Follow Along G's Run to the NA's

[guns01]

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

today

abs/back/bis

incline sit ups x10/4
roller work
one arm sup pull downs 40x10 50x10 60x10 70x10 80x10
one arm bb rows 100x8 125x8 150x8/4
band shrugs x10/4 (very very tough)
db pull overs 60x12/4
hs iso row 90x15/3
incline ex bar concentration curls 30x10/3 50x10/3
db preachers 30x10/3

done for the day. good session in today. one of my kids got strep throat and is sick as shit and i am not feeling too hot myself. so hopefully i havent picked that fucker up as well. all kinds of nasty bugs flying around everywhere lately from stomach crap to strep to everything else you can freaking imagine. it's going around right now. so i got my fingers crossed i dont get it. that will set me back at least 3 weeks if i have to jump on anti biotics and back off of training. that and being sick on christmas would be freaking awesome. at least the weather is nice haha.

\meal 1
protein pudding
2 tbl spn pb
meal 2
protein cakes
2 tbl spn almond butter
intra
3 scoop intra
meal 3
8oz chicken in com soup
2 cups rice
2 tbl spn coconut oil
meal 4
8oz turkey in frito pie(will unfortunately run out tomorrow most likely)
1 cup of rice
2 tbl spn coconut oil
meal 5
8oz ground turkey

[guns01]

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

yesterday

abs/legs(#2)/calves

5 min stationary bike
standing lat pd crunches 70x10/4
roller work
lying leg curl ss 60x12 80x12 90x12 ss starts 100x12/4ss
db stiff leg deads ss ss70x8/4
adductors 150x12/4
machine toe press 250x10 270x10 290x10 310x10/3

done for the day. nice easy fast paced number 2 leg day for the week. kind of weird but i am not losing strength as my sets progress i am getting stronger. so i started with 90 and it felt heavy as shit and i thought damn i am going to have to do my sets with only 90lbs. so then i said screw it and went to a hundo. did it and the first one i was like damn that was more brutal than what i thought and i may have to drop back down. then set number 2 was easy and it got easier with each progressive set. no additional rest time or nothing. we where busting them out with i would say about 45-60 sec max between them. so that's not it. i am perplexed because it is happening on back and chest as well. just a little side note on this for those reading and following along.


meal 1
protein pudding
2 tbl spn pb
meal 2
protein cakes
2 tbl spn almond butter
intra
2 scoop intra
meal 3
8oz chicken in com soup
2 cups rice
2 tbl spn coconut oil
meal 4
8oz turkey in frito pie(giving me horrible gas but i love it haha)
1 cup of rice
2 tbl spn coconut oil
meal 5
8oz ground turkey

[guns01]

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

today

abs/delts/calves

decline situps x10/4
bent over db swings ss 30x20/4ss
band over and backs ss x10/4
db lats 35x8/4
db front raise 15x12/4
standing calf raise 255x10 275x10 295x19 315x10/5

done for the day. my wrecked shoulder was freaking screaming today. had to do lots of stretching on that fucker, it was not happy at all. all in all a great pump workout that was short sweet and to the point. nothing fancy to write home about but we did work.


meal 1
protein pudding
2 tbl spn pb
meal 2
protein cakes
2 tbl spn almond butter
intra
1 scoop intra
meal 3
8oz chicken in com soup
2 cups rice
2 tbl spn coconut oil
meal 4
8oz turkey in frito pie
1 cup of rice
2 tbl spn coconut oil
meal 5
8oz ground turkey

[guns01]

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

yesterday

abs/chest/tri/calves

standing lat pd crunches 70x10/4
roller work
hex press 30x8 40x8 55x8 70x8/4
incline bb press 3 sec hold at bottom 195x6 225x6 265x6/4
dips ss x8/4ss
stretch pushups ss x8/4
ind handle pushdowns 100x12/5 100x12 w/ stretch/3
seated calf raise 50x8 75x8 100x8 125x8 150x8

done for the day. nothing special to note. felt really good and strong today and everything went really really well. legs are a tad bit sore but nothing to crazy. back is a tad bit angry also but that's normal for squatting pretty heavy haha


meal 1
protein muffins
2 tbl spn pb
meal 2
protein cakes
2 tbl spn almond butter
intra
2 scoops intra
meal 3
8oz chicken in com soup
2 cups rice
2 tbl spn coconut oil
meal 4
8oz chicken slow cooker in com soup with added mushrooms
2 cups of rice
2 tbl spn coconut oil
meal 5
8oz ground turkey

[guns01]

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

today

abs/legs(#1)/calves

5 min stationary bike
standing lat pd crunches 70x10/4
roller work
seated leg curls 90x12 105x12 135x12 150x12 180x12 195x12 210x12
lying leg curl ecc focus 80x20
squats 45x8 135x8 185x8 225x8 275x8 315x8 405x8
hack squats of death rev band 270x8 360x8 450x8 ds540x8(7s)ds 450x8(7s)ds 360x8(7s)ds 270x8(7s)
standing calf raise 275x10(10s)x10(10s)x10(10s)/3

done for the day. holy kick in the nuts day. moved some really really good weight today and reps went up. i shifted forward a couple times squatting so i know my back isnt going to be happy. weight is progressively getting heavier and reps are going up as noted in my programming. so we are def moving up. other than my back, my nuts are still not happy but no where near as bad as it was the first week. so i am def leaning away from it being a hernia. i had zero issues on my heavy set of squats or hack squats. so it is the nuts getting crushed imo. so we shall see. great day in today.

meal 1
protein pudding
2 tbl spn pb
meal 2
4 whole eggs (free range organic)
4 slice ez bread
2 tbl spn organic grass fed butter
intra
3 scoops intra
meal 3
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken slow cooker in com soup with added mushrooms
2 cups of rice
2 tbl spn coconut oil
meal 5
8oz ground turkey

[guns01]

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

today

legs(#3)/calves

5 min stationary bike warmup
roller work
glute kickbacks 50x10 70x10 90x15 100x15 110x15 120x15
sm lunges 45x8 95x8 135x8 135x8 135x8
rev band hacks (5s neg) 320x10/3
seated calf raise ss 90x20ss/4
standing calf raise ss ss305x6/4

done for the day. nothing to really note today other than i am done with pre workouts. i normally dont use any but i didnt have any coffee and i had a serving. so i felt like i was going to puke for my entire workout. not good at all. i can do them if i take them all the time but after not having one in a while that's what i get for it. christmas party tonight so i will get a little extra steak and potatoes in and watch my mrs co workers make fools out of themselves. my day off tomorrow will be much needed because it will be a much later night than usual. another productive and successful week in the books.

meal 1
protein pudding
2 tbl spn pb
meal 2
4 whole eggs (free range organic)
4 slice ez bread
2 tbl spn organic grass fed butter
intra
2 scoops intra
meal 3
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
10oz red potato
2 tbl spn coconut oil
meal 5
8oz ground turkey
meal 6
christmas party steak and potatoes

[thudgens96]

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

today

abs/back/bis

5 min tread mill warmup
decline situps x10/4
sup pull downs w/iso holds 30x8 40x8 50x8 60x8 70x8/3
meadows rows 50x10 75x10 100x10/2
rack pull ss 135x2 225x2 315x5ss 315x5ss 315x5ss 315x5ss
chins ss x8/4
db pullovers 50x12/3
incline db concentration curls 25x10/3
db hammer curls 30x10/3

done for the day. nut was not happy on those deads for sure. the throb is brutal haha. one more day and a day off and i got legs again tomorrow. early day today but still felt nice and strong. the pulls today even though low end reps were setup to be a little on the lighter side. they felt really good though and right on point for what was called for. now rest and chill for the rest of the day. i did pull back on my diet and have 2 muffins for my pre workout meal hehe. its chrstmas season damn it and i needed a little kick


meal 1
protein pudding
2 tbl spn pb
meal 2
1 monster apple muffin
1 monster cherry muffin
1 tbl spn almond butter
intra
3 scoops intra
meal 3
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
10oz red potato
2 tbl spn coconut oil
meal 5
8oz ground turkey

Enjoy the muffins bro you have definitely earned them.

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

abs/back/bis

5 min tread mill warmup
decline situps x10/4
sup pull downs w/iso holds 30x8 40x8 50x8 60x8 70x8/3
meadows rows 50x10 75x10 100x10/2
rack pull ss 135x2 225x2 315x5ss 315x5ss 315x5ss 315x5ss
chins ss x8/4
db pullovers 50x12/3
incline db concentration curls 25x10/3
db hammer curls 30x10/3

done for the day. nut was not happy on those deads for sure. the throb is brutal haha. one more day and a day off and i got legs again tomorrow. early day today but still felt nice and strong. the pulls today even though low end reps were setup to be a little on the lighter side. they felt really good though and right on point for what was called for. now rest and chill for the rest of the day. i did pull back on my diet and have 2 muffins for my pre workout meal hehe. its chrstmas season damn it and i needed a little kick


meal 1
protein pudding
2 tbl spn pb
meal 2
1 monster apple muffin
1 monster cherry muffin
1 tbl spn almond butter
intra
3 scoops intra
meal 3
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
10oz red potato
2 tbl spn coconut oil
meal 5
8oz ground turkey

[guns01]

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

Still king of fitnessgeared

no rest for the weary man. older you get the harder you have to push or the young guys will catch you haha

[MOUNTAIN-MAN]

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

Still king of fitnessgeared

[thudgens96]

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

i am not a big fan of specific work and i built my best base not training them at all. all i did was hitting chest shoulders back and legs and they grew awesome. i did hit legs once a week and everything else 2 times a week. you hammer the piss out of back chest and shoulders and they get enough work just from that. now you can throw in some stretch type movements and brach work for biceps at the end of back and chest day. that will give them a little umpf and help. i am not saying that this works for everyone but it gave me a hell of a nice base and didnt beat the crap out of my elbows and bicep tendons. but just like anything else you should go back and forth to keep them guessing and progress moving. i think the longest stretch i went without any direct work at all was 7 or eight months and i added 2 almost 2 and a half inches to them. that was in my way younger days but it worked

Thanks for the info brother. Crazy how much we think alike. I trained the same way for the last year. But started having a regular arm day a month or so ago and people have made comments on how much better than look. Just hate doing arms.



Sent from my SM-S975L using Tapatalk

[guns01]

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

today

abs/legs/calves

5 min stationary bike warmup
standing lat pd crunches 70x10/4
roller work
lying leg curls 70x10 90x10 100x10 110x10 ds120x10(10s mid)ds 100x10(10s mid)ds 80x10(10s mid)
adductors 150x12/3
squats 45x10 135x8 205x20/4 (less than 2 min rest per set)
seated calf raise 100x25 100x25 100x20 100x17

done for the day. only real note i have for today is that my abs were actually sore going in to the workout. must have nailed them pretty good because they very very rarely ever get sore. knees were a tad tender also but i know that's from all the cold weather because once i got nice and warm they were good to go. great session and super nasty pump. we also added in two sets of 30 sec hip/glute/back stretches. they are called something but i cant remember haha.


meal 1
protein pudding
2 tbl spn pb
meal 2
4 whole eggs (free range organic)
1 oat bagel
2 tbl spn almond butter
intra
2 scoops intra
meal 3
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
10oz red potato
2 tbl spn coconut oil
meal 5
8oz ground turkey

[guns01]

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

You say your not a fan of arm specific days. What do you feel is the best way to train them. By far my least favorite body part to train

Sent from my SM-S975L using Tapatalk

i am not a big fan of specific work and i built my best base not training them at all. all i did was hitting chest shoulders back and legs and they grew awesome. i did hit legs once a week and everything else 2 times a week. you hammer the piss out of back chest and shoulders and they get enough work just from that. now you can throw in some stretch type movements and brach work for biceps at the end of back and chest day. that will give them a little umpf and help. i am not saying that this works for everyone but it gave me a hell of a nice base and didnt beat the crap out of my elbows and bicep tendons. but just like anything else you should go back and forth to keep them guessing and progress moving. i think the longest stretch i went without any direct work at all was 7 or eight months and i added 2 almost 2 and a half inches to them. that was in my way younger days but it worked

[thudgens96]

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

You say your not a fan of arm specific days. What do you feel is the best way to train them. By far my least favorite body part to train

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

delts/abs/calves

5 min treadmill warmup (didnt want my legs to pump up)
rumble roller work
reverse peck deck 75x30 90x20 105x10 120x10
db lats 25x10 30x10 35x10 40x10
bb front raise 30x12 40x12/3
handing leg raise x10/6
standing calf raise 275x8 295x8 315x8 335x8 355x8 375x8 395x8 395x8

done for the day. nice simple quick and easy day. nothing fancy at all and i am digging spreading everything back out with this high frequency style of training. since i am not a fan of arm specific days this is one of my favorite ways to have programming setup. nothing crazy to note today. i did have a small little cheat for my first meal today. i am good shape so i dont think it will hurt anything haha. i have striated glutes and my obliques are still showing at almost 280lbs. so i say i am holding pretty solid shape lol

meal 1
big steak omlette
egg nog pancakes
meal 2
protein cake
2 tbl spn almond butter
intra
2 scoops intra
meal 3
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz turkey
10oz red potato
2 tbl spn coconut oil
meal 5
8oz ground turkey