Follow Along G's Run to the NA's

[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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[guns01]

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

Another good one in the books brother if you don't mind me asking how long was this workout?

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took less than an hour training with the mrs only

[thudgens96]

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

today

calves/back/cardio

seated calf raise ss 50x10ss 75x10ss 125x20/4ss
tibia raise ss ss50x20/6
hs iso pull downs 25x8 50x8 60x8 75x8 85x8 90x8
ind handle sup low rows 30x12 40x12 50x12 60x12 70x12
rope pull overs 100x12 110x12 120x12 120x12
rev facing rope pull downs 70x8 85x8 100x8/2
12 min step mill intervals 1-1

done for the day. nice easy on paper haha secondary back day. got a great pump and everything felt pretty good today. i am still huffing and puffing pretty good on the intervals but i am getting them done and the time is good. heart rate gets up pretty high on me though, so i need to put a little more work into them i think. little modified eating right now and not in a big cal surplus until i have my 2 cheats a week. it will change here shortly but it pretty much looks like this:

full squeezed lemon and 2 tbl spn acv about 20-30 min before meal 1

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

Another good one in the books brother if you don't mind me asking how long was this workout?

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[Trixie]

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

today

calves/back/cardio

seated calf raise ss 50x10ss 75x10ss 125x20/4ss
tibia raise ss ss50x20/6
hs iso pull downs 25x8 50x8 60x8 75x8 85x8 90x8
ind handle sup low rows 30x12 40x12 50x12 60x12 70x12
rope pull overs 100x12 110x12 120x12 120x12
rev facing rope pull downs 70x8 85x8 100x8/2
12 min step mill intervals 1-1

done for the day. nice easy on paper haha secondary back day. got a great pump and everything felt pretty good today. i am still huffing and puffing pretty good on the intervals but i am getting them done and the time is good. heart rate gets up pretty high on me though, so i need to put a little more work into them i think. little modified eating right now and not in a big cal surplus until i have my 2 cheats a week. it will change here shortly but it pretty much looks like this:

full squeezed lemon and 2 tbl spn acv about 20-30 min before meal 1

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

YUMMY diet! You must be super happy with all those carbs and the family must love being with you right now. LOL

[guns01]

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

today

calves/back/cardio

seated calf raise ss 50x10ss 75x10ss 125x20/4ss
tibia raise ss ss50x20/6
hs iso pull downs 25x8 50x8 60x8 75x8 85x8 90x8
ind handle sup low rows 30x12 40x12 50x12 60x12 70x12
rope pull overs 100x12 110x12 120x12 120x12
rev facing rope pull downs 70x8 85x8 100x8/2
12 min step mill intervals 1-1

done for the day. nice easy on paper haha secondary back day. got a great pump and everything felt pretty good today. i am still huffing and puffing pretty good on the intervals but i am getting them done and the time is good. heart rate gets up pretty high on me though, so i need to put a little more work into them i think. little modified eating right now and not in a big cal surplus until i have my 2 cheats a week. it will change here shortly but it pretty much looks like this:

full squeezed lemon and 2 tbl spn acv about 20-30 min before meal 1

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

today

calves/arms/cardio

crazy 8s today 6 movement sequence for set of 8 all back to back to back

standing calf raise 275x10 295x10 315x20/4
rope press downs warm up ss 80x10ss 90x10ss 100x10ss
ez bar curls warmup ss ss30x8 ss40x8 ss60x8
rope press downs ss 110x8ss 120x8ss 130x8ss 140x8ss
pro grip db kickbacks ss 20x8ss/4
bench dips ss x8/4ss
ez bar curls ss 70x8/4ss
db hammer curls ss 30x8/4ss
rope curls ss 70x8/4
12 min step mill intervals 1-1

done for the day. huge kick in the nuts face paced huffing and puffing session today. great freaking pump and painful. cool thing was we were in the gym for less than an hour total today. so in and out short and sweet. it did hurt like hell though.

[guns01]

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

today

calves/back/cardio

seated calf raise ss 50x8ss 75x8ss 100x8ss 125x8ss 150x8ss 175x8ss 200x8ss 100xx10(10s)x10(10s)x10(10s)ss
tibia raise ss ss50x20/8
db rows 45x15 65x12 90x10 105x8 120x8 ds135x8ds 85x8ds 65x10
chest supp machine rows 105x8 120x8 135x8 150x8 165x8
banded face pulls x10/3
db shrugs 50x10 60x10 70x10
banded hypers x20/2
20 min treadmill

done for the day. good day again and felt nice and strong. i was a little bit winded but still had a great pace going. i had to change one movement and do steady state today because of the gym morons in there today. all good though, we will just add another cardio session in this week. got a really good pump going today as well. no elbow issues but the chest and shoulders are pretty sore haha

[guns01]

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

a friend is always worth the time.

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i would rather get caught when i am getting ready to train or right after i finish haha. then i can bs with the best of them. all good though i only missed two movements anyway and i will most likely toss them in on one of the other sessions this week