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  • Page 301 of 301 FirstFirst ... 201251291297298299300301
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    Thread: Follow Along G's Run to the NA's

    1. #4501
      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
      yesterday

      abs/legs/calves

      dante vacuum 5sets 15sec

      dante 3/4 crunch 50x25 80x30
      leg extensions ss 85x20 100x20 115x20 130x15ss 145x15ss 160x15ss 180x15ss
      goblet squats ss 70x15 ss80x15 ss90x15 ss100x15
      leg press (low on plat) 200x12 300x12 400x12 500x12 cs600x12x10x9x9
      hacks 90x10 180x10 270x10 ds270x10ds 180x10ds 140x10ds 90x15
      machine toe press 170x8 190x8 210x8 230x8

      done for the day. progressing along with weights and volume is the key here. i damn crippled myself on legs last week with my first week back but i was still able to increase weight this week. i have a feeling i am going to be just as sore this week which is going to be brutal yet again. good thing is everything feels pretty damn good right now. sleeping really good for how i sleep and digestion is spot on. so we are kicking off nicely. excellent day in the week.


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      1/2 cup oats
      1 orange
      meal 2
      8oz turkey
      1 cup jasmine rice
      75g avocado
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      1/4 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4
      2 scoops whey iso
      3 cups cotton candy cereal
      1 cup coconut milk
      1 orange
      meal 5
      8oz chicken
      1 cup jasmine rice
      1 banana
      1 cup broc
      meal 6
      1 cup fage greek yogurt (2%)
      1 scoop whey iso
      30g granola
      150g berries
      meal 7
      8oz sirloin
      8oz purple potatoes
      onions and mushrooms
      1 bottle kumbucka
      cheat meal (hooters)
      strip cheese sandwich
      fries
      10 hot wings
      cotton candy blizzard
      TGBSupplements REP

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    2. #4502
      Pushtoday's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Follow Along G's Run to the NA's



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    3. #4503
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      Default Re: Follow Along G's Run to the NA's

      Your day looks most productive and filling! Great work, guns!
      Kind, creative soul, with no mean bones

    4. #4504
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      chest

      dante vaccum 5sets 15sec

      machine press 80x8 90x8 100x8 120x8 140x8 160x8 180x8 200x8 220x8 230x8 170x12
      incline machine press 205x5 240x5 270x5 275x11 185x10
      incline db hex press 30x12 45x12 55x12 65x12
      incline db pro fly 30x15 35x15/2
      cable cross 5sets 15 reps

      done for the day. super fast pace and pressed for time. so the rest between sets was only as long as it took partner to go. still able to increase weight on all my movements pretty comfortably. elbows are still feeling it a little bit but other than that nothing really bad going on. feeling good strong and getting excellent pumps. cant really ask more than that.



      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      1 cup oats
      1 orange
      meal 2
      8oz turkey
      1 cup jasmine rice
      75g avocado
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      1/4 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4
      2 scoops whey iso
      3 cups cotton candy cereal
      1 cup coconut milk
      1 orange
      meal 5
      8oz chicken
      1 cup jasmine rice
      1 banana
      1 cup broc
      meal 6
      1 cup fage greek yogurt (2%)
      1 scoop whey iso
      30g granola
      150g berries
      meal 7
      8oz sirloin
      8oz purple potatoes
      onions and mushrooms
      1 bottle kumbucka
      TGBSupplements REP

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    5. #4505
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      monday

      back

      dante vacuum 5sets 15sec

      sup grip pull downs 70x12 85x12 100x12 120x12 140x12 ds140x10ds 100x10ds 85x10ds 70x10
      meadows rows 25x10 50x10 75x10 100x10 125x10
      rack pull 135x5 225x5 275x5 315x3/10
      chins ss x10ss x10ss x8ss x8ss
      machine pull overs ss ss105x10 ss120x10 ss135x10/2

      super smooth day in the books nothing crazy and other than tender elbows nothing really to note. i could have went a bit heavier on my pulls but i will build on them, no need to go out the gate wide open.


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      1 cup oats
      1 orange
      meal 2
      8oz turkey
      1 cup jasmine rice
      75g avocado
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      1/4 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4
      2 scoops whey iso
      3 cups cotton candy cereal
      1 cup coconut milk
      1 orange
      meal 5
      8oz chicken
      1 cup jasmine rice
      1 banana
      1 cup broc
      meal 6
      1 cup fage greek yogurt (2%)
      1 scoop whey iso
      30g granola
      150g berries
      meal 7
      8oz sirloin
      8oz purple potatoes
      onions and mushrooms
      1 bottle kumbucka
      TGBSupplements REP

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    6. #4506
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Tuesday

      abs/hams/cardio

      dante vacuum 5sets 15sec

      dante 3/4 crunch 50x25 80x46
      seated leg curls 75x15 90x15 105x15 120x15 135x15 150x15 165x15
      adductor ss 190x15/5
      abductor ss ss80x15 ss90x15 ss100x15 ss110x15 ss120x15
      low box squats x10 135x6 225x6 255x6 285x6 315x6
      bulgarian split squats 30x10 50x10 70x10 ds(w/iso 10sec) 90x10ds 70x10ds 50x10ds 30x10
      20 min stepmill steady state level 7.

      done for the day. pretty good kick in the nuts session today. a tad bit slow going and running behind all day from just being lazy haha. got a really good and nasty pump and felt really good and strong. low back tightened up just a tad on the box squats but i am just getting back under the bar for the second week. still able to increase poundages or reps on all movements. so it was a good day in the books


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      1 cup oats
      1 orange
      meal 2
      8oz turkey
      1 cup jasmine rice
      75g avocado
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      1/4 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4
      2 scoops whey iso
      3 cups cotton candy cereal
      1 cup coconut milk
      1 orange
      meal 5
      8oz chicken
      1 cup jasmine rice
      1 banana
      1 cup broc
      meal 6
      1 cup fage greek yogurt (2%)
      1 scoop whey iso
      30g granola
      150g berries
      meal 7
      8oz sirloin
      8oz purple potatoes
      onions and mushrooms
      1 bottle kumbucka
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    7. #4507
      guns01's Avatar
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      Default Re: Follow Along G's Run to the NA's

      today

      calves/delts/cardio

      dante vacuum 5set 15sec

      seated calf raise 50x15 75x10 100x15 125x15
      machine shoulder press ds 60x10 80x6 90x6 100x6 120x6 140x6 160x6 180x6 100x15
      one arm db press 35x10 45x10 55x10 60x10
      reverse peck deck fly 60x30 75x25 90x20 105x15
      one arm db upright rows 20x12 25x12/3
      20 min stepmill 18 min intervals 2-1

      done for the day. shoulder only day so the pace and duration were super quick. elbows still havent adjusted to moving pretty good weight yet. not hindering my training at all but more aggervating than anything. may up my fish oil and see if that may offset it a little bit. still able to move some really good weight and chased a really good pump for the duration of training. then cardio pulled it all into my legs haha. cardio has been cut back to 20 mins 4x a week for health and wellness now. so i am basically just cruising on the cardio as training ramps back up full tilt.


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      1 cup oats
      1 orange
      meal 2
      8oz turkey
      1 cup jasmine rice
      75g avocado
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      1/4 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4
      2 scoops whey iso
      3 cups cotton candy cereal
      1 cup coconut milk
      1 orange
      meal 5
      8oz chicken
      1 cup jasmine rice
      1 banana
      1 cup broc
      meal 6
      1 cup fage greek yogurt (2%)
      1 scoop whey iso
      30g granola
      150g berries
      meal 7
      8oz sirloin
      8oz purple potatoes
      onions and mushrooms
      1 bottle kumbucka
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    8. #4508
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      saturday

      abs/legs

      dante vacuum 5sets 15sec
      dante 1.5 crunch 50x25 80x22
      leg extension 85x20 100x20 115x20 135x15 150x15 165x15 180x15 190x15
      goblet squats 75x15 85x15 95x15 105x15
      leg press 200x12 300x12 400x12 490x12 580x12 cs670x11x9x8x6
      hacks 90x10 180x10 270x10 ds360x10ds 270x10ds 180x10ds 90x21

      done for the day. no super set action today due to the gym being slammed and my wife was the only training partner. my youngest has football try outs coming up on monday so he gets out of training this weekend and week. still increasing my numbers slowly and surely and getting really good pumps. everything is moving really nice and smooth with no issues at all. good start of the week. my training week is back to starting on sat so the mrs can maximize training around work.


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      1 cup oats
      1 orange
      meal 2
      8oz turkey
      1 cup jasmine rice
      75g avocado
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      1/4 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4
      2 scoops whey iso
      3 cups cotton candy cereal
      1 cup coconut milk
      1 orange
      meal 5
      8oz chicken
      1 cup jasmine rice
      1 banana
      1 cup broc
      meal 6
      1 cup fage greek yogurt (2%)
      1 scoop whey iso
      30g granola
      150g berries
      meal 7
      8oz sirloin
      8oz purple potatoes
      onions and mushrooms
      1 bottle kumbucka
      cheat
      irish breakfast burger
      fries
      2 blue berry sweet rolls
      TGBSupplements REP

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    9. #4509
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      sunday

      calves/chest

      machine toe press 170x10 190x10 210x10 230x10
      machine press 80x8 90x8 100x8 120x8 140x8 160x8 180x8 200x8 220x8 ds240x8ds 200x8ds 160x8
      machine incline press rp 225x5 240x5 270x5 280x10 180x12
      incline db hex press 35x12 45x12 55x12 65x12
      incline db pro fly 30x15 35x15/2
      machine flys 90x15 105x15/2

      done for the day. super early day in before church. so i was feeling a little weaker than normal and a little slow getting going. we have to shop after church so the mrs wanted to knock it out first thing. still made good movements on numbers but i wasnt completely happy with the progress. the pump was also really solid. the sweet roll fuel def filled the muscles up nicely. not happy but still a good day forward.


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      1 cup oats
      1 orange
      meal 2
      8oz turkey
      1 cup jasmine rice
      75g avocado
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      1/4 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4
      2 scoops whey iso
      3 cups cotton candy cereal
      1 cup coconut milk
      1 orange
      meal 5
      8oz chicken
      1 cup jasmine rice
      1 banana
      1 cup broc
      meal 6
      1 cup fage greek yogurt (2%)
      1 scoop whey iso
      30g granola
      150g berries
      meal 7
      8oz sirloin
      8oz purple potatoes
      onions and mushrooms
      1 bottle kumbucka
      TGBSupplements REP

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    10. #4510
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      yesterday

      abs/back

      dante vacuum 5set 15sec

      standing cable crunch 70x15 85x15/3
      sup pull downs 42.5x12 50x12 60x12 70x12 80x12 60x16
      hs iso row pro grip 45x10 90x10 135x10 180x10 225x10
      hs iso low row 45x12 70x12 90x12 115x12
      trap bar deads 135x3 225x3 315x4/8

      done for the day. went to the sweat box with no ac on this nice nasty hot day. so the training session climate itself was nasty brutal. still moved some really good weight and got and kept a really good pump going. we went over to this facility for the hs machines today. so to use some specific machines we get to suffer a little extra haha. still felt good and strong and kept a really good pace for the duration. had planned on adding cardio in today but that was a no go. way to hot by the time we were done and since i have only 4 sessions a week, i can pick and choose where to put it in. another good day in.


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      1 cup oats
      1 orange
      meal 2
      8oz turkey
      1 cup jasmine rice
      75g avocado
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      1/4 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4
      2 scoops whey iso
      3 cups cotton candy cereal
      1 cup coconut milk
      1 orange
      meal 5
      8oz chicken
      1 cup jasmine rice
      1 banana
      1 cup broc
      meal 6
      1 cup fage greek yogurt (2%)
      1 scoop whey iso
      30g granola
      150g berries
      meal 7
      8oz sirloin
      8oz purple potatoes
      onions and mushrooms
      1 bottle kumbucka
      TGBSupplements REP

      https://www.tgbsupplements.com/

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    11. #4511
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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      Default Re: Follow Along G's Run to the NA's

      today

      calves/hams/cardio

      dante vacuum 5set 15 sec

      leg press calf raise 275x8 295x8 315x8 335x8
      hs seat leg curls 25x12 45x12 70x12 90x12/4
      adductors 190x15/5
      abductors 80x15 100x15 110x15 120x15 140x15
      low box squat x10 135x10 225x10 275x6 305x6 325x6
      bulgarian split squats 35x10 55x10 75x10 ds(w/10sec iso)95x10ds 75x10ds 55x10ds 35x10

      done for the day. another solo straight set day today. well one partner showed up for the death split squats which was funny. still moving with an excellent pace and keeping a nasty pump going for the duration of the session. i may add in some ghr at the end of my ham days eventually to improve them even more. i had it in mind today but after the drop set of death it's damn hard to do anything and i was a tad bit behind on my meals. so i needed to hurry so my timeline didnt get dicked up. i am now having to run my kid to football and stuff so timing has to be spot on from now on. i like sched but if my sched gets jacked up it really messes with me and i dont like it. another good day in the books.


      meal 1
      3 whole eggs
      1 cup egg whites
      2 cups spinach
      1 cup oats
      1 orange
      meal 2
      8oz turkey
      1 cup jasmine rice
      75g avocado
      1 cup green vege
      meal 3(pre)
      2 scoops whey iso
      1/4 cup cor
      1tbl spn pb
      intra
      1 scoop recovery factor x
      10g creatine
      10g eaa
      meal 4
      2 scoops whey iso
      3 cups cotton candy cereal
      1 cup coconut milk
      1 orange
      meal 5
      8oz chicken
      1 cup jasmine rice
      1 banana
      1 cup broc
      meal 6
      1 cup fage greek yogurt (2%)
      1 scoop whey iso
      30g granola
      150g berries
      meal 7
      8oz sirloin
      8oz purple potatoes
      onions and mushrooms
      1 bottle kumbucka
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    12. #4512
      Pushtoday's Avatar
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      Default Re: Follow Along G's Run to the NA's

      Nice work this week guns. And the cheat looked spot on. Some people think as kids go back to school you get more time, but thatís not the case for us either. Too much running around..Follow Along G's Run to the NA's


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    13. #4513
      BABY1's Avatar
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      Default Re: Follow Along G's Run to the NA's

      You WILL get it all done, guns...I know it! Those daily schedule change up throw us a curve so we can adapt and you do! Relentless!
      Kind, creative soul, with no mean bones

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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
      • 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
      Nice work this week guns. And the cheat looked spot on. Some people think as kids go back to school you get more time, but that’s not the case for us either. Too much running around..Follow Along G's Run to the NA's


      Sent from my iPhone using Tapatalk
      hell no man. everything timing wise has to be perfect or it dicks up the entire day. i have a specific time i want to be in bed by because i get up so early and if i have to push it for a meal. it messes up my entire system haha. only good thing about the first semester going into this school year is if he makes the football team which he should. i wont have to sit in line with the moron parents to pick him up after school. so that gives me an additional 2 hour window for shifting haha
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