Follow Along G's Run to the NA's

[LittleTom]

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

today:

legs
10 min treadmill warmup
roller work
glute kickbacks no clue on the weight. x8/3(warmup) x8/4
adductor 190x15 250x15 295x15
leg press 90x10 180x10 270x10 360x10 450x10 540x10
sled drags 135x40 yards/4
leg press 540x6 630x6 720x6 810x6 900x6 990x6 1080x6
free squat machine 180x3 270x3 360x8/3
lying leg curls 125x8 140x8 155x8
stretch and flex 3 rounds 30 sec each

done for the day. back feels freaking amazing. pump was also insane today. tempo was pushed to the max especially consdering how heavy we went today. that leg press warmup then moving into the drags then back to the press made the entire leg swell up stupid. great day and it's cheat day, yeah boy

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
dbl cheese burger
fries
banana split. had 2 cups of ice cream and the trimmings on it
meal 5
16oz turkey
1/4 cup sour kraut

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

[guns01]

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

today:

legs
10 min treadmill warmup
roller work
glute kickbacks no clue on the weight. x8/3(warmup) x8/4
adductor 190x15 250x15 295x15
leg press 90x10 180x10 270x10 360x10 450x10 540x10
sled drags 135x40 yards/4
leg press 540x6 630x6 720x6 810x6 900x6 990x6 1080x6
free squat machine 180x3 270x3 360x8/3
lying leg curls 125x8 140x8 155x8
stretch and flex 3 rounds 30 sec each

done for the day. back feels freaking amazing. pump was also insane today. tempo was pushed to the max especially consdering how heavy we went today. that leg press warmup then moving into the drags then back to the press made the entire leg swell up stupid. great day and it's cheat day, yeah boy

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
dbl cheese burger
fries
banana split. had 2 cups of ice cream and the trimmings on it
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

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

she got me all fixed up. wait till you see the pics i took after the session, i am tore up man

[guns01]

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

today:

abs/delts/chest/tris/calves(secondary)
10 min step mill warmup (all the treads were full)
leg raises x10/4
lat pd cable crunches 70x15/4
rumble roller work
reverse peck deck flyes 60x30 75x30 75x30
db lats 25x10 30x10 35x10 35x10
spider walks x3/3
machine press 60x10 80x10 100x10 120x10 140x10 160x10 180x10
db hex press 45x12/3
db twist press 40x10/4
machine flyes ss 120x12ss 135x12ss 150x12ss
banded over and backs ss x10/3
machine toe press 190x10(x25)ss 210x10(x25)ss 230x10(x25)ss 250x10(x25)ss
tibia raises 40x45 ss40x32 ss40x28 ss40x22
dual rope pressdowns 80x12 100x12 110x12 120x12
one arm over head db extensions 35x10/4 50x 20 sec forced stretch

done for the day. great day overall good pump great workout and got the job done. i went it for the graston work about 2 hours post workout haha. it was brutal painful as always, she worked from the base of my neck all the way to the top of my glutes. i am bruised and beat up but it immediately opened everything back up and gave me full range of motion from top to bottom. she also worked my obliques and hips which were also binded up. all my postier crap was binded down and so where my hips and obliques. so i am guessing i jacked up way more than what i thought when i re racked that stupid bar. cool thing is she cleared me hot to keep on tearing the gym up. well she said even though i will feel like i can pull 1k pounds dont get to out of hand until it is full busted up. i go back in 3 wks and i am already dreading it haha. it sucks ass during the process but you feel so much better when it opens up.


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

[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 😎

Sent from my SM-G870W using Tapatalk

[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