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

    1. #4336
      Pushtoday's Avatar
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      Default Re: Follow Along G's Run to the NA's



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      Your a machine brother. Follow Along G's Run to the NA's


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    2. #4337
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Pushtoday View Post
      Your a machine brother. Follow Along G's Run to the NA's


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      when i am stupid depleted man i really do feel like that. one foot in front of the other deep breath, check my numbers and watch the clock. repeat.
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    3. #4338
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      Default Re: Follow Along G's Run to the NA's

      guns, what kind of egg whites you suing, or are they straight from the egg?
      You Had the Power All Along My Dear

    4. #4339
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by BABY1 View Post
      guns, what kind of egg whites you suing, or are they straight from the egg?
      been getting the big boxes of the organic free range ones from sam's club. i go through a ton and no way i am cracking and pulling the yolks out of that many haha. i did pick up 60 straight from the farmer this am. doesnt get anymore free range and organic than that. may be working out a deal for all kinds of good stuff with them. i train with one of the owners. cows hogs produce eggs the whole 9 yards.
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    5. #4340
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      Default Re: Follow Along G's Run to the NA's

      today

      cardio/abs/legs

      30 min incline treadmill am fasted
      dante vacuum 4sets 15sec

      standing 1.5 crunches 70x20 85x16
      seated leg curl 70x15 80x15 90x15 100x15 110x15 120x15
      adductor 100x15 120x15 140x15/2
      leg press 200x8 400x8 600x8 780x8 960x8 1040x8 1210x8 amrap 600x43
      hacks 90x8 180x8 270x8 360x8 amrap 180x31
      prowler push 45x40yard 90x40yards 135x40yards 180x40yards

      done for the day. trained again with my buddy in his facility so machines are a tad different. the leg curl and adductor are funky as all hell. we went balls to the wall and absolutely crushed it today. heavy fast pace nasty for the duration. no issues at all today and nasty silly pump. i will probably be hobbled for a few days. good thing today is a refeed day because i left it all on the floor today. stringing together another really good week and happy with the progress so far.


      Refeed



      meal 1
      3 whole eggs
      1 cup egg whites
      2 thomas english muffins
      2 cups spinach
      meal 2
      8oz turkey
      2 thomas english muffin
      light sugar free jam
      1 cup green vege
      meal 3
      2 scoops whey iso
      1/4 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      8oz purple potato
      meal 5
      8oz chicken
      8oz red potatoes
      1 cup broc
      meal 6
      8oz turkey
      2 thomas english muffin
      light sugar free jam
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 cups egg whites
      2 cup jasmine rice
      onions and mushrooms
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    6. #4341
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      Default Re: Follow Along G's Run to the NA's

      today

      cardio/calves/back

      30 min incline treadmill am fasted
      dante vacuum 4sets 15sec

      hs pulldowns 45x12 70x12 90x12 115x12 125x12
      stand hs low row 45x12 70x12 90x12 115x12 135x12
      cable face pulls 4sets of 12
      prone shrugs 45x12 90x12 135x12/2
      farmers walks 140x40 yards/6

      done for the day. went and trained again with my buddy, so again nasty session. tried to kill him and ended up killing my own self haha. great strength kind of and excellent pump. the killing went with the break neck pace. i did have one failure with the farmer's walks. i tried to move up to 180 additional pounds, haha no freaking way. it felt like i was deadlifting 500lbs. big time no beuno on that one. so lost 40lbs on that movement. over all an excellent day in the books. the refeed yesterday was nice but damn if it didnt stoke my metabolism and make me starve 10x more. i was starving going into the gym 30 mins after my pre workout meal and others. it really sucks ass.


      low day


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      meal 2
      8oz turkey
      1 cup green vege
      meal 3
      2 scoops whey iso
      1/4 cup cor
      1/4tsp salt
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      8oz purple potato
      meal 5
      8oz chicken
      1 cup broc
      meal 6
      8oz turkey
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 cups egg whites
      onions and mushrooms
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    7. #4342
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      Default Re: Follow Along G's Run to the NA's

      today

      cardio/arms/abs

      30 min incline treadmill am fasted
      dante vacuum 4sets 15sec

      ind handle pressdowns 80x20 90x20 100x20 110x20 120x20/2
      close grip bp rp 135x15 185x12 205x4 rp 235x10rp x5rp x1
      skullies rp 60x15 90x12 100x4 rp110x12rp x4
      ind handle reverse pressdowns 60x10 70x10 80x10 90x10 (20sec between sets)
      ez bar drag curls 30x10 40x10 50x10 60x10 70x10
      one arm machine curls 20x8 30x8 40x8 50x8 60x8
      hs preacher curls 25x12 35x12 45x12 55x12
      db hammers (thumb over) 20x8 25x8 30x8 35x8
      dante 3/4 crunches 3/4 stack x25 stack x31

      done for the day. elbows were a tad bit tender going in. i am thinking i went a little heavy and deep on the stretching yesterday and it fired them up a little bit. either that or the added weight of the farmers walks which i am not used to could be the culprit. either way it had no impact on today. i just focused on making for damn sure i didnt lock anything out and aggervate them even more. still making progress on my numbers and reps, which is excellent. the pump as always sucked balls and hurt nasty. super quick pace and everything was firing really well. all in all a really good day in the books. free meal lined up tomorrow and i am ready for it. i am pretty sure my stomach has eaten my liver and pancreas already, so it will be good to put more full into the tanks. even though it's gone as quick as it goes in.


      low day


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      meal 2
      8oz turkey
      1 cup green vege
      meal 3
      2 scoops whey iso
      1/4 cup cor
      1/4tsp salt
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      8oz purple potato
      meal 5
      8oz chicken
      1 cup broc
      meal 6
      8oz turkey
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 cups egg whites
      onions and mushrooms
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    8. #4343
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      today

      cardio/abs/calves/back

      30 min incline treadmill am fasted
      dante vacuum 4set 15sec

      machine crunch x15/4 (almost cramped down on these)
      machine toe press 150x8 170x8 190x8 210x8
      mag sup grip low row 85x10 100x10 120x10 140x10 160x10
      one arm supp pull downs 30x10 40x10 50x10 60x10/2
      hs iso row ng 45x10 90x10 135x10 180x10
      mag sup grip pull downs 100x10 120x10 140x10 160x10
      stand bent over low row 40x10 55x10/3
      hypers x15/4

      done for the day. felt outstanding today going in. must be the motivation from the free meal for today. knees and elbows are a tad bit tender but not impacting anything. they are just letting me know that bf and fluids are way low and i am beating the piss out of them. moved some pretty good weight around today without coming close to failure. 10s were on the menu for today so a little on the higher end. good focus and lots of 2+ sec contractions. all in all a very good session and looking forward to a full day of rest tomorrow. get two refeeds next week and a free meal. good stuff across the board.

      Free Meal Day


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      meal 2
      8oz turkey
      1 cup green vege
      meal 3
      2 scoops whey iso
      1/4 cup cor
      1/4tsp salt
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      8oz purple potato
      meal 5
      8oz chicken
      1 cup broc
      meal 6
      8oz turkey
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 cups egg whites
      onions and mushrooms
      Free Meal
      3 slices meat lover's pizza with pineapple
      cannoli
      2 cookies
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    9. #4344
      Pushtoday's Avatar
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      Default Re: Follow Along G's Run to the NA's

      I love to see you get a free meal. Iím sure not as much as you do though! Pizza, cannoli, and cookies. That sounds pretty epic. Do you have to force yourself to eat a little slower, so you can enjoy it?


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    10. #4345
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      Default Re: Follow Along G's Run to the NA's

      [QUOTE=guns01;1029385]chest/bis

      db rotator warm ups 5x30 each movement/3
      incline bb press 135x20 185x20 225x20 315x5/5
      pec dec flyes 60x30 80x25 100x20 120x20
      hs incline 90x15/4
      db flat press 50x20 70x20 90x15 100x15

      straight bar curl 50x30 70x25 90x20 100x15
      db hammers 30x20 40x20 50x15x12x12
      wrist curls 40x50/3[/QUOTE


      AWESOME!!!!
      You Had the Power All Along My Dear

    11. #4346
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      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by Pushtoday View Post
      I love to see you get a free meal. I’m sure not as much as you do though! Pizza, cannoli, and cookies. That sounds pretty epic. Do you have to force yourself to eat a little slower, so you can enjoy it?


      Sent from my iPhone using Tapatalk
      man, you absolutely know it. that one time i went to the pizza buffet a few weeks back i absolutely stuffed myself to the gills. i know better than to do that now. i see about a 4-5lb jump from fasted to right before bed with these. then it drops a couple of lbs to am fasted the next day and it will all be pretty much gone monday am. cranks my appetite through the freaking roof as well. tastes great but it makes the starving 10x worse i think. gives me something to look forward to at the end of the week though. i do get an additional refeed day this week and another free meal this upcoming weekend. i think in a week or 2 the serious push will start again. i dont think the free meal is going to drop until maybe 1 week out though maybe 2. not sure yet.
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    12. #4347
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      Default Re: Follow Along G's Run to the NA's

      today

      cardio/abs/back

      30 min incline treadmill am fasted
      dante vacuum 4sets 15sec

      1.5 crunches 50x20 80x21
      meadows rows rp 25x20 45x15 90x12 115x4 rp125x12rp x4
      dante hs pulldowns 45x15 90x12 115x4 rp 125x11rp x5
      rack pulls 135x8 185x8 225x8 275x8 315x8 365x8
      rack chins x15 x12 x8 x8(30sec stretch)

      done for the day. doesnt really look like a lot on paper but one hell of a good strong session today. felt really good and got an excellent pump. pace wasnt the best because i kept getting held up having to wait on equipment but still cranked it out. i am super happy with strength still increasing without really increasing my cals hardly at all. i am hoping to be able to stay grainy as all hell while maintaining my density. good stuff across the board and great start to the week. get a small refeed tomorrow with a 200g plus up. so that and weds should make for a hell of a good training week. we will see.


      low day


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      meal 2
      8oz turkey
      1 cup green vege
      meal 3
      2 scoops whey iso
      1/4 cup cor
      1/4tsp salt
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      8oz purple potato
      meal 5
      8oz chicken
      1 cup broc
      meal 6
      8oz turkey
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 cups egg whites
      onions and mushrooms
      TGBSupplements REP

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    13. #4348
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      Default Re: Follow Along G's Run to the NA's

      today

      cardio/calves/chest/delts

      30 min incline treadmill am fasted
      dante vacuum 4sets 15sec

      seated calf raise ss 50x20/2ss 75x20ss 100x20ss
      tibia raise ss ss50x20/4
      machine press 80x20 100x15 120x12 150x8 rp200x4 rp230x11rp x5
      machine incline press rp 150x15 180x12 240x4 rp270x11rp x5
      hs decline press rp 45x15 70x12 90x4 rp115x11rp x5
      bb lats 20x10 30x10/3
      reverse peck deck fly 75x10 90x10 105x10 120x10
      machine shoulder press rp 120x15 130x12 140x4 rp150x11rp x5

      done for the day. another slow starting low energy going in day but man i sure did move some good weight. i got an excellent pump also. energy is damn low going in but as soon as i get going and warm, i am actually surprising myself. not that i am not motivated and driven, i am just dragging a little ass post cardio and then only having a couple hours before training makes me feel zapped until go time. no issues at all today and improved again on my numbers. so even though energy levels are in the gutter i am still progressing and not losing any strength, it's actually going up. holding pumps for quite awhile after as well. all in all another really good day in the books. plus up in carbs today and tomorrow as well. so the week should finish strong.

      refeed

      meal 1
      3 whole eggs
      1 cup egg whites
      8oz red potatoes
      2 cups spinach
      meal 2
      8oz turkey
      2 english muffins
      light sugar free jelly
      1 cup green vege
      meal 3
      2 scoops whey iso
      1/4 cup cor
      1/4tsp salt
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4
      8oz sirloin
      8oz purple potato
      meal 5
      8oz chicken
      2 english muffins
      light sugar free jelly
      1 cup broc
      meal 6
      8oz turkey
      2 english muffins
      light sugar free jelly
      9 asparagus spears
      1 bottle kumbucha
      meal 7
      2 cups egg whites
      onions and mushrooms
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    14. #4349
      Pushtoday's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Itís cool that even though energy is low, strength is still progressing.
      Looks like a fair amount of food, will both high days this week be similar in macro and caloric intake?



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    15. #4350
      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
      • 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
      Quote Originally Posted by Pushtoday View Post
      It’s cool that even though energy is low, strength is still progressing.
      Looks like a fair amount of food, will both high days this week be similar in macro and caloric intake?



      Sent from my iPhone using Tapatalk
      exactly the same. i dont know what my damn prob is man. it just takes a bit for me to get going for some reason. could be what i am thinking it is but i am not exactly sure could be something else. hell, it could be that i have been pushing and dieting damn hard for almost 6 months now haha. the added foods just make me even more hungry. it is a plus up of 800 cals only so it's really not that much at all and like i said i am starving 5 mins after i eat, so it's def stoking my metabolism something fierce
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