Follow Along G's Run to the NA's

[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

[slamshaft]

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

Love it! Keep crushing!

[guns01]

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

today

abs/back

standing lat pd crunches 70x10/4
sm bent rows 95x8 135x8 185x8 225x8 275x8 315x8 315x8 315x8 ds315x8ds 225x8ds 135x17
one arm db rows 125x8/4
heavy partial pds 120x8 140x8 160x8 160x8 160x8
bb shrugs 135x8 225x8/3
reverse hypers ss x15/4ss
hypers ss ss x15/4

done for the day. really good session today even though congrestion is still in full effect. nothing really significant to note other than one elbow is a little angry and knees are achy. bara pressure is pretty freaking low so that def isnt helping the cause to much for me and my damn joints. i did jack my neck a smidge doing shrugs that will be a tbd how angry that one gets 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

[guns01]

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

today

chest/delts/back

10 min treadmill warmup
banded hs incline x8 25x8 45x8 70x8 55x8
incline bb press 145x6 205x6 225x6 285x6/3
reverse band bench press 315x5 405x5 405x5 405x5 405x5
machine flys 135x10/3
bb front raise 40x12/4
db lats 20x10 25x10/4
pull ups 2set wide 2 set med 2 set ng all to failure

done for the day. got in and knocked it out pretty quickly. weights are climbing up for me pretty good even though i am still pretty sick. so that's a plus. shoulders did get a little bit angry today and were a little tight and tender before i even started. all in all i am happy with how the day went. oh wait i did feel like a weak sissy on the banded hs inclines. i couldnt move weight for nothing on those today.


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 lasagna (almost out and need to have the boss make a new one)
2 tbl spn coconut oil
meal 5
8oz ground turkey
1 cup oats

[guns01]

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

today

legs

5 min stationary bike warmup
roller work
lying leg curls 60x12 80x12 100x12 110x12 120x12 130x12 ds 140x12ds 100x8ds 80x8 and 25 part
leg press 200x10 400x10 600x10 800x10 1000x10ss
walking bw lunges x20 each leg
sissy squats x10/4
squats 135x8 225x8 315x8

done for the day. nothing really to write home about as i am still pretty sick and having issues breathing. so i went as hard as possible without passing out or dying. knees and back held up really well today and i felt like i could have went quite a bit heavier on squats but my lungs were not having it, so i cut it off early.


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 lasagna
2 tbl spn coconut oil
meal 5
8oz ground turkey
1 cup oats
meal 6
probably going with 5 or 6 loaded chilly dogs
2 cups ice cream

need to note that i have been adding in a tbl spn of raw organic honey to my acv 3x daily to try to help knock out this cold

[guns01]

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

Guns I see the tricep pushdown aggravated your triceps. You ever roll out your triceps. I use a Fat Grip or racked barbell and roll/active release on it. Alot of the time it clears it up and I am good to go. Just a thought.

nope sure havent. may have to give that a try. in all honesty, if you see how fast and big of jumps i took, i dont think i warmed up enough on them and it made it tighten up on me.

[qhams]

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

Guns I see the tricep pushdown aggravated your triceps. You ever roll out your triceps. I use a Fat Grip or racked barbell and roll/active release on it. Alot of the time it clears it up and I am good to go. Just a thought.

[guns01]

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

today

arms/calves

10min treadmill
ez bar bb curls w/gf attachment 20x8 30x8 50x8 60x8 ss starts 70x8/6ss
db hammer curls ss ss30x8 ss30x8 ss30x8 ss35x8/3 (had to move to 35 because someone was blocking the rack. they were not as clean rep wise but i got them)
machine preachers 100x6(60sec rest) 40x41
v bar pressdowns 100x10 120x10 140x10(warmup ss start) 180x10ss 200x10/4ss
bench dips ss x25 ss x22 ss x20 ss x17 ssx17
reverse grip press downs 110x15 120x15/4
machine toe press 170x8 190x8 210x8 230x8 250x8 270x8 290x8 310x8 (30 sec rest)
seated calf raise 75x25/2

done for the day. still feeling pretty nasty from being sick. congestion snot and head ache is pretty brutal. still kicking as though. did get a little pain in my elbow during the press downs but that was the only issue i had today. pump was stupid and painful as always. i swear the pump feels and looks like my arms are 25in by the time we get done haha. i enjoyed my off day yesterday but another game day so i didnt get in bed till close to 10. late ass nights and running are still kicking my butt haha. almost done though.


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 chilly with beans and the works
2 and a half cups basmatti rice
meal 5
8oz ground turkey
1 cup oats

[guns01]

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

yesterday

chest/delts

10 min treadmill warmup
machine press 80x10 100x10 120x10 150x20 160x15 170x12 180x9 190x6
incline press 1165x30 185x20 225x10
rear lat db swings 40x60ds 20x30ds 15x10
db lats 20x10 25x10 30x10 30x10 30x10

done for the day. nothing special at all today. very high rep stuff for a nasty pump. intra has been added back in at this point.


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
16oz cod
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats

[BABY1]

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

Took me a bit but I finally have went through your amazing, informative, most disciplined, most visited, journal! Just a great measure always going in spite of anything!!! Thanks guns!!!

[thudgens96]

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

Yes you did move some good weight

Sent from my SM-S975L using Tapatalk

[guns01]

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

today

back

10 min treadmill warmup
sm bent rows 95x8 145x8 195x8 245x8 295x8 ds 345x6ds 245x6ds 145x15
ng pulldowns ss 100x8ss 120x8ss 140x8ss 160x8ss
cable rope pullovers ss ss100x10/4
reeves deadlifts 135x5 225x5 315x5 405x5 405x5 405x5 405x5 405x5 495x3 495x3 495x3

done for the day. still sick as a dog. lower back and sinus are pretty freaking angry at me. the bent rows were a serious kick in the nuts being bent over with a belt on and all the pressure. still again today i moved some really good weight considering and the pump was actually on point. still forcing food but getting it all in. i know i shouldnt be training hard but hopefully cutting abs and other really harsh cns stuff will let me get better with no issues. tomorrow is a day off so i should be able to get some good rest in other than having to do some kids sports stuff. been taking a couple naps during the day the last few days also. hopefully that helps out also.


meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
16oz cod
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats
1 cup spinach
meal 6 cheat
4 slices new york style pep pizza