Follow Along G's Run to the NA's

[guns01]

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

yesterday

calves/chest/tris/delts

leg press calf press 135x10 175x10 195x10 255x10(10s)x10(10s)x10(10s)/4
machine press 80x8 100x8 120x8 140x8 160x8 180x8 200x8 220x8 240x8
incline press 145x6 195x6 255x6 285x6 325x6
reverse band bench press 275x5 365x5 405x5/3
reverse band close grip bp 315x8/3
ez bar press downs 100x10ss 120x10ss 140x10ss 150x10ss
push ups ss x27 ss x17 ss x16 ss x12
db lats 20x15 25x12 35x10 40x8
spider walks x4/3

done for the day. moved some damn good weight around today. i was actually really surprised again at how heavy i was able to go. everything felt good and smooth so i just kept going up. another great day in the books.


meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
intra
2 scoops intra
meal 3
8oz turkey patty melt
10oz red potato
2 tbl spn coconut oil
meal 4
8oz turkey meat loaf
10oz red potato
2 tbl spn coconut oil
meal 5
8oz ground turkey

[guns01]

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

yesterday

abs/legs

standing lat pd crunches 70x10/4
5 min stationary bike
roller work
lying leg curls 60x10 80x10 100x10 120x12+15p/4
banded leg press 290x8 380x8 470x8 560x8 650x8 740x8 830x8 920x8 (these were double double banded haha)
bb walking lunges 80x10/4
leg extensions 105x20 135x20 150x20

done for the day. great session with a painful pump. no pains or aches to complain or note at all. cardio is a little bit down but not bad at all. i actually was able to blast through this one in under 2 hours and could have pushed it even faster and harder but one of my partners is slow as shit and even sat out the lunges. so that helped a little bit on time. i will note this one as another productive day. we will be taking sat off this week as one of the training week off days to catch up on some stuff and to rest a little bit.


meal 1
protein pudding (got lazy)
2 tbl spn pb
meal 2
protein cake
intra
2 scoops intra
meal 3
8oz turkey lasagna
2 tbl spn coconut oil
meal 4
8oz turkey meat loaf
10oz red potato
2 tbl spn coconut oil
meal 5
8oz ground turkey
meal 6
half a meat lovers pizza

[guns01]

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

today

arms

10 min treadmill warmup
standing bb curls 20x8 30x8 40x8 50x8 60x8 70x8 80x8 90x8
hs preacher curls 60x8 70x8/3
db hammers 30x8 35x8 40x8 45x8
rope press downs 100x10 110x10 120x10 130x12 140x12 150x12/3
close grip push ups slow and exp tempo x19 x17 x16 x15
one arm db french press 30x10/4

done for the day. no calves today they are pretty freaking sore haha. same as always, i hate freaking arms but killed them. moved some heavier than usual weight because everything felt good and no gf attachments today. happy with todays workout over all for sure and got a couple damn your a big mfer comments today as well haha


meal 1
protein pudding (got lazy)
2 tbl spn pb
meal 2
protein cake
intra
2 scoops intra
meal 3
8oz turkey lasagna
2 tbl spn coconut oil
meal 4
8oz turkey meat loaf
10oz red potato
2 tbl spn coconut oil
meal 5
8oz ground turkey
slice of bday cake and 1 cup ice cream

[guns01]

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

today

calves/chest/shoulders

standing calf raise 115x10 135x10 155x10 175x15ds 115x10/3 4 rounds of that pain
db hex press 25x10 40x10 55x10/8
db 6 way 12x10/4ss
machine shoulder press ng ss ss140x6 ss150x6/3
band face pulls x15/3

done for the day. note from yesterday i had some homemade shrimp po boys for my cheat. they were freaking awesome. simple session today as a secondary workout. nothing fancy at all just forcing some blood in. i will say that calf work is stupid brutal. the pump is insane to say the least. they are prob going to be a bit tender tomorrow.


meal 1
protein pancakes
2 tbl spn pb
meal 2
protein cake
intra
2 scoops intra
meal 3
8oz turkey lasagna
2 tbl spn coconut oil
meal 4
8oz turkey meat loaf
10oz red potato
2 tbl spn coconut oil
meal 5
8oz ground turkey
8oz sweet potato

the mrs made us a batch of turkey lasgna and turkey meatloaf. so i will be partaking in that for a few days haha

[guns01]

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

On your deads do you do sumo or conventional?

i have been pulling conventional for the last year or two. i sued to pull sumo forever but i want all the focus on my back and i am trying to get away from the mechanical advantage from my hips and legs. i do like both though

[qhams]

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

On your deads do you do sumo or conventional?

[guns01]

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

today

abs/back/hams

standing lat pd crunches 70x10/4
sm bent rows 115x8 135x8 185x8 225x8 275x8/3
banded suit case rows 35x5 60x5 70x10 80x10/3
stretchers 100x10 120x10 140x10
banded deads 135x5 185x5 225x5 275x6 (damn heavy)
lying leg curls 80x10/6

done for the day. i am still a little tight in the hip flexors and low back. not sore anymore just was a little bit tight. great session today though. everything went smooth and no issues. banded deads are a *****


meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
intra
3 scoops intra
meal 3
8oz turkey lasagna
2 tbl spn coconut oil
meal 4
8oz turkey meat loaf
10oz red potato
2 tbl spn coconut oil
meal 5
8oz ground turkey
2 cups white rice
meal 6
going to have some ice cream today and that's it

[qhams]

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

Workouts looking good Guns.

[guns01]

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

yesterday

calves/chest/tri/shoulders

machine toe press 150x10 170x10 190x10 210x15ds 130x10/did this for 4 rounds
hs incline press 45x10 70x10 90x12 115x10 135x8 180x6
db press 40x8 55x8 70x8 85x8 105x8
incline bb press 265x10/4
rope press downs ss 100x12ss 110x12ss 120x10ss 120x12ss
floor press ss ss225x5/4
reverse peck deck ss 75x15ss 90x15ss 105x15ss 105x15ss
banded face pulls ss ss x10/4
db lats 20x15/3

done for the day. legs are a wreck and lower back is sore. the little adductor strain is not happy at all. i know i didnt hurt anything for sure but man is it not happy at all. today was a very good heavy day as well. felt really good and strong for the duration of the workout. first time doing floor presses which were quite interesting. they did feel like they put a whole lot of stress on the elbow tendons and very very low on the tricep insertions. i guess that could be good or bad. my elbows dont hurt at all but i could def feel the pressure. nothing i would do every week for sure. monday is an off day, so i can go into back really fresh and strong. i def do need it after moving some serious weight the last 2 days. other than the above complaints i actually feel pretty damn good. i will note my bp is starting to climb up a little bit. i am about to finish this program up so much more cardio will be coming into the next run


meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
intra
2 scoops intra
meal 3
8oz turkey lasagna
2 tbl spn coconut oil
meal 4
8oz turkey
10oz red potato
2 tbl spn coconut oil
meal 5
8oz ground turkey
2 cups white rice

[guns01]

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

today

abs/legs

standing lat pd crunches 70x10/4
5 min stationary bike
roller work
lying leg curls 60x10 80x10 100x10 120x12 130x10 140x8 150x6
squats 135x10 225x10 275x5 315x5 365x5 405x5 500x5
banded leg press 180x12 270x10 bands added 360x12 450x12 540x12 630x12 720x10
walking db lunges 50x10/3
ghr x10/2

done for the day. felt super good and strong today. i did get a little bit of cramping in my adductor but i dont think i hurt anythig. everything fired and felt great other than that little bit of cramping. great session today and i am really happy with my progress so far. i guess taking that day off yesterday made a huge difference haha


meal 1
2 protein muffins
2 tbl spn pb
meal 2
protein cake
intra
3 scoops intra
meal 3
8oz turkey patty melts
10oz red potato
2 tbl spn coconut oil
meal 4
8oz turkey
10oz red potato
2 tbl spn coconut oil
meal 5
8oz ground turkey
2 cups white rice
meal 6
got a party at a steak house. so cheat today prob wont be that much of a nasty cheat

[guns01]

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

today

calves/arms

seated calf raise 50x10 75x10 100x10 150x10/3
hs preachers 40x10/3(wamrups) 65x10 +5or more n/3
db hammer curls 25x12 30x12 35x12 40x12
bb partial curls 70x10/4
rope press downs ss 80x12 90x12 100x12 ss begins 110x12 120x12/2
bench dips ss ss x17 ss x15 ss x12 ss x10
db skullies 35x12/4

done for the day. i dont know what i did but today the pump was 10x more insane than normal. i am talking at the start of the first set they were full and kept on getting fuller and fuller. to the point where i couldnt pull out my ear phones. so i would have to venture to say, that today was a very successful day even though i hate arm training haha


meal 1
protein muffins
2 tbl spn pb
meal 2
protein cake
intra
2 scoops intra
meal 3
8oz turkey patty melts
10oz red potato
2 tbl spn coconut oil
meal 4
8oz turkey spagetti
2 tbl spn coconut oil
meal 5
8oz ground turkey

[guns01]

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

today

calves/chest/delts

10 min treadmill warmup
machine toe press 150x10 170x10 190x10 210x10+10sx20p 230x10+10s x20p 250x10+10s x20p 270x10+10s x20p
ng machine press 80x10 100x10 120x10 140x10 150x10/7
6 way ss 10x10/4ss
ng shoulder machine press ss ss100x6 ss140x6 ss150x6/2
banded face pulls x15/3

done for the day. today was a nasty super paced session. only took 45-60 sec rest between sets. so the pain and pump were extra nasty. no weight records set today but it was a pump day only. i was sched to take off thrus but we ended up taking yesterday off instead. so i got a little bit of extra rest in between chest days. we are currently brain storming implementing a lot more sled recovery work. we shall see what i can come up with that stuff haha i am thinking maybe not doing it on direct training days and doing it the day after. pump some more blood in get some extra cardio in and not stress the cns anymore at all. could be a great added training stimulus without compromising recovery. we shall see next week.


meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
intra
2 scoops intra
meal 3
8oz turkey patty melts
10oz red potato
2 tbl spn coconut oil
meal 4
8oz turkey
10oz red potato
2 tbl spn coconut oil
meal 5
8oz ground turkey

[guns01]

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

Hey brother what is a suitcase row?

Sent from my SM-S975L using Tapatalk

it's a variation on a one arm barbel row. only difference is instead of standing beside the bar you stand near the front. it targets the lower lat more directly but is kind of awkward. the band helps keep you better balanced also

[thudgens96]

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

Hey brother what is a suitcase row?

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

abs/back/hams

standing lat pd crunches 70x10/4
roller work
suit case rows ss 25x8ss 35x8ss 60x8ss added band 60x8ss 70x8ss 70x8ss 70x8ss 70x8ss
t bar rows ss ss70x6 ss70x6 ss70x6 ss105x6 ss130x6 ss165x6 ss165x6 ss165x6
low rows 140x8 160x8 180x8 200x8
partial stretch pull downs 140x8 160x8 180x8
banded hypers x21 x17 x16
lying leg curls 80x10/6

done for the day. grueling back session today. the row super set was a serious kick in the nuts. i hate being bent over for that long moving heavy weight. it is a whole other level of winded haha. great pump and moved around some pretty good weights today. so all in all a good one in the books. now i get wonderful miles of cardio for halloween walking this evening. i even offered up to buy my kids huge bags of candy and to take them to a huge party instead of walking the neighborghod for barely any candy. no bueno on that idea haha. so tight back and cardio it is


meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
intra
2 scoops intra
meal 3
8oz turkey patty melts
10oz red potato
2 tbl spn coconut oil
meal 4
8oz turkey
10oz red potato
2 tbl spn coconut oil
meal 5
8oz ground turkey
2 cups white rice
meal 6
thinking of doing some serious popeye's fried chicken
maybe a little halooween candy. idk ice cream may be good too