Follow Along G's Run to the NA's

[guns01]

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

today:

abs/delts/chest(secondary)
10 min treadmill warmup (its getting cooler outside so i am adding this in on occasion even before ab warmups)
incline situps x10/6 (20 sec rest)
leg raises x10/6 (20 sec rest)
reverse peck deck flyes 65x30 80x30/2 (30 sec rest)
db lats 30x10/4
spider walks x3/3
machine press 75x10 90x10 105x10 120x10 135x10 150x10 165x10 180x10 (20 sec rest)
pec minor dips x12 x12 x11 (been a minute since i have done these and it shows)
hex press ss 45x12/4 (30 sec rest or less)
banded over and backs ss x10/4
banded tri press downs x12/4 (these were much harder than i thought they were going to be)
one arm overhead db extensions 30x10/4 50x20 sec stretch position only

done for the day. nothing bad to note other than my shoulders being really tender but that goes with the territory for me. i accept it is never getting better so i deal with it but still note it anyway. super fast pace again for this secondary workout. i lowered the weight a bit pushed the pace and did nice long slow pauses and contractions. i did a different machine press today that has a funky arc on it but it still works pretty well and puts a bit more tension on the outer pec so it is different. the band pressdowns were put in because all the cable machines were occupied and i wasnt waiting and cooling down. it turned out to be much rougher than i was thinking it would be. great workout today all in all


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
2 8oz cheese burgers w/ wheat buns and fat free cheese
8oz sweet potato fries
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

Wow nice dedication, i wouldnt expect anything less. I was doing heavy precher bb curls three weeks ago. While starting the curl i felt something pop where my arm bends. Its not sore but when i flex it still hurts. wth did i do?

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

[hicktown]

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

Wow nice dedication, i wouldnt expect anything less. I was doing heavy precher bb curls three weeks ago. While starting the curl i felt something pop where my arm bends. Its not sore but when i flex it still hurts. wth did i do?

[LittleTom]

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

today:

legs(secondary)
10 min treadmill warmup
standing lat pd crunches 70x15/4 (just to open everything up)
roller work
lying leg curls 60x10 80x10 100x10 110x10 120x10 130x10 120x10 120x10 120x10(20 sec rest between sets here thats why the weight is so low and i had to go back down)
adductor 150x10 190x10 190x10 190x10
ssb squats 165x10 215x10 255x6 275x6 315x6 335x6 345x6
machine leg press 350x20/4 (did these with only 20 sec rest between sets)

done for the day. great session and really good pump. my lower back got a little bit tight but nothing at all serious or even painful, i could just feel it tighten up a tad bit after leg curls and while squatting a little bit. again that is absolutely freaking awesome. i am training almost 100% pain free across the board again and i am going to finish out this season strong and healthy.


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

Almost pain free that's awesome man. Looks like missed some interesting posts about women and strength

Keep crushing brother.

[MOUNTAIN-MAN]

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

mine trains with me so she is a little above average in the strength dept. so it can tend to get interesting if she gets in the right position on me but that rarely happens haha

My wife is tranning with me agin she is the only tranning partner I can train with everyone else wanna talk shop I go to the gym to work and get out she is the same way best partner ever

[guns01]

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

Haha women can get rowdy sometimes

Sent from my SM-G870W using Tapatalk

mine trains with me so she is a little above average in the strength dept. so it can tend to get interesting if she gets in the right position on me but that rarely happens haha

[rnixon]

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

i hate getting hurt or aggervating something outside of the gym. most of the time that's when i really jack myself up the most is doing dumb stuff with the kids or in general outside the gym haha. i hurt my trap pretty good wrestling with the wife about 6-8 months back. that sucks

Haha women can get rowdy sometimes

Sent from my SM-G870W using Tapatalk

[guns01]

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

Pain free sounds good!!!

man I hurt my hand crimping wire lol it wouldn't hold and the crimper sucked I heard a pop in a bone on the top of my hand but it is healing up now...

Sent from my SM-G870W using Tapatalk

i hate getting hurt or aggervating something outside of the gym. most of the time that's when i really jack myself up the most is doing dumb stuff with the kids or in general outside the gym haha. i hurt my trap pretty good wrestling with the wife about 6-8 months back. that sucks

[guns01]

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

I had no idea this was your log, ive been missing out on some good reading.

Thats some serious volume there, are you on maintenance calories or cutting down?

yeah man, this puppy runs back for a couple of years now i believe.

i am on a 10% surplus of cals above maint at the moment. so i am in super lean gaining mode so the gains are very very slow but bf is staying way way down

[rnixon]

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

Pain free sounds good!!!

man I hurt my hand crimping wire lol it wouldn't hold and the crimper sucked I heard a pop in a bone on the top of my hand but it is healing up now...

Sent from my SM-G870W using Tapatalk

[hicktown]

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

I had no idea this was your log, ive been missing out on some good reading.

Thats some serious volume there, are you on maintenance calories or cutting down?

[guns01]

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

today:

legs(secondary)
10 min treadmill warmup
standing lat pd crunches 70x15/4 (just to open everything up)
roller work
lying leg curls 60x10 80x10 100x10 110x10 120x10 130x10 120x10 120x10 120x10(20 sec rest between sets here thats why the weight is so low and i had to go back down)
adductor 150x10 190x10 190x10 190x10
ssb squats 165x10 215x10 255x6 275x6 315x6 335x6 345x6
machine leg press 350x20/4 (did these with only 20 sec rest between sets)

done for the day. great session and really good pump. my lower back got a little bit tight but nothing at all serious or even painful, i could just feel it tighten up a tad bit after leg curls and while squatting a little bit. again that is absolutely freaking awesome. i am training almost 100% pain free across the board again and i am going to finish out this season strong and healthy.


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
16 oz chicken
8oz 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/calves (primary)
leg raises x10/4
standing lat pd crunches 70x15/4 (very little rest on all ab mvmnts)
GIANT SETS
one arm sup pds gs 35x8gs 50x8gs 60x8gs(warmups) 70x8/4gs
reverse rope pds gs 55x8gs 70x8gs 85x8gs (warmups) 85x8/4gs
db pullovers gs 40x8gs 50x8gs 60x8gs(warmups) 70x8/4gs
traction machine pro grip pds gs gs80x8 gs100x8 gs120x8(warmups) gs140x8/4
TRISETS
sm bent over rows spc tech 95x8ts 115x8ts(warmups) 195x8ts
banded face pulls ts x8/2(warmups) x8/4ts
slide the rack press spc tech ts ts45x8 ts95x8(warmups) ts115x8/3
seated calf raise 50x10 75x10 100x10 125x8 125x8

done for the day. great freaking workout. goal for today was perfect from across the board and i stopped increasing weight once i got close to not being able to hold a 2sec contraction on each rep. so yeah the weight today was down a bit but that was the goal for the workout. again i am going to note for everyone because i already know, i got much better contractions and pump from thursday's graston work. i got pumps in areas where i normally dont so it was a huge improvement today. no mid back pain at all barely any low back pain and the lower back pump was no where near as bad as it usually is. i shouldnt have waited so long to got back in and i have better contact with my lady now and her sched, so i will damn sure be on top of this from now on. i may even take a gamble and get it done 1-2 wks out from my big show this year, i will talk that over with my two advisors and her first but that's how big of a difference it made in how my body looks. i would go 1-2 wks because of bruising and water for sure though and not a few days.


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

[guns01]

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

today:

abs/chest/delts/tris/calves(primary)
standing lat pd crunches 70x15/4
machine press 60x8 80x8 100x8 120x8 140x8 160x8 180x8 200x8 220x8 240x8
flat bench 1.5s 135x6 155x6 175x6 195x6 215x6 235x6 255x6 275x6
incline db press 60x4 80x8 80x8 ds 80x8ds 60x6ds 50x7ds 40x7
flat db flyes 35x10/3
db lats ss 25x12ss 25x15ss 25x18ss
spider walks ss x3/3
reverse peck deck 60x25 75x25 75x25
dual rope pressdowns 100x12 110x12 120x12 120x12
seated overhead rope extension 100x10 120x10 140x10 150x10
machine toe press ts 210x25ts 270x25ts 290x25ts 310x25ts
standing calf raise bw ts x20/4ts
tibia raises ts ts40x47 ts40x33 ts40x29 ts40x25

done for the day. lots and lots of volume today. great pump and workout. no issues at all other than my guts are still a bit angry from yesterday's ice cream treat haha.



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 tilapia
1/2 cup cream of rice
meal 4
egg sandwiches on ez bread
8oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

Leg day, cheat day, killer workout...... cant ask for much more man. Keep crushing.

i have my cheats on either legs or back. those are the most optimum times to have an extra plus up of calories