Follow Along G's Run to the NA's

[Trixie]

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

You're a 'Rock Star' for sure. I'm still sore from last week.
~Trixie~

[guns01]

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

today:

legs/calves (secondary)
10 min treadmill warmup
roller work and stretching
lying leg curls 60x10/3(warmups) 100x15/6 (these got really hard really quick haha)
leg press 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x10 (cut it off there for pump day)(3 sec negs on these also)
front squats 135x10 185x10 225x10 225x10
one leg leg extensions ss 45x10ss/4
quad stretch and flex ss x15(10)/4
toe press ss 210x10ss 210x10ss 230x10ss 230x10ss
bw standing calf raise x20/4

done for the day. well pretty good day. my hams got wrecked straight up out the gate. my knee has been giving me a hard time here for the last little bit. to add insult to injury i popped my good one doing those stupid one leg leg extensions haha. just a little bit of pain but i am pretty sure not an injury. it pops in the same spot from time to time when i lock out completely like a jack ass. other than that all is rolling really well.



meal 1
protein cakes
meal 2
16oz tilapia
1/4 cup cream of rice w/natty pb and s/f jelly
intra workout
2 and half scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice w/s/f jelly
meal 4
16oz steak
meal 5
16oz ground turkey
1/2 bag brocolli

[guns01]

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

today:

delts/chest/tris (secondary)
10 min treadmill warmup
roller work
reverse peck deck 60x10/2(warmups) 75x30x25x20x15 90x10
seated db lats 20x12 25x12 30x12 30x12
ng machine shoulder press 100x10 140x10 150x10
machine press 120x10 150x10(warmup) 170x14 170x11 170x9 170x8
decline db press 65x10/3
machine flyes 120x10 135x10 150x10
one arm cable pressdowns 50x10 60x10 70x10 80x10 90x10
seated overhead rope extensions 120x10 140x10 150x10 160x10

done for the day. felt really good and strong, with everything kicking nicely once i got good and warmed up. the heat is off the charts so i have had zero issues cooling down even though i push the pace pretty quickly. both knees are super tender today but i rolled the crap out of both legs. so hopefully it will ease up


meal 1
protein cakes
meal 2
16oz tilapia
1/4 cup cream of rice w/natty pb and s/f jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice w/s/f jelly
meal 4
16oz chicken
medium green salad w/jalepeno ranch
meal 5
16oz ground turkey
1/2 bag brocolli

[MOUNTAIN-MAN]

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

Kick ass and ass for names later mr gunns

[Trixie]

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

I hope your knees are OK. Super difficult to work around those. Maybe you can go to the beach. LOL Rake says shark wrestling is the new up-and-coming sport.
~Trixie~

[gusto77]

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

I hope your knees are OK. Super difficult to work around those. Maybe you can go to the beach. LOL Rake says shark wrestling is the new up-and-coming sport.
~Trixie~

Shark wrestling may actually help him like the beach. I thought I was mr. anti- social hahaha

[guns01]

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

today:

back/bis/abs
10 min treadmill warmup
rumble roller and stretching
low cable rows(med grip) 100x10/3(warmups) 120x10 140x10 160x10 180x10
rack pulls 135x3 225x3(feeders) 315x6/4
assist wide grip chins x8/4
db pullovers 50x12 55x12 60x12 60x12
seated db curls 20x12 25x12 30x12 30x12
reverse curls 55x30x25x20x15 (these were done with 40 sec rest between)
leg raises ss x15/4ss
rope crunches ss40x15/4

done for the day. fantastic workout. the pump in my arms was so stupid i had to take my protective sleeve off after the seated db curls because it was hurting so bad. knees still hurt but they are feeling a lot better. since i will be off my feet for the majority of the day tomorrow and have an off day, i should be close to good for saturday's session


meal 1
protein cakes
meal 2
16oz tilapia
1/4 cup cream of rice w/natty pb and s/f jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice w/s/f jelly
meal 4
16oz chicken w/buffalo ranch sauce
meal 5
16oz ground turkey
1/2 bag brocolli

[gusto77]

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

today:

back/bis/abs
10 min treadmill warmup
rumble roller and stretching
low cable rows(med grip) 100x10/3(warmups) 120x10 140x10 160x10 180x10
rack pulls 135x3 225x3(feeders) 315x6/4
assist wide grip chins x8/4
db pullovers 50x12 55x12 60x12 60x12
seated db curls 20x12 25x12 30x12 30x12
reverse curls 55x30x25x20x15 (these were done with 40 sec rest between)
leg raises ss x15/4ss
rope crunches ss40x15/4

done for the day. fantastic workout. the pump in my arms was so stupid i had to take my protective sleeve off after the seated db curls because it was hurting so bad. knees still hurt but they are feeling a lot better. since i will be off my feet for the majority of the day tomorrow and have an off day, i should be close to good for saturday's session


meal 1
protein cakes
meal 2
16oz tilapia
1/4 cup cream of rice w/natty pb and s/f jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice w/s/f jelly
meal 4
16oz chicken w/buffalo ranch sauce
meal 5
16oz ground turkey
1/2 bag brocolli

How much more weight you trying to drop? When we going full beast bulk mode?

[MOUNTAIN-MAN]

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

Killing as always bro still my insperation

[guns01]

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

How much more weight you trying to drop? When we going full beast bulk mode?

between 6-8lbs depending on how i am feeling lol. i may jump in about the same time as you do and just ramp up some cardio like you are doing. may though process is once this training cycle is finished i will ramp up when my sessions go back to 4-5 day splits so i can actually get some cardio in without hammering my recovery. this 6 days a week stuff is pretty brutal and adding in 4 days of cardio may be a bit much. i will start testing it out tomorrow for a wk or so and see what the body and scale says lol. we may do some reverse modified prowler stuff when you get down here just to see what it looks and feels like.

[guns01]

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

today:

legs/calves
10 min treadmill warmup
roller work and some low back and hip stretching
lying leg curls 60x10 70x10 80x10 90x10(warmups) 130x10(5) 130x10(10) 130x10(15) 130x10(20) 130x10(25) 130x10(30) 2d number were iso holds w/resistance. i normally dont do 13s on anything but 120 was to light and 140 was way to heavy for this. so i had to progress and just went with it lol
sm lunges x12 x12 55x12 65x12 75x16 85x12 95x10
sm wide stance duck squats 225x10/4 (you have to see these to know how they are done. they also have a 2 sec hold just above para and they wreck your hams and glutes and a little quad.
bb good mornings 85x12/3
machine leg press w/toe press 230x10-10-10 270x10-10-10 (so 10 leg press then 10 toe press then 10 leg press then 10 toe press for 30 on each) no rest at all between 10s.

done for the day. no back issues at all today during training. both knees are still a little tender. no quite as painful as they were on the last leg session but still aggervated as hell. i didnt have to wrap at all today because the weights were pretty light and reps were on the higher end. overall nasty pump and a good workout. hams and glutes are probably going to be tender here for a few days but that is a good thing.


meal 1
protein cakes
meal 2
16oz tilapia
1/4 cup cream of rice w/natty pb and s/f jelly
intra workout
4 scoops intra md
meal 3
16oz ground turkey
1/4 cup cream of rice w/s/f jelly
meal 4
havent decided just yet on this one
meal 5
16oz ground turkey
1/2 bag brocolli

[Trixie]

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

Still miss my super ugly Beast Avatar. that's the guns01 I KNOW.
~Trixie~

[guns01]

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

yesterday:

chest/delts/tris/calves
10 min treadmill warmup
rumble roller work and stretching
incline db press 25x15 45x15 65x15 85x15 100x11 110x8
sm incline press 135x8 185x8 225x8 255x8 275x7
bench press 185x21 185x17 185x14
stretch pushups x14 x14 x11
db lats 20x12(10) 25x12(10) 30x12(10) 35x12(10)
db front raise 15x10 20x10 25x10
reverse peck deck 60x50/2
assist machine pressdowns 100x10 120x10/4
machine toe press 250x10/5

done for the day. moved some really heavy weight today and everything felt good and on point. got a huge abundance of cals today and yesterday since it was father's day weekend. i had 2 tripple cheese burgers and some fries with a slice of german chocolate cake and a couple scoops of ice cream as a cheat yesteday. other than the cake and ice cream the burgers where made at home so they werent to awful bad. kids and wife made me protein waffles with reese's pieces for breakfast. so that gave an even more boost of glycogen for the day.


meal 1
protein waffles w/reese's pieces
meal 2
protein cakes
intra workout
2 scoops intra md
meal 3
16oz ground turkey
1/4 cup cream of rice w/s/f jelly
meal 4
16oz grilled chicken w/ bbq sauce
meal 5
16oz ground turkey
1/2 bag brocolli

[guns01]

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

today:

back/bis/abs/calves(primary)
rumble roller work and stretching
leg raises ss x15/4ss
cable rope crunches ss30x15 ss50x15/3
one arm pron rows 40x10/3(warmups) 50x10 60x10 60x10 60x10
rack pulls 135x3 225x3 315x6/4
assist wide grip chins x8/4 used less weight than last week 80 for me
db pullovers 55x8 60x8 65x8 70x8
standing ez bar curls 75x8/6
toe press 230x10 250x10 270x10 290x10 310x10(15) last set had 15 bottom end partials.

done for the day. great session and felt really really good and strong. everything fired perfectly and i had zero issues at all. i will be doing direct ab work as a warmup for the next couple weeks till the end of this programing. change of gears and i may keep it in a bit longer depending on how i feel.



meal 1
16oz tilapia
meal 2
protein cakes
intra workout
3 scoops intra md
meal 3
16oz chicken w/buffalo ranch sauce
1/4 cup cream of rice w/s/f jelly
meal 4
16oz grilled chicken w/ bbq sauce
meal 5
16oz ground turkey
1/2 bag brocolli

[guns01]

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

today:

abs/legs (secondary)
lying machine leg raises ss 30x15ss 40x15ss 40x15ss 40x15ss
machine crunches ss40x15 ss40x15 ss40x15 ss40x15 (just throwing it out there, these sucked bad)
roller work and stretching
lying leg curls 70x15 80x15 90x15 100x15 120x10(20) 120x10(20) 120x10(20) had to make a quick toliet stop after warmups unfortunaltey. second number is iso holds with added tension
leg press 270x10 360x10 450x10 540x10 630x25 720x25 810x30 (made one of my training partners quit after the last set lol)
tom platz sissy squats on hack x12ss x15ss x20ss
hacks ss90x10 ss180x15 ss180x20
lunges on block x10 x10 with kettle bell no clue how heavy it was but the main focus was on the stretch and glute contraction any way.

done for the day. i am wasted tired after this session. those leg press were freaking grueling and the pump was stupid going into the sissys. knees are a little tender but no where near as painful as they were last week. i am looking into some of the prehab work stuff that another member posted. may be adding some of that stuff into my lineup for prehabbing and pain control.


meal 1
16oz tilapia
1/4 cup cream of rice w/natty pb and sf jelly
meal 2
protein cakes
intra workout
3 scoops intra md
meal 3
16oz chicken jalepeno ranch
1/4 cup cream of rice w/s/f jelly
meal 4
16oz turkey
meal 5
16oz ground turkey
1/2 bag brocolli