Follow Along G's Run to the NA's

[guns01]

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

20 sets of a single exercise seems a bit excessive.

excessive is an understatement haha. i hit 200 reps on the incline in 11 sets today. give that one a go, it's a pretty good kick in the nuts as well. i did it different than the actual challenge but i still got my 200

[qhams]

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

20 sets of 20 on squats with bodyweight plus 10%. i opted for much lighter because i am transitioning right now and i failed miserably. my one training partner got one more set in and my other partner got 3 sets of 20 and 5 sets of 10 but he only used 135 and doesnt do full range squats. i was seriously kicking myself in the nuts for not being able to finish the goal even though i knew i really wasnt ready but today i am sore as hell and i am not supposed to be doing that stuff yet. i am going to do the 200 rep challenge on incline today lol. i am an idiot but i only have this week and next before i go back into programing

20 sets of a single exercise seems a bit excessive.

[guns01]

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

today

cardio/chest/shoulders/calves

10 min step mill intervals 1-1
incline bb press (200rep challenge) 135x10 185x30 185x30 185x20 185x20 185x18 185x16 185x16 185x17 185x15 185x18
reverse peck deck fly 75x10/4
db lats 25x10/4
machine toe press 190x10/4

done for the day. did the 200 rep challenge on the incline today. it was absolutely grueling to say the least. the pump was stupid and then some. great workout today though. this is def not something i would do frequently though. i can def see it hammering the crap out of your recoverablitly and cns. my legs are absolutely destroyed from yesterday. they are sore as all hell


meal 1
6oz turkey
1/3 cup cor
2 tbl spn coconut oil
meal 2
protein cookie
2 tbl spn pb
meal 3
steak burrito from chipotle
meal 4
6oz chicken
8oz red potato
meal 5
6oz ground turkey
1 cup oats

i am dropping off one of my daily meals for a little bit. just to rest my kidneys and digestive system a little bit more. not training balls to the wall and my recovery is pretty good. so no real need to hammer the food at the moment

[guns01]

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

Guns what is the iron horse challenge?

20 sets of 20 on squats with bodyweight plus 10%. i opted for much lighter because i am transitioning right now and i failed miserably. my one training partner got one more set in and my other partner got 3 sets of 20 and 5 sets of 10 but he only used 135 and doesnt do full range squats. i was seriously kicking myself in the nuts for not being able to finish the goal even though i knew i really wasnt ready but today i am sore as hell and i am not supposed to be doing that stuff yet. i am going to do the 200 rep challenge on incline today lol. i am an idiot but i only have this week and next before i go back into programing

[qhams]

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

Guns what is the iron horse challenge?

[guns01]

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

today

legs (iron horse challenge)

standing lat pd crunches 70x10/4
reverse hypers x10/4 (didnt do dick for the workout pump)
roller work
seated leg curls 75x10 90x10 105x10 (warmup for ghr)
ghr x6/3 (cut it short from pump)
squats 45x10 135x10 205x10/5 (epic fail)
roller work again trying to loosen everything back up

done for the day miserably as a failure. going in with the ghr pumping up so bad i couldnt get 4 sets of 6 should have been an indicator of the piss poor performance to come. 4 sets in and i was in some serious pain from the squats, back got stupid painful pump but the quads hams and hip flexors were so pumped it was brutal. got into set number 5 and when i racked it back i was buckling and could barely bend over from the back pump. i gathered myself and ran my wife through set number 6. she get her's looked at me like i was stupid. i rolled into set number 6, unracked it stepped back and went to go down. my quads wouldnt even bend at all, my hips broke but the quad said hell no, i am not budging. i racked it back, stretched a little and buckled a couple more times. went in again and no dice, the wouldnt budge and it was a failure. no way i was putting more weight on and possibly tearing a quad or flexor. so i tucked my tail and went over rolled and stretched a little more to cool down. feel like a chump not finishing the challenge but by god i will be back and i will get this puppy done. i am determinded now to do it even more.



meal 1
6oz turkey
1/3 cup cor
2 tbl spn coconut oil
meal 2
protein cookie
2 tbl spn pb
meal 3
6oz bbq chicken
100g quinoa
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

calves/cardio/back

seated calf raise ss 50x10/4ss
tibia raises ss ss30x20/4
10 min step mill intervals 1-1
one arm sup pd 35x10 40x10 50x10/4
pro grip machine rows 90x10 105x10/3
low rows 140x8/4
hypers x10/4

done for the day. nothing abnormal at all going on today. i do still have some nasty sinus issues going on but nothing impacting me that badly and the heart burn is still kicking pretty nasty. other than that feeling really good. contractions are good and pumps are great. so everything is flowing nicely


meal 1
6oz turkey
1/3 cup cor
2 tbl spn coconut oil
meal 2
protein cookie
2 tbl spn pb
meal 3
6oz extra lean ground beef
100g brown rice/quinoa pasta and tomato sauce
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

cardio/abs/calves

10 min step mill intervals 1-1
decline situps x10/4
seated toe press machine 170x10/4

done for the day. making up my thrusday workout where i didnt feel like going haha. in and out short and sweet. abs feel really really strong lately for some reason and not uncomfortable training at all

[guns01]

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

yesterday

cardio/arms

20 min treadmill
roller work
v bar press downs 100x10 120x10 140x10 160x10/3
ind handle rev grip pd 120x10/4
standing db curls 15x8 20x8 25x8 30x8/3
db hammers 30x10/4
machine preacherrs ss 50x10ss 80x10ss 105x10ss/2
machine tri extensions ss ss50x10 ss80x10ss 120x10/2

done for the day. did this workout at a different gym very early in the am. not quite as equipped as the other gyms we normally train at so i had to make do with what i had. i am super super stiff but i did assist in volley ball practice the day prior so that probably didnt help much. good session overall though and a really good pump. my elbows did get a tad bit tender and borderline cramping. other than that all is good


meal 1
6oz turkey
1/3 cup cor
2 tbl spn coconut oil
meal 2
protein cookie
2 tbl spn pb
meal 3
8oz chicken
10oz red potato
2tbl 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

cardio/chest/shoulders/calves

10 min step mill intervals 1-1
hs incline press 55x10 70x10 90x10/4
bench press 225x2 185x6/4 (felt a bad pull in my upper chest and shoulder on rep 1 of 225 then elbows on rep 2)
db lat 15x10/4 (all other db were in use so i opted for a 3 sec hold and ultra slow tempo instead of waiting)
reverse peck deck 75x10 90x10/3
seated calf raise ss 50x10/4ss
tibia raises ss ss30x20/4

done for the day. i controlled and paid much more attention to my breathing during cardio today. so with the control it felt much much better. i wouldnt say easier but much more controlled. i opted to add in bench instead of machine press today and got a little over anxious on my weight selection as i noted. rep number one i got a pull in my upper peck like a cramp then on rep two i got the same sensation and it moved into my shoulder and elbow. so i racked the weight and lowered it. better safe than sorry considering we are only doing blood work training and being easy. i just have to remind myself this each session going in and pay very very close attention. again this is blood work training so bare with me it is very very boring and tedious work lol. i also have to note that my heart burn has been freaking horrific as has my hemroids from some hot stuff i ate over the weekend. my stomach is super super stupid sensitive and i am damn sure paying for it and uncomfortable as all hell. it is affecting my sleeping position and not helping the sleeping issue i already have at night. i have been sneaking in a couple naps mid morning and mid after noon which i normally try to avoid but if feel i need these big time right now for recovery and to plus up my sleep. also need to note that i have dropped my gaba v-root until i start back up with my normal training. all other supps remain the same


meal 1
6oz turkey
1/3 cup cor
2 tbl spn coconut oil
meal 2
protein cookie
2 tbl spn pb
meal 3
8oz cheese burgers
2 whole wheat buns with lettuce tomato and onions
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 135x10/3
adductor ss 100x10ss 110x10ss 120x10ss
abductors ss 100x10/3
glute kick backs 80x10/3
squats (explosive) 45x6 135x6 185x6 225x6 255x6
machine leg press 315x10 390x10/3

done for the day. nothing really special to write home about. did some explosive work on squats to help recover my cns and added in a little bit of additional glute work as well. still not going anywhere near close to failure at all and protecting my body from injury. good stuff and i actually feel pretty good.


meal 1
6oz turkey
1/3 cup cor
2 tbl spn coconut oil
meal 2
protein cookie
2 tbl spn pb
meal 3
large steak and cheese sandwich
meal 4
6oz chicken
8oz red potato
meal 5
6oz ground turkey
1 cup oats
meal 6
6oz ground turkey
2 cups spinach

[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