Follow Along G's Run to the NA's

[Trixie]

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

today

did some fascia blaster work last night on the it bands hams and glures as well.

What is this and did you do it yourself??

[guns01]

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

today

calves/abs/glutes/hams

standing calf raise stupidity 210x10 220x10 230x10(10s)x10(10s)x10(10s)/4 (ouch)
hanging leg raise x15/4
incline situps x15/4
glute kick back 100x10/4
lying leg curls 70x20/4
stationary lunges x10/4

done for the day. a very very easy day today well kind of easy. abs and calves always suck ass and hurt. got a nice pump and blood flush with the session today. did some fascia blaster work last night on the it bands hams and glures as well. nothing really special to note from today. it is kind of funny how easy light weight even with super low carbs still drive a ton of blood into the muscle. everything must be firing pretty well. we will see tomorrow though haha.


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup spinach and mushrooms
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
8oz red potato w/red hots powder
meal 4
8oz turkey
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

[guns01]

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

today

abs/calves/chest/delts/tris/cardio

machine leg raise 40x15/4
seated calf raise ss 50x10 75x10 ss start 100x15ss 125x15ss 150x15/2ss
tibia raise ss ss50x20/4
decline db press 25x8 40x8 55x8 70x8 85x8 100x8
reverse peck deck fly 90x12 105x12/2
hex press 50x8/3
db lat raise 25x12 30x12/3
ng machine press 150x8/3
bb front raise 40x12/3
hs dip machine 180x8/6
12 min step mill intervals 1-1

done for the day. good easy day in. looks like a lot on paper but not a bad pump day at all. nice to give the body a little break with something on the easier side. got a really good pump going and everything fired and felt pretty good today. legs were a little tight and tired and glutes are probably the most tender. other than that spot on and rocking it. i actually have a touch up glute and ham session for tomorrow. that should be very very interesting but no cardio at all.


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup spinach and mushrooms
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
8oz red potato w/red hots powder
meal 4
8oz turkey
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

[guns01]

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

Damn sweet baby Jesus is right. That was a ass kicken work out

Sent from my SM-S975L using Tapatalk

kicked my own ass for sure man. a little tight today but good to go. i was hobbled all day yesterday though haha. i freaking love it

[thudgens96]

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

Damn sweet baby Jesus is right. That was a ass kicken work out

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

abs/legs/cardio

standing lat pull down crunches w/vac 70x20/4
roller work
glute bridge activation x10(10s iso)/2
lying leg curls 60x8 70x8 80x8 90x8 100x8 110x8 120x8 (nice pump and squeeze)
leg press ss 400x20 580x15 670x12 760x10 850x10 940x10 ss starts 940x10(x6)/4
sm lunges ss ss135x10/4 (then went back to press and did the other 6 reps)
squats 225x20/3
leg extensions 120x10 105x10/2 (dripped weight on set 2 and 3 cause it was pulling the patella tendon)
prowler drags 180lbs additional resistance 5 rounds 40 yards each

done for the day. sweet baby jesus this was an absolutely brutal session today. actually kept a very nice pace considering the rep ranges and volume. it def beat me down nicely though. felt really good strong and cardio was on point for the entire workout. only real issue i had today was on the extensions. it started pulling on my patella tendon so i had to lower the weight down so i didnt hurt anything. the youngsters joined in again today. no quit and they hung the entire time. so all in all a very successful day in the books. great one for sure


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 flat out breads
8oz red potatoes
meal 4
8oz turkey
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

[guns01]

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

today

abs/calves/back/cardio

ab wheel roll outs x10/5
machine toe press ss 210x10 ss start 230x10ss 250x10ss 270x10ss 290x10ss
tibia raise ss ss50x25/4
rumble roller work
one arm sup pull downs 40x8 50x8 60x8 70x8 80x8/4
low rows 140x4 160x4 180x10 220x10 220x10 200x10
machine pull overs 135x10/4
db rows 135x8/4
banded good mornings x15/3
prowler rows 160lbs additional resistance 4 rounds 40 yards each. (went up in weight a little)

done for the day. hell of a good session today. got side tracked a couple of times but didnt slow my pace down. met a strongman/strongwoman couple that are here on vacation. he thought he knew me from somewhere so that started up a convo with all of us. both in great shape and strong as hell. so that was pretty cool. always nice to meet cool new people. anyway, great strong session today. back was a tad bit tender from the pt session at the end of last week. i could feel the areas that she worked on big time. they were all firing very very well but they were sore too. got a really good pump and strength was also really good. actually my body felt really good today. the young couple may have joined on the team for a little bit. doesnt bother me at all. they work hard move fast and help out. so i will take that any day. another great day in the books.


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
3 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 flat out breads
meal 4
8oz turkey
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

[guns01]

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

today

abs/calves/chest/delts/tri/cardio

hanging leg raise x15/4
standing calf raise 220x10 240x10 260x10 280x10 300x10 320x10
machine press 100x10 120x10 140x10 160x10 180x10 200x10 rp 220x8
incline bb press 185x8 225x8 255x8 275x8(lost speed a bit) 315x5 315x5
incline pro fly 40x8/3
dips x10/3
reverse peck deck fly 90x20 105x20 120x20
db 6 ways 12x10/3
machine shoulder press 120x8/3
db skullies 40x10(10s iso)/4
seated rope extensions 100x10/4
12 min step mill intervals 1-1

done for the day. not a bad session at all today. absolutely no waiting whatsoever so we flew through it. got a really good pump going and felt pretty strong. shoulders were a tad bit ill tempered for the majority of the workout. they did open up and loosen up a bit as we went. i can tell that strength is coming down a little bit but not to bad. i am thinking it will bounce back. i had some pt done again yesterday as well. i forgot to note that. she is still opening up my back obliques and really working on my lower traps and rhomboids. i have really bad circulation issues in that area. all in all a good day in the books. i weighed in at 251 first thing yesterday am also

meal 1
50g mancake waffles
1/4 cup cream of rice
30g whey iso
meal 2
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 flat out breads
meal 4
8oz cod
8oz red potato
meal 5
8oz tcod
1/3 cup cream of rice with sugar free jelly
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

[guns01]

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

today

abs/legs/cardio

standing lat pd crunches w/vac 70x20/4
roller work
one leg gllute bridges w/iso x10/3 (10sec iso)
seated leg curls 90x10 105x10 120x10 135x10 150x10 165x10 180x10 195x10 210x10 ds 225x10ds 165x8ds 135x8+15sec iso
leg press 180x10 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x10 ds 990x10ds 630x33 (ouch)
db frog squats 65x10/4
leg extensions 135x15/3 135x15+15p (20 sec stretch after each set and 10 flexes)
prowler drags 180lbs additional resistance 4 rounds 40 yards each

done for the day. excellent session today. we did have to wait for the leg press so that slowed the tempo down a bit. i did opt out of 1 round of drags today because after the pause for leg press it cut me short on meal timing. got a really good pump and felt good and strong again today. my it bands are a little bit tight down low by the knee but nothing that isnt manageable. i just need to be more vigilant with rolling and fascia blasting the area more. i did hit the blaster before training again today also. that may also be making the area pump up a little bit more. another great day in the books. new guy joined in again today and killed it. i am actually surprised, he has enormous potential. he can hang with me and doesnt quit or complain


meal 1
50g mancake waffles
1/4 cup cream of rice
30g whey iso
meal 2
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
3 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 flat out breads
meal 4
8oz cod
8oz red potato
meal 5
8oz tcod
1/3 cup cream of rice with sugar free jelly
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

[guns01]

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

today

calves/abs/back/cardio

seated calf raise 50x10 75x10 100x10 125x10 150x10 175x10
incline situps x20/4
rumble roller work
swiss bar pulldowns 85x8 100x8 120x8 140x8/8 (2 sets per handle for 8 rounds total)
t bar rows (landmine) 50x8 75x8 125x8 150x8/4
db pullovers 60x10/4
low rows sup and pro 140x10/4
hypers x15/4
prowler rows 140lbs additional resistance 4 rounds 40 yards each

done for the day. like noted earlier, i did some fascia blasting work on my back and obliques last night and pounded water. woke up today and felt 100%. so obviously everything went smooth and perfect today. got a great session in and pushed the pace nicely. i kind of wish my week and off day didnt get messed up but you have to adapt to what you got. i also increased the weight on the prowler rows but not the volume today. i will either make that adjustment this upcoming week or the following. i will play it by feel. another successful one in the books


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
intra
2 scoops peri md 10g creatpure w/ 1 gal water
meal 3
8oz turkey
2 flat out breads
meal 4
8oz turkey
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

[guns01]

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

damn guns, I am sorry to hear this but you know how to take care of your body so this is important. Rest up and when the full moon is over you will feel better,lol

no exaggerating or bs, i literally couldnt stand up straight. i felt like death warmed over. we did do some fascia blaster work before bed and i woke up today 100%. if i were to try to drive to come up to see you guys it would take me a week to get there and then another to recover once i made it. then the fun could start. my body is way more busted up than i feel day to day for sure

[BABY1]

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

damn guns, I am sorry to hear this but you know how to take care of your body so this is important. Rest up and when the full moon is over you will feel better,lol

[guns01]

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

yesterday

off

so i was actually supposed to train yesterday but no way that was happening. it would have been pointless to even try. i was in so much pain when we got back from our trip i would have either gotten hurt or wouldnt have been able to do anything i was supposed to do. hell i could barely stand up straight. so i just went ahead and zeroed out my carbs and forced hydration and moved it up till today. my body doesnt do well at all with traveling and on top of that a cold and wet front moved in on us the last two days and i am not exaggerating how bad it fucked up my body. i contremplated training down there again but i am glad i passed on that one as well. i will get it done today though and i feel 100% today


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
meal 3
8oz turkey
meal 4
8oz cod
meal 5
8oz tcod
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

[guns01]

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

today

calves/arms

hs standing calf raise machine 90x10 135x10180x10 225x10 270x10 360x10/2
standing bb curls 20x15 30x15 40x15 60x10/5 (10s rest)
db hammers 30x10/5 *10sec rest)
machine preachers 50x8/3
assist machine press downs 6 sets of 12 (no clue of the weight it wasnt my gym)
one arm db french press 30x10/4
rope press downs 4 sets of 10 (weight i have no clue again)

done for the day. out of town training today. so up super butt crack early for a road trip. i am familiar with this particular gym for probably close to 10 years or so ago back. back then body builders and power lifters would travel from all over to come there to train. not so much any more. it is shitty equipped now and absolutely filthy. i dont mind a dirty gym tut this wasnt used and dirty this was disgusting and filthy. any way got in a good fast session. great pump even though i was quite a bit dehydrated. ran into a monster i have competed with over the years. i am now bigger than he is haha. he told me i was looking good blah blah and we shot the shit a bit. i am actually surprised today that i didnt bloat up or hurt to bad at all from the trip. i did have to walk about 2 miles or so for the event we had to go to. so i opted out of any cardio today. legs and glutes are sore too. i did really enjoy the feel of a different standing calf raise machine. that thing was pretty cool i will consider it a good day in the books though even though i may be completely crippled tomorrow


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
2 scoops peri md 10g creatpure w/ 3/4 gal water (due to travel)
meal 3
8oz turkey
2 flat out breads
meal 4
8oz cod
8oz red potato
meal 5
8oz tcod
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut

[guns01]

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

today

abs/legs/cardio

standing lat pd crunches w/vac 70x15/4
roller work
reverse hyper glute activation x10/3
lying leg curls 60x10 70x10 80x10 90x10 110x8 120x8 130x8 140x8
leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10 720x10 (all done back to back)
sm lunges 135x15/5
hip flexor raise 80x10/3 with 20 sec front relaxed flex
leg extensions 120x30/2
db stiff leg deads 65x8/4
prowler drags 180lbs additional resistance.5 rounds 40 yards each

done for the day. another killer session today. no words to describe the pain and the pump. we added in the young buck for tempo today and he worked out perfect. we literally nailed everything back to back with no issues at all whatsoever. dude didnt complain act like he was going to die or quit. so that helped the session out quite a bit. added in two progressions on the prowler work today both weight and reps. i probably should have done one or the other but just went ahead and did both. all in all happy with today and i am wasted tired. we will be traveling the next two days but not to far so i will get to work in a different gym for those two workouts. so a change of pace and atmosphere for a little bit. probably will be crippled by the end of the week though.


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 flat out breads
meal 4
8oz cod
8oz red potato
meal 5
8oz tcod
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut