Follow Along G's Run to the NA's

[guns01]

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

today

abs/calves/back/cardio

leg raise ss x10/4ss
incline situps ss x10/4
machine toe press ss 210x10ss 230x10x10p(10s)ss 250x10x10p(10s)ss 270x10x10p(10s)ss 290x10x10p(10s)ss
tibia raise ss ss50/5
one arm bb rows x8 25x8 50x8 75x8 100x8 110x8 120x8/3
pull downs 85x8 100x8 120x8 140x8 160x8ds 100x6 (wasnt getting a very good squeeze on that last set so i dropped back down and finished it out)
low rows 140x6 160x12 140x12/3 (same as pull downs wasnt getting a good squeeze so lowered the weight a bit)
db shrugs 50x10/3
hypers x25/4
12 min step mill intervals 1-1

done for the day. had a very very late night so i was running on very very little sleep. maybe 2 hours at best so i figured it would be a complete shit workout. turned out that it wasnt too bad at all, everything felt good and ran smoothly for the most part. i def got a hell of a dip in strength but all the contractions and pump were good. so i really cant complain to much about that one. i am fighting the hell out of a stiff neck also. idk if i slept funky or the shrugs from my last workout but i went really light on them today and just tried to get some blood in there to clean it out. all in all a pretty good and solid session in. least favorite day on deck tomorrow with arms. oh yeah i need to note that my abs locked up again today pretty bad after my first set of the super set. that's two damn days in a row. they are a tad tender from yesterday also but obviously either my electolytes are off or i am not as well hydrated as i feel i am. it takes almost half a gallon of intra before them puppies will release. those cramps suck ass too.


meal 1
4 whole eggs w/light cheese
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
intra
3 scoops peri md 10g creatine mono
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
dbl burger
fries
big ass salted caramel cookie with chocolate chips (that damn thing was so rich i could only eat one and that's saying something)
meal 4
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 5
60g casine hydro
1/3 cup cream of rice

[guns01]

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

today

abs/calves/chest/delts/cardio

hanging leg raise ss x10/4ss
standing cable crunches w/vac ss ss x10/4
standing calf raise 275x10 315x10 335x10(10s)x10(10s)x10(10s)/4
dbl banded hs bench press 25x8 45x8 70x8 90x8/4
sotto bench press or 1.5s 185x8 225x8/4
flat pronated fly 30x10/4
bent over db lats 25x20/4
heavy db lat swings 45x15/4
db front raise 15x12 20x12/3
12 min step mill intervals

done for the day. kicked off new programming today. so it is going to be a hell of a lot of focus on upper body starting out with chest/delts. got in and got a really good pump going quick with the banded press. i probably shouldnt have dbl banded them but the mrs and a friend trained with us and i wasnt about to fight a bunch of bands today, so i just went with it. strength and energy felt pretty good today and since firing up my new diet i went down 12lbs. their was a minor error in it that got corrected and i will be adding that in here soon. so all in all a good day in and feeling good.


meal 1
4 whole eggs w/light cheese
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
intra
2 scoops peri md 10g creatine mono
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
8 oz organic grass fed ground beef
8oz red potato
large green salad
meal 4
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 5
60g casine hydro
1/3 cup cream of rice

[guns01]

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

today

calves/back/cardio

standing calf raise 275x10 295x10 315x20 335x20 355x20 375x20 (last set the last few reps were bottom end partials)
rumble roller work
hs iso rows 45x10 70x10 90x10 90x10/4
one arm ind handle sup pull downs 40x8 50x8 60x8 60x8
reverse facingind handle pro grip pd's 70x10 85x10 100x10 100x10
bb shrugs 135x10 185x10 225x10 (3sec contraction)
banded hypers x10/3
30 min incline treadmill

done for the day. secondary day, so not to heavy not to light just lots of driving blood in and trying to burn the contractions for a few secs each rep. i probably could have went a tad heavier on the first movement but i just held the contraction a lot longer. my elbow is still pretty sore from the skullies yesterday and since we are transitioning into high frequency chest and shoulders saturday i figured that letting it heal would be a lot more tolerable than pushing it. right now it's sore and not painful so i will floss it again today and tomorrow and probably again pre training for the next few sessions. i havent had to do it since finishing up prep until now. all in all a good day in that went pretty quick.


meal 1
4 whole eggs w/light cheese
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
intra
2 scoops peri md 10g creatine mono
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
8 oz organic grass fed ground beef
8oz red potato
large green salad
meal 4
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 5
60g casine hydro
1/3 cup cream of rice

[guns01]

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

You planted the bug did my supersets this morning

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try the crazy 8s i did a workout or two back. you could bust that out in about 20 or 30 mins no problem at all and it is brutal enough to get the job done nicely

[thudgens96]

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

i think i would rather do super sets. those sets are brutal painful

You planted the bug did my supersets this morning

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[guns01]

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

Kind of hard not to get a sick nasty pump with 10 sec rest between sets. You freakin animal

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i think i would rather do super sets. those sets are brutal painful

[thudgens96]

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

Kind of hard not to get a sick nasty pump with 10 sec rest between sets. You freakin animal

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[guns01]

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

today

calves/arms/cardio

machine toe press 230x10 250x10 270x10 290x10 310x10
standing bb curls 30x15 40x15 50x15 80x10/5 (10sec rest between sets)
db hammers 35x10/3 (same as above)
hs preachers 70x8/2
db skullies 35x12 40x12 45x12 50x12
rope press downs ss 80x12 90x12 100x12 start ss 110x12/4ss
overhead rope extensions ss 110x8/4
30 min step mill

done for the day. got my least favorite day of the week with nasty painful pumps. kind of crowded today so even though the sets were fast paced the time between movements sucked ass. still able to get it done in a good time though. still hating the cardio and looking forward to transitioning to intervals next week. starting with the skullies was not a good idea because it made my elbows nice and fired up. all in all a good day though.


meal 1
4 whole eggs w/light cheese
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
intra
2 scoops peri md 10g creatine mono
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
8 oz organic grass fed ground beef
8oz red potato
large green salad
meal 4
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 5
60g casine hydro
1 cup oats

[guns01]

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

today

off day/cardio

30 min incline treadmill work

off day eating


1 whole lemon w/2 tbl spn acv

meal 1
5 whole eggs w/light cheese
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
8 oz sirloin
8oz red potato
large green salad
meal 4
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 5
60g casine hydro
1 cup oats

[guns01]

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

today

calves/back/cardio

seated calf raise 70x10 105x10 140x10 175x10 205x10
roller work
traction machine pull downs 80x8 90x8 100x8 120x8 140x8 160x8/4
sm bent rows 185x10 225x10/4
ind handle one arm pro grip low row 30x10 40x10 50x10 60x10
db shrugs 55x10 65x10 75x10
banded hypers x10/3
30 min step mill

done for the day. got a pretty good strong session in today. lower back was a little bit tender after i got done but other than that everything pumped up and felt pretty good. we kept a pretty good pace going too which is always good, even with the bent rows. i wanted to keep those a little on the lighter side and focus on the explosiveness and contraction. i gutted myself a few times so that worked out really well. and as always cardio sucks gopher balls and moose knuckles. programming is all setup now and new diet is in place. everything will take full effect on sat. going to be an interesting and fun ride.

1 whole lemon w/2 tbl spn acv

meal 1
4 whole eggs w/light cheese
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
intra
2 scoops peri md 10g creatine mono
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
8 oz chicken
8oz red potato
large green salad
meal 4
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 5
60g casine hydro
1 cup oats

[guns01]

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

today

calves/chest/shoulders/cardio

machine toe press 210x10 230x10 250x8+10p 270x8+10p 290x8+10p 310x8+10p
db incline press 25x10 45x10 65x10 85x8 105x8 ds115x8ds 75x8ds 55x8
incline bb press 135x6 225x6 235x6 245x6 255x6
machine press 100x10 120x10 140x10 160x10 180x8
reverse peck deck fly 75x20 90x20/2
db lats 30x10/3
hs shoulder press 70x8 90x8/2
30 incline treadmill

done for the day. started up the new cardio setup today. going to be a 5 days a week and i will rotate from week to week from lss to intervals. yeah it sucks gopher balls but i do what has to be done haha. today wasnt feeling the best or the strongest at all but still got some really good work in. nothing really achy or bothering me. i did think i tweaked my back putting away the 115s but it isnt bothering me now. so i dont think i did. all in all a good session though and a good day in the books. i hate cardio and i just remembered it today


meal 1
4 whole organic free range eggs
4oz sirloin
8oz red potatoes and cheese
meal 2
8oz turkey w/2 flat out breads
8oz sweet potato
meal 3
8oz chicken or steak
8oz red potatoes
meal 4 (cheat)
8 buffalo hot wings with some light ranch
2 small slices of pizza
4 caramel pecan cookies
meal 5
60g casine hydro
1 cup oats

[thudgens96]

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

today

abs/legs

standing cable crunches 70x10/4
roller work
one leg glute bridges x10(10s)/2
db leg glute bridge x10(10s)/2
lying leg curls 70x10 90x10 110x10 120x10 120x19 120x9 120x8 120x5 120x5 (20sec rest between last 6 sets)
box squats 3sec neg 45x10 135x6 185x6 225x6 275x6 315x6/3
leg press 470x30 470x25 380x80 (yes i did 80 reps with only 2 pauses)
db stiff leg 65x10/2

done for the day. nice simple and short session today. leg curls and presses were def a kick in the nuts. the constant pumping motion drives an ass load of blood in and it is gnarly painful. i love it though. we also opted to do box squats since we were supposed to do squats only to para depth today. so i turned them into box squats. they actually felt really good and got the hips firing nicely as well. i dont like doing squats to just above or right at para depth. it kills my knees. new diet and a hell of a lot more cardio in my future as well as new training programming. may do some supp additions and changes as well. got to get this off season going nasty

meal 1
4 whole organic free range eggs
4oz sirloin
8oz red potatoes and cheese
meal 2
8oz turkey w/2 flat out breads
8oz sweet potato
meal 4
8oz chicken or steak
8oz red potatoes
meal 5
60g casine hydro
1 cup oats

U da man brother.

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[guns01]

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

today

abs/legs

standing cable crunches 70x10/4
roller work
one leg glute bridges x10(10s)/2
db leg glute bridge x10(10s)/2
lying leg curls 70x10 90x10 110x10 120x10 120x19 120x9 120x8 120x5 120x5 (20sec rest between last 6 sets)
box squats 3sec neg 45x10 135x6 185x6 225x6 275x6 315x6/3
leg press 470x30 470x25 380x80 (yes i did 80 reps with only 2 pauses)
db stiff leg 65x10/2

done for the day. nice simple and short session today. leg curls and presses were def a kick in the nuts. the constant pumping motion drives an ass load of blood in and it is gnarly painful. i love it though. we also opted to do box squats since we were supposed to do squats only to para depth today. so i turned them into box squats. they actually felt really good and got the hips firing nicely as well. i dont like doing squats to just above or right at para depth. it kills my knees. new diet and a hell of a lot more cardio in my future as well as new training programming. may do some supp additions and changes as well. got to get this off season going nasty

meal 1
4 whole organic free range eggs
4oz sirloin
8oz red potatoes and cheese
meal 2
8oz turkey w/2 flat out breads
8oz sweet potato
meal 4
8oz chicken or steak
8oz red potatoes
meal 5
60g casine hydro
1 cup oats

[guns01]

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

Nice. Was curious cause I'm trying to put together a few good routines. Based on time. Once fall gets here time change happens work schedule will be forced to fit my life better.

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when it is just the mrs and i training we can get it cranked out super fast. that is as long as their are no squats dead lifts bent over movements or have to wait on stupid people. i only give myself enough time to recover and that usually only takes as long as it does to change our weights. the above movements do take a lot longer to recover from though but we can crank them out pretty good most of the time

[thudgens96]

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

took less than an hour training with the mrs only

Nice. Was curious cause I'm trying to put together a few good routines. Based on time. Once fall gets here time change happens work schedule will be forced to fit my life better.

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