Follow Along G's Run to the NA's

[guns01]

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

yesterday:

legs/eccentricless cardio (deloading)
10 min treadmill warmup
rumble roller work
lying leg curls 60x10 80x10 90x10(warmups) 100x10 110x10 120x10 120x10 120x10 120x10
adductors 100x10 140x10 190x10 190x10
squats(explosive) 135x6 185x6 225x6 245x6 275x6 295x6 315x6 (nice and easy no real issues and only wrapped 315)
machine leg press 1/2stack x20 3/4 stack x20 stack x20 stack x20. i am pretty sure the stack was over 300lbs
reverse prowler drags for about 40 yards 5 rounds

done for the day. started deloading for the next 1-2 wks depending on how i feel. so it will be somewhat nice and easy for a brief amount of time before firing it all back up nasty again


meal 1
16oz tilipia
1/2 cup cream of rice w/pb and jelly
meal 2
protein cakes
intra
4 scoops intra md(prob should have only used 2 because of deloading)
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz monster cheese burger
fries
coconut layer cake
meal 5
16oz chicken

[gusto77]

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

yesterday:

legs/eccentricless cardio (deloading)
10 min treadmill warmup
rumble roller work
lying leg curls 60x10 80x10 90x10(warmups) 100x10 110x10 120x10 120x10 120x10 120x10
adductors 100x10 140x10 190x10 190x10
squats(explosive) 135x6 185x6 225x6 245x6 275x6 295x6 315x6 (nice and easy no real issues and only wrapped 315)
machine leg press 1/2stack x20 3/4 stack x20 stack x20 stack x20. i am pretty sure the stack was over 300lbs
reverse prowler drags for about 40 yards 5 rounds

done for the day. started deloading for the next 1-2 wks depending on how i feel. so it will be somewhat nice and easy for a brief amount of time before firing it all back up nasty again


meal 1
16oz tilipia
1/2 cup cream of rice w/pb and jelly
meal 2
protein cakes
intra
4 scoops intra md(prob should have only used 2 because of deloading)
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz monster cheese burger
fries
coconut layer cake
meal 5
16oz chicken

I've def seen that workout before. I'm starting my blast a day early so a slight front load here the first week lol. We starting out 12 seeker after this deload? I'll send that out to you when I get back.

[guns01]

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

I've def seen that workout before. I'm starting my blast a day early so a slight front load here the first week lol. We starting out 12 seeker after this deload? I'll send that out to you when I get back.

yessir, i am figuring i will be ready to fire it up after 2 wks at the most. i actually feel pretty good but i do want to give the old joints a little small break and also your additions time to kick in.

[Trixie]

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

yesterday:

delts/chest/tris
10 min treadmill warmup
rumble roller work
reverse cable lats 25x20/2(warmup) 30x25 35x20 40x12
seated db lats 20x10 25x10 30x10
chest machine press 80x8 110x8 140x8 170x8 200x8 220x8
flat db press 65x12 75x12 75x12
sm incline press 225x8/3 (long pause 2 in off chest every rep)
lying db extensons 35x10 40x10 50x9 45x9
reverse sb cable extensions 100x10 120x10 140x10ds 100x14 (did these super quick cause a trainer and her client were waiting on the machine)

done for the day. nothing spectackular to note today. i aggervated my shoulder a little last night jack assing around but nothing major it is a little tender but i dont think i hurt it. i did do a couple pics yesterday with one of the ladies we train with every now and then and my arms are bigger than her head. that was kind of funny.

meal 1
16oz tilipia
1/2 cup cream of rice w/pb and jelly
meal 2
protein cakes
intra
2 and half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz chicken
1/4 cup cream of rice
meal 5
16oz chicken

You're the hottest guy I know!!! But

[Trixie]

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

You guys wait til I leave to do the gym selfies?!? Whatever dude lol

We'll do them while you are here gusto. I didn't even get a single pick with my main man. You think I could get at least one pic after travelling almost 3k miles to get there and see him.
~Trixie~

[guns01]

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

today:

chest/delts
10 min treadmill warmup
rumble roller work
rotator cuff work
hex press 25x10 35x10 45x10 55x10 60x10
pec minor dips x20 x21 x23
flat db twist press ss 60x10ss/3
banded over and backs ss x10/3
db lat swings ss 50x30ss/4
spider walks ss x3/4
banded face pulls x20/3 (i was actually failing on these cause my shoulders were absolutely done)

done for the day. nothing major to note today. got in and knocked this one out really quick and got a really good pump.

meal 1
16oz tilipia
1/2 cup cream of rice w/pb and jelly
meal 2
protein cakes
intra
2 scoops intra md(prob should have only used 2 because of deloading)
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz turkey
1/4 cup cream of rice
meal 5
16oz chicken

[guns01]

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

today:

back/calves (deloading)
10 min treadmill warmup
rumble roller work
med ng seated cable rows 100x10 120x10/2(warmups) 140x10 160x10 180x10 200x10
sb cable pullovers 55x10 70x10/3
swiss bar pulldowns 100x10 120x10 140x10 160x10 (actually felt pretty light today)
one arm sup pulldowns 40x10 50x10 60x10/2

done for the day. again deloading so nothing really to note training wise other than felt stronger than usual. i did have a small issue last night in bed with my left glute. i brought my left leg up frog style and i will be damned if i didnt get the sharpest pain and burning in my glute running down and through my hamstring. shit hurt bad and it must be something going on with my sciatic nerve in there. no other issues since last night but i really havent messed with it other than rolling it out. i also stayed up till midnight watching the fights which i never do and i am now paying for that badly. i am wasted tired haha and i knew better.

meal 1
16oz tilipia
1/2 cup cream of rice w/pb and jelly
meal 2
protein cakes
intra
2 scoops intra md(prob should have only used 2 because of deloading)
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz ground beef taco style w/cheese and salsa
2 carb smart tortilla shells
meal 5
16oz chicken

[guns01]

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

yesterday:

cardio/abs/calves

leg raise machine ss 40x15/4ss
crunches ss x15/4
15 min intervals 2-1 intervals on stepmill
toe press on leg press 225x10/4 i held each contraction for 10 secs. these sucked extra bad because my calves were pumped already from the intervals

done for the day


meal 1
16oz tilipia
1/2 cup cream of rice w/pb and jelly
meal 2
protein cakes
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz chicken
8oz sweet potato fries
meal 5
16oz chicken

[guns01]

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

today:

arms/cardio (deloading)
10 min treadmill warmup
roller work
rope pressdowns 60x15 80x15/2 warmups
rope pressdowns gs 100x8gs 120x8gs 140x8gs 150x8gs
pro kickbacks gs gs20x8/4gs
bench dips gs x8/4gs
standing ez curls gs 75x8gs 75x8gs 105x8gs 105x8gs
db hammers gs 30x8gs 35x8gs 40x8gs 40x8gs
rope hammer curls gs 100x8 gs120x8 gs120x8 gs120x8
15 min stepmill intervals 2-1

done for the day. i forgot to roll yesterday so the legs and it bands were a bit tight going into today. good times

meal 1
16oz tilipia
1/2 cup cream of rice w/pb and jelly
meal 2
protein cakes
intra
2 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz ground beef
8oz red potatoes
meal 5
16oz chicken

[gusto77]

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

today:

arms/cardio (deloading)
10 min treadmill warmup
roller work
rope pressdowns 60x15 80x15/2 warmups
rope pressdowns gs 100x8gs 120x8gs 140x8gs 150x8gs
pro kickbacks gs gs20x8/4gs
bench dips gs x8/4gs
standing ez curls gs 75x8gs 75x8gs 105x8gs 105x8gs
db hammers gs 30x8gs 35x8gs 40x8gs 40x8gs
rope hammer curls gs 100x8 gs120x8 gs120x8 gs120x8
15 min stepmill intervals 2-1

done for the day. i forgot to roll yesterday so the legs and it bands were a bit tight going into today. good times

meal 1
16oz tilipia
1/2 cup cream of rice w/pb and jelly
meal 2
protein cakes
intra
2 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz ground beef
8oz red potatoes
meal 5
16oz chicken

Think I'm gonna join ya and do a small deload next week. I've been feeling a bit run down since 4th of July weekend haha. Did some rack pulls with 495 today though... Def think I need to take it easy next week though.

[guns01]

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

today:

abs/cardio/calves(deloading)
leg raises x15/4ss
rope crunches ss ss40x15 ss40x15 ss50x15 ss50x15
15 min stepmill intervals 2-1
toe press 230x20ts 250x20ts 290x20ts 310x20ts (working stretch to midpoint)
bw calf raise ts x20/4ts
tibia raise ts 40x44 40x35ts 40x23ts 40x20

done for the day. nothing crazy just some ab work cardio and calves. the calf pump after those intervals is already stupid but adding training after makes it extra interesting. i am wondering if i can hammer them like this every now and then to shock them to grow even more so. legs are pumping up quite a bit doing the intervals also which i really dont care to much for since i already slay them twice a wk already. good times and i hate cardio and abs haha

meal 1
16oz tilipia
1/2 cup cream of rice w/pb and jelly
meal 2
protein cakes
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz chicken
8oz red potatoes
meal 5
16oz chicken

[Trixie]

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

You are the MAN. You kill yourself every day! I have to say the amount of abs you have ben doing is EPIC.
~Trixie~

[guns01]

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

today:

legs/eccentricless cardio (deloading)
10 min treadmill warmup
roller work
seated leg curls 90x10 105x10 120x10(warmups)135x10 150x10 165x10 180x10 195x10
abductors 120x10 170x10 190x10 190x10
squats 135x10 185x10 225x6 255x6 275x6 295x6 315x6 (these were very light and smooth as hell today)
machine leg press 315x20 390x20/3
prowler pulls x20 yards x4
reverse prowler drags x20 yards x4 rounds

done for the day. actually felt pretty damn good until i got up this am and my back was stiff as hell. no issues training today but it is def feeling a tad bit ill tempered. if i were a beating man i would almost put money on the interval cardio aggervating it. i will know for sure when i change to lss this week and see if it eases up. everything else is great for the time being haha


meal 1
16oz tilipia
1/2 cup cream of rice w/pb and jelly
meal 2
protein cakes
intra
2 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz chicken
8oz red potatoes
meal 5
16oz chicken

[guns01]

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

today:

chest/delts (deload)
10 min treadmill warmup
roller work
machine chest press 80x10 110x10 140x10 170x10 200x10 230x10(barely)
db hex press 65x12/4 (these were borderline failure the whole time)
machine flyes ss 105x10ss 120x10ss 135x10ss
banded over and backs ss x10/4
reverse peck deck 60x30 75x30 75x30
db lats 25x10 30x10 35x10 40x10 (surprised how easy 40 was)
6 ways 10x10/3

done for the day. back still hurts but not anywhere near as bad as i thought it was going to be. good news is the squats didnt aggervate it any more than it already was so that is a big plus, that and i can stand up all the way straight so it isnt to bad lol. yesterday started my final week of delaoding before firing it back up again this upcoming saturday

meal 1
16oz tilipia
1/2 cup cream of rice w/pb and jelly
meal 2
protein cakes
intra
2 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz chicken
2 cups basmatti rice
meal 5
16oz chicken

[guns01]

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

today:

back/calves (deloading)
10 min treadmill warmup
rumble roller work
giant sets
sm bent row 95x10 95x10 115x10(warmups) gs 185x8gs 255x8gs 325x8gs 325x8gs
db pullovers gs gs60x8 gs65x8 gs70x8 gs75x8
kettle bell row gs x8 (heavy, i have no idea what the weight was but it was good haha)
banded face pulls gs x8/4
TRI SETs
one arm sup pulldowns 40x8ts 50x8ts 60x8ts 60x8ts
bth pulldowns ts ts120x8/4
ng machine pulldowns ts 120x8 ts140x8 ts140x8 ts140x8
toe press 270x20ts 310x20ts 370x20ts 390x20ts (working stretch to mid point) did a double drop on last set down to 190 for an extra 20 reps
bw standing raise x25/4ts
tibia raises ts40x54 ts40x50 ts40x44 ts40x35

done for the day. lower back was a little sore going in but once i was warmed up i didnt have any issues at all. felt really good and strong today and pumped up really quickly. i could see a huge difference in my back today for some reason. much bigger denser and fuller than usual. i actually moved more weight than i should have for deloading but it felt good so i went ahead and poured it on. i am contemplating cardio again tomorrow but i have a really good feeling that's what is making my back pissed off at me. i am also back up to 265 even with the added in cardio and very small adjustments in carbs. the beta alinine and creatine must be doing something.

meal 1
16oz tilipia
1/2 cup cream of rice w/pb and jelly
meal 2
protein cakes
intra
2 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz chicken
2 cups basmatti rice
meal 5
16oz chicken