Follow Along G's Run to the NA's

[thudgens96]

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

yesterday

legs

stationary bike warmup
roller work
dbl leg glute bridge w/iso x10(10s)/4
seated leg curls 90x12 105x12 120x12 135x12 150x12 165x12 180x12 195x12
lying leg curls 60x10 70x10 80x10 80x20(all reps were forced negs)
ssb squats 75x8 165x8 215x8 255x8 305x8 345x8
hack w/drop set of death 180x8 270x8 360x8 450x8 ds540x8(10s)ds 450x8(10s)ds 360x8(10s)ds 270x8(10s)

done for the day. went in with some nasty cold achy knees. so def not my best session but still got a great pump and a pretty good session in. weather turned from 80s to cold as fuck, so i am paying for it. not really pain but the dull achy pain in the ass hard to get warm and going feel. pretty good day in though nonetheless.


meal 1
5 whole eggs w/light cheese
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
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

Funny how things change with age I've always worked outside. So winter was my favorite time. Cause you could always work harder to stay warm. Now no matter how hard I work I can't get warmed up.

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[guns01]

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

yesterday

legs

stationary bike warmup
roller work
dbl leg glute bridge w/iso x10(10s)/4
seated leg curls 90x12 105x12 120x12 135x12 150x12 165x12 180x12 195x12
lying leg curls 60x10 70x10 80x10 80x20(all reps were forced negs)
ssb squats 75x8 165x8 215x8 255x8 305x8 345x8
hack w/drop set of death 180x8 270x8 360x8 450x8 ds540x8(10s)ds 450x8(10s)ds 360x8(10s)ds 270x8(10s)

done for the day. went in with some nasty cold achy knees. so def not my best session but still got a great pump and a pretty good session in. weather turned from 80s to cold as fuck, so i am paying for it. not really pain but the dull achy pain in the ass hard to get warm and going feel. pretty good day in though nonetheless.


meal 1
5 whole eggs w/light cheese
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
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

[BABY1]

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

[guns01]

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

yesterday

back/bis

hand bike warmup
one arm sup pull down 30x8 40x8 50x8 60x8 70x8 80x8
meadows row 25x10 50x10 75x10 100x10 125x10
deads 135x5 185x5 225x5 275x5 315x5 265x5
machine pullovers 120x12 135x12/2
db curls 25x10 30x10/2
db hammers 30x12/3

done for the day. not a bad session at all today. felt good and strong going in and finishing up as well. if i wouldnt have squatted yesterday the deads would have most likely been probably 90lbs or more heavier. i probably could have pushed it a little more but i was getting close to failure so i didnt push with legs again tomorrow. all in all another great day in with no issues at all.

meal 1
5 whole eggs w/light cheese
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
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

[Pushtoday]

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

Yeah 4 sets of 20 reps...nuff said.


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[guns01]

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

yesterday

abs/legs

standing cable crunches 70x10/4
standing one leg leg curls 10x10 20x10 30x10 35x10 ds35x10(10s)ds 30x10(10s)ds 25x10(10s)
adductors 190x12/4
squats x10 135x8 185x8 225x20/4
lots of serious stretching

done for the day. nasty nasty pump today. the one leg curls were homemade on one of the hammer strength machines. so it wasnt the perfect angle but still hammered the piss out of them either way. squats, not really going to say anything other than almost hitting the puke bucket. i went constant tension on those as well and they were nasty. great day in.


meal 1
5 whole eggs w/light cheese
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
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

[Pushtoday]

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

Some of the best sessions are “just the basics”.


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[guns01]

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

yesterday

calves/delts/cardio

standing calf raise 355x8 390x9/6
reverse peck deck fly 75x30 90x20 105x10 120x10
db lats 25x10 30x10 35x10 40x10
bb front raise 40x12/4
20 min incline treadmill

done for the day. very basic quick and simple shoulder day. great nasty pump for it to be so low and brief on volume and they got a tad bit sore also. so it was def a good session. i needed to do intervals but all the machines were takes so i had to hit the dread mill. got it done though.


meal 1
5 whole eggs w/light cheese
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
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

[guns01]

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

yesterday

calves/chest/tris

seated calf raise ss 50x10 75x10 100x15/4ss
tibia raise ss ss50x10/4
hand bike warmup
banded hs press 25x8 50x8 75x8 100x8 125x8
incline bb press 135x20 185x20 205x20 225x20 245x4/2 (cut it short because it started to tighten up a little bit)
dips x8/3
incline pro flys 35x10/3
ind handle press downs 100x20 110x20 120x20/2
machine extensions 90x10 100x10/3

done for the day. tested it out a smidge and the pec still isnt ready to rock completely. other than that a pretty good day in the books. great pump and joints actually feel pretty good.


meal 1
5 whole eggs w/light cheese
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
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

[guns01]

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

yesterday

abs/legs

standing cable crunch w/vac 70x10/4
stationary bike warmup
glute bridges w/iso x10(10s)/4
roller work
seated leg curls dead stop 90x10 105x10 120x10 135x10 150x10 165x10 180x10 195x10
lying leg curls 80x10 100x10 120x10 ds140x10ds 120x10ds 100x10
leg press 290x8 380x8 490x8 580x8 600x8 690x8 780x8 870x8 960x8

done for the day. nothing crazy or really fancy today. good solid pump with lower end volume for the rest of the week. i was supposed to squat but my back spasamed up really bad in the shower sunday morning and it is still pretty tender and sore. so i didnt want to push it further and actually hurt it. funny thing is i wasnt doing anything but standing there rinsing off and bam almost hit the floor and it hurt ever since. all good though. good solid day either way.

meal 1
5 whole eggs w/light cheese
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
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

[Pushtoday]

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

Dammit brother.
I love the variety of exercises you do.
And the cheat....well it speaks for itself!


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[BABY1]

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

Yeah for the great log and fun ending to the day.

[guns01]

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

yesterday

legs

stationary bike warmup
glute kickbacks 80x12 90x12 100x12 110x12
db frog squats 100x12/4
walking lunges bw x40 yards for 3 rounds

done for the day. looks pretty easy plain and nothing fancy but the pump and pain was insane. after the first round of lunges the old legs did not want to bend at all. so it was def a test of pain tolerance for sure. good day in the books and cheat meal day as well.

meal 1
5 whole eggs w/light cheese
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
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
cheat meal
dlb steak and mushroom burger
fruit loop milk shake

[guns01]

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

For the lighter weight work up sets, do you move the weight slower and contract harder? (Make the weight heavier than it is) or is it just to warm the muscle for the heavier working sets?


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no not really slower. i fire it up explosively on explosive movements and hold the contraction for a sec or 2 then slowly lower the negative. when the weight gets to heavy to hold the contraction for at leas 1/2 to 1 sec i will not increase the weight any more. so in other words when form starts to compromise i will stop. also when i say explosive, it is also controlled and not jerky or crazy

[Pushtoday]

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

today

back/bis

hand bike warmup
hs iso pulldown variation 25x8 50x8 75x8/4
sm bent rows 145x10 185x10 225x10 275x10 315x10
pro grip low rows 50x10 60x10 70x10 80x10
db shrugs 3sec contraction 60x10 70x10 80x10
low back machine 180x10 195x10 210x10
db preachers 25x10/3
incline db curls 25x10/3

done for the day. pretty good day in today and moved some pretty good weight. a little bit of tight bicep issue going on but nothing serious but notable. i did run into one of the older bodybuilders in my gym that i havent seen in a few months. he walks over and asked me how much i weighed and was blown away by how much i had grown since last time i saw him. another reason it sucks to have to pull back haha. just another mental note of you cant gain forever and stay healthy and functioning properly for long periods of time. all in all a great day in the books


meal 1
5 whole eggs w/light cheese
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
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

For the lighter weight work up sets, do you move the weight slower and contract harder? (Make the weight heavier than it is) or is it just to warm the muscle for the heavier working sets?


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