Follow Along G's Run to the NA's

[IRON-GAME]

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

Lots of inspiration here, thx

[guns01]

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

today:

abs/back/calves

10 min step mill warmup
machine leg raises 40x15/4
reverse hypers x10/4
standing lat pd crunches 70x15/4
roller work
rope cable pullovers ss 80x10ss 90x10 100x10(warmups) 120x10ss 140x10ss 150x10ss 140x10ss 140x10ss
low cable rows ss ss85x8 ss100x8 ss120x8(warmups) 140x8 ss160x8 ss180x8 ss200x8 ss220x8
incline db rows 40x8 30x8 40x8 50x8 60x8
rack pulls 135x3 225x3 315x3 365x5/5 (went to pull 405 for my work sets haha not happening today)
db pullovers 55x10/3
standing calf raises 55x10(10)x10(10)x10(10)/2
tibia raise 30x f /4
reverse hypers x10/4

done for the day. i woke up this am with a little tender hip and tight low back, so i knew going in today was going to be lots of grinding. that's why i jumped on the stepper to warmup a little more. first rounds went really good and strong but when i rolled into the damn rack pulls it went south. again i knew it was coming because my hip was pissed at me. first three rounds went up fast and easy. i put 405 on the bar pulled the slack back and sat back and my low back said if you pick that up we are going to be taking a break for a couple months. so learning my lessons over the years of being jacked up for being stupid, as soon as it didnt feel right, i dropped down 40lbs and went to work. it felt heavy as hell but i got it ground out. when i was resting between sets i had an epifany(sp), it is the damn heavy ass banded squats from the weekend that zapped my pulls today. eh, no worries, i still got a nasty pump and had a silly workout either way. i am happy with the progress


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pancake w/pb and jelly
intra
4 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach

[guns01]

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

today:

abs/legs/calves

standing lat pd crunches 70x15/4
reverse hypers x15/4
roller work
lying leg curls 60x12 80x12 90x12 100x12 110x10(5) 120x8(5) 120x8(20)
leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x10 ds900x12ds 810x14ds 720x16ds 630x18ds 540x20 450x22 360x25 270x30 180x35 90x40 (knee got a little aggervated on the sets going up)
sm lunges 135x10/3
sissy squats x21 x18 x15 x12
toe press ts 200x20ts 240x20ts 270x20ts 300x20ts
standing calf raise ts ts155x20/4ts
tibia raises ts ts30x f/4

done for the day. stupid sick pump that made my legs buckle today. quad calf and hams included. on the set of leg presses with 8 plates i had my right it band tighten down on me so i adjusted my foot position and finished up strong. could have went a bit heavier but better not to push and tear the piece off though. this tightening was nothing like last time it got angry. i have full range of motion and can stretch and flex the quad. no swelling at all and it didnt and doesnt hurt now so i am not worried about it, it could have been loose of focus made me shift pressure to the wrong part of the foot and it made it tighten up. anyway, silly workout today, that broke me off and i feel freaking tired but awesome.


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pancake w/pb and jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach

[guns01]

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

today:

cardio/arms/calves

15 min step mill intervals 1-1
rope pressdowns 50x10-90x10 (no rest warmup)
TRISETS
rope press downs ts 100x12ts 110x12ts 120x12ts
sup db kickbacks ts15x6ts 20x6ts 25x6ts
bench dips ts x20 x17 x10
dual rope press downs ss 100x8ss 110x8ss 120x8ss
spider curls ss ss25x8 ss30x8 ss35x8 ss40x8
ez bar curls 70x6/6 (20 sec rest)
overhead rope extensions 100x10 120x10 140x10 150x10
calf raises ss 25x10ss 50x10ss 75x10ss 100x10ss
tibia raises ss ss30x f/4

done for the day. day started out like ass. big old lady was toweling down the cadilac step mill and i was like sweet, my back isnt going to be all tore up after cardio. wrong answer her big ass was toweling it off before she got on and hung off the machine wasting time and not doing dick. i will admit i do get irritated when i dont get to do what i want to, but if people are actually doing work and using it properly then it doesnt bother me as bad. it is more of damn that sucks and not angry type deal. anyway, had to use the one that bends you over and rocks back and forth every step waiting to tip over on my big ass haha. didnt bother my low back to awful bad though luckily. quads hams and glutes are a little tender and i have zero issues with the knee, so all is good with the wheel. i will say they are a bit tender and tight but not to bad, just enough to let me know i did work and my cals are just about right.
today was again my least fav, arm day. pump was stupid painful as always and moved super fast. the boss was there cracking the whip on me so we got it done in about 35 mins total. those ez bar curls with 20 sec rest were freaking brutal after all the other work.


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein cake w/pb and jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach

[guns01]

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

yesterday:

abs/back/cardio

leg raise machine ss 40x15/4ss
incline crunches ss x15 x15 x12 x10 (failed after the leg raises haha)
12 min step mill intervals 1-1
standing lat pd crunches 70x15/4
reverse hypers x10/4
rumble roller work
t bar rows 25x10 50x10 75x10 100x10 125x10 150x10 125x10 125x10
t bar deads 150x5/5
chest supp machine row (ng) 105x10 120x10 135x10 150x10 165x10
reverse grip pulldowns 85x10 100x10 120x10 120x10
machine pullovers 120x10/3

done for the day. great session in today. i did a little ab warm up before doing my intervals which was a change up of pace. got a really good pump and tempo going today and had to mentally check myself on weight i was using. i had to pull back just a smidge because today was a pump day and i kept climbing up higher and getting near and to failure a couple of times. so the drive and motivation is def there. the pump juice is kicking wide open.



meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein cake w/pb and jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey paty melt w/ low carb wrap only has 15g of carb
2 cups spinach

[guns01]

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

yesterday:

abs/legs

standing lat pd crunches 70x15/4
reverse hypers x10/4
seated leg curls 90x10 105x10 120x10 135x10 150x15 165x12 180x10 195x8(x30)
ssb squats 165x10/2 215x10 235x10 305x10 (not a good session at all)
leg extensions 105x10 120x10 120x25(x40) stretches between sets
hacks 1.5 90x8 (put bands on) 270x8 450x8 410x8
stiff legs on hack 90x15/2

done for the day. not the best leg workout at all. woke up with my entire postier chain and hips being tight and tender. so i knew going in that i wasnt going to be good. the squats were really really bad. i couldnt open up until about 3 sets in and it still felt off, so i went very very easy so i didnt pull or tear anything. dont know where the issues came from but just an off day going in. still got a decient pump and workout in but i was not happy with the end state at all.



meal 1
4 whole eggs
2 glazed doughnuts
meal 2
protein cake w/pb and jelly
intra
4 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
16oz pork spare ribs
8oz red potato(mashed)
1 cup cake
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey paty melt w/ low carb wrap only has 15g of carb(really enjoy these bad boys a lot)

[guns01]

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

today:

abs/chest/delts

leg raise machine gs 40x15/4gs
crunches w/vaccums gs x15/4gs
machine crunches gs gs40x15/4gs
reverse hypers gs x10/4
reverse peck deck fly 60x20 75x20 90x20 105x20(10)
incline db press 25x8 45x8 65x8 85x8 105x8/3
bench press 1.5 155x8 185x8 205x8 205x8 205x8
machine fly 120x10 150x10 165x10 180x10(x5)x5
machine lats 70x10(10) 100x10(10) 100x10(10) 100x10(10) short rest
bb front raise 50x10/4 short rest

done for the day. got in and got a really good session in today. felt good and strong and the pump came on pretty fast. everything filled up good and all the joints are feeling pretty good today. hips and post chain is actually looser and not sore today and legs are little tight. so i got a little better work done yesterday than what i figured i did.


meal 1
4 whole eggs
1/2 cup cream of rice
2tbl spoon natty pb
meal 2
protein cake w/pb and jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato(fried in 2tbl spn nut oil)
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey paty melt w/ low carb wrap only has 15g of carb(
1 cup broccoli
1/4 cup sour kraut

[guns01]

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

today:

abs/back/calves

reverse machine crunches 40x15/4
standing lat pd crunches 70x15/4
reverse hypers x15/4
roller work
meadows rows x8 25x8 50x8 75x8 100x8 125x8/4
heavy lat pull downs 120x8 140x8 160x8 180x8
dead stop db rows 120x8 140x8 150x8
db pullovers(not normal style) 40x10 55x10 65x10
banded good mornings x25/2
reverse hypers x10/4
standing calf raise ss 155x10ss 170x10ss 185x10ss 215x10ss
seated calf raise ss ss50x10 ss75x10 ss100x10 ss125x10

done for the day. rough getting out of the gates this am. my allergies are screwed right now so i got some hellatious sinus pressure kicking. so doing any ab work or anything bent over sucks ass. i did get some pretty heavy work done and felt pretty good other than my face pounding. little bit of a shoulder issue going on but nothing silly, it is just a little tight and tender. pump was pretty nasty today and i sweated something fierce from the pump juice. now i do need to note that my low back is a little bit angry along with my hips. idk if i am sleeping funky or from the weather shift but neither are very happy at all. that is one of the reason i have been doubling up on the reverse hyper work. well it could be the added in deads and other low back work i have been doing on secondary days. i just thought of that haha. i got more coming this week as well


meal 1
4 whole eggs
1/2 cup cream of rice
2tbl spoon natty pb
meal 2
protein cake w/pb and jelly
intra
4 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato(fried in 2tbl spn nut oil)
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey paty melt w/ low carb wrap only has 15g of carb(
1 cup broccoli

[guns01]

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

today:

abs/legs(pump)

standing lat pd crunches 70x15/4
reverse hypers x10/4
roller work
lying leg curls 60x10 80x10 90x10 100x10 120x12 130x10 140x8(15)
glute kickbacks 100x10 110x10 120x10
machine leg press 200x15 220x15 240x15 260x15 280x15 300x15
front raise on hip machine 60x10(f x20) 70x10(same) 70x10(same)
squats 135x5 225x20 225x20 225x20
bb stiff leg 145x10 195x10 195x10

done for the day. still having a smidge of an issue with my freaking hip. it isnt anything bad it is super annoying and a pain in the ass to get opened up. funny thing is i got it opened up on the last set of squats and it locked right back down as soon as i started up the stiffs. the wonders of my training life haha. pump was a little bit silly today. the leg press filled them up super quick and then the flexing was bad after the upper work. all in all a very good pump session today.


meal 1
4 whole eggs
1/2 cup cream of rice
2tbl spoon natty pb
meal 2
protein cake w/pb and jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato(fried in 2tbl spn nut oil)
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey paty melt w/ low carb wrap only has 15g of carb(
1 cup spinach

[guns01]

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

today:

arms/abs/calves/cardio

vbar pressdowns 40x10-90x10 (non stop warmups)
ez bar cable curls 24x10-80x10 (same as above)
pull up assit machine press downs ss 100x12ss 120x12ss 140x12ss 160x12ss
incline situps ss x15/4
seated overhead rope extensions ss 120x8ss 140x8ss 160x8ss 180x8ss
hanging leg raises ss x12/4
tate press ss 30x10ss 40x10ss 50x10ss 50x10ss
standing band crunches ss x15/4
standing ez curls(gf added) ss 60x10ss 70x10ss 80x10ss 90x10ss
standing calf raises ss ss155x10 ss175x10 ss195x10 ss215x10
db hammer curls (gf added) 30x10ss 35x10ss 40x10ss 40x10ss
seated calf raises ss50x10 ss75x10 ss100x10 ss125x10
ez bar preachers 50x8 70x8/3
12 min step mill intervals 1-1

done for the day. man super setting arms with calves and abs was a kick in the nuts. body doesnt know where to send the blood haha. the pump was absolutely silly as it always is with arms. this is a great way to save time in the gym also and still be able to move pretty good amounts of weight around as well. happy with today's session and got it knocked out in around a little over an hour with two training partners. so my abs are wrecked, arms are wrecked and calves are a little bit angry. something that is pretty note worthy is that my cardio recovery time is pretty freaking sick now. the 1-1 intervals dont get my heart rate above the mid 150s and it comes down to upper 130s during the minute of medium steps. so we are going pretty freaking well. hip is still pretty angry but popped on my doing the hanging raises and opened up after. so maybe i got it opened up and loose again and it will calm down a little bit. may need to do these a little more often just to open up a bit more

meal 1
4 whole eggs
1/2 cup cream of rice
2tbl spoon natty pb
meal 2
protein cake w/pb and jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato(fried in 2tbl spn nut oil)
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey paty melt w/ low carb wrap only has 15g of carb(
1 cup spinach

[guns01]

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

today:

abs/back/cardio

standing lat pulldown crunches 70x15/4
dual handle sup low rows 80x10 90x10 100x10 120x10 140x10 140x10 140x10 140x10
t bar rows 35x10 70x10 105x10 140x10 175x10 ds 210x6ds 175x8ds 140x10ds 105x10ds 70x10ds 35x10 (kicked in the nuts on this one haha)
t bar deads 210x5/5
hs sup one arm pulldowns 25x10 50x10 75x10 75x10
wide grip pulldowns 100x10 120x10 120x10 120x10
mid back cable work 50x10/4
12 min step mill intervals 1-1

done for the day. yep hip is still aggervated as all hell and hurts pretty bad. i still did my standing cable crunches to open up my lower back but i kept out the reverse hypers and all the other work. the deads were def a bad idea also but eh, live and learn. i got a full day of rest tomorrow so hopefully that helps it ease up and relax a little bit. it does tighten up and hurt over to my tail bone but the biggest thing is it just wont open up and it hurts pretty bad. no issues doing cardio or pretty much anything other than squatting but damn if it dont tighten down even more so when i cool down. cant stand up for very long either or it does the same freaking thing. just need it noted and see what happens. back session was on point. got some really good work in today. back filled up with blood nicely so much so that i couldnt get as heavy as i wanted on pulldowns because it was already toast after rows. still over all very productive but slightly painful day


meal 1
4 whole eggs
1/2 cup cream of rice
2tbl spoon natty pb
meal 2
protein cake w/pb and jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
4oz chicken 4oz steak
2 cups brown rice w/2 tbl spoon nut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey paty melt w/ low carb wrap only has 15g of carb(
1 cup spinach

[guns01]

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

today:

abs/legs

standing lat pd crunches 70x15/4
reverse hypers x15/4
roller work
glute kick backs ss 80x10ss 100x10ss 110x10ss 120x10ss
banded glute works ss x10/4
bb stiff leg deads 95x8 135x8 225x8 275x8 275x8 275x8 (bother hip a little but not bad)
leg press 200x10 290x10 380x10 470x10 560x10 650x10 740x10 830x10 920x10
leg extension 75x20 90x20 90x20 90x20
elevated sm lunges 135x12/3
ghr x10/3

done for the day. hips opened up a bit more today. still a little bit painful but def bearable, no squats so that most likely will help out. i actually feel pretty good overall. the pump was good and after the lunges it was almost unbearable. all in all a great day.


meal 1
4 whole eggs
1/2 cup cream of rice
2tbl spoon natty pb
meal 2
protein cake w/pb and jelly
intra
4 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
medium pizza
1 slice of a brookie
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey paty melt w/ low carb wrap only has 15g of carb
1 cup spinach

[guns01]

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

today:

abs/chest/delts

hanging leg raises ts x15/4ts
incline situps ts x15/4ts
rope crunches ts 50x15/4
reverse peck deck fly 75x15(10) 90x15(10) 105x15(10) 120x15(10)
flat db press 25x8 45x8 65x8 85x8 105x8 105x8 105x8 105x8
incline press 135x6 205x6 225x6 255x6 275x6
incline flyes 35x8 35x8 35x8(5) 35x8(5)
cage press 95x6 115x6 135x6 185x6 (holy hell 185 was brutal)
machine lat raise 70x10(10) 100x10(10) 110x10(`0) 120x10(10)

done for the day. crushed some serious abs today. i been trying to get in at least 2 or three nasty session a wk and the others are just blood flow and mobility working stuff. got some really good work in today and moved some pretty good weights around. the pump was really good coming out of the gate. hip is still a little ill tempered but much much better. i will probably get it nice and fired up tomorrow because i got t bar deads again tomorrow haha. that 185 cage press was a serious kick in the nuts, it is a hard movement that is a little tough to get under and moving any kind of heavy weight is even more interesting. no momentum or tempo makes it really insane



meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pancake w/pb and jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach

[guns01]

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

today:

back

reverse hypers x15/4
rumble roller work
hs one arm sup pulldowns 25x8 50x8 75x8 100x8 100x8 100x8 100x8(30sec)
kettle bell rows ss 55x8ds 30x8ss 55x8ds 30x8ss 55x8ds 30x8ss 55x8ds 30x8ss
t bar deads ss ss140x6 ss175x6 ss175x6 ss175x6
rear face ng pulldowns to forward pulldowns 100x8 x8 120x8 x8 140x8 x8 140x8 x8
banded good mornings x20/4

done for the day. got in a great session today but i skipped the ab work. i am a little sore and their was a whole mess of a crew around the lat pull down stations so i just did my reverse hypers as a warmup. pretty happy with how things went today, moved some pretty good weight and got a nice pump in. those t bar deads are pretty sick for constant tension across the lower lats and entire back. i am loving those bad boys and it only takes a set to get the whole back lit up. hip is better on one side but i might have aggervated the over one a little now haha. story of my life. i dont want to have to spend more time working on mobility crap before my training because it already takes 20 freaking minutes to warmup now. may have to move some stuff around and start doing some other things before.


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pancake w/pb and jelly
intra
4 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach

i added some mild chili seasoning to my turkey meals for the next couple of days. just for a little bit of spice and flavor

[guns01]

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

today:

abs/legs/calves

standing lat pd crunches 70x15/4
reverse hypers x15/4
roller work
lying leg curls 60x10 70x10 80x10 90x10(warmups for ghr)
ghr x8/4
leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10 720x10 810x10 (no rest at all, partners placed plates on and i just kept going till i couldnt any more)
sm lunges 135x15/5
hip flexor raises 80x10/3ss
quad flexes ss x20sec/3
sissy squats x30/2
db stiff leg deads 55x8 65x8 70x8 75x8
machine toe press 200x10(30) 240x10(30) 270x10(30) 290x10(30)

done for the day. great session today. the pump was extra extra stupid. i didnt move that crazy of weight today but the whole goals was just to drive in as much blood as possible as fast as possible. it was very very painful for sure and i was hobbled and my legs were giving out after wards. so another successful day in. i am adding in pics below. the detail when they arent pumped is just plain silly, my side glutes are already feathered and the lines are going very deep. cant really see it in the pics but cold or just slightly warmed up is pretty nasty. i am very happy with the progress so far. i am currently sitting at 263-265 on an empty stomach right now


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pancake w/pb and jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach