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

    1. #4501
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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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
      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

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    2. #4502
      Pushtoday's Avatar
      Pushtoday is online now Platinum
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      is staying focused.
       
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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
      BABY1's Avatar
      BABY1 is online now Mrs FUZO
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      is is planting seeds
       
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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
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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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

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    5. #4505
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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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

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    6. #4506
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
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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
      guns01 is offline ADMINISTRATOR
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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
      • Follow Along G's Run to the NA's
      • 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

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