Follow Along G's Run to the NA's

[MOUNTAIN-MAN]

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

Guns is and will always be the man

[thudgens96]

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

Awesome work brother!

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

back

10 min treadmill warmup
roller work
bent rows ss 95x8 135x8 185x8 ss starts 225x8ss 275x8ss 315x8ss 335x8ss
one arm cable rows ss ss40x6 ss55x8 ss70x8 ss85x6
ng pullups x10 x8 x8 x8
dead lifts shrugs 135x6x18 185x6x18 225x6x18 275x6x18
dead lift shrugs round 2 245x1x1 1 rep of each for 5 minutes straight with 10 sec rest between each rep. fucking brutal
hypers x41

done for the day. great heavy session in today and my hands are destroyed haha. i am toast from it though. that final dead lift shrug combo for 5 mins straight was a serious kick in the nuts. i wanted to go for 315 for the set but my hands were so torn up their was no way even wrapping it. it would have ripped open my hands even more. so i pulled the weight back and bit and went to work. fantastic pump across the board and done sir done.


meal 1
egg sandwiches
1/2 cup oats
2 tbl spn coconut oil
meal 2
protein cake
intra
2 scoops intra
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz turkey patty melt
10oz red potatoes
2 tbl spn coconut oil
meal 5
8oz ground turkey
2 cups white rice
meal 6 cheat
going to be chili cheese dogs with cole slaw and the fixings
slice of cake or two

[guns01]

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

today

chest/delts/tris/back

10 min treadmill warmup
flat db press 25x10 40x10 55x10 70x10 85x10 100x10 115x10
incline bb press 135x6 185x6 225x6 275x6 315x6 315x6 315x6
dips x10/4
v bar press downs ss 150x10ss 160x10ss 170x10ss 180x10
close grip push ups ss ss x27 ss x21 ss x17 ss x14
wide grip chins ss x11ss x10ss x9ss x8ss x8ss
banded face pulls ss ss x15/5

done for the day. super strong today. i actually hit some really good weight and felt good for the most part. shoulders and elbows are a little tight and beat up. more so tight and stiff than anything but def noteworthy. legs are good to go but my knees were freaking screaming all evening haha. good today but man i must have jacked them up good yesterday as well. eh off day coming up monday so time to heal and recover.


meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
intra
2 scoops intra
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz turkey patty melt
10oz red potatoes
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

legs

5 min stationary bike
roller work
ghr x12/6
banded leg press 90x8 180x8 270x8(added bands) 470x8 670x8 760x8/4
walking db lunges 55x8per leg/3
reverse hacks 90x8 180x8 270x8 360x8
ssb good mornings 75x20/2

done for the day. dragging ass today but still a great session. took way to long between me having congestion issues and one of my partners dragging ass, the time was way slow. i hate dragging ass. the pump kept getting worse and worse so i wasnt cooling down or losing my pump at all. no idea how that happened though. i didnt feel as strong on the leg press today either and that light ass weight with the bands felt heavy as hell. i will call the session today a medium high success haha.

meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
intra
3 scoops intra
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz turkey patty melt
10oz red potatoes
2 tbl spn coconut oil
meal 5
8oz ground turkey
1 cup oats
meal 6
cheat meal. idk yet what the main meal will be but ice cream is on the agenda for sure

[guns01]

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

yesterday

calves/arms

seated calf raises 50x10 75x10 100x10 150x10/3
v bar press downs 80x10 100x10 120x10 140x10 160x10 180x10 200x10/4
bench dips ss x17ss x16ss x 14ss x 12ss
banded jm press ss ss135x8 ss115x8 ss115x8 ss115x8
db curls w/fatgrips ss 5x10 10x10 15x10 25x10 30x8ss 30x8ss 35x8ss 35x8ss 35x8ss
ez bar curls ss ss70x6/5
db preachers 35x8/3
reverse bb curls w/fatgrips 40x12/3

done for the day. as usual stupid painful pump. the banded jm press after the bench dips was just ignorant. i started at 135 and had to cut it down to 115, it felt stupid heavy and i barely got the first 8. the rest of the workout was brutal but felt awesome. got in and out in about an hour and some change also so that was a good pace without coughing up a lung.


meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
intra
2 scoops intra
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz turkey patty melt
10oz red potatoes
2 tbl spn coconut oil
meal 5
8oz ground turkey
1 cup oats

i am really digging the addition of the patty melts. i figured i would be burned out by now but nope they are delicious

[guns01]

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

Maybe I should consider doing some of these workouts.

I use to use Ian King protocol of periodization.

Week 1 - lighter weight, higher reps, nothing to complete failure, walk out feeling refreshed.
Week 2 - med. weight med. reps some sets to failure and some sets backed off
Week 3 - heavy weight mixture of reps but more lower reps. Sets done to failure.
Week 4 - repeat week 1.

He actually does it in two week intervals (1-2) (3-4) (5-6)

Anyways I made some great progress in terms of strength training like this, but mentally it is hard because I equate leanness with more energy expenditure and intense training. Crazy thing is I know it is more about nutrition. Guess I try to keep fouling myself. Slow learner. HA!

nutrition you are 100% right about. that's the biggest and most important part of the game for sure. now with are programing we dont change up that way but we will waiver volume and intensity over a 12 wk period. the intensity and volume ramps up over the first 6wks and then back down. the primary and pump days really arent the fluctuations as much as the intesnsity and volume do. recovery is what drives everything in training. that and knowing your body well enough when to push forward and when to pull back. my joints and how tired i feel are usually the indicators i use for that but 95% of the time my nutrition is spot on. i do feel a lot worse after my cheats but they keep me sane and driving forward without becoming way out of shape eating whatever i want after i hit my numbers for the day. that worked for me in my younger days but now not so much. my bp will get out of hand if i let it slip to much and it is much harder to get in shape wihout dooing an ass load of cardio. that in turn eats up more muscle than i like. you can look back over my last semi prep and i got into show ready shape with no fat burner at all and no more than 14 min of actual cardio 2-3 days a week. that is even impressive to me

[qhams]

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

Maybe I should consider doing some of these workouts.

I use to use Ian King protocol of periodization.

Week 1 - lighter weight, higher reps, nothing to complete failure, walk out feeling refreshed.
Week 2 - med. weight med. reps some sets to failure and some sets backed off
Week 3 - heavy weight mixture of reps but more lower reps. Sets done to failure.
Week 4 - repeat week 1.

He actually does it in two week intervals (1-2) (3-4) (5-6)

Anyways I made some great progress in terms of strength training like this, but mentally it is hard because I equate leanness with more energy expenditure and intense training. Crazy thing is I know it is more about nutrition. Guess I try to keep fouling myself. Slow learner. HA!

[guns01]

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

So primary days are like normal workouts and pump workouts are pretty much recovery workouts, done with the purpose of pumping fresh blood/nutrients to the muscle, just as you said above? Am I getting closer to understanding? LOL :P

haha yessir. that and never actually taken to failure. the idea is to get to a weight that is about 2--4 reps from failure and burn the muscle up and fill it with blood. i will say that at times some of the pump workouts feel 10x worse than primary ones do. funny thing is if you asked me a few years ago if it was possible to do them i would have said hell no but i learned a ton about peri nutrition and paying better attention to recovery. i have made some great improvements all around and stayed pretty healthy at the same time

[qhams]

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

not really. we dont do anything at all to failure ever on the pump days. so it's not so much how light or heavy it is. the volume is also usually a lot lower on pump days. it is used more for driving out waist and bringing in fresh blood and nutrients and keep the progress moving along

So primary days are like normal workouts and pump workouts are pretty much recovery workouts, done with the purpose of pumping fresh blood/nutrients to the muscle, just as you said above? Am I getting closer to understanding? LOL :P

[guns01]

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

So is primary days done with more weight and lower reps like a strength day? Sorry if I am not following.

not really. we dont do anything at all to failure ever on the pump days. so it's not so much how light or heavy it is. the volume is also usually a lot lower on pump days. it is used more for driving out waist and bringing in fresh blood and nutrients and keep the progress moving along

[qhams]

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

So is primary days done with more weight and lower reps like a strength day? Sorry if I am not following.

[guns01]

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

What determines if its a pump day versus a strength or any other type of day? Just curious.

it goes by programing and what i am am putting emphasis on. for this program i am focusing on chest/shoulders and hams with a little additional back work. so primary and pump days are setup where i have enough time between the primary and secondary to get the most out of the primary. so in essence i am getting double the growth with less joint stress with different stimulation in each session. so for example this program is setup like this:

legs primary
chest/shoulders primary with a little added back
could be a day off or back primary
could be a day off or back primary (goes off of how i feel and sched for my partners)
chest/shoulders pump day
could be an off day or arms
could be an off day or arms with maybe some ham work added in

so the way it is setup you should have 2 days minimal between primary and pump days then at least 3 or 4 days before hitting primary again. you can work this system into a 7 day a week system and train everything twice but your recovery has to be on point and you can only pull it off for 3-4 weeks even being on point. i like to go with either a 5 or 6 day split and since coming off a really restrictive and harsh diet i went to a 5 day program right out the gate. after this one we are going back to a 6 day split that will blow your mind. i will be training back/chest/shoulders 3x a week and then hitting letgs once hard and maybe some light additional work. it is pretty silly to say the least

[qhams]

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

What determines if its a pump day versus a strength or any other type of day? Just curious.

[guns01]

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

today

calves/chest/delts

machine toe press 170x10 190x10 210x10 220x10x10x10/2 10 sec pauses were tossed in there and that was one continuous set
ng machine press 80x8 100x8 120x8 140x8 160x8/8
cage press 45x6 95x6 115x6/5
bent over db lats 20x25/3
rear delt destroyer set 40x60ds 20x30ds 10x10

done for the day. nice basic and simple pump day today. everything felt good and healthy and i had to pull back because it was only a pump day. so really nothing crazy to note today, in and out with a stupid painful pump. all in all a happy day. i did push sunday's cheat to today for a banquette we have going on this evening. we are still pretty jacked up from the storms so i didnt get to restock my cod, so i had steak instead haha

meal 1
6oz steak
4 whole eggs
p28 bagel
2 tbl spn coconut oil
meal 2
protein cake
intra
2 scoops intra
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz turkey patty melt
10oz red potatoes
2 tbl spn coconut oil
meal 5
8oz ground turkey
1 cup oats
meal 6
cheat meal tbd