Follow Along G's Run to the NA's

[guns01]

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

today

calves/chest/tris

seated calf raise 50x10 75x15 100x15 125x15/2
flat db press 25x20 40x20 55x20 60x20 65x20 70x20
incline bb press w/ muscle rounds 135x6 185x6 225x6 mr 225x4/6 (10sec between each round)
machine press 120x8 140x8 ds160x8ds 140x8ds 120x15p
incline db pro fly 25x10/3
ind handle press down 120x12 130x12 150x12
ind handle reverse press down 120x12 140x12 150x12
assist machine press downs 120x10/3

done for the day.followed my programming setup today the way it was supposed to run and just went with much higher reps to protect the pec. yeah the pump was insanely stupid. actually pretty happy with it because it did tighten up with the pump a bit but no cramping or really bad feel going on. still wont try to push the weight at all for a bit but i can damn sure get some nasty work in anyway. that was a silly one haha. i tossed in the muscle round on the incline because that's the movement i tweaked it on and it still felt good. i also had to stop on machine press last week and didnt this week. so making progress is good.

meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 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
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb

[guns01]

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

Was this a more hammie focus session?
Do you do extensions on another day, or just didn’t do them today?


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i am back to high freq legs this week so other things will be sprinkled in on the other 2 days. so not an inch of the leg will go untouched haha

[guns01]

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

I know who your talking about those power lifters that put 5 plates per side and then I'm not sure what they are doing with it. But their knees never break a 45. Not ever even close to a 90.

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hell no man. these jack asses dont even half ass that much weight. they will do that with 225-315 and scream slam it down and then wait 10 mins to do another half ass single or double. it is comical if your not waiting on the rack. they really do think they are all that and something special but i have seem women come in and do much more weight and reps they do at half their body weight

[Pushtoday]

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

Was this a more hammie focus session?
Do you do extensions on another day, or just didn’t do them today?


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[thudgens96]

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

wouldnt be a big deal if it were actually people doing work. it was unfortunately the wanna be punk ass power lifters that just take up space. very sad group of dumb asses that think they are awesome with less than a thousand lb total. yeah they are monster power lifters. smh

I know who your talking about those power lifters that put 5 plates per side and then I'm not sure what they are doing with it. But their knees never break a 45. Not ever even close to a 90.

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[guns01]

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

That sux man 30 min for a squat rack that's crazy.

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wouldnt be a big deal if it were actually people doing work. it was unfortunately the wanna be punk ass power lifters that just take up space. very sad group of dumb asses that think they are awesome with less than a thousand lb total. yeah they are monster power lifters. smh

[thudgens96]

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

today

abs/legs

standing cable crunches 70x10/4
stationary bike warmup
roller work
dbl leg glute bridge w/iso x10(10s)/4
hs seated leg curls 25x8 50x8 70x8 95x8 115x8
lying leg curls 100x20/2
squats x8 135x8 185x8 225x8 275x8 315x8 405x8
blugarian split squats with death set 25x8 45x8 65x8 ds 85x8(7s)ds 65x8(7s)ds 45x8*7s)ds 25x8(7s)

done for the day. today was more of a sway sway day. not really bad but not really great either. felt great going in but again since it was a holiday it was balls to the wall slammed up. so after first 2 movements there was about a 30 min wait on a squat rack. so that killed the buzz and drive for the day. still got a really good pump going though and my hams are still cramping now. moved ok weight also so i really cant complain to much.


meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 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
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb

That sux man 30 min for a squat rack that's crazy.

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[guns01]

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

today

abs/legs

standing cable crunches 70x10/4
stationary bike warmup
roller work
dbl leg glute bridge w/iso x10(10s)/4
hs seated leg curls 25x8 50x8 70x8 95x8 115x8
lying leg curls 100x20/2
squats x8 135x8 185x8 225x8 275x8 315x8 405x8
blugarian split squats with death set 25x8 45x8 65x8 ds 85x8(7s)ds 65x8(7s)ds 45x8*7s)ds 25x8(7s)

done for the day. today was more of a sway sway day. not really bad but not really great either. felt great going in but again since it was a holiday it was balls to the wall slammed up. so after first 2 movements there was about a 30 min wait on a squat rack. so that killed the buzz and drive for the day. still got a really good pump going though and my hams are still cramping now. moved ok weight also so i really cant complain to much.


meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 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
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb

[guns01]

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

today

calves/arms

standing calf raise 355x10 390x8/4 with 30 sec stretches between each set
hand bike warmup
dual rope press downs 80x12 90x12 100x12 110x10 120x12/3
over head rope extension 120x12/4
db skullies 35x10/4
ez bar curls 20x10 30x10 40x10 50x10 60x10/3
machine preachers 50x10 60x10/2
incline db hammer curls 25x10/3

done for the day. went in and the bicep was tight and pulling right out of the gate. it tightened up on me when i was moving the seat on the stupid hand bike haha. nothing crazy but it did let me know it wasnt happy. it didnt impact the session at all but i also didnt get stupid either. i dont think i could have gotten to stupid either way because about 4 sets in and the pump was so bad i could barely move my arms at all. the pumps i have been getting lately are insane and add that to my loathing of arm training with a 10x pump was no fun. good day in the books


meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 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
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb

[guns01]

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

Deadlift/shrug looks fun, in a nasty sick kinda way.


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def not something you can get silly heavy on. i thought about it but 225 was pretty awful haha

[Pushtoday]

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

Deadlift/shrug looks fun, in a nasty sick kinda way.


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[guns01]

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

yesterday

calves/back

machine toe press 210x10 230x20 250x20 270x10 290x10 250x10(10s)x10(10s)x10(10s)
hand bike warmup
sup grip low rows 55x10 70x10 85x10 120x10 160x10 180x15ds 120x10ds 100x10s iso
sm bent rows 145x10 195x10 245x10/3
deadlift/shrug 135x8d x24s 185x8d x25s 225x8d x24s (every dead lift rep 3 shrugs were completed)
one arm sup pull downs 50x10/3

\done for the day. nice brutal kick in the ass day today. lots of volume and a great pump. the deadlift shrugs were very interesting. all in all a good day in and no issues at all.

meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 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
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb

[guns01]

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

That blows brother take it easy don't rush things. Is it time for a massage

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yep that some graston and maybe some cupping is in the future

[guns01]

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

Chest is still acting up huh?
You seem to be a pro at working around small nagging injuries. What’s the plan, slow and steady gradual work up?


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keep flushing it with blood for the next 3-4 weeks at a minimum. i am pretty sure i stopped it just short of getting hurt bad but it is still not ready to go.

[thudgens96]

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

That blows brother take it easy don't rush things. Is it time for a massage

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