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

    1. #3826
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's



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      today

      back/bi

      handbike warmup
      activation exercises 2 rounds
      db seal rows 25x10 35x10 40x10 50x10 60x10
      sm bent row flat back 155x10 185x10 225x10 275x10
      swiss bar med grip pulldowns 100x8 120x8 140x8 160x8
      one arm low rows 40x12 50x12 60x12 70x12
      hs shrugs 90x15 140x12 180x12 230x10
      db curls 25x10 30x10 35x10
      db hammers 25x10 30x10 35x10

      done for the day. great freaking session today. no issues at all great contractions across the board and the pump was fantastic. we actually got through it pretty quick and only had to wait briefly a couple of times. so a great ending to a really good week.

      meal 1
      3 whole eggs w/light cheese
      1 cup egg whites
      1 cup spinach
      1 tbl spn natty pb
      1 tspn coconut oil
      1 orange
      meal 2
      8oz turkey
      1 cup jasmine rice w/cinnamon and splenda
      1/2 cup black beans
      1/2 avacado
      1 cup green beans
      meal 3
      2 scoops whey iso
      1/4 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      8oz purple potato
      1 heaping tbl spn natural honey
      1 cup broccoli
      meal 5
      6oz chicken
      1 cup jasmine rice w/cinnamon
      1/2 cup black benas
      1/2 avacado
      1 cup green beans
      meal 6
      6oz turkey
      12oz red potato
      1 cup broccoli
      1/4 cup sour kraut
      meal 7
      2 scoop whey iso
      1 tbl spn pb
      1/2 cup oats
      cheat meal
      4 slice meat lovers pizza
      10 caramel creme doughnut holes
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    2. #3827
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today

      legs/cardio

      stationary bike warmup
      hs seated leg curls 25x10 50x10 75x10 100x10 ds75x10ds 50x10ds 25x10
      leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10 720x10 (cut it here because the leg press was getting a little rickity)
      machine squats 90x10 180x10 270x10 360x10 450x10 540x10
      banded stiff leg deads x10 95x10 145x10 195x10
      15 min step mill intervals 2-1

      done for the day. hell of a kick in the nuts session today. we did it in the gym that has zero ac so that was also an aggervating factor haha. we did everything back to back only resting long enough for my partner to go. as noted the leg press when i got up to 8 plates was swaying a little bit back and forth and i didnt like that sensation at all. so i prob had another 2-3 sets in me but i wasnt risking it. knees were a tad bit tender today but nothing that held me back at all. great session with a nasty nasty stupid pump.

      meal 1
      3 whole eggs w/light cheese
      1 cup egg whites
      1 cup spinach
      1 tbl spn natty pb
      1 tspn coconut oil
      1 orange
      meal 2
      8oz turkey
      1 cup jasmine rice w/cinnamon and splenda
      1/2 cup black beans
      1/2 avacado
      1 cup green beans
      meal 3
      2 scoops whey iso
      1/4 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      8oz purple potato
      1 heaping tbl spn natural honey
      1 cup broccoli
      meal 5
      6oz chicken
      1 cup jasmine rice w/cinnamon
      1/2 cup black benas
      1/2 avacado
      1 cup green beans
      meal 6
      6oz turkey
      12oz red potato
      1 cup broccoli
      1/4 cup sour kraut
      meal 7
      2 scoop whey iso
      1 tbl spn pb
      1/2 cup oats
      TGBSupplements REP

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    3. #3828
      Pushtoday's Avatar
      Pushtoday is offline Platinum
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      Default Re: Follow Along G's Run to the NA's

      Fast pace, and no a/c.
      I’ll bet you worked up a good sweat.


      Sent from my iPhone using Tapatalk

    4. #3829
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Pushtoday View Post
      Fast pace, and no a/c.
      I’ll bet you worked up a good sweat.


      Sent from my iPhone using Tapatalk
      i was wringing it out of my shirt and shorts man. it is funny when you can stand in one spot and leave a puddle haha
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    5. #3830
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      i was wringing it out of my shirt and shorts man. it is funny when you can stand in one spot and leave a puddle haha
      I feel ya brother the amount I sweat is truly embarrassing. And I 100% know it's a weight thing. Cause it's not bad as long as I stay below 185 lbs. But it's insane it's like there is a switch. 185 up I'm like a faucet. It blows when the goal is 195.

      Sent from my SM-S975L using Tapatalk

    6. #3831
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      Default Re: Follow Along G's Run to the NA's

      That kind of sweating is the best feeling ever!!!
      Veritas Vos Liberabit

    7. #3832
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by thudgens96 View Post
      I feel ya brother the amount I sweat is truly embarrassing. And I 100% know it's a weight thing. Cause it's not bad as long as I stay below 185 lbs. But it's insane it's like there is a switch. 185 up I'm like a faucet. It blows when the goal is 195.

      Sent from my SM-S975L using Tapatalk
      imagine it at 293 in a hoodie. hell i am only 270 now and it is just as bad haha
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    8. #3833
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      imagine it at 293 in a hoodie. hell i am only 270 now and it is just as bad haha
      I wish I could imagine it. My hat is off to you brother I was 215 once with a 31 in waist. It's 29 now. Anyway at 215 I was miserable it was new and came on to fast.

      Sent from my SM-S975L using Tapatalk

    9. #3834
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by thudgens96 View Post
      I wish I could imagine it. My hat is off to you brother I was 215 once with a 31 in waist. It's 29 now. Anyway at 215 I was miserable it was new and came on to fast.

      Sent from my SM-S975L using Tapatalk
      i made the climb up from the mid 230s 1-3lbs a week all the way up there. now we ease it back down until the next push haha
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    10. #3835
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      today

      chest/delts/tri/cardio

      hand bike warmup
      machine press 80x8 90x8 100x8 120x8 140x8 160x8 180x8 200x8 220x8
      incline press 135x8 185x8 205x8 225x8 added reverse band 275x8 315x8 365x8 ds365x8ds 315x8ds 275x8ds drop band 225x8ds 135x8
      db floor press 50x10/4
      incline pro fly 25x10/4
      reverse pec deck fly w/iso 75x15 90x15 105x15(to heavy) 90x15
      db lats 25x20/4
      dual rope press downs 70x15 80x15 90x15 100x15
      one arm overhead db extensions 30x10/4
      15 min step mill intervals 2-1

      done for the day. great pretty heavy one in today. surprising no pec tie in issues or tightness at all, so i pushed it a little but i did put the reverse band stuff in to over load the mid to top point of the inclines. hopefully now i can start to lower the band tension and start super heavy work again. i was actually happy with how fast the bar moved at 225. so i will say a damn successful day in the books.


      meal 1
      3 whole eggs w/light cheese
      1 cup egg whites
      1 cup spinach
      1 tbl spn natty pb
      1 tspn coconut oil
      1 orange
      meal 2
      8oz turkey
      1 cup jasmine rice w/cinnamon and splenda
      1/2 cup black beans
      1/2 avacado
      1 cup green beans
      meal 3
      2 scoops whey iso
      1/4 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      8oz purple potato
      1 heaping tbl spn natural honey
      1 cup broccoli
      meal 5
      6oz chicken
      1 cup jasmine rice w/cinnamon
      1/2 cup black benas
      1/2 avacado
      1 cup green beans
      meal 6
      6oz turkey
      12oz red potato
      1 cup broccoli
      1/4 cup sour kraut
      meal 7
      2 scoop whey iso
      1 tbl spn pb
      1/2 cup oats
      TGBSupplements REP

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    11. #3836
      Pushtoday's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Geez, another high volume day.
      And pretty heavy as well. Follow Along G's Run to the NA's
      How long was this session?



      Sent from my iPhone using Tapatalk

    12. #3837
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Pushtoday View Post
      Geez, another high volume day.
      And pretty heavy as well. Follow Along G's Run to the NA's
      How long was this session?



      Sent from my iPhone using Tapatalk
      took about an hour and some change. more like an hour and 15 but it takes me about 5 or 10 mins to stop sweating after intervals before i leave. so i sit on the stairs before going to my ride. so after the pause still under an hour and a half
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    13. #3838
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      Default Re: Follow Along G's Run to the NA's

      today

      back/bi/cardio

      handbike warmup
      activation exercises 2 rounds
      db rows same leg forward 60x8 80x8 100x8 120x8 130x8
      one arm cable rows 40x10 50x10 60x10 70x10
      t bar rows 45x8 90x8 135x8 ds180x8ds 135x8ds 90x8ds 45x8
      db pullovers 40x10 50x10 60x10
      wide grip stretch pulldowns 100x10 120x10 140x10
      hs shrugs 90x10 180x10 270x10
      db hammers 25x10 30x10 35x10 40x10
      incline db concentration curls 15x10 20x10/3
      15 min step mill intervals 2-1

      done for the day. pretty good session in today. moved some pretty good weight and got one hell of a nasty pump. i went solo so i think i went a little to quick at times and paused a little to long at others. training to pace it solo is such a pain in the ass. still got in a really good one though and actually even the heavy stuff felt good and not so heavy. good day in the books

      meal 1
      3 whole eggs w/light cheese
      1 cup egg whites
      1 cup spinach
      1 tbl spn natty pb
      1 tspn coconut oil
      1 orange
      meal 2
      8oz turkey
      1 cup jasmine rice w/cinnamon and splenda
      1/2 cup black beans
      1/2 avacado
      1 cup green beans
      meal 3
      2 scoops whey iso
      1/4 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      8oz purple potato
      1 heaping tbl spn natural honey
      1 cup broccoli
      meal 5
      6oz chicken
      1 cup jasmine rice w/cinnamon
      1/2 cup black benas
      1/2 avacado
      1 cup green beans
      meal 6
      6oz turkey
      12oz red potato
      1 cup broccoli
      1/4 cup sour kraut
      meal 7
      2 scoop whey iso
      1 tbl spn pb
      1/2 cup oats
      TGBSupplements REP

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    14. #3839
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today

      legs/cardio

      stationary bike warmup
      rumble roller work
      one leg lying leg curls 15x15 20x15 30x15 40x15 50x15 cs 50x15cs 50x10cs 50x5cs 50x5
      db dead stop stiff leg 60x8 70x8 85x8
      bulgarian split squats 25x12 40x12 65x12 85x12
      hacks 1.5 50x8 100x8 150x8 200x8
      glute/ham hypers x10/3
      15 min step mill intervals 2-1

      done for the day. not a bad session at all today. got the blood flowing pretty good and nothing fancy or crazy. and nothing actually hurts to bad. knees are a little tight but nothing to bad. we will see how busted up i am tomorrow. got a sleep study tonight, so i probably wont sleep for shit.

      meal 1
      3 whole eggs w/light cheese
      1 cup egg whites
      1 cup spinach
      1 tbl spn natty pb
      1 tspn coconut oil
      1 orange
      meal 2
      8oz turkey
      1 cup jasmine rice w/cinnamon and splenda
      1/2 cup black beans
      1/2 avacado
      1 cup green beans
      meal 3
      2 scoops whey iso
      1/4 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      2 scoop hbccd
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      8oz purple potato
      1 heaping tbl spn natural honey
      1 cup broccoli
      meal 5
      6oz chicken
      1 cup jasmine rice w/cinnamon
      1/2 cup black benas
      1/2 avacado
      1 cup green beans
      meal 6
      6oz turkey
      12oz red potato
      1 cup broccoli
      1/4 cup sour kraut
      meal 7
      2 scoop whey iso
      1 tbl spn pb
      1/2 cup oats
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    15. #3840
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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
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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
      What’s the sleep study all about?


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