Follow Along G's Run to the NA's

[qhams]

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

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

[guns01]

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

yesterday

abs/legs

5 min stationary bike
standing lat pd crunches 70x10/4
roller work
seated leg curls 75x10 90x10 120x10 150x10 165x10 180x10 195x10ds 165x8ds 150x8+25p
banded leg press 180x8 270x8 360x8 540x8 720x8 900x8 (doubled up pair of red bands and orange bands)
banded squats 45x10 135x10 185x8 225x8 225x8 speed sets 135x6/6 (pair of doubled red bands)
leg press 360x61 (yes i did 61 reps)

done for the day. i forgot my damn belt so it started the workout with shitty start. i did move some really good weight around though and got a pretty nasty pump. i was really heavy with how heavy i was able to get on the double banded leg press and unfortnuately without my belt i wasnt pushing the weight on the squats. so i went ahead and got to where i felt comfortable and then dropped the weight and hammered out some speed work. i did 135 for 6 reps as fast as i could move it and then took 20 sec rest between sets. all in all a good workout even though i didnt get to squat heavy.


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
8oz chicken
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats
1 cup spinach
meal 6
cheat
6 loaded hot dogs w/chili cheese kraut and cole slaw
fries

[guns01]

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

today

calves/chest/delts

seated calf raise 45x10/2 90x10/2ss 115x10ss 140x10ss
tibia raises ss ss30x64 ss30x51 ss30x33 ss30x23
machine press 80x10 100x10 120x10 140x10 start super sets 160x15ss 180x12ss 200x9ss 220x6+20p/ss
band over and backs ss x10/4
pec minor dips ss x15/4ss
band over and backs ss x10/4
reverse peck deck fly 75x15/3
db rear lat partials 30x60ds 15x30ds 10x10
spider walks x3/3

done for the day. another stupid pump workout. chest filled up really quick as did the delts. the over and backs kill my one elbow if i am not perfect and i wasnt perfect on a couple sets haha. all in all good fast paced workout today. happy with the weights and how everything felt today. making some really good progress even though sleep sucks ass lots of work in the heat and i am on my feet way to much. good day today with nothing going on and able to rest though. lots of sick people in my area and my mrs is sick today. we are hoping it is just a combo of weather and allergies. i have a bit of a head ache myself but really dont feel to bad. pressure change does have my joints a little achy but that's completely normal but note worthy to keep an eye on.


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
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

yesterday:

arms/calves

10 min treadmill warm up
db curls 5x10 10x10 15x10 20x10 warm up
v bar press downs 80x10 100x10 120x10
TRI SET 1
v bar press downs ts 140x10ts 160x10ts 170x10ts 180x10ts 200x10ts
stand db curls w/fg ts 30x8/5ts
dips between benches ts ts x30 ts x25 ts x22 ts x20 ts x20
TRI SET 2
standing bb curl w/fg 60x8ts 70x8/4ts
reverse grip press downs ts 100x15ts 110x15ts 120x15/3ts
reverse curls ts ts50x15/5
machine toe press 170x30 190x30 210x30 230x30

done for the day. stupid stupid pumps as usual. elbows actually felt pretty good. sets kind of got slowed down a bit more than i like because my one training partner just did a half marathon this past weekend and his recovery is a tad bit sucky. so he slowed my tempo down a bit more than i like to between tri set movements. other than that great workout. super happy considering i was up since 4am again.


meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
meal 3
8oz chicken
8oz white potatoes
2 tbl organic grass fed butter
meal 4
8oz chicken
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

today


done for the day. up at 4am this morning and i was pretty beat down going in. once i got nice and warmed up strength was still up. good session today but a kick in the nuts. i am actually really happy with how everything went considering. i was dry heaving a bit on the bb rows but being bent over sucks ass. all that pressure is brutal. getting better day to day

Good job pushing through, glad you had a productive workout. Go get some rest.

[guns01]

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

today

abs/back

standing lat pd crunches 70x10/4
one arm bb rows 25x8 50x8 75x8 100x8 110x8 120x8 130x8 (heavy and dry heaving haha)
low rows ss 140x10ss 180x10ss 200x10ss 220x10ss
stretchers ss ss100x8 ss120x8 ss140x6 ss120x8
db shrugs 75x25/4
rack pulls warmups 135x3 225x3 315x3
reverse hypers x15/4ss
rack pulls ss ss405x6/4

done for the day. up at 4am this morning and i was pretty beat down going in. once i got nice and warmed up strength was still up. good session today but a kick in the nuts. i am actually really happy with how everything went considering. i was dry heaving a bit on the bb rows but being bent over sucks ass. all that pressure is brutal. getting better day to day


meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
meal 3
8oz chicken
8oz white potatoes (just a little change up)
2 tbl organic grass fed butter
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

today

chest/tris/shoulders

10 min treadmill warmup

banded machine press 80x8 100x8 120x8 140x8 160x8 180x8 200x8 220x6f (i got 4 clean and last 2 were forced reps. the addition of bands is crazy on this machine)
incline bench press 145x6 185x6 225x6 255x6 275x6 (lost speed on last set so i ended it)
rev band bench 225x5 275x6 315x5 335x5 335x5 (rev band but still stupid)
v bar press downs 120x12 140x12 160x1 180x12 200x12
db lats 25x10/5 (20sec rest)
bent over db swings 30x30/3

done for the day. since my training week is all fucked up, i dropped the back movement for today. still a very very good session today. super strong and everything feels pretty good. i got legs n on friday but missed sat and sunday both which i get two rest days per week. i hate taking them back to back but my training partner had to work this weekend and my kids fall sports games and practice are running me ragged. i was freaking exhausted this weekend and i had to take a break or i would break something in my body. being in the heat probably doesnt help the fatigue at all either. i am eating like i should be but my appetite is freaking garbage. i did see the therapist on thurs. i had my entire upper body worked over and got a few movments to help fix my issues. i am still bruised up pretty bad but the pain and adhessions were actually not to bad at all. going to have more work done on my legs and shoulders next sessions and check on shoulder mobility and impingement as well. we shall see.


meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
meal 3
10oz shrimp (loving the shrimp addition)
2 and half cup white rice
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

today:

abs/arms/calves/cardio

decline situps x10/5
seated calf raises ss 50x10ss 75x10ss 100x10ss 100x10ss
tibia raises ss ss50x33 ss50x23 ss50x20 ss50x17
standing db curls warmups 10x10 15x01 20x10 25x10
v bar press downs 90x10 100x10 110x10 super set starts 120x20ss 140x20ss 150x20ss 160x20ss
db curls w/gf attachments ss ss30x6/4
bench dips ss x15/4ss
standing bb curls w/gf attachements ss ss60x8/4
db incline skullies ss 30x12/4ss
reverse bb curls ss ss40x12/4
10 min step mill intervals 1-1

done for the day. very very irritating session today. took about 2 hours to do what should have taken under an hour. lots and lots of waiting. i did get a good workout in nonetheless with a stupid silly pump. cardio still sucked ass and i am seeing a pt later today for my shoulders and back. i will report later on what work is done and it's effectiveness.


meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
meal 3
10oz shrimp
2 and half cup white rice
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

today

chest/shoulders/cardio

10 min treadmill warmup
some banded chest work to warmup chest and shoulders
machine press ss 80x10 110x10 140x10 super sets start 160x15/4ss
banded over and backs ss x10/4
banded hs flat press ss 70x8/4ss
banded over and backs ss x10/4
lat db swings 45x30/4
seated db front raise 14x12/4
rear delt destroyer swings 40x60ds 20x30ds 10x10
10 min step mill intervals 1-1

done for the day. stupid silly pump today and my shoulders are wrecked. the pump was stupid painful. nothing crazy heavy but the rep ranges and super sets made it freaking grueling. took yesterday off and it was much needed after barely any sleep the last couple of nights and getting up stupid early. so i took it off to rest up and i am pretty sure it paid off cause i felt great today.


meal 1
4oz steak
4 whole eggs
p28 bagel with cheddar and a little bit of a1
meal 2
protein cake
meal 3
10oz shrimp
2 and half cup white rice
2 tbl spn coconut oil
meal 4
8oz chicken
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

Liking the workouts Guns. Keep it up brotha.

[MOUNTAIN-MAN]

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

Love the diet big man

[guns01]

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

today

abs/back (time crunch)

standing lat pd crunches x10/5
one arm bb rows ss 25x6ss 50x6ss 75x6ss 100x6ss 125x6ss/2
meadows rows ss ss25x6 ss50x6 ss75x6 ss100x6 ss125x6/2
db shrugs 50x12 60x12 70x12 80x12
swiss bar pds 100x10 120x10 140x10/2
chest supp pro grip rows w/stretch 120x10/3
banded good mornings x15/4

done for the day. this one seriously kicked me right in the nuts. the super set combo was some serious pain and huffing and puffing being bent over the whole time. i did move some really good weight though and that was good. shrugs are still a tad bit iffy with my neck but i worked pretty good on them with some nasty contractions. the soreness is going to be nasty i believe. no sled work today due to bad weather and time constrants today. probably get some in tomorrow though


meal 1
protein cookie
2 tbl spn coconut oil
meal 2
protein cake
meal 3
10oz shrimp
2 and half cup white rice
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
meal 5
8oz ground turkey
1 cup oats
meal 6
8oz ground turkey
2 cups spinach

[guns01]

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

today

chest/tris/delts/back

10 min treadmill warmup
banded incline db press 25x8 40x8 55x8 70x8/4
incline bb press 140x8 195x8 225x8 255x8 275x8
decline bb press 185x17 215x15 215x14
stretch pushups x17 x14 x12
v bar press downs 100x12 140x12/4
seated db lats 25x8(x15p)/4
banded chest pulls x10/4
ng chins x10 x8 x7 x6

done for the day. lots and lots of freaking waiting just to start this session today. so i got warmed up and then waited and waited. good thing it was hot as balls because i would have cooled down just waiting for a damn bench. good session today nice and strong with a great pump. no serious or actual issues at all today. the banded db presses i added in because i only had the mrs to hand me dbs so i made it harder without risking hurting myself and i damn sure wasnt asking any of the numerous physique fags around me to hand me dbs. hell it is damn near impossible to get around them looking at themselves in the mirror. new flash here to any physique guys following along. you have to be built for starters and abs are important and if you cant see your abs you damn sure are no where near close to being in shape to checking yourself in the mirror or posing. just a nice friendly note for you.



meal 1
8oz steak
8oz sweet potato w/cinnamon
meal 2
protein cake
2 tbl spns pb
meal 3
long john silver's fish chicken and shrimps
probably going to have a bit of ice cream and pie today also. if i dont i will edit this out
meal 4
8oz chicken
8oz red potato
meal 5
8oz ground turkey
1 cup oats
meal 6
8oz ground turkey
2 cups spinach

[guns01]

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

Kick ass session guns.

Sent from my SM-S820L using Tapatalk

i am feeling it a bit today haha. good thing i worked the prowler at the end or i would be crippled

[MOUNTAIN-MAN]

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

Guns is a beast