Follow Along G's Run to the NA's

[guns01]

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

yesterday

calves/chest/delts/cardio

standing calf raise 315x10 335x10(10s)x10(10s)x10(10s)/4
5 min hand bike warmup
db twist press 25x8 35x8 40x8 45x8 50x8/3
cable cross ss no clue what the weight was but x8/4ss
dips ss ss x8/4
TRI SETS
db front raise ts 20x8/4ts
db lats ts 25x8/4ts
band rear delt ts ts x5/4
12 min step mill intervals 2-1

done for the day. stupid stupid cold today so getting going and warmed up was a pain in the ass. so cold that everything is super tight. all in a ll a good secondary workout though and got a good pump going. no issues at all other than taking forever to warmup. i have been using the hand bike as a part of my upper body workout. pumps your arms shoulders and lats up quick


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 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 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

Muscle rounds deads I think I know what your doing here, but would you mind explaining?

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a muscle round is a technique to keep you safe while still getting stimulus and volume in and not put you at risk of injury. it can be used on pretty much any movement also. what you do is you take a weight that you can do 15 reps with perfect form. with that weight you do 6 sets of 4 with 10 seconds of rest in between each set. so instead of getting 15 resp you get 24. it is a serious test of mental toughness with deads and squats haha

[thudgens96]

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

yesterday

abs/back

5 min hand bike warmup
standing cable crunch 70x10/4
wide grip pulldowns 70x8 85x8 100x8 120x8/4
chins (tried them normal and it was a no go/switched to ng and was fine) x8/4
elevated low rows 100x10 120x10 140x10 160x10
db rows 55x8 65x8 80x8 95x8
MUSCLE ROUNDS deads
deads 135x2 185x2 225x2 275x2 315x4/6 (10sec between sets)

done for the day. really good day in. only issue i had was i figured out real quick that the bicep is not ready for chins with a pronated grip. as soon as i started to pull up it said hell no. so i cut it and did them neutral grip instead. so then it was all good. funny pulldowns are fine but chins are not. all good though work around it. i also went easy on the db rows as well just to be safe and didnt have any issues at all, so i could have went a tad bit heavier. great day all around.


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 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 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

Muscle rounds deads I think I know what your doing here, but would you mind explaining?

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[guns01]

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

yesterday

abs/back

5 min hand bike warmup
standing cable crunch 70x10/4
wide grip pulldowns 70x8 85x8 100x8 120x8/4
chins (tried them normal and it was a no go/switched to ng and was fine) x8/4
elevated low rows 100x10 120x10 140x10 160x10
db rows 55x8 65x8 80x8 95x8
MUSCLE ROUNDS deads
deads 135x2 185x2 225x2 275x2 315x4/6 (10sec between sets)

done for the day. really good day in. only issue i had was i figured out real quick that the bicep is not ready for chins with a pronated grip. as soon as i started to pull up it said hell no. so i cut it and did them neutral grip instead. so then it was all good. funny pulldowns are fine but chins are not. all good though work around it. i also went easy on the db rows as well just to be safe and didnt have any issues at all, so i could have went a tad bit heavier. great day all around.


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 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 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

[Pushtoday]

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

You are a machine sir.
Happy New Year


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[guns01]

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

yesterday

calves/arms/cardio

seated calf raise 70x10 95x10 120x25/4
seated db curls w/partials 5x10 10x10 15x10 20x10 25x8+4 30x9+4/3
incline db concentration curls 15x8/4
reverse bb curls 40x10/4
ind handle press downs 100x12 120x12 140x12 150x12
tate press 30x15/4
one arm overhead db extension 30x10/4
12 min step mill intervals 2-1

done for the day. i did half a chest and shoulder workout on sat that got cut short. had to leave to help out a friend in need. so i didnt record it and since we are high freq on that one i didnt sweat it. actually was able to move some good weight with what we got done. the arm session went well also. i got up to a pretty good weight with the bicep area only tightening up on one set. so i would say it isnt 100% healed up but it is safe enough to go a little harder. great pump and great work. in bed before 9 last night, so my sched is still on track haha oh and on the cheat i had sat i had a steak sandwich that was loaded up with jalepenos and it set my guts and ass on fire. it was delicious but def a bad choice


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 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 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

[thudgens96]

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

that's great man. now you have something to hold you accountable.

as for the weight. the day after my low cal off day i am hitting 268-269 and the rest of the week i am running around 273-275. not to shabby right now

Very nice i thought you had got it back fast and going forward. Keep kick in ass cause it's your day in day out never missing that makes me think I can get back to it.

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[guns01]

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

It has been flippin cold here to brother think it was 16° this morning. Curious what your weighing now days brother. I've picked a show may 5th. Pretty excited. It's a show I've wanted to do for a couple of years now.

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that's great man. now you have something to hold you accountable.

as for the weight. the day after my low cal off day i am hitting 268-269 and the rest of the week i am running around 273-275. not to shabby right now

[thudgens96]

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

It has been flippin cold here to brother think it was 16° this morning. Curious what your weighing now days brother. I've picked a show may 5th. Pretty excited. It's a show I've wanted to do for a couple of years now.

Sent from my SM-S975L using Tapatalk

[guns01]

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

yesterday

calves/chest/delts/cardio

standing calf raise 315x10 355x10 390x8/4
machine press 80x8 100x8 120x8 130x8 140x8 150x8
hex press 40x8 45x8/3
machine flys 90x10/3
reverse peck deck fly 75x15/3
db lats 25x8/3
db front raise 20x8/3
12 min step mill intervals 2-1

done for the day. super super cold today and it doesnt normally get that cold in my area. so going in it was nasty achy and a chore to get nice and warmed up. good thing it was a secondary day because their was no way i could have went heavy safely at all. still got a good pump going and got in a pretty good workout. i am pretty sure i got my hydration and everything back in order from the gut debacle. i am feeling pretty good now.


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 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 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

guns, when it hurts work harder,lol. This looks like your thing?

Geez...I was grimacing just reading the session.
I think BABY1 is right.



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it is def a test of how much pain you can endure and tolerate. it is one hell of a great technique to use when you cant go so heavy. and i of course love the pain and punishment haha. it is def more fun to do to someone else though and that usually ends up being the mrs

[Pushtoday]

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

Geez...I was grimacing just reading the session.
I think BABY1 is right.



Sent from my iPhone using Tapatalk

[BABY1]

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

guns, when it hurts work harder,lol. This looks like your thing?

[guns01]

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

yesterday

abs/legs

standing cable crunches 70x10/4
5 min stationary bike warmup
roller work
dbl leg glute bridge w/iso x10(10s)/4
adductors 190x10 180x10 235x10/4
occluded lying leg curls 60x10 70x10 80x10 os 90x35x20x15x12 (10s between sets)
occluded leg extensions 80x10 105x10 os 120x31x15x12x12 (10sec between sets)
occluded leg press 290x10 380x10 470x10 os 560x30x20x15x15 (10s between sets)
front squats 90x10 180x10 270x10

done for the day. one hell of a nasty painful day today. joints were a little dry and tender today so i decided to go all out on occluded work. yeah it sounded good in my head and on paper but not so much when it got going. if you want to test your pain tolerance this is the one for you. it is nasty. good day in and it went pretty quick.


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 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 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

where is the chocolate cake

no goodies at all for this guy. the plan for the christmas was to eat whatever i wanted for 2 days and that got shut down. i did get a couple doughnuts in on christmas eve before it got me though haha