Follow Along G's Run to the NA's

[guns01]

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

yesterday

chest/shoulders

band warmups (way harder than i thought and pumped my shoulders up too much)
banded incline db press 25x10 40x10 55x10 70x10 85x10
incline bb press 165x8 195x8 225x8 275x8 275x8 275x8 275x8
decline press 135x15 185x12 225x9 275x6ds 225x6ds 135x22
stretch pushups x25 x19 x14
6 ways 5x10/4
banded face pulls ss x10/4ss
spider walks ss x3/4

done for the day. sick as shit but i got through with no real bad issues. strength is obviously down quite a bit but not to awful bad. no real complaints other than feeling like butt


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

[qhams]

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

30lbs for 8 reps for 4 sets 30x8/4

Gotcha. I do it backwards of what you do That is why I was having a hard time understanding your workouts.

[guns01]

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

today

legs

10 min stationary bike warmup
roller work
ghr x8/5
seated leg curls 150x8(15p) 165x8(15p) 180x8(15p)
frog stance leg press 180x12 270x12 360x12 540x12 720x12
squats 135x8 185x8 225x8ss 275x8ss 315x8ss
leg press ss ss450x15/3 (close stance constant tension)

done for the day. 4am workout and a rough morning. i am def getting sick and feeling every bit of it. no good strength tight chest and congested as hell. i was a huffing and puffing the entire time. i had in my mind to work up to 500 for 8 today. yeah right i would have passed out between 365 and 405 for sure. other than being about ready to die everything felt nice and smooth. so i had it in my muscles to get where i wanted today but my lunges and breathing damn sure were not having it. i did zero ab work today as well to keep the cns stress down and the squats were done explosively as well to off set the stress. i wont do any ab work or cardio at all until it clears up. just for recovery sake. i probably shouldnt have trained today but my sched my be dicked up all next week if i dont train the next 3 days. i need off days during the week coming up. so i am gutting through it now.


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 is tbd. i havent decided just yet what i am going to have

[guns01]

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

db preachers 30x8/4 - is 30 the weight, 8 the sets, and 4 the reps?

30lbs for 8 reps for 4 sets 30x8/4

[qhams]

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

db preachers 30x8/4 - is 30 the weight, 8 the sets, and 4 the reps?

[guns01]

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

yesterday

arms

10 min treadmill warmup

standing db curls 5x10 10x10 15x10 25x10 warmups non stop going up
v bar press downs 80x10 100x100 120x10 same thing
v bar press downs ss 140x12ss 160x12ss 180x12ss 200x12ss 200x12ss
db curls w/fg and w/o fat grips ss ss30x8/2 first 8 with fg second without 5 rounds of super sets here
reverse grip press downs ss 120x15/5ss
ez bar curls w/fg and w/o fg 60x8/2 with and without fg back to back like db 5 rounds of super sets
db preachers 30x8/4
banded jm press 135x8/4

done for the day. brutal arm day today. pump was skin splitting painful. joints all held up very well with no issues at all. my shoulders even felt pretty good for a change haha. only bad thing to note is i believe i am coming down with the flu or a very very bad cold. the mrs has been sick as crap for a few days and i think i am getting it myself now. so to keep from hammering my system i am skipping tomorrows workout just to rest. i am using zicam and all the other remedies in the tool box to try to off set this shit and cut it off early. hopefully i can either knock it out completely or shorten it at best. the sore throat is a pain in the ass. so i am putting some fish in to ease eating for a few days.


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

[qhams]

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

Glad the back held up bud.

[guns01]

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

yesterday

abs/back

standing lat pd crunches 70x10/4
roller work
chest support machine rows w/mid trap rhomb empah 90x12 105x10 120x12 135x12 150x12 165x12 180x12
low rows ss 140x8ss 160x8ss 180x8ss 200x8ss
sup pds ss ss50x8 ss60x8 ss70x8 ss70x8
trap bar deads 135x3 225x3 315x3 405x3 495x5 495x5 495x5 495x5
banded hypers x31 x25

done for the day. early early am workout but still got a really good strong session in again. moved some really good weight and got some really good work in. no issues at all today other than being pretty tired haha. i actually didnt wear a belt for any of the workout today to see how well my lower back was holding up. no issues there, but i did keep on my neoprene one to keep the area warm. i always wear that stupid thing when training just for that purpose. it has helped out a whole lot for that purpose.

meal 1
4oz steak
2 whole eggs scrambled
1 p28 bagel
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
8oz chicken
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats
1 cup spinach

[guage]

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

170 pages and going strong.

if all you wrote down on this log was what you ate that alone would be a wealth of knowledge. when I get my crap together i'll be ripping off some of your meal plans changing intake of course.

deffinately putting in solid work man. thanks for the wealth of information

[MOUNTAIN-MAN]

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

You are the man brother

[guns01]

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

today

calves/chest/shoulders/tris

standing calf raise 135x10(x10) 155x10(x10) 175x10(x10) 195x10(x10) 215x10(x10)
machine press 80x10 100x10 120x10 140x10 160x10 180x10 200x10 220x10
incline bb press 165x8 195x8 235x8 265x8 285x8
reverse band bench press 225x5 315x5/3
reverse band close grip bench 225x5 275x5 275x5 275x10
stretch push ups x25 x17 x14
db lats 10and2 20x12 25x12/3
bent over db lat swings ss 40x20/3ss
spider walks ss x3/3

done for the day. felt really good and strong today. no issues at all and the pump was stupid. very very happy with today's performance for sure.


meal 1
4oz steak
2 whole eggs scrambled
1 p28 bagel
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
8oz chicken
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats
1 cup spinach

[guns01]

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

You are 'The Man" legs, legs, legs

everything else is getting better as well wink wink

[Trixie]

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

no pain at all lol. had to double what my partners got and then some just for shits and giggles.

You are 'The Man" legs, legs, legs

[qhams]

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

no pain at all lol. had to double what my partners got and then some just for shits and giggles.

Pride is a mofo

[guns01]

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

I am sure that 61 rep leg press wasn't painful at all.

no pain at all lol. had to double what my partners got and then some just for shits and giggles.