Follow Along G's Run to the NA's

[guns01]

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

today:

legs(primary)
10 min treadmill warmup
standing lat pd cable crunches 70x15/4
roller work
glute kickbacks 60x8 80x8 100x8 110x8 120x8 130x8 140x8
leg press 200x10 400x10 600x10 690x10 780x10 870x10 960x10 1050x10 1140x10 1230x10 1310x10 1420x10
1.5 squats 135x12 185x12 185x12 185x12
def sm lunges 115x20/3
lying leg curls ss 100x10(5)ss 110x10(5)ss 120x10(5)ss
db stiff leg deads 60x6 70x6 75x6
stretching quads and hams

done for the day. that was another kick in the nuts great session today. i did aggervate my knee a smidge on those leg press, no popping or injury type of deal. it just wasnt liking that amount of weight for that high of reps. my legs handled it really really well though. i am betting if i would have got some leg curls in prior it would have been all good. ice and flossing and i will be brand new by tuesday haha. i am happy with the poundage moved and the pump today and i feel freaking great. the graston session went pretty good, but hurt just as bad. she couldnt get my damn trap rhomboid area to open up and cooperate at all yesterday but everything else went better and deeper. she said you can only do so much without causing damage and trama so she went and did the best should good during the session. she said it should open up better next time. she says my back is getting better faster than she has ever seen. so we may be switching areas sooner than what i was figuring. she even worked my delts and triceps down to the elbow yesterday. that hurt really good too haha


meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz steak house steak
large green salad with ranch
8oz sweet potato
brownie and 1 cup of ice cream
meal 4
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

[LittleTom]

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

it's eccentricless cardio. i would say it would be close to rowing but you move when you pull the sled to you with your back and arm muscle. cool thing about this kind of additional training is you get your cardio in and pump the muscle but dont hammer your cns with the eccentric phase of the movement. you literally pull the sled to you and then walk a few steps back and pull it to you again. really cool move and unlike the rower it doesnt make my hips tighten up and hurt. we do this with a band to pull also and not a rope, so it makes it even harder

Might try this with my mother-in-law after the holidays. If I strap a band around her and drag her through the yard I should get a hell of a workout.

[guns01]

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

What is a sled drag? I take it you are pulling something!

the second move this kid does is a reverse sled drag so instead of pulling it with your legs, you literally row it to you, then when it gets to you, you walk back and continue until you reach your distance. turn around and do it again

[guns01]

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

What is a sled drag? I take it you are pulling something!

it's eccentricless cardio. i would say it would be close to rowing but you move when you pull the sled to you with your back and arm muscle. cool thing about this kind of additional training is you get your cardio in and pump the muscle but dont hammer your cns with the eccentric phase of the movement. you literally pull the sled to you and then walk a few steps back and pull it to you again. really cool move and unlike the rower it doesnt make my hips tighten up and hurt. we do this with a band to pull also and not a rope, so it makes it even harder

[guns01]

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

today:

day off for this guy but i have to go in and have some graston work done. i am already sweating haha and not looking forward to the treatment

[guns01]

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

today:

back/bis(secondary and in honor of lt's rowing)

10 min treadmill warmup
rumble roller work
machine dy rows 90x10 105x10 120x10 170x12 190x10 205x8
kb rows pro grip x12 x10 x8 (no clue what weights they are i just went by sizes and it went well haha)
hs sup grip pulldowns 55x12 90x10 90x8
assist chins x12 x10 x8
rope face pulls ss 100x12 120x10ss 140x8ss
banded face pulls ss x6/3
db pullovers 50x12 60x10 70x8
banded good mornings x20/3
machine preachers 60x12 70x10 90x8 20 sec rest
db hammers 25x10/4 (20 sec rest between sets)
this one was for lt:
sled drags(eccentricless cardio 90x40 yards 90x40yards 90+monster kb 40 yards

done for the day. great session today. felt a little weaker but i got a great pump going right out of the gate. the sled drags where an extra kick in the nuts and drove in even more blood into my entire back and got me good and winded. pushed the pace on this workout and got it knocked out in about 80 mins total with wamups and everything else. productivity for sure


meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
3 scoops intra md
meals 3
16oz turkey
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

Lol damn rivals. I can just picture you two eyeballing each other and giving snide looks back and fourth. Do you have any competitions coming up guns? Don't remember if I saw anything or not in here.

i wouldnt call them so much rivals as much as a thorn in the side of us real competitors and coaches. they have done 3 shows (not one on their own) and they charge a god awful amount of money to coach stupid people that dont do their research. that's one of the reasons i absolutely loath him. the other is he has used a coach that sits on the judging panel where he has competed so none of his placements have been legit, oh and he nor his woman have ever won anything ever. another pair of fake ass fucking people that irritate the piss out of me. well them two and one other person are the only ones i can just see and it makes my bp go through the damn roof haha. oh and never deployed one freaking time, destroyed his own body during his first enlistment yet he plays the wounded warrior card. yeah that's a classy group of people.
i never play the card unless someone asks or if it is in ref to something i am doing. hell i feel uncomfortable when the reps contact me. either way they are very very bad people and not even in my weight class.

as for mine, i am doing a pro qualifier this summer. so i am wide open right now and i will buckle down completely in janurary with full tilt mode coming on around mid feb. i always like to get a good jump start, which should be a hell of a lot easier this year because i am already in good shape and adjusted. new supps go in and it will all come together nicely i am hoping

[LittleTom]

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

today:

abs/delts/chest/cardio(secondary)
10 min treadmill warmup
incline sits x10/6
standing lat pd crunches 70x15/4
roller work
tri set
bent over db lats ts 20x12ts 25x12ts 25x12ts 25x12ts 25x12ts
seated db lats ts 20x8ts 25x8ts 25x8ts 25x8ts 25x8ts
banded pull aparts ts x10/5
tri set
banded hs decline press ts 45x8ts 70x8ts 70x8ts 70x8ts 70x8ts
hex press ts 50x8ts 50x8ts 50x8ts 50x8ts 50x8ts
stretch pushups ts x15 ts x12 ts x8 ts x8 ts x8
step mill intervals 15min 3-1 intervals

done for the day. great pump and session today and i went super fast on this one as well. i am really trying to push the tempo on my secondary sessions as much as possible. the intervals as usual suck ass and i was border line cramping after the first sprint haha. i pushed through though and got it busted out. i was supposed to do calves today but one of my fucking rivals was in there and they love stealing my tricks so i will get them in tomorrow. damn douche bags cant do their own research and are always copying anyone and everyone.


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 turkey
8oz sweet potato
meal 4
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

Lol damn rivals. I can just picture you two eyeballing each other and giving snide looks back and fourth. Do you have any competitions coming up guns? Don't remember if I saw anything or not in here.

[rnixon]

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

You are still the king guns

How do I become King!!???

Sent from my SM-G870W using Tapatalk

[guns01]

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

today:

abs/delts/chest/cardio(secondary)
10 min treadmill warmup
incline sits x10/6
standing lat pd crunches 70x15/4
roller work
tri set
bent over db lats ts 20x12ts 25x12ts 25x12ts 25x12ts 25x12ts
seated db lats ts 20x8ts 25x8ts 25x8ts 25x8ts 25x8ts
banded pull aparts ts x10/5
tri set
banded hs decline press ts 45x8ts 70x8ts 70x8ts 70x8ts 70x8ts
hex press ts 50x8ts 50x8ts 50x8ts 50x8ts 50x8ts
stretch pushups ts x15 ts x12 ts x8 ts x8 ts x8
step mill intervals 15min 3-1 intervals

done for the day. great pump and session today and i went super fast on this one as well. i am really trying to push the tempo on my secondary sessions as much as possible. the intervals as usual suck ass and i was border line cramping after the first sprint haha. i pushed through though and got it busted out. i was supposed to do calves today but one of my fucking rivals was in there and they love stealing my tricks so i will get them in tomorrow. damn douche bags cant do their own research and are always copying anyone and everyone.


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 turkey
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

You are still the king guns

[guns01]

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

No I just saw your intra and reminded me, seems you have a lot more options in the US possibly whee you love as well is probably a lot larger of a population than where I am... I'll check out health food store, Walmart I doubt it, maybe save on...
Cheers


Sent from my SM-G870W using Tapatalk

yeah we have tons of options locally and if i want to drive about 30-45mins away i have even more options like trader joes, whole foods and costco. if i am required to do so i will do it but most of the time i am lazy and dont like that drive haha. as for that bread man, yeah our walmart carries it all the time in a few different brands they have it at sam's club also. i try to get the 30 cal one when i can but the regular is only 65 or 70 cals. i prefer ezekiel bread but it is a pain in the ass sometimes to either thaw it or eat it as toast cause it is hard as a brick haha. hell man, i have to order my cream of rice and a few other things from amazon because no where within a hundred miles of me ever stocks it.

[rnixon]

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

our walmart and health food stores here carry it. i have seen it in a few grocery stores as well, so i dont think you would have to order that. if you cant find it in your grocery stores i bet you could find it in a bakery or actual bread store if you have those

No I just saw your intra and reminded me, seems you have a lot more options in the US possibly whee you love as well is probably a lot larger of a population than where I am... I'll check out health food store, Walmart I doubt it, maybe save on...
Cheers


Sent from my SM-G870W using Tapatalk

[guns01]

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

Where do you get oatmeal bread sounds easy and tasty... I gotta order some intra MD right now too

Sent from my SM-G870W using Tapatalk

our walmart and health food stores here carry it. i have seen it in a few grocery stores as well, so i dont think you would have to order that. if you cant find it in your grocery stores i bet you could find it in a bakery or actual bread store if you have those

[rnixon]

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

Where do you get oatmeal bread sounds easy and tasty... I gotta order some intra MD right now too

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