Follow Along G's Run to the NA's

[LittleTom]

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

Nice leg session guns.

Super double nacho burger..... Gonna have to try that. Keep crushing brother.

[guns01]

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

today:

legs(primary)
10 min treadmill warmup
standing lat pd crunches 70x15/4
roller work
glute kickbacks 60x8 70x8 80x8 100x8 110x8 120x8/2
lying leg curls 60x12 80x12 100x12 120x12 130x12 150x12 ds150x10ds 120x10ds 100x10ds 80x10(1)
leg press 200x20 290x20 380x20 470x20 560x20 630x20 720x20 720x20 720x20 720x20
bulg split squats 25x8 45x8 65x8 ds85x8(1)ds 65x8(1)ds 45x8(1)ds 25x8(1) yep sucked ass
double banded good mornings x20 x17 x15
stretching and flexing

done for the day. great freaking session today. i moved super quickly from set to set and got one hell of a heavy pump. i actually needed a partner today so i snatched up one of the gym workers husbands and killed him haha. he held his own even though we went back to back on each and every set. he did need the puke bucket and wont be able to walk for a few days haha. good times. stand by those that are following for some diet changes and even more improvements going into this season. now i am leaning down even more and slowly backing out of gaining and working on refining everything up nicely. should be very nice change of pace


meal 1
home made protein pudding w/cor not oats
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz tilapia
8oz sweet potato
meal 4
super dbl nacho burger
fries
2 cups peach ice cream
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

abs/back/bis(secondary)
standing lat pd crunches 70x15/4
lat pd crunches 85x15/4
mag ng cable orws 70x10 85x10 100x10 120x10 140x10 160x10 180x12 200x10 220x8
cybex pro grip rows 120x12 135x10 150x8 (first time used this and it is a great machine)
dual handle sup pd 85x12 100x10 120x8
ng traction machine pds 90x10 110x12 120x10 140x8
prone shrugs on tbar 70x12ss 95x10ss 95x8ss
banded face pulls ss x8/3
incline rope pullovers 80x12 100x10 120x8
banded good mornings x20/3
spider curls 25x10/4(back to back no rest)
db hammers 30x10/4 (10 sec rest)

done for the day. another great day other than being slammed to the gills on the gym floor. i actually had to wait a few times and ended up cooling down so some of the extra sets i had to do i didnt even note. i did get a great workout in nonetheless with a great pump. my elbow is a little fired up at me right now and shoulders as always. neither is too bad but i am still noting it so i can see how long it takes to get better and where the issues is occuring so i can try to eliminate it a bit.


meal 1
home made protein pudding w/cor not oats
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz tilapia
8oz sweet potato
meal 4
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

[Trixie]

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

Sorry I've been missing so long:

Looks like you are killing it and getting the results that you are after. So great to hear that you can keep the pace up and still breathe like a human, feels great doesn't it? I'm thinking I may need to see some of these great results you are getting this winter. I would add the emoji (This thread is useless without pictures) BUT we all know that would be a lie. Thank you as always for everything I get to learn from your thread. Much love.
~Trixie~

[guns01]

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

today:

abs/chest/delts/tris/calves(secondary)

incline situps x15/4
leg raises x15/4
roller work
ng machine press 70x10 80x10 90x10 100x10 110x10 120x10 130x10 140x10 150x10 (10 sec rest only after 100lbs. i did the other sets back to back)
banded hs decline x8 25x8 50x8 75x8 50x8/2
hex press 45x12/4
machine flyes 120x10ss 135x10/4ss
banded over and backs ss x10/4
reverse peck deck flyes 75x30/3
db lat raises 25x10/4
spider walks x3/3
reverse grip cable pds 80x12 90x12 100x12 110x12 (15 sec rest)
db skullies 35x10/4
seated calf raise ss 50x10ss 75x10ss 100x10ss 125x10ss 125x10ds 100x10ds 75x10ds 50x10
tibia raise ss ss40x33 ss40x28 ss40x26 ss40x22 ss40x19

done for the day. great session today. pump was almost as stupid as legs yesterday and the pace and rest were super fast. i think i am going to seriously push the pace from now on on these secondary days and drive max blood in. we will see what happens but man i think it sucks worse than heavy weight does. i am def not huffing and puffing at all which is a good sign that the additional cardio is doing what i am going for.


meal 1
home made protein pudding w/cor not oats
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz chicken
8oz sweet potato
meal 4
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

legs(secondary)
10 min treadmill warm up
standing lat pd crunches 70x15/4
roller work
leg extensions 75x20 90x20 105x20 120x20 135x20 145x20
squats 135x10 225x20/4 (serious kick in the nuts)
front raise on the hip machine 70x10/3
lying leg curls 80x15 90x15 100x15 100x15

done for the day. holy sweet baby jesus this was absolutely brutal painful pump. i honest to god do not think another drop of blood could have went into my legs. i even pushed the pace hard and it made it 10x worse haha. i was very happy to have this one finished cause i could barely walk out. i would say a very successful and productive day today.

meal 1
home made protein pudding w/cor not oats
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz chicken
8oz sweet potato
meal 4
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

abs/back(primary)
10 min treadmill warm up
standing lat pd crunches 70x15/4
lat pd crunches 85x15/4
rumble roller work
meadow's rows bar x8 25x8 50x8 75x8 100x8 125x8 150x8/3 ds100x8ds 75x8ds 50x8ds 25x8
assist chins death x8 x8 x8 x6 x8 x6 wide med ng
t bar rows 45x8 70x8 90x8 115x8 135x8
cable sup pulldowns 50x20/2
sled drag rows (two hands) 90x40 yards/4
sled drag rows (one arm) 45x40 yards/4

done for the day. great session today, moved with a quick pace but got some really great weight up. the chins sucked ass since they are very very hard for me to perform regardless of using the assist machine or not. i can still get a damn good contraction on them it is just hard to do for more than 6-10 reps. i am very happy with the workout and my wind is really really good for the duration of my sessions lately. so we are making some damn good progress across the board. calves are still a little tender, not sore but tight, so i left them alone again today. i am ready to get down to the nitty gritty and get these preps under way to see just how much i have added on and honed this year.


meal 1
home made protein pudding w/cor not oats
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz chicken
8oz sweet potato
meal 4
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

chest/delts/tris
10 min treadmill warmup
banded hs decline x8 x8 25x8 45x8 70x8 90x8 115x8ds 70x8ds 45x8
incline press 135x6 165x8 195x6 225x6 255x6 285x6
db flat press 70x10 80x10 ds90x11ds 70x12ds 60x10
db lats 20x15 25x15 30x12 35x11
reverse peck deck 60x30 75x25 90x20 90x15
rope pressdowns 90x12 100x12 110x12 100x12
one arm overhead db extensions 30x12/4

done for the day. shoulder and elbows were very angry at me today. if i were a betting man i would say i pushed a smidge to hard on the contractions with the bands today. when you use speed and drive hard to lockout it seems like it aggervates my elbows and shoulder quite a bit. still got to get it done, i need to work on getting my groove a little better and stopping my lockout a little bit shorter at the top. i am actually a little bit sore today, so the weekend even after the christmas binge was very productive.


meal 1
home made protein pudding w/cor not oats
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz chicken
8oz sweet potato
meal 4
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

[MOUNTAIN-MAN]

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

Guns u have the best journal on the net very detailed I learn from it Ed thanks for putting the time in the thread

[guns01]

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

today:

legs(primary)
10 min treadmill warm up
roller work
glute kickbacks 70x8 80x8 90x8 100x8 110x8 120x8 140x8
leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x10 990x10 ds 990x6ds 900x8ds 810x10ds 720x12ds 630x14ds 540x16ds 450x18ds 360x20ds 270x22ds 180x24ds 90x30
sissy squats x10/3
ssb squats 165x10 215x10 255x10 305x10/2
seated leg curls ss150x10ss 165x10ss 180x10ss
db stiff leg deads ss ss75x6 ss85x6 ss95x6

done for the day. a little lower back pump today but not to bad. the knee is a little bit angry but no where near what it was last week, i actually didnt wrap it for the duration of training today, so that is a very good thing. i ate way way to much yesterday and i dont think i need any sugar at all for a bit. i got bloated gassy and felt like absolutely garbage last night but man was it good and worth it haha. i would say it transfered over to the pump and great session i had today though


meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz chicken
8oz sweet potato
meal 4
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

abs/back(secondary cut short)
10 min treadmill warm up
roller work
standing lat pd crunches 70x15/4
mag sup grip low pulley rows 70x10 85x10 100x10 120x12 140x12 160x12 180x10 200x8
sm bent rows 70x10 185x12 235x10 285x8
dual handle sup pulldowns 100x10(to much to hold contraction) 70x12 85x10 100x8
pro grip traction machine 100x12 120x10 140x8
t bar lower trap shrugs 45x12 70x10 95x8

done for the day. i cut today's workout short because the gym was stupid crowded and it was taking way to long and i kept cooling down waiting. great workout though with a great pump and i did put in some damn good work even though i was pissed off and frustrated with stupidity running amuck. feeling great overall today though and i am stoked for 2 days of goodies.


meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz chicken
8oz sweet potato
meal 4
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut
their is going to be various goodies tossed in today from meal 5 on. sugar cookes from the kids to santa for sure with some egg nog. the rest i have no clue what the mrs has lined up for the big guy in red

[guns01]

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

today:

abs/chest/delts/tris/calves(secondary)
incline sits x15/4
leg raises x15/4
roller work
machine press 60x10 80x10 100x10 120x10 140x10(20sec rest only) 150x10 160x10 170x10 180x10 190x10 200x10 (took about 40 sec on these sets)
hex press 55x12 55x12 55x10 55x12 (30 sec rest and i had a hickup on that 3d set for some reason haha)
machine flyes 120x10ss 150x10ss 165x10ss 165x10ss
banded over and backs ss x10/4
reverse peck deck flyes 60x30 75x30 75x30 (20 sec rest stupid pump)
db lat raises 25x10 30x10 30x10 30x10
spider walks x3/4
individual handle reverse grip pressdowns 80x10 90x10 100x10 110x10
incline db skullies 30x12/4
seated calf raises ss 50x10ss 75x10ss 100x10ss 100x10ss
tibia raises ss ss40x37 ss40x29 ss40x25 ss40x27

done for the day. great session really good pump and great pace as well. back is still feeling great, shoulder is a little aggervated still and knee is sway. one more session left this week then a good food filled rest day


meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz chicken
8oz sweet potato
meal 4
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

abs/legs(secondary)
standing lat pd crunches 70x15/4
roller work
seated leg curls 90x10 105x10 120x10(warmups) 135x10 150x10/4 (these were done with 30sec rest or just as long as it took my partner to go)
adductor machine 120x10 190x10/4 (same as leg curls)
db stiff leg deads(3/4 reps) 60x8 70x8 80x8
kb deep squats 40x10 70x6 80x6 100x6 120x6 120x6 120x6
machine leg press 315x20 315x20 365x20 395x20

done for the day. no calve work and i forgot to note it yesterday. they are sore as hell and quite painful tbh. so no work on those bad boys cause they already hurt to walk on haha. knee is pretty good, not 100% but it didnt bother me training today but i still didnt push it with regular squats. pushed the pace and got a really good pump out of todays session. those sled drag row yesterday killed my mid back, it is a little sore today. so it was def a very successful workout yesterday


meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz chicken
8oz sweet potato
meal 4
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

back/cardio(primary)
10 min treadmill
roller work
one arm bb rows bar x 8 25x8 50x8 75x8 100x8 125x8/4 (really focused on stretch and hard squeezes today and not grinders)
db pullovers 65x12 70x12 80x12
stretch pulldowns 120x8 140x8 160x8
one arm sup pulldowns 60x10/3 (fast pace only 20 sec rest)
cable rope face pulls 100x12 120x12 140x12
banded hypers x20/3
sled rows 90x30 yards/4 rounds

done for the day. super pressed for time today so no calves and ab work since the kids are out of school. great session with a really good pump. i did get a pretty good low back pump from the hypers but not bent over killer. progression which is key.


meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz chicken
8oz sweet potato
meal 4
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

calves/abs/chest/delts/tris(primary)
10 min treadmill warmup
roller work
machine toe press 150x15(20) 210x15(20) 270x15(20) 250x15(20)
standing lat pd cable crunches 70x15/4
lat pulldown crunches 85x15/4
machine press 80x8 100x8 120x8 140x8 180x8/4
bb bench press 1.5s 135x8 165x8 195x8 225x8 245x8
machine flyes 120x10 135x10 150x10 140x10(x10/10sec)
standing db lats 20x15 25x15/3
bent db rear lats ss 25x20/4ss
banded face pulls ss x15/4
machine shoulder press 100x8 120x8 140x8(x25)
one arm cable pressdowns 55x10 70x10 70x10 70x10
bent over rope cable extensions 100x12 110x12/3

done for the day. nothing really to note today other than shoulders are a little ill tempered and the knee is a little better this am. i rolled the hell out of it last night and flossed. i did the same thing again this am as well. i will have it 100% by next leg session.


meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz chicken
8oz sweet potato
meal 4
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut