Follow Along G's Run to the NA's

[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....

Sent from my SM-G870W using Tapatalk

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.

[guns01]

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

Great to get caught up on your thread. Looks like you are eating really low fat proteins, isn't this bulking season? It's great to hear that you have a new client that can actually keep up. Thanks for always being an inspiration, you rock!
~Trixie~

yeah i sure am eating much much leaner. i am trying to stay healthier and leaner than i usually do. cant let that bp get stupid again at 300lbs. i am sitting pretty nice with lines and ab walls showing good at 275 and not huffing and puffing like i am about to die. hell i got a full 6 pack until i eat a few meals and drink a load of fluids haha. so i would venture to say i am pretty lean

[Trixie]

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

Great to get caught up on your thread. Looks like you are eating really low fat proteins, isn't this bulking season? It's great to hear that you have a new client that can actually keep up. Thanks for always being an inspiration, you rock!
~Trixie~

[rnixon]

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

1- yes break that belt in and it will help out a ton and 2- if i lived where you do i would be in a wheel chair for about 10 months out of the year. since i got hurt really bad both my shoulder and pretty much my entire body doesnt tolerate the cold at all. right after i got hurt i tried to go deer hunting in about zero degree weather. i got in sat down for about an hour and i hurt so bad i couldnt even shoulder the rifle. so i havent been back to the mtns or the woods in winter since

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....

Sent from my SM-G870W using Tapatalk

[guns01]

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

Haha cold? Where do you live again? ��

that lower Back pump happens wheather I wear a belt or not. I have a super nice belt but maybe I do something wrong or more just need to break it In to fit better....

Sent from my SM-G870W using Tapatalk

1- yes break that belt in and it will help out a ton and 2- if i lived where you do i would be in a wheel chair for about 10 months out of the year. since i got hurt really bad both my shoulder and pretty much my entire body doesnt tolerate the cold at all. right after i got hurt i tried to go deer hunting in about zero degree weather. i got in sat down for about an hour and i hurt so bad i couldnt even shoulder the rifle. so i havent been back to the mtns or the woods in winter since

[rnixon]

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

today:

legs(secondary) tempo driven
10 min treadmill warmup
rumble roller work
GIANT SETS
lying leg curls 50x10gs 70x10gs 100x10gs 150x10gs 150x10gs 150x10gs 150x10gs 150x10gs
db stiff leg deads gs 50x8gs 60x8gs 70x8gs 85x8gs 85x8gs 85x8gs 85x8gs 85x8gs
sm lunges gs 95x8gs 115x8gs 135x8gs 175x8gs 185x8gs(to much) 175x8gs 175x8gs 175x8gs
wide stance elevated kb squat x6 x6 x6 heavy kb x6 x6 x6 x6 x6 (i have no clue how much the kb's weighed but the fuckers where heavy as hell)
standing one leg leg curl on extension machine 25x10/6

done for they day. i trained with a female client of mine that has glute firing issues so the warmups where very very slow fixing her technique and form to get her glutes to fire correctly. once that was ironed out perfectly we went balls to the wall wide open. the pump again was insane and the session sucked balls. great fasted paced and killer workout though. should get some nice detail burned in from these for sure. no belt today which is a good thing since it was a medium medium heavy day. so my back health is actually pretty good right now. knees are a little sore but man it is cold as balls. so i am guessing that since i feel it in both knees it is the cold and talking longer to warmup and feel good


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

Haha cold? Where do you live again? 😊

that lower Back pump happens wheather I wear a belt or not. I have a super nice belt but maybe I do something wrong or more just need to break it In to fit better....

Sent from my SM-G870W using Tapatalk

[guns01]

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

today:

legs(secondary) tempo driven
10 min treadmill warmup
rumble roller work
GIANT SETS
lying leg curls 50x10gs 70x10gs 100x10gs 150x10gs 150x10gs 150x10gs 150x10gs 150x10gs
db stiff leg deads gs 50x8gs 60x8gs 70x8gs 85x8gs 85x8gs 85x8gs 85x8gs 85x8gs
sm lunges gs 95x8gs 115x8gs 135x8gs 175x8gs 185x8gs(to much) 175x8gs 175x8gs 175x8gs
wide stance elevated kb squat x6 x6 x6 heavy kb x6 x6 x6 x6 x6 (i have no clue how much the kb's weighed but the fuckers where heavy as hell)
standing one leg leg curl on extension machine 25x10/6

done for they day. i trained with a female client of mine that has glute firing issues so the warmups where very very slow fixing her technique and form to get her glutes to fire correctly. once that was ironed out perfectly we went balls to the wall wide open. the pump again was insane and the session sucked balls. great fasted paced and killer workout though. should get some nice detail burned in from these for sure. no belt today which is a good thing since it was a medium medium heavy day. so my back health is actually pretty good right now. knees are a little sore but man it is cold as balls. so i am guessing that since i feel it in both knees it is the cold and talking longer to warmup and feel good


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

Thats a lot of work in rapid succession. Once that pump starts to take hold its all over for me. It can be crippling and I need to let it sit for a good couple minutes. Feels awesome and horrible all the same time. Nice work.

i normally only try to push the tempo on my secondary sessions but today i felt froggy and said hey wtf, let's see if we can push the tempo and move some pretty heavy weight at the same time. well they only two movements that it really hampered on me where the racks and pullovers. no biggie though it still sucked ass haha

[LittleTom]

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

today:

back/bis(primary)
10 min treadmill warmup
rumble roller work
one arm bb rows 25x8 50x8 75x8 100x8 145x8 145x8 145x8ds 75x8
med width pulldowns 100x12(+2) 120x10(+2) 140x8(+2)
db pullovers 50x12 60x12 70x12
dy rows 130x8 160x8 160x8 160x8
assist partial chins x8 x8 x8
rack pulls 135x3 225x1 315x3 315x3 315x3 (went much lighter than i could on these because at this point i was toast from the tempo)
hypers x25 x20 x20
incline db curls 25x8/4 (20sec rest between sets)
reverse bb curls 65x15/3(30 sec rest)

done for the day. today was a serious kick in the nuts. i really pushed the tempo on this session only taking a max of 45 sec rest between every set. it beat the crap out of me for sure and the pump was absolutely retarded. like ralphy i cant put my arms down retarded pumped. it was a great session overall though and other than being wiped out completely i actually feel pretty good for the most part. only side notes is i didnt sleep to well the last 2 nights for some reason. thats the only unusual thing i have going on right now.

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

Thats a lot of work in rapid succession. Once that pump starts to take hold its all over for me. It can be crippling and I need to let it sit for a good couple minutes. Feels awesome and horrible all the same time. Nice work.

[guns01]

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

today:

back/bis(primary)
10 min treadmill warmup
rumble roller work
one arm bb rows 25x8 50x8 75x8 100x8 145x8 145x8 145x8ds 75x8
med width pulldowns 100x12(+2) 120x10(+2) 140x8(+2)
db pullovers 50x12 60x12 70x12
dy rows 130x8 160x8 160x8 160x8
assist partial chins x8 x8 x8
rack pulls 135x3 225x1 315x3 315x3 315x3 (went much lighter than i could on these because at this point i was toast from the tempo)
hypers x25 x20 x20
incline db curls 25x8/4 (20sec rest between sets)
reverse bb curls 65x15/3(30 sec rest)

done for the day. today was a serious kick in the nuts. i really pushed the tempo on this session only taking a max of 45 sec rest between every set. it beat the crap out of me for sure and the pump was absolutely retarded. like ralphy i cant put my arms down retarded pumped. it was a great session overall though and other than being wiped out completely i actually feel pretty good for the most part. only side notes is i didnt sleep to well the last 2 nights for some reason. thats the only unusual thing i have going on right now.

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

[guns01]

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

today:

abs/chest/delts/abs(primary)
standing cable crunches 70x15/4
rumble roller work
rotator work
flat db press 25x10 45x10 65x10 85x10 100x10/3 (these were with a special technique)
incline bb press 135x3 185x3 225x6/4 (went to a different gym so i went bb instead of smith, their incline is actually the proper angle)
bench press 135x3 185x3 205x6/4 (2 sec pause at midpoint)
peck deck flyes 80x8(5) 100x8(5) 120x8(5) way different resistance on this contraption. very very stiff and heavy
seated db lats 20x15 25x15 30x15
rear delt destroyers 20x15-50x60ds 25x30ds 20x10ds 20x10
bb front raise 50x10/3

done for the day. moved some really really good weight today and was actually able to use an incline bb that the bench isnt almost vertical on. it was set at the perfect angle for the movement and hell if i would have had it first in the lineup i could have done sets of 275-315 no prob at all. overall great pump and everything is feeling pretty good. well, mid back is a little bit tender today for some reason haha but it isnt to awful bad and not hindering anything. i think i may be deep sleepoing in a bad position and it is making it hurt. new training partner is motivated as hell and strong as a bull so he should be a great new addition to the team for sure



meal 1
best bar ever chocolate coconut
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 w/garlic and herb crust
8oz steamed sweet potatoes
meal 5
16oz chicken
1/4 cup sour kraut

[guns01]

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

today:

legs(primary)
10 min treadmill warmup
roller work
seated leg curls 85x10 95x10 110x10 120x10 130x10 145x10 155x10 155x10(x6)(20) different gym with a different machine that the arc and weight was crazy weird. super heavy at the top break and almost zero at the bottom. really hard to use this one but got it done
leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x10 990x10 (we did these back to back with no rest other than while partner was going)
bulgarian split squats 45x8 65x8 75x8 85x8(10)
hacks 90x5 180x15 180x15 180x15
stiff leg deads 145x10 195x10 195x10

done for the day. i trained with one of my brand new clients today and went to a different gym. so the machines are way different than the normal gyms that i go to. got in a great session though and we blew through the workout in under an hour and a half. i didnt do my normal abs because i had a very strict time line to meet and didnt want to short change the legs and i also wasnt squatting today so no worries on protecting the lower back so much. new addition to the team hung in with me no sweat at all which is good, and should take them a long way to a big win in the spring. the pump from the fast pace and heavy freaking weight was stupid.


meal 1
best bar ever chocolate coconut
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz tilapia
1/2 cup cream of rice
meal 4
no freaking clue on the cheat for today. maybe some pizza and cinnamon rolls. not made up my mind just yet
meal 5
16oz chicken
1/4 cup sour kraut