Follow Along G's Run to the NA's

[guns01]

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

today:

legs(secondary)(pressed on time again today for appt)
10 min treadmill warmup
roller work
lying leg curls 60x12 80x10 100x10 110x10 120x10/3 (20 sec rest)
leg extensions 45x20 60x20 75x20 90x20 105x20 120x20 135x20 (30 sec rest)
ssb squats 165x12 215x12 255x12 305x12 (45 sec rest)
front hip raises 80x10 100x10 110x10
seated leg curls 120x15 150x15/3

done for the day. holy freaking pump with the pace pushed. i freaking love it even though i dont like rushing the fast. i was still able to move really good weight around and got in a great session today. everything still feels really good also.


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

[guns01]

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

today:

abs/back/bis (primary)
standing lat pd crunches 70x15/4
ng chest supported row ss 45x12 70x12 90x12 135x12ss 135x12ss 135x12ss (i freaking love the setup of this machine but only make it over to this gym every now and then but it is perfect for me)
banded face pulls ss x12/3
db pullovers 50x12 60x12 70x12
one arm sup pulldowns 40x10 60x10 70x10 70x10
deads 135x2 225x2 315x2 405x1/10 10 sec rest between each rep
db shrugs 60x12 70x12 80x12
banded hypers x20/3 (this hyper sucked ass and absolutely killed my freaking nuts and my knees. it wasnt built well for nothing other than hurting everything it isnt supposed to)
incline db curls 20x8 25x8/4 (30 sec rest)
db hammers 30x15/4 (20 sec rest)

done for the day. great session today. i moved some damn good weights with i would say perfect form to a t. pump was great and everything felt really really good. i did get a bit of a lower back pump doing those stupid hypers. nothing debilitating by any means but i damn sure felt it. that stupid hyper setup i have no clue who it was built by and who it was built for. the way it was setup it put almost every bit of the pressure on the back on my knees regardless of how you positioned yourself on the hyper. i got it knocked out though.


meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz turkey
8oz sweet potato
meal 4
16oz chicken w/low carb ketchup
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(primary)
10 min treadmill warmup
flat db press 25x8 45x8 65x8 85x8 105x8 115x8 (last one was a little shaky so i called it)
sm incline 135x6 185x6 225x6 255x6 275x6 (lost speed on last 2 reps but got them smooth)
banded hs decline 45x8 70x8 90x8 (these were brutal)
assist dips x21 x17 x16
bent over db lats ss 20x20ss 25x20ss 30x20ss
spider walks ss x3/3
db seated press 65x8 70x8 70x8

done for the day. great session today for real. speed and strength was through the freaking roof, i was literally popping off the bench with 225 and 255 on the inclines. that's a huge jump and i would assume it is from the free weight work i was able to do in the other gym that has a proper angle on their benches. my gyms incline is way to high and it kills your shoulders putting more focus on the front delt as opposed to the chest. i am really happy with today's session. i also talked with an old client of mine and we swapped some different stuff on supps and other things from our different approaches. he works with a coach that i am pretty good friends with but have never worked with before. always good to do a little cross ref ideas and tricks of the trade


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
steak nachos w/ fat free cheese (not taco bell haha)
wheat chips baked
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

Guns, you are still my hero. Will you help me get my flat butt to hot but for this new challenge?
~Trixie~

absolutely

[guns01]

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

Ahh must have had the cheat meal. I had mine friday, pizza and icecream. Damn it feels good and best of all when its properly implemented, its very beneficial. Keep crushing brother.

i had it post workout, so i will be feeling that bad boy today and tomorrow. i rate two per week but i have been keeping it at one just to make sure i dont get to far out of hand haha. we may see two added in as i get closer to starting my prep but we will see

[Trixie]

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

Guns, you are still my hero. Will you help me get my flat butt to hot but for this new challenge?
~Trixie~

[LittleTom]

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

Ahh must have had the cheat meal. I had mine friday, pizza and icecream. Damn it feels good and best of all when its properly implemented, its very beneficial. Keep crushing brother.

[guns01]

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

today:

legs
10 min treadmill warmup
roller work
standing lat pd crunches 70x15/4
glute kickbacks 80x8 90x10 100x10 110x10 120x10 120x10
lying leg curls 60x8 80x8 100x8 120x8 130x8 140x8 140x8
ssb squats 165x8 215x8 255x8 305x8 345x8 395x8 (lost speed)
leg extensions 90x8(x15) 90x8(x15) 105x8(x15)
kb squats x12/3

done for the day. great session and great pump. no real pain and no issues at all today, a little pressed for time cause the mrs had a meeting so i had to cut my squats a little bit short and pushed rest time. so they werent as heavy as i would have liked. lower back held up great hips and the whole 9 yards. top it off with a great cheat meal


meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz turkey
8oz sweet potato
meal 4
large meat lovers pizza
hot chocolate brownie
meal 5
16oz turkey
1/4 cup sour kraut

[LittleTom]

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

Really hard to not go all out sometimes especially when you feel good and the energy is there. Like you said, just gotta focus on the long term goal not the moment your in. God stuff.

[guns01]

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

today:

back(secondary)
10 min treadmill warmup
mag sup grip low rows 85x8 100x8 120x8 140x8 180x12 200x10 220x8
mag ng low rows 160x12 180x12 200x12
assist wide grip pull ups x12 x10 x8
one arm sup pulldowns 70x12 95x10 95x8
cable rope face pulls 100x12 120x10 140x10
rope cable pullovers 100x12 110x10 120x8
hypers x35 x33 x31

done for the day. in and out fast pace. i again have to remind myself time and time again these are pump only workouts and not to go balls out on them. so i pulled back again and pushed the tempo. great pump and everything feels freaking awesome. i didnt do abs or calves today cause i was pressed for time.


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

[hicktown]

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

thanks guns, ill be getting my sbd sleeves so thatll be enough to keep it warm during training, thanks for the help!!!!

[guns01]

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

Ah brother thats not good to hear. Maybe i did do some damage to it and dont know it. Ill def keep off of it for awhile and wont go heavy either. I probably should get an mri but it doesnt look like theres much option to heal it up.

i would def get it checked out man. obviously it isnt a full rupture but they will give you some really good guidance to protect it, like my doc did. he really wanted to do surgery on me immediately after but i was 5 wks out from a show and i healed it up good enough over time. mine went like this when i hurt it: i was wrestling with my kids and felt and heard a pop on sunday night. no bruising no deformation no indications it was hurt but i heard it so i knew it wasnt good. got in to see the ortho on monday, got mri done on tuesday and went in thursday and he was ready to do my pre op work on the following week. i explained to him no i had a big op in the show and had already been working hard for over 3 months so that was a no go. he gave me the info i told you about above and told me absolutely do not let it get cold while training or to twist while lifting any resistance at all. went back in 7-8 months later and it looked better but still needed to be fixed eh, i will get it done sometime haha

[hicktown]

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

Ah brother thats not good to hear. Maybe i did do some damage to it and dont know it. Ill def keep off of it for awhile and wont go heavy either. I probably should get an mri but it doesnt look like theres much option to heal it up.

[guns01]

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

Dude NOOOOOOO, this is seriously my first real injury but i dont think i did much damage, thankfully i have no pain but im never doing preachers again. Funny thing is on that set in question my girlfriend says babe dont go too heavy and i said fuk that i gotta go heavy to build muscle. My bicep never moved up and the muscle and tendons feel exactly how they felt before, no weird bumps or anything. I did light weight last week just a ton of reps and it felt ok. Ill stay away from heavy weight for awhile, but does that mean that i cant make bicep gains now?

Thanks for the input and sorry to hijack.

the bad part about partial tears to the tendon is you will see zero bruising zero denting or deformation at all. you cant tell mine is jacked up and it was torn 95% when i did it and the only way we knew is when i heard it pop i went to the doc the next day and had an mri done. it felt fine, no pain nothing at all. that's the scary part about tendons is their are no real nerves in the area so unless they blow out completely you really dont know.

quick fix i would say is get a sleeve or a band. another good tip is to stop lifting heavy for biceps because their is no need and it only further stresses the tendon that we already beat the piss out of with back haha. you can still grow them bad boys with moderately heavy weight as long as you are getting a good pump. if you arent going to see the doc, i damn sure would leave it alone for a few weeks just to be safe. he also told me absolutely never ever do twisting movements while curling with mine after it was injured. that is a quick way to fully detach a weakened tendon apparently

[hicktown]

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

oh boy that's the distal tendon and here is the bad part about that area. the distal tendon is the point where all the strength in the bicep comes from and yes i have a partially torn one myself. you have a couple of options to go with this injury. option 1- is to go to the surgeon and have it fixed up option 2 (the one that i chose because i cant have any time off) is you use a band sleeve and cream at all times when using the arm. you also have to keep and make sure the body never cools down. if you look back through my log i went a year or better with no direct bicep work at all other than some hammers. this is a tendon that you absolutely dont want messed up.
now check to see if you have any indents or the bicep moved up any. if it did it could be a full tear and without a mri you really have no way of knowing. something i learned after i injured it is you never do any heavy weight movements in compromissing situations. full range preacher curls with bb or db also reverse grip bb rows are horrible for tearing this tendon. all these movements are completely gone out of my training. i also now do semi supinated as opposed to fully sup work for back. it makes a huge difference and still trains the muscles you are trying to hit. now would be a good time to stop training bis at all and make sure it is fully healed. i can train without a sleeve or compression band now with no issues at all since it has healed and strengthened back up.

take a look at elitefts for the super heavy duty elbow sleeve and the sling shot compression band and compression band 2.0. thats what i used along with the artic balm cream and keeping a sweat shirt on at all times. mine has held up pretty good for now

Dude NOOOOOOO, this is seriously my first real injury but i dont think i did much damage, thankfully i have no pain but im never doing preachers again. Funny thing is on that set in question my girlfriend says babe dont go too heavy and i said fuk that i gotta go heavy to build muscle. My bicep never moved up and the muscle and tendons feel exactly how they felt before, no weird bumps or anything. I did light weight last week just a ton of reps and it felt ok. Ill stay away from heavy weight for awhile, but does that mean that i cant make bicep gains now?

Thanks for the input and sorry to hijack.