Follow Along G's Run to the NA's

[qhams]

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

^^^ Cool. I was just curious.

[guns01]

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

How low do you pull on latpulldowns, Guns? I have always pulled to upper chest but I see a vast majority of people pull to chin or just below chin. I think I even remember reading an article that discouraged pulling all the way to chest as most peoples shoulders round forward, causing strain on the shoulder joint. I was just curious what you did. I am considering shortening my range of motion to spare the shoulder.

i normally dont do a ton of bat pulldowns with a pronated grip just because of that issue. when i do use a bar with a pro grip i will go as deep as hand spacing will allow while keeping my chest arched and shoulders rolled back. if it compromises at any point i will stop shorter on the following rep. what i like to do more often to work the pd motions is like today i used the traction machine. it has individual handles that start out at the top spaced close and they widen out as you pull down to full contraction. no issues at all with that machine. i also like to do multiple different neutral grips for my pull downs. this takes away the shoulder issue almost entirely. hell we even do pull downs to the top of the head only with super heavy weight and just focus on contractions at the top end of the motion. i guess you could say i do all kinds of crazy variations from time to time

[qhams]

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

How low do you pull on latpulldowns, Guns? I have always pulled to upper chest but I see a vast majority of people pull to chin or just below chin. I think I even remember reading an article that discouraged pulling all the way to chest as most peoples shoulders round forward, causing strain on the shoulder joint. I was just curious what you did. I am considering shortening my range of motion to spare the shoulder.

[guns01]

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

today

cardio/back/calves

10 min step mill intervals 1-1
traction machine pull downs 80x10 90x10 100x10 110x10 120x10/2
low rows 140x10/4
stretchers 100x8/4
db shrugs 40x10 50x10 (didnt want to take these to far, i am still in the tender stages of recovery haha)
machine toe press 170x10/4
hypers x10/4
roller work

done for the day. easy day in and out. cardio is still sucking ass for sure but i am getting it done. all my training for the next bit is going to be blood work training with no intensity techniques and nothing even remotely close to failure. ehab heal and get ready to get silly. reverse dieting begins today. so since i dont need to be in a surplus cals will be somewhat low but consistent.

meal 1
6oz turkey
1/3 cup cor
2 tbl spn coconut oil
meal 2
protein cookie
2 tbl spn pb
meal 3
6oz chicken breast
8oz sweet potato
2 tbl spn coconut oil
meal 4
6oz chicken
8oz red potato
meal 5
6oz ground turkey
1 cup oats
meal 6
6oz ground turkey
2 cups spinach

[guns01]

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

today

abs/legs

standing lat pd crunches 70x10/4
reverse hypers x10/4
roller work
seated leg curls 75x10 90x10 105x10 120x10
adductors 100x10 110x10 120x10
abductors 100x10/3
squats 135x10 185x10 225x10 225x10
machine leg press 315x10 395x10/3
leg extensions 75x10/4

done for the day. everything felt really really light today but still going really really easy. got to protect the body and make sure i dont hurt anything. my favorite day of the week for sure and it sucks to have to pull back on weight and intensity but got to play it smart and safe. going to see a lot more glute work being added in as we go along. i got to bring the glutes up and add even more detail in. that and it will aid my squat as well. not cramping up any more and my calves are a little bit tender so i left them alone today. done for the week and i am ready to start peeling back and reverse dieting back out and gaining again. shooting for an addtional 5-6 pounds of lean mass. i will take more but i am realistic in my goal setting. been doing this for a long time now and 5-6 new pounds would be massive and hard to achieve. i was also going to hit the sled today but it was raining and the heat is pretty brutal so i subbed it out with squats instead. i would say that's a pretty even trade off haha

[Trixie]

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

Such a fantastic long running log. So much hard word and great tips. Thanks guns

I like to go way back to the tips and special utensils guns uses page. I bought that food scale and have never looked back since. Lemon squeezer every day use. Many more great tips deep in the posts every day. Convinced that I will learn something every day from this log and a bit sad I had no vacation time to visit this year. Much love to you and yours.
~Trixie~

[guns01]

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

today

cardio/calves/back/bis (jonesing to hit it hard haha but i know better)

10 min step mill intervals 1-1 (still sucked and sucking wind)
machine toe press 170x10/4
sup grip pull downs oa 50x10/4
low rows 120x10/4
chest supp pro grip rows 105x10/4
cable rope pullovers 100x10/3
standing ez bar curls 40x10 50x10/3

done for the day. i am so tempted to crank it up wide open but i know better. my joints tendons and muscles are very susptable to injury coming off of that last program and being in a cal def for so long. i feel good in my mind but i know my body well enough to know that it isnt anywhere near ready to go. my cardio is good as hell but damn if i am not huffing and puffing doing it. i am thinking it is the additional food in my guts and water. that's the only idea i got at the moment because i dropped tren out a week ago and it should be clear now. feeling great though other than a little bit of gastro distress from eating a bit more garbage than i should be haha. just like training i am ready to get back into clean eating but just like training i know my body needs the break as well. i am game planning and mapping how i want to roll back in. i havent made my mind up just yet but i am thinking super low protein to give my bodies system a little more time to detox. we shall see what i come up with and i will log and note as i go along. i got scorched on the beach today also. only 3 hours and i got a little bit of lobster going on

[guns01]

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

today

cardio/chest/shoulders/tris/calves

10 min step mill intervals 1-1
seated calf raise ss 50x10/4ss
tibia raise ss ss40x20/4
hs incline press 45x10 70x10 90x10/2
machine press 105x10 120x10 135x10 135x10 (not my fav machine for this at all)
incline reverse db fly 20x10/4
db lats 20x10/4
v bar press downs 100x10 120x10 140x10/2

done for the day. wasnt supposed to go back into training but i was informed that you shouldnt take a week off after a stringent program and diet. you should bring your body back up to close to normal and then ease out for a small break and then go back into hard training. no biggie i only lost a couple days either way. i opted to go back to a shorter duration interval for cardio today and i will say that it absolutely kicked me in the nuts. i stopped cardio last week on tues so that was only 7 days without cardio and it felt like i hadnt done cardio in months. i got it knocked out without dying or quitting so it's all good. i got in some blood work with chest shoulders and tirs also. joints are a bit tight but everything feels pretty good. not supposed to be breaking a sweat at all with this type of training but i sure as hell did. we pushed the pace pretty quickly. i also have only been eating 2-3 meals per day and some light snacking. i have ate some pretty heavy shit to and i have been dropping weight. i am guessing that my metabolism wasnt as tanked as i thought it was and going back into gaining shouldnt be an issue at all. good stuff happening every day other than belly aches haha

[BABY1]

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

Such a fantastic long running log. So much hard word and great tips. Thanks guns

[guns01]

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

Thanks brother. I also maintain a cdl drivers license so my blood sugar always gets checked to get my health card so that's good. Just a sweat hog I guess. Thanks for your help. What is your opinion on Gatorade or something like that.

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i use the low cal gatorade in my intra when i use slin as a little extra boost of sugar/carbs as a just in caser but for pure hydration i always go with either pedilyte or coconut water that is low sugar or no sugar at all. those two are my favorites for rehydrating. hell, my wife even likes those and she is really picky with what she drinks haha

[thudgens96]

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

no way man. i sweat like a stinky water buffalo also. i sweat 24/7. it's just part of being a big guy i guess haha. make sure if you dont have issues that you are getting enough sodium potassium and magnesium in your diet to replace all the electrolytes you are losing. i train fully covered up and do some sled work outside, so that is 10x more sweating on top of sweating when i breath. so i also drink water 24/7. i am up all night off and on anyway so pissing isnt the reason why i get up but when i do, i make for sure that i get a couple swigs of water before i lay back down. that way i know 100% for sure that i am not dehydrated at any point during the day. if you havent had any blood glucose testing done, that could be an indicator for the onset of diabetes. i have mine done 2x per year at a minimal so i know i am good to go but that is a sign of blood sugar issues. if you were not sweating at all that would be more of a concern but that is a thought to consider.

Thanks brother. I also maintain a cdl drivers license so my blood sugar always gets checked to get my health card so that's good. Just a sweat hog I guess. Thanks for your help. What is your opinion on Gatorade or something like that.

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[guns01]

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

Thank you sir. This is one area I feel we could all be alot better at. Here's another one for you. I sweat alot and I do mean alot nothing unusual for me to go through 3-4 shirts a day. My job is physical and I stay hydrated. But can a guy sweat to much.

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no way man. i sweat like a stinky water buffalo also. i sweat 24/7. it's just part of being a big guy i guess haha. make sure if you dont have issues that you are getting enough sodium potassium and magnesium in your diet to replace all the electrolytes you are losing. i train fully covered up and do some sled work outside, so that is 10x more sweating on top of sweating when i breath. so i also drink water 24/7. i am up all night off and on anyway so pissing isnt the reason why i get up but when i do, i make for sure that i get a couple swigs of water before i lay back down. that way i know 100% for sure that i am not dehydrated at any point during the day. if you havent had any blood glucose testing done, that could be an indicator for the onset of diabetes. i have mine done 2x per year at a minimal so i know i am good to go but that is a sign of blood sugar issues. if you were not sweating at all that would be more of a concern but that is a thought to consider.

[thudgens96]

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

right now i t is my supps and the sauna 2x per week for 20 mins. i do:

1 full lemon in 8oz of water with 2 table spoons of organic apple cider vinegar daily
1g nac
1g ala
tudca
niacin (flushing)
hawthorne berry.

i keep those in except the niacin for all my detoxing periods. the sauna is just a new addition that i am trying after reading some pretty good studies on it. if nothing else it is loosing up my muscles and pushing water threw

Thank you sir. This is one area I feel we could all be alot better at. Here's another one for you. I sweat alot and I do mean alot nothing unusual for me to go through 3-4 shirts a day. My job is physical and I stay hydrated. But can a guy sweat to much.

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[guns01]

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

You mentioned detox. What is your routine for detoxing if you don't mind me asking

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right now i t is my supps and the sauna 2x per week for 20 mins. i do:

1 full lemon in 8oz of water with 2 table spoons of organic apple cider vinegar daily
1g nac
1g ala
tudca
niacin (flushing)
hawthorne berry.

i keep those in except the niacin for all my detoxing periods. the sauna is just a new addition that i am trying after reading some pretty good studies on it. if nothing else it is loosing up my muscles and pushing water threw

[thudgens96]

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

You mentioned detox. What is your routine for detoxing if you don't mind me asking

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