Follow Along G's Run to the NA's

[guns01]

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

yesterday

off/rehab

day off yesterday and pt appointment. she tore me up both in the arm shoulder pec and my mid back issue. so today i am sore and beat up from the session. cool thing is she dug in the arm all over and didnt feel any tears gaps or holes. so it should be good to go i hope. trap back area still is pretty busted up and she said it is full of inflammation and that i may need to go and get adjusted in case it is my spine. i will let it heal and rest before i do that though


meal 1
5 whole eggs
4 slices ez bread
1tbl spoon pb
1/2tbl spn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
8oz sirloin
large green salad with lots of color
meal 4
8oz sirloin
8oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut

[thudgens96]

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

no prob man. as you can see from the last year or 10 i am the master of figuring out and working around injury haha

Well my friend I pray that you are never injured again but I am happy to learn from your expierience.

Sent from my SM-S975L using Tapatalk

[guns01]

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

Thank you sir I appreciate all your help.

Sent from my SM-S975L using Tapatalk

no prob man. as you can see from the last year or 10 i am the master of figuring out and working around injury haha

[thudgens96]

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

well if the pain is gone and it's numb i would say that he has helped it from being pressed on a little bit. i am no doc but that's what i would think. as for training i wouldnt load your spine at all but still flush it and your legs with blood. i would try to do it every day to if you can. hypers reverse hypers etc... for the lower back. i wouldnt try to do any lying leg curls at all till it's healed up though. when you are going to flush the lower back out do it at the end of your training and give yourself about 10 mins before you have to leave. idk now many times i have had to drive on one hip with the seat laid all the way back or even pulling over and laying back in the seat on my side. it's a ***** when you first start out but trust me it will help eventually. just have to get through the initial discomfort

Thank you sir I appreciate all your help.

Sent from my SM-S975L using Tapatalk

[guns01]

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

Nice one brother. Got a question for you my friend my left leg has more numbness than pain now. What are your thoughts training while it's numb feeling.

Sent from my SM-S975L using Tapatalk

well if the pain is gone and it's numb i would say that he has helped it from being pressed on a little bit. i am no doc but that's what i would think. as for training i wouldnt load your spine at all but still flush it and your legs with blood. i would try to do it every day to if you can. hypers reverse hypers etc... for the lower back. i wouldnt try to do any lying leg curls at all till it's healed up though. when you are going to flush the lower back out do it at the end of your training and give yourself about 10 mins before you have to leave. idk now many times i have had to drive on one hip with the seat laid all the way back or even pulling over and laying back in the seat on my side. it's a ***** when you first start out but trust me it will help eventually. just have to get through the initial discomfort

[thudgens96]

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

today

legs/abs/cardio/rehab

5 min stationary bike
roller work
lying leg curls warmup 60x10 70x10 80x10 90x10
TRISET
glute kick backs 80x10ts 100x10ts 100x10ts 100x10ts
stiff leg deads ts ts145x10/4ts
lying leg curls ts ts100x10/4
walking lunges x10/3
ez bar curls 20x50
30 min incline tread mill

done for the day. finishing out the week with another leg day. of course with the triset huffing and puffing with a nasty painful pump. i kept the weight on the light end because that's what i am supposed to be doing and squeezing the hell out of everything. i am trying to keep from pushing to hard on these high freq body parts and getting hurt again. i can almost guarantee that's what my issue is with the arm. good productive day in the books though


meal 1
5 whole eggs w/light cheese
1 cup spinach
2 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
8oz sirloin
large green salad with lots of color
meal 4
8oz sirloin
8oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut

Nice one brother. Got a question for you my friend my left leg has more numbness than pain now. What are your thoughts training while it's numb feeling.

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

legs/abs/cardio/rehab

5 min stationary bike
roller work
lying leg curls warmup 60x10 70x10 80x10 90x10
TRISET
glute kick backs 80x10ts 100x10ts 100x10ts 100x10ts
stiff leg deads ts ts145x10/4ts
lying leg curls ts ts100x10/4
walking lunges x10/3
ez bar curls 20x50
30 min incline tread mill

done for the day. finishing out the week with another leg day. of course with the triset huffing and puffing with a nasty painful pump. i kept the weight on the light end because that's what i am supposed to be doing and squeezing the hell out of everything. i am trying to keep from pushing to hard on these high freq body parts and getting hurt again. i can almost guarantee that's what my issue is with the arm. good productive day in the books though


meal 1
5 whole eggs w/light cheese
1 cup spinach
2 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
8oz sirloin
large green salad with lots of color
meal 4
8oz sirloin
8oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut

[thudgens96]

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

today

abs/calves/back/tri/cardio

incline sit ups x10/4
standing calf raise 315x10 355x10(10s)x10(10s)x10(10s)/4
cable pull overs 100x12 110x12 120x12/4 (little pull on the arm but not bad)
v bar press downs 120x15 140x15 150x15 160x15
overhead tri extensions 100x12 120x12/4
rehab db curls 15x50
30 min incline treadmill

done for the day. just more of a misc type of day to get in and move some blood around since i cant train back. i did get the bright idea that i can do cable or machine pull overs without any stress on my arm. so hell yeah i tossed them in but didnt get to silly. i also put the tris in just for shits and giggles to push some blood in as well. so all in all just a blood day with nothing really special. that and the rehab db curls are brutal painful with such high reps. one set and it is full and painful.


meal 1
5 whole eggs w/light cheese
1 cup spinach
2 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
8oz sirloin
large green salad with lots of color
meal 4
8oz sirloin
8oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut

You the man brother you'll find a way to get it done.

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

abs/calves/back/tri/cardio

incline sit ups x10/4
standing calf raise 315x10 355x10(10s)x10(10s)x10(10s)/4
cable pull overs 100x12 110x12 120x12/4 (little pull on the arm but not bad)
v bar press downs 120x15 140x15 150x15 160x15
overhead tri extensions 100x12 120x12/4
rehab db curls 15x50
30 min incline treadmill

done for the day. just more of a misc type of day to get in and move some blood around since i cant train back. i did get the bright idea that i can do cable or machine pull overs without any stress on my arm. so hell yeah i tossed them in but didnt get to silly. i also put the tris in just for shits and giggles to push some blood in as well. so all in all just a blood day with nothing really special. that and the rehab db curls are brutal painful with such high reps. one set and it is full and painful.


meal 1
5 whole eggs w/light cheese
1 cup spinach
2 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
8oz sirloin
large green salad with lots of color
meal 4
8oz sirloin
8oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut

[guns01]

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

today

legs/cardio

5 min stationary bike
roller work
one leg glute bridge w/iso x10(10s)/2
dbl leg glute bridge w/iso x10(10s)/2
hs seated leg curls 25x8 50x8 75x8 100x8/4
bb stiff leg dead 45x10 95x10 145x10 195x10 195x10
elevated sm lunges 45x10 95x10/3
leg press 180x15 270x15 360x15/3 (these were feet close together and at the bottom of the platform)
db curl rehab 10x50
30 min incline tread mill

done for the day. not a bad day today. got a painful sick pump going with the higher end rep ranges and lunges. i am probably going to be a little bit sore tomorrow since i havent done lunges in a bit. mid of the week leg day number 2 so this was an easy no failure one with a little more emphasis on hams. all in all a good one in the books.


meal 1
5 whole eggs w/light cheese
1 cup spinach
2 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
8oz sirloin
large green salad with lots of color
meal 4
8oz sirloin
8oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut

[guns01]

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

today

abs/calves/delts/cardio

machine crunches 80x10/4
seated calf raise ss 75x10 150x15/4ss
tibia raise ss ss75x10/4
bent db rear lats 10x15 15x15 20x15 25x15/3
heavy db lat swings 40x25/4
db front raise 10x10/4 (being careful with these)
db curls 10x50
30 min incline tread mill

done for the day. not to bad of a session today at all. got a great pump going, no pain in the shoulder or bicep at all with any of the work i did. so i am damn happy with that. got the note to go into high freq leg block for now and do some super super light db curls and db front raises ed. thats to flush new good blood out and all the waste and nasty out from healing. i should be good to start some super super light back work in a week or two. loading anything above my head and pulling is still a little tender. so i am not pushing it.


meal 1
5 whole eggs w/light cheese
1 cup spinach
2 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
8oz sirloin
large green salad with lots of color
meal 4
8oz sirloin
8oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut

[thudgens96]

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

yeah man. got that from a blast back in 05-06 that jacked up my lower back pretty good. mine started out that way and then moved into getting spasms so bad that i would be walking and hit the ground. that and leg foot would go numb from time to time. i took almost an entire year and a half going through therapy and did all the crap those fools told me to do and not to do and it never really got any better. that was until i started doing hypers every single day regardless of how my back was feeling. at the end of every workout i would do 4-6 sets of 10-20. sometimes it hurt so bad i would have to lay on the floor for it to relax after doing them before i could leave. month or so of doing that i added sqauts and deads back in and it got as good as it is going to. i still have flare ups from time to time. biggest thing that helps me keep it healthy now is i roll before every leg and back day and i get graston work done at least once a month. the graston or instrument assisted soft tissue mobiliazation work is something that will pay off big time at getting it back good to go.

Making my appointment in the morning.

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

calves/chest/tris/cardio

standing calf raise 335x10 355x10(10s)x10(10s)x10(10s)/4
machine press 80x8 100x8 120x8 140x8 160x8 180x8 200x8 (didnt push it bicep was pulling a little)
incline bb press 165x12 185x10 225x10 135x30 (bicep and delt tightened up real bad on the 225 so i shut it off)
flat db fly (just to push a little more blood in) 5x30/1
overhead tri extensions 60x12 80x12 100x12 120x12
dual rope press downs 80x12/4
30 min incline tread mill

done for the day. not to bad of a day today got a pretty good pump going. i am being super super cautious and easy obviously so when either the bicep or the area it connects to the shoulder tightens up or i get any pain at all i shut it down. i felt it much more in the inclines than anything and the flys i could feel it pulling. still training though.


meal 1
5 whole eggs w/light cheese
1 cup spinach
2 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
8oz sirloin
large green salad with lots of color
meal 4
8oz sirloin
8oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut

[guns01]

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

I understand brother. Have you ever had any sciatic nerve issues. If you have not you don't want any. Actually thought I was having knee problems and then all of a sudden the pain shot into my foot then it was in the middle of my thigh then in my hip. This morning it is high on my calf. The pain is hard to describe. More like a pressure that just continues into pain. And it feels like it's going to explode from the pressure

Sent from my SM-S975L using Tapatalk

yeah man. got that from a blast back in 05-06 that jacked up my lower back pretty good. mine started out that way and then moved into getting spasms so bad that i would be walking and hit the ground. that and leg foot would go numb from time to time. i took almost an entire year and a half going through therapy and did all the crap those fools told me to do and not to do and it never really got any better. that was until i started doing hypers every single day regardless of how my back was feeling. at the end of every workout i would do 4-6 sets of 10-20. sometimes it hurt so bad i would have to lay on the floor for it to relax after doing them before i could leave. month or so of doing that i added sqauts and deads back in and it got as good as it is going to. i still have flare ups from time to time. biggest thing that helps me keep it healthy now is i roll before every leg and back day and i get graston work done at least once a month. the graston or instrument assisted soft tissue mobiliazation work is something that will pay off big time at getting it back good to go.

[thudgens96]

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

i am pretty sure it was either a serious strain or a partial tear. it feels a whole hell of a lot better now though. i am optimistic because i got zero bruising but i will damn sure be letting it heal up completely before getting stupid again though.

I understand brother. Have you ever had any sciatic nerve issues. If you have not you don't want any. Actually thought I was having knee problems and then all of a sudden the pain shot into my foot then it was in the middle of my thigh then in my hip. This morning it is high on my calf. The pain is hard to describe. More like a pressure that just continues into pain. And it feels like it's going to explode from the pressure

Sent from my SM-S975L using Tapatalk