Follow Along G's Run to the NA's

[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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[guns01]

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

[guns01]

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

today

calves/chest/delts/cardio

standing calf raise 255x10 275x10 295x15 315x15 335x15 355x15
db press 25x8 40x8 55x8 70x8
incline bb press 165x8 185x8 225x8 255x8 275x8
machine flys ss 135x10/4ss
reverse peck deck fly ss ss75x15 ss90x15/4
db lats 25x12/4
20 min step mill

done for the day. firing up another new week nice and easy. nothing really crazy just chasing a pump and getting some blood moving around. i am slowly starting to increase the weights back up a bit even though i went a little easy on the db press. just being a little cautious on those because they are a little more hard on the joints and tendons moving them to and from the racks. other than that really good day in with no complaints to note at all. i will be back on full track by the begining of the month. next week i will start back to structured eating. right now i am not eating completely clean but i am also not eating the whole house either. 4 or 5 good meals and a little bit of sugar here and there but nothing over the top. still enjoying a little freedom though

[guns01]

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

today

calves/arms/cardio

standing calf raise 275x10 295x10 315x10 335x10 355x10 375x10
standing bb curls 20x8 30x8 40x8 50x8 60x8 70x8 80x8 90x8
db hammer curls 20x12 25x12 30x12 35x12
incline db curls 25x8 30x8 35x8/2
assist machine press downs 90x10 100x10 110x10 120x10 130x10 140x10 150x12
v bar pressdowns 120x12 130x12 140x12 150x12
one arm overhead db extension 30x8/4
10 min step mill intervals 1-1

done for the day and my training week is done. i may sneak in and get some cardio in tomorrow or sat. i havent made that call just yet though. got a great pump and strong session in today. elbows and shoulders are a touch tender but nothing crazy painful. more tight than anything. i had some major gut issues yesterday so i had to skip training to today. i think i ate something bad cause both the mrs and i both were jacked up pretty bad. all in all another good week

[guns01]

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

I bet it was great to still finish them off and not pack all those weights

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haha, no kidding man. such a pain in the ass

[thudgens96]

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

well i will tell you i dont think my legs were that smoked and it only took 3 plates per side. so if that tells you how heavy that thing was, it was a treat not carrying 20 plus plates from one side of the gym to the other haha

I bet it was great to still finish them off and not pack all those weights

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[guns01]

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

Would like to get to check out a leg press like that the worst part of leg press is the loading and Un loading.

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well i will tell you i dont think my legs were that smoked and it only took 3 plates per side. so if that tells you how heavy that thing was, it was a treat not carrying 20 plus plates from one side of the gym to the other haha

[Uncle Ric]

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

Would like to get to check out a leg press like that the worst part of leg press is the loading and Un loading.

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Yeah...great point

[thudgens96]

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

today

legs/cardio

10 min treadmill warmup
lying leg curls 45x10 55x10 70x10 95x10 115x10 135x10 ds 180x5ds 135x10ds 90x15
belt squats 90x8 135x8 180x8 180x8
squats w/chains 45x6 135x6/2 135+60lbs x6 135+120lbs x6 135+180lbs x6
one leg horizontal leg press 90x10 180x10 270x10 180x10
sissy squats x15 x10 x10
prowler push 180lbs additional resistance 40 yards each 4rounds ss
banded prowler drags 180lbs additional resistance 40 yards each ss 4 rounds

done for the day. great session at a different gym today. i had to go out to a buddy's gym and try out the belt squat machine. that thing is stupid hard and heavy as all hell and a bit awkward. i didnt get to heavy or silly at all but man it burned it in deep. then onto the chain squats. they felt awesome and i could have kept on pushing but i cut it short. still down and depleted so i pulled it back to keep from getting injured. speed was great. now the one leg leg press was the nastiest machine of the day. i can move some serious weight on presses but not on that thing. 180lbs felt like a grand easy. an entirely different feel and setup with that thing. finished it off with some prowler work to get the nasty out of my legs hopefully

Would like to get to check out a leg press like that the worst part of leg press is the loading and Un loading.

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[guns01]

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

today

legs/cardio

10 min treadmill warmup
lying leg curls 45x10 55x10 70x10 95x10 115x10 135x10 ds 180x5ds 135x10ds 90x15
belt squats 90x8 135x8 180x8 180x8
squats w/chains 45x6 135x6/2 135+60lbs x6 135+120lbs x6 135+180lbs x6
one leg horizontal leg press 90x10 180x10 270x10 180x10
sissy squats x15 x10 x10
prowler push 180lbs additional resistance 40 yards each 4rounds ss
banded prowler drags 180lbs additional resistance 40 yards each ss 4 rounds

done for the day. great session at a different gym today. i had to go out to a buddy's gym and try out the belt squat machine. that thing is stupid hard and heavy as all hell and a bit awkward. i didnt get to heavy or silly at all but man it burned it in deep. then onto the chain squats. they felt awesome and i could have kept on pushing but i cut it short. still down and depleted so i pulled it back to keep from getting injured. speed was great. now the one leg leg press was the nastiest machine of the day. i can move some serious weight on presses but not on that thing. 180lbs felt like a grand easy. an entirely different feel and setup with that thing. finished it off with some prowler work to get the nasty out of my legs hopefully