Follow Along G's Run to the NA's

[guns01]

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

today

calves/arms/cardio

seated calf raise 50x10 75x10 100x10 125x10 150x10 175x10
standing db curls 15x8 20x8 25x8 30x8 35x8 40x8 45x8
seated to standing db hammers 30x8x8/4 first 8 seated strict and other 8 standing with a little cheat
incline db spider curls 20x8/4
rope press downs ss x8/7ss (no clue on the weight i just went up one plate each set until i couldnt get 8 anymore)
over head rope extensions ss ss x8/7 (same as above)
db tate press 30x10 40x8 50x8 50x8
10 step mill intervals 1-1

done for the day. great pace and another stupid painful bad pump. basic and bare bones on this one again, i did put in one super set and some seated to standing work but other than that nothing crazy or close to failure. the plan right now is to fire up new programming tomorrow and slowly adding back in supps and cals. i should say clean cals because i am still eating pretty sloppy in the 3-4800 cal range which is quite a bit high right now.

[Trixie]

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

Miss you like crazy! I learn something from everything you post here. Thank you for helping all of us.

[guns01]

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

today

abs/legs

standing cable crunches 70x10/4
one leg glute bridge w/iso x10(10s)/2
dbl leg glute bridge w/iso x10(10s)/2
standing one leg curls 25x10 35x10 45x10 50x10 60x10 70x10
banded bb stiff leg 45x10 95x10 145x10 195x10 (stopped because i cooled down a little too much)
leg extensions 75x60/3 ds 150x10ds 135x10ds 120x15ds 105x15ds 90x20ds 75x20
machine leg press 355x20 395x20/3

done for the day. good session today a little different doing the stiff legs first. i opted for banded for a little more top end resistance making it heavy without having to pull it from the floor and aggervate my back. i also ran into an active duty guy that i dont see to often and he chatted for a bit which made me cool down, so i had to cut the stiff leg short so i didnt get hurt. all in all a good session in. i did plan on doing calves and cardio but i forgot my shoes for that. i cant do calves and cardio in chucks, it gives me blisters and rubs the back of my heels. so i missed out on that one.

[guns01]

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

so you are not sportin your hoodie hood on while you are training?

wasnt able to for back but i actually made it for the duration today. it has been stupid hot up in there

me uncovered pretty much at any time is almost like a big foot sighting haha. but true

[BABY1]

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

so you are not sportin your hoodie hood on while you are training?

[guns01]

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

today

calves/back/cardio

standing calf raise 275x8 295x8 315x8 335x8 355x8 375x8 395x8 335x10(10s)x10(10s)x10(10s)
one arm sup pulldowns 25x10 30x10 40x10 50x10 60x10 70x10
one arm bb rows 100x8 130x8 160x8 170x8
chest supp pro grip rows 120x10 135x10 135x10 150x10
machine pull overs 120x10 135x10 150x10 150x10
db shrugs 50x10 60x10 70x10 80x10 90x10
12 min step mill intervals 1-1

done for the day. not to bad of a day at all. gym is stupid hot for some reason so i have actually been having to go uncovered after about 4 or 5 sets. not my favorite thing to do but i am not cooling down at all and it is way way to hot. funny i can do prowler work outside in 80s with a hoodie on but the gym is too hot right now. great pump and i am still being easy on my lower back until we fire back up again. that's why all the chest supported and machine work i got in there.

[guns01]

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

yesterday

cardio/chest/delts/calves

12 min step mill intervals 1-1
machine chest press 100x10 120x10 140x10 160x10 180x10 200x10
incline press 155x10 185x10 225x10 255x10
hex press 45x10 55x10 55x10 60x10
bent over db lats 25x15 30x15/3
db lats 25x12/4
seated calf raise ss 50x8ss 75x8ss 100x8ss 125x8ss 150x8ss 100x10(10s)x10(10s)x10(10s)ss
tibia raise ss ss30x20/5

done for the day. i did kind of a reverse of my normal yesteday. we went in a little later so i didnt want to miss my intervals so i did them first and calves last. i also kept the reps a little on the higher end and pace up. all in all a silly stupid pump with some good weight.

[guns01]

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

sounds like no pre workouts for you

i most certainly dont need that crap nor the stress on my heart. i just wanted to see if it actually tasted like a snow cone. and yes it was delicious. i should have just got a snow cone haha

[BABY1]

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

today

calves/arms

seated calf raise 50x10 75x10 100x10 125x10 150x10
cable curl 30x8 40x8 50x8 60x8 70x8 80x8 90x8 100x8 110x8 120x8
ind handle cable press down 80x10 90x10 100x10 110x10 120x10 130x10 140x10
db hammers 20x12 25x12 30x12 35x12
one arm french press 40x8/4
db spiders 25x8/4
pro grip db kick backs 20x10/4

done for the day. nothing special or crazy at all today other than a ton of volume. i took a pre workout for the first time in a really really long time and it had me shaking like a cat shitting razor blades and my skin crawling. def not used to that strong of stims at all. these 4 day training weeks are a nice break but suck at the same time. i am starting to get a little bit anxious to get fired back up sooner than later. so hopefully i will fire back up wide open again at the start of the month. that's the plan. no clue on what the focus split or eating is going to look like just yet but i am damn ready

sounds like no pre workouts for you

[guns01]

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

Hell yeah I'm getting fired up. I like that anxious can't wait to destroy the weights feeling.

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even though i know i hammered and depleted the crap out of my body. the four day split with only pushing blood around gets old really quick. i know we need down time and active recovery also but it seems like it takes forever haha

[thudgens96]

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

today

calves/arms

seated calf raise 50x10 75x10 100x10 125x10 150x10
cable curl 30x8 40x8 50x8 60x8 70x8 80x8 90x8 100x8 110x8 120x8
ind handle cable press down 80x10 90x10 100x10 110x10 120x10 130x10 140x10
db hammers 20x12 25x12 30x12 35x12
one arm french press 40x8/4
db spiders 25x8/4
pro grip db kick backs 20x10/4

done for the day. nothing special or crazy at all today other than a ton of volume. i took a pre workout for the first time in a really really long time and it had me shaking like a cat shitting razor blades and my skin crawling. def not used to that strong of stims at all. these 4 day training weeks are a nice break but suck at the same time. i am starting to get a little bit anxious to get fired back up sooner than later. so hopefully i will fire back up wide open again at the start of the month. that's the plan. no clue on what the focus split or eating is going to look like just yet but i am damn ready

Hell yeah I'm getting fired up. I like that anxious can't wait to destroy the weights feeling.

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[guns01]

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

today

calves/arms

seated calf raise 50x10 75x10 100x10 125x10 150x10
cable curl 30x8 40x8 50x8 60x8 70x8 80x8 90x8 100x8 110x8 120x8
ind handle cable press down 80x10 90x10 100x10 110x10 120x10 130x10 140x10
db hammers 20x12 25x12 30x12 35x12
one arm french press 40x8/4
db spiders 25x8/4
pro grip db kick backs 20x10/4

done for the day. nothing special or crazy at all today other than a ton of volume. i took a pre workout for the first time in a really really long time and it had me shaking like a cat shitting razor blades and my skin crawling. def not used to that strong of stims at all. these 4 day training weeks are a nice break but suck at the same time. i am starting to get a little bit anxious to get fired back up sooner than later. so hopefully i will fire back up wide open again at the start of the month. that's the plan. no clue on what the focus split or eating is going to look like just yet but i am damn ready

[thudgens96]

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

today

abs/cardio/legs/calves

standing cable crunches 70x10/4
20 min treadmill (lol)
one leg glute bridge w/iso x10(10s)/2
dbl leg glute bridge w/iso x10(10s)/2
seated leg curls 90x10 105x10 120x10 135x10 150x10 165x10
abductor ss 80x10ss 90x10ss 100x10ss 110x10ss
adductor ss ss100x10 ss120x10 ss140x10 ss160x10
squats 45x6 135x6 185x6 225x6 255x6 275x6 315x6
leg press for outer sweep 200x10 290x10 380x10 470x10
leg extensions 75x10 90x10 105x10 120x10
standing calf raise 275x8 295x8 315x8 335x8 355x8 375x8 315x10(10s)x10(10s)x10(10s)

done for the day. started the day off screwed. got to the gym and forgot my damn head phones and my backups were dead. so we debated for a bit about doing arms instead but we didnt lol. i got on the tread while the mrs went back and got both of ours. so cardio was done after my first movement. which was strange to say the least. my knees and back def didnt like it at all though. not a bunch of pain but they were tight and not happy at all. did a bunch of cns work for squatting, explosive speed work. so nothing heavy or high rep at all. all in all even though it started off really shitty it ended up being a pretty good session.

Look like a good one to me my man

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[guns01]

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

today

abs/cardio/legs/calves

standing cable crunches 70x10/4
20 min treadmill (lol)
one leg glute bridge w/iso x10(10s)/2
dbl leg glute bridge w/iso x10(10s)/2
seated leg curls 90x10 105x10 120x10 135x10 150x10 165x10
abductor ss 80x10ss 90x10ss 100x10ss 110x10ss
adductor ss ss100x10 ss120x10 ss140x10 ss160x10
squats 45x6 135x6 185x6 225x6 255x6 275x6 315x6
leg press for outer sweep 200x10 290x10 380x10 470x10
leg extensions 75x10 90x10 105x10 120x10
standing calf raise 275x8 295x8 315x8 335x8 355x8 375x8 315x10(10s)x10(10s)x10(10s)

done for the day. started the day off screwed. got to the gym and forgot my damn head phones and my backups were dead. so we debated for a bit about doing arms instead but we didnt lol. i got on the tread while the mrs went back and got both of ours. so cardio was done after my first movement. which was strange to say the least. my knees and back def didnt like it at all though. not a bunch of pain but they were tight and not happy at all. did a bunch of cns work for squatting, explosive speed work. so nothing heavy or high rep at all. all in all even though it started off really shitty it ended up being a pretty good session.

[thudgens96]

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

today

calves/back/cardio

standing calf raise 255x8 275x8 295x8 315x8 335x8 355x8 375x8 395x8 315x10(10s)x10(10s)x10(10s)
sup grip low row 70x10 85x10 100x10 120x10 140x10 160x10 120x10
rev facing pro grip pull downs feet under 70x8 85x8 100x8 120x8 85x8
meadows rows 50x8 75x8 100x8 100x8
db pullovers 60x10/4
db shrugs 3sec contractions 50x10 60x10 70x10
20 min treadmill

done for the day. another nothing crazy or fancy day in the books. got a pretty nasty pump going right out of the gate with calves. it had my legs shaking for almost the entire first half of the workout. i did stretch them out between sets on the low rows. i did the low rows also to stimulate the dy low row from hammer strength. i didnt feel like driving to that gym today so i improvised it. over all a great day and the past couple of weeks is a solid reminder that i absolutely hate steady state cardio. if i could do intervals all the time i would be all over that haha

Nice session brother.

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