Follow Along G's Run to the NA's

[JDUB]

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

yeah that sounds really intense....rock on boss..

[LittleTom]

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

Damn man sounds brutal. Hope things go well with the doc tomorrow.

[guns01]

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

today:

legs(secondary)
10 min treadmill warmup
rumble roller work
lying leg curls 60x8 85x8 105x8 125x8 140x8 165x8
leg press 180x20 360x15 540x12 630x10 720x10 start super sets 720x10ss(x6) 720x10ss(x6) 720x10ss(x6) 720x10ss(x6)
sm lunges 165x10ss 165x10ss 165x10ss 165x10ss
kb sumo squats 100x20/3
one leg leg extensions 55x12 55x12 55x12
stretching quads and flexing
stretching hams and flexing
wife rolled out my entire back aggressively with rolling pin

done for the day. again different gym with a new client. great session except the lower back pump was retarded as soon as i started up my super sets with lunges. it was so freaking bad that i couldnt bend over haha. well low and behold it aggervated my damn mid back from being so tight as well. so i am going in tomorrow for my month graston session and talk strategy with my doc. i ironed out the freaking root cause of the issue but damn i am not missing any more training from this bs. if it takes 3 hours to train through the pain it will get done. well as long as i am able to work through it. session didnt take long today but it took about 20 mins longer because i had to slow down and let the blood come out of my back. i guess it was a good thing cause my quad and ham pump was so bad i could barely bend my legs to do my sets. so i would say this was a leg day success 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
i am celebrity judging a weight loss party so i will have an abundance of low carb low fat high protein foods to sample during this meal
meal 5
16oz turkey
1/4 cup sour kraut

[MOUNTAIN-MAN]

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

Still killing it still a INSPERATION I love ur diet my freind

[guns01]

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

today:

back(primary)
10 min treadmill warmup
rumble roller work
GIANT SETS
sm bent rows 115x8 185x8 185x8 gs 255x8gs 255x8gs 255x8gs 255x8gs
db pullovers gs 50x8gs 60x8gs 70x8gs 70x8gs
kettlebell rows no clue the weight but x8/4gs
banded face pulls x8/4
TRI SETS
sup grip pulldowns 70x8/4ts
assit machine wide grip chins x8/4ts
traction machine pds ts 80x8/4

done for the day. i had to take an unsched day off yesterday due to my mid back still hurting pretty freaking bad. i am 100% sure i am not injured but by god it isnt happy either. it is actually pretty good today but up until this am it was pretty uncomfortable. i would say it is more uncomfortable than lower back pain because regardless of how you sit or lay it press on that middle lat area and is painful. anyway it just move my days up by one and i isolated what i did to make it angry. i was squatting sat with a dude that is over 6ft and we had the pins set for him. so after a pretty good back day before was reracking the weight one side at a time using that part of my back. not a good idea and it wont happen again. great pump and a pretty good workout overall. really fast paced as well


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

[rnixon]

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

Cool 😎

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[guns01]

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

today:

chest/delts/tris
10 min treadmill warmup
rumble roller work
incline db press 25x8 45x8 65x8 85x8 100x14 100x15 100x12
incline bb press 135x3 185x3 225x3 235x6 225x6 225x6
hex press 25x5 35x5 45x10 50x10 55x10 55x10
flat db flyes 30x12 35x12
db lats 25x8 30x8 35x8 35x8 35x8 (30 sec rest)
cable reverse delt flyes 25x20 30x20 30x20 30x20 30x20 (30 sec rest)
assist machine pd 100x10 145x10 145x10 110x10
incline db skullies 35x8/4 (30 sec rest)

done for the day. great session today and keep getting stronger. i could have pushed the bb inclines a little more but i lost my speed and that was the goal so i kept it down. pump was awesome and other than that mid back being sore as crap still everything else is firing good and feels awesome


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
16oz turkey
8oz sweet potato casserole (no marshmellow only nutmeg and walnuts)
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

Prob dumb q but the lat pulldown crunches are just the one for abs using Lat pulldown macchine correct? But what is the other one? Seated crunch or?

Feeling better Monday gonna giver but keep it light for another week bc of antibiotics then gotta a push myslef and get some ambition back.
Cheera

Sent from my SM-G870W using Tapatalk

i will send you a video of them man. get better and get cranking man haha

[rnixon]

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

Prob dumb q but the lat pulldown crunches are just the one for abs using Lat pulldown macchine correct? But what is the other one? Seated crunch or?

Feeling better Monday gonna giver but keep it light for another week bc of antibiotics then gotta a push myslef and get some ambition back.
Cheera

Sent from my SM-G870W using Tapatalk

[guns01]

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

today:

abs/legs
standing lat pd crunches 70x15/4
lat pd crunches 70x10/4
roller work
lying leg curls dds 60x10 80x10 100x10 120x10 140x10 140x10 140x10
squats 2sec pause 135x10 185x10/2 225x6 275x6 315x6/4
leg press dds 380x10 470x10 640x20 820x15(5) 910x10(10) 1000x5(10)
db stiff leg deads 50x10 60x10 70x10 80x10
leg extensions 120x15/2 30 sec quad stretch after each set

done for the day. that was another big kick in the nuts today. mid back is super sore and tight from yesterday. it is a nice reminder of why i normally do secondary back day on thursday and take friday off before legs. moved some really good weight today and got a really nasty pump. energy was awesome from the cal surplus also. great day in there for sure, now i just hope my mid back loosens up before training tomorrow and monday for sure


meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz tilapia
1/2 cup cream of rice
meal 4
16oz turkey
2 rollo brownies(only cheat for today)
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

Yep I could tell also that I had some energy stored up from all the food I ate yesterday.

yesterday was a secondary day for me. we shall see this am if it translates over to a heavy primary leg day haha

[LittleTom]

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

Yep I could tell also that I had some energy stored up from all the food I ate yesterday.

[guns01]

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

today:

abs/back/bis (secondary)
standing lat pd cable crunches 70x15/4
meadows rows 25x8 50x8 75x8 100x12 125x10 150x8
os t bar rows 145x12 190x10 215x8
med ng pulldowns x12 x10 x8 (i have no clue what the weights were on this because the stack said 100 and it felt like more along the lines of 180-200) so i just adjusted to where i was close to failure
one arm sup pulldowns 50x12 60x10 70x8
rope cable face pulls ss 100x12ss 110x10ss 120x8ss
banded face pulls ss x6/3
natilus pullovers 180x12 180x10 180x8 (actual old school bad ass machine that works freaking perfect)
banded good mornings x20/3
db preachers 25x8/4
db hammers 30x10/4

done for the day. great pump great workout and awesome pace. ate way way to much yesterday so i actually know for a fact that i had a full tank of glycogen rolling in. first round and everything pumped up nasty. everything feels pretty good and no complaints going in today. eh, hold up, my hip did tighten up a bit during the first rows but it loosened back up before the session was over. so just a note to keep a little eye on


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

[guns01]

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

today:

abs/delts/chest/tris
standing lat pd cable crunches 70x15/4
GIANT SETS
bent over db lats 10x12/3ts 20x12ts 25x12ts 25x12ts 25x12ts
seated db lats 20x8/3ts 25x8ts 30x8ts 30x8ts 30x9ts
band pull aparts x10/3ts x10ts x10ts x10ts x10ts
seated db press 40x8/3ts 50x8ts 60x8ts 65x8ts 65x8ts
TRI SETS
flat db twist press 25x10ts 40x10ts 50x10ts 50x10ts 50x10ts
flat db flyes 25x8(4)/5ts
banded flat db press 25x8ts 40x8ts 50x8ts 50x8ts 50x8ts
v bar pressdowns half stack x12 3/4 stack x12 full stack x12/4
one arm over head db extensions 30x10/4

done for the day. another lt style break your nuts off fast paced stupid pump workout. great session that filled up chest/delts and tris something silly. got a little twinge of elbow pain doing pressdowns but nothing major. day off tomorrow full of feasting and more feasting. should help full the last part of the week very very well


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
16oz ranch chicken
8oz sweet potatoes
meal 5
16oz ranch chicken
1/4 cup sour kraut

[guns01]

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

Best way to break it In quicker??? Beat it?

Haha ya I was just bugging but that would suck, my Injuries don't compare To yours but the cold doesn't bug them too bad up north almost worse down here with the damp cold....

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wear it all the time man and then tighten it down for your heavy sets. you sweat if it's leather will condition and form it to you. lay it out flat to dry when you are done though and dont wrap it back until it is fully dried.