i got all the waste product out of the area and now it is sore as hell lol. i get the joy of having it done twice a wk for a few weeks to try and speed up the recovery process.


      meal 1
      16oz tilapia
      meal 2
      16oz tilapia
      1/4 cup cream of rice
      meal 3
      protein cakes
      meal 4
      16oz turkey meatloaf
      8oz mashed red potatoes
      meal 5
      16oz chicken
      1/2 cup sour kraut
      1/2 bag broccoli
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    15. #1680
      Trixie's Avatar
      Trixie is offline Platinum Queen
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      I am:
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      Join Date
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      Location
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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
      Sorry to hear you are hurting BUT you will be as good as NEW soon
      ~Trixie~

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