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

    1. #2701
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      Default Re: Follow Along G's Run to the NA's



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      today

      calves/back(#3)/bi

      standing calf raise 255x10 295x10(x10)10s 315x10(x10)10s 335x10(x10)10s 355x10(x10)10s
      ng chinups x10/4
      chest support machine rows mid prp grip 135x10/4
      hs shrugs 90x15/4
      ez bar reverse curls 40x12 50x12/3
      straight bar bb curls 50x10/4

      done for the day. nothing at all special today. got some blood in the back and bis and got out. really good flow and pump today and everything felt pretty good over all. got no complaints finishing this week up at all. i am actually surprised my back and everything isnt tight and painful from yesterday. no soreness at all. i had the cheat yesterday and i was down 2lbs after having a meal and fluid. so i am doing what i am supposed to and on track


      meal 1
      protein pudding
      2 tbl spn pb
      meal 2
      protein cake
      2 tbl spn natty almond butter
      intra
      2 scoop intra
      meal 3
      8oz turkey nachos
      3 serv of blue corn chips
      2 tbl spn coconut oil
      meal 4
      8oz turkey
      10oz red potato
      2 tbl spn coconut oil
      meal 5
      8oz ground turkey
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    2. #2702
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      Default Re: Follow Along G's Run to the NA's

      today

      abs/calves/back(#1)

      hanging leg raise ss x10/4ss
      incline situps ss ss x10/4
      standing calf raise 255x10 315x10(x10)10s 335x10(x10)10s 355x10(x10)10s 375x10(x10)10s
      ng chins x10/4
      dead stop db rows 120x8 130x8 140x8 150x8
      stretch pulldowns 100x8 120x8 140x8 140x8
      banded hypers x10/3

      done for the day. good session in today. early early morning but still felt really good and strong. hands are a bit chewed up but other than that no real issues at all. it did take a tad bit longer than usual but again another holiday. we tried to off set our time and go a bit later but it was still slam housed. another successful one in the books. i am really really happy with the range of motion and pump i am actually able to get in my back. the therapy work i had done has worked wonders for how well everything feels.


      meal 1
      protein pudding
      2 tbl spn pb
      meal 2
      protein cake
      2 tbl spn natty almond butter
      intra
      3 scoop intra
      meal 3
      8oz turkey
      8oz sweet potato
      2 tbl spn coconut oil
      meal 4
      8oz turkey
      10oz red potato
      2 tbl spn coconut oil
      meal 5
      8oz ground turkey
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    3. #2703
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      Default Re: Follow Along G's Run to the NA's

      today

      abs/calves/chest/tri

      hanging leg raise ss x10/4ss
      rope crunches ss ss60x10/4
      standing calf raises 275x10 315x10(10s)x10(10s)x10(10s)/4
      banded incline db press 25x8 40x8 55x8 70x8/3
      incline bb press 185x5 225x12/4 (30 sec rest)
      incline pro grip fly 30x8 35x8 40x8/2
      reverse grip ind handle press downs 80x15 90x15 100x15/2
      db tate press 30x10 35x10 40x10 40x10
      db skullies 30x15/2

      done for the day. really good day today. felt nice and strong even though again up butt crack earlier than usual. i did get some nasty pain in my right elbow putting db down on the rack. sharp and very piercing pain but it had no interference at all in my training. really funky feeling but no issues. i may have pressed a nerve or something i have no clue. it is still a little bit tender but my knees are also pretty achy from the weather and pressure changes. my weather patterns all month have been insane. good stuff though. great pump and overall happy with the session


      meal 1
      protein pudding
      2 tbl spn pb
      meal 2
      protein cake (git ab awesome new oatmeal)
      2 tbl spn natty almond butter
      intra
      2 scoop intra
      meal 3
      8oz turkey
      8oz sweet potato
      2 tbl spn coconut oil
      meal 4
      8oz turkey
      10oz red potato
      2 tbl spn coconut oil
      meal 5
      8oz ground turkey
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    4. #2704
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      Default Re: Follow Along G's Run to the NA's

      today

      abs/calves/delt/cardio

      rope crunches ss 60x10/4ss
      pull down crunches ss ss100x10
      seated calf raise 50x10 75x10 75x15/4 (8 torrturous sec at top of each rep)
      revers peck deck flys 60x10 75x10 90x15/5
      over head press ss 95x8/5ss
      db lats ss ss25/10/5
      10 min step mill intervals 1-1

      done for the day. nice easy fast paced session today. in and out super quick. elbow is still a tad bit aggervated so i wore my sling shot elbow band. that caused it to shoot a bit into my forearm and hand until i got it adjusted perfectly. so i was right, i have pinched something in there somewhere haha. should be good to go pretty quick. i could actually flex the tricep this morning when i got up with no issues. not to bad after training either. i will floss it today and tonight and probably for the remainder of the week just as a precaution.


      meal 1
      protein pudding
      2 tbl spn pb
      meal 2
      protein cake
      2 tbl spn natty almond butter
      intra
      2 scoop intra
      meal 3
      8oz turkey
      8oz sweet potato
      2 tbl spn coconut oil
      meal 4
      8oz turkey
      10oz red potato
      2 tbl spn coconut oil
      meal 5
      8oz ground turkey
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    5. #2705
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      Default Re: Follow Along G's Run to the NA's

      today

      abs/calves/back(#2)

      decline leg raise x10/3
      standing calf raises 275x55x25x20 (10sec break between the sets to reach 100 total reps)
      ind hand pro grip cable rows 70x6 85x6 100x12 120x12/3
      ind hand sup grip pull downs 100x8/4
      rack pulls 135x2 225x2 275x2 315x5/8 (10 sec rest between each set)

      done for the day. start the day off with some brutal stupid calf raises and finish it off with a stupid round of rack pulls. rack pulls were do 5 reps stand up for 10sec then do the next set for 8 sets. dont even need to note about the pump it was painfully stupid as well. nothing really to note aches and pains wise. elbow is still flared up but healing. hopefully giving my upper body a little break with legs tomorrow will let it get back to normal. great session today though and i should get a pretty good sleep on tonight haha. i know better but i am wasted. today's session only took a little under an hour.


      meal 1
      protein pudding
      2 tbl spn pb
      meal 2
      protein cake
      2 tbl spn natty almond butter
      intra
      2 scoop intra
      meal 3
      8oz turkey
      8oz sweet potato
      2 tbl spn coconut oil
      meal 4
      4oz steak 4oz chicken
      2 cups brown rice
      2 tbl spn coconut oil
      meal 5
      8oz ground turkey
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    6. #2706
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      Default Re: Follow Along G's Run to the NA's

      Been a while since I checked on your thread. Sorry friend...just busy and barely time to post my own threads.

      Anyways aside from your aches and pains you look like you always do....steady and strong. Keep it up brother.

      If I ever can stay 100% committed to clean nutrition maybe I can look half as good as you .

      Keep it up brotha!!!

    7. #2707
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by qhams View Post
      Been a while since I checked on your thread. Sorry friend...just busy and barely time to post my own threads.

      Anyways aside from your aches and pains you look like you always do....steady and strong. Keep it up brother.

      If I ever can stay 100% committed to clean nutrition maybe I can look half as good as you .

      Keep it up brotha!!!
      Amen brutha guns and push both just nail their diet day after day.

      Sent from my SM-S975L using Tapatalk

    8. #2708
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by qhams View Post
      Been a while since I checked on your thread. Sorry friend...just busy and barely time to post my own threads.

      Anyways aside from your aches and pains you look like you always do....steady and strong. Keep it up brother.

      If I ever can stay 100% committed to clean nutrition maybe I can look half as good as you .

      Keep it up brotha!!!
      Quote Originally Posted by thudgens96 View Post
      Amen brutha guns and push both just nail their diet day after day.

      Sent from my SM-S975L using Tapatalk
      LOL; guns is a monster guys. He has been true to the complete lifestyle for well over a decade. I try to emulate and fall short every other step but guns gives me hope and encouragement that it CAN BE DONE.

    9. #2709
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      Default Re: Follow Along G's Run to the NA's

      Hey! What I really want to know is, are you doing a full competition prep for this posing session?

    10. #2710
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by qhams View Post
      Been a while since I checked on your thread. Sorry friend...just busy and barely time to post my own threads.

      Anyways aside from your aches and pains you look like you always do....steady and strong. Keep it up brother.

      If I ever can stay 100% committed to clean nutrition maybe I can look half as good as you .

      Keep it up brotha!!!
      Quote Originally Posted by thudgens96 View Post
      Amen brutha guns and push both just nail their diet day after day.

      Sent from my SM-S975L using Tapatalk
      set up a plan and follow it with short term goals. i been doing this a long ass time and for me now it is just habit. something i heard from a dude that is far far smarter than me was this (i dont always apply it because i feel guilty) he said if you have 42 meals a week and you are 100% on point with 41 of them, there is no way in hell that 1 is going to mess you up. i do have a tad bit of an advantage that others do. i am retired now so i have the ability to eat fresh food most of the time. not saying that i didnt do it on the run for 15 or 16 years eating out of containers but it is much easier for me now. idk if i could go back to eating cold food out of containers now though. i am spoiled haha
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    11. #2711
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Trixie View Post
      Hey! What I really want to know is, are you doing a full competition prep for this posing session?
      no freaking way. we are going to pull back on carbs a bit and add in a little cardio. i am still in great shape so we are just going to try to shave off 1 or 2 %. hell my obliques are in and my glutes are still striated but we still want to be able to maximize the op. got a little bit of fat on my back that needs to come off basically.
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    12. #2712
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      Default Re: Follow Along G's Run to the NA's

      Yes sir I call it defrost warm throw my containers on the dash turn the defrost on high come back in 15. It's almost warm lol

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    13. #2713
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by thudgens96 View Post
      Yes sir I call it defrost warm throw my containers on the dash turn the defrost on high come back in 15. It's almost warm lol

      Sent from my SM-S975L using Tapatalk
      haha, man i would be in the field or on a range i would have to eat it ice cold. o man the days of cold ass slimy fish and chicken, cold oatmeal and rice. def not for everyone haha
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      haha, man i would be in the field or on a range i would have to eat it ice cold. o man the days of cold ass slimy fish and chicken, cold oatmeal and rice. def not for everyone haha
      For sure guns all the guys on the construction site just looking at me like how can you choke that down. I laugh back say let's stand in front of a mirror together they laugh. It's really cool alk the support I really get from all those guys

      Sent from my SM-S975L using Tapatalk

    15. #2715
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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
      today

      abs/legs

      hanging leg raise ts x10/3ts
      standing rope crunches ts ts70x10/3ts
      incline situps ts ts x10/3
      lying leg curls 60x10 80x10 100x10 120x10 130x10 140x10 ds 150x10ds 120x8ds 90x8(30sec iso hold)
      leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10 720x10 1000x10 (made a big jump at the end cause partner tapped out)
      hacks 1.5 360x10/4
      leg extensions (pumping) 120x25/3

      done for the day. barely could walk after this one and on paper it didnt look to bad at all haha. everything felt and went great today until i was done. getting a little bit of back spasms kicking but nothing really crazy painful. they are def a pain in the ass but not putting me on the floor by any means. when they started firing up i said hum what the hell did i do? it was the leg curls and deads from yesterday is exactly what it was. got a nice little cheat lined up for today. so that's always exciting good productive day across the board though


      meal 1
      protein pudding
      2 tbl spn pb
      meal 2
      protein cake
      2 tbl spn natty almond butter
      intra
      3 scoop intra
      meal 3
      8oz turkey
      8oz sweet potato
      2 tbl spn coconut oil
      meal 4
      2 big ass slices of meat lovers pizza
      1 cookie sandwich
      meal 5
      8oz ground turkey
      TGBSupplements REP

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