Follow Along G's Run to the NA's

[guns01]

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

today:

abs/delts/chest/tris/calves(base)
standing cable crunches 70x15/6
seated db lats 20x10 25x10 30x10
reverse peck deck flyes 60x25 75x20 90x15(x10)
front db raise 15x12 20x12 25x12
ng machine press (constant tens) 80x10 100x10 120x10 140x10 160x10 180x10
bench press 1.5 135x5 185x10/3
incline press 135x6 235x6 255x6/2
machine flyes 120x12 135x12 150x12(x10)
rope cable pressdowns 100x10 120x10 140x6dropped it down to 110x10 (to heavy)
incline db skullies 30x15/2
standing calf raise 135x10(25) 155x10(20) 175x10(20)

done for the day. lots of work today and the end of arm specific workouts so i will have some random arm work sprinkled in that is more pumping and quick in nature and low in sets. great workout today and i got stronger as the sets progrressed but i stayed within my parameters of what i was supposed to be doing. only getting better as we go along and my back actually doesnt feel bad at all today. i am a little sore and stiff but no injury so that is a good thing. the ab work must be paying off even though i freaking hate it. all 6 abs are showing in the am under my fur coat as is my obliques, so at 275ish, i am in pretty damn good shape i would say. waist does still need to come down quite a bit though for more illusion but it will over the next few months. staying healthy is the key right now and leaner more than anything



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

ended up having a double burger from five guys yesterday with fries and 4 reeses pb cups. so nothing to crazy at all

[guns01]

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

I hear ya, I dont have an off switch and really letting an injury heal the way it should is pretty non existent. If I can move one part of my body thats the part thats gonna lift. I hate being dinged up.

yeah man, if i can get in there, something is going to be getting worked. i wont sit around unless i absolutely have to and that doesnt happen very often

[LittleTom]

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

oh yeah man, if it is at the top of a movement i am normally good to go, if at the bottom it is an oh no damn it moment for me 9 out of 10 times. if i get any nerve shooting down my legs or butt it's lights out next day. this one was more of a hey dumb ass dont shift the weight again or it isnt going to be good sensation haha. i hate being jacked up from earlier in my career and getting older. seems like everything takes so damn long to heal back up from these little stupid injuries.

I hear ya, I dont have an off switch and really letting an injury heal the way it should is pretty non existent. If I can move one part of my body thats the part thats gonna lift. I hate being dinged up.

[guns01]

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

Keep crushing guns. Still following along. For me sometimes that twinge is nothing, some times the next day I feel it. I can usually tell by how the rest of the session goes

oh yeah man, if it is at the top of a movement i am normally good to go, if at the bottom it is an oh no damn it moment for me 9 out of 10 times. if i get any nerve shooting down my legs or butt it's lights out next day. this one was more of a hey dumb ass dont shift the weight again or it isnt going to be good sensation haha. i hate being jacked up from earlier in my career and getting older. seems like everything takes so damn long to heal back up from these little stupid injuries.

[LittleTom]

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

Keep crushing guns. Still following along. For me sometimes that twinge is nothing, some times the next day I feel it. I can usually tell by how the rest of the session goes

[guns01]

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

today:

abs/legs
standing cable crunches 70x15/4
roller work
lying leg curls 60x8 80x8 100x8 120x8 140x8 150x8 160x8(25)
squats 135x15 185x15 225x8 275x8 315x8 challenge 405x8ds 315x10ds 225x12ds 135x25
bulgarian split squats 40x10 60x10 70x10 80x10(10)
leg extensions 105x12 120x12 135x12(10) intra set stretching

done for the day. killer session today and actually moved some good weights. the 405 shifted on my back a little bit and i got a little twinge but nothing major at all. sucks to start off a set with a little slip before your first rep but i got it done pretty easy. pump was stupid after first few sets of leg curls and didnt let up the entire workout. overall i would say a great day all in all and got it done early in the day to rest and recover.


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 clue what my cheat will be for today just yet
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

abs/back(secondary)
10 min treadmill warmup
incline situps x15/6
rumble roller work
hs iso rows 45x10 70x10 90x12 115x10 135x8
meadows rows 25x10 50x10 75x12 100x10 125x8
facing away ng pulldowns 100x12 120x10 140x8
assist pro wide grip chins x12 x10 x8
cable pullovers on incline 100x12 120x10 140x8
cable face pulls ss 120x12ss 140x10ss 150x8ss
banded face pulls ss x6/3 (held the contraction for 10sec each)
banded good morning x20/3

done for the day. great workout no issues other than tris/bis being a little tender. i did some chatting with a female competitor when i first got in because she asked for a spot as i walked through the door. os it cut into my calf and cardio work for the day. that's good though cause they are a little tender and i havent recovered 100% from my trip and sleep, so it is good that i am not hammering my body for no reason and i need to be growing and recovering. not that i am not but i know i am a little compromised atm. i should be good to go with a full rest day tomorrow though or at least i am hoping so


meal 1
16oz tilapia
1/4 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 and 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:

arms
10 min treadmill warmup
roller work
dual rope extensions ss 100x10ss 120x10ss 140x10ss
standing ez bar curls ss ss115x8(85x6) ss115x8(85x6) ss115x8(85x6)
incline db curls 25x12 25x12 25x12(hammer 25x12) 25x12(1)
vbar pressdowns 120x30 130x30 140x35(1) 120x40(1)
db preachers 30x12/5 (all back to back)
one arm overhead db extensions 30x12/4 (same)

done for the day. stupid freaking pump and i hate arms but they looked freaky and nasty. i had a little road trip yesterday, so i am still a little beat up and run down as well as not back fully hydrated. should be back 100% for the start of a new week. sucks having to travel because i cant push enough fluids while i drive or i have to piss every 20 minutes and i dont like stopping. cool thing is i figured i would be super stiff and sore today but i am not. so i am pretty good considering


meal 1
16oz tilapia
1/4 cup cream of rice
meal 2
protein cakes
intra
2 scoops intra md
meals 3
16oz tilapia
1/2 cup cream of rice
meal 4
dbl cheese burger w/no bun
plain fries
meal 5
16oz turkey
1/4 cup sour kraut

[rnixon]

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

Cool... Thank you

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[guns01]

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

Having a hard time picturing that but think I got it, I'll try it out and see... Facing away from cable machine?

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yessir. you straddle the seat to the pulldown station (of course attach the rope to the cable over your head). then move your feet back to where they are under the leg pad a bit(you need to play with this both for the stretch decompression on your back and hams as well) reach up and grab the rope and then crunch all the way over at the waist. once warmed up all the way i can almost curl all the way into my legs. it's pretty cool because i can pull with and through my lower abs much easier standing than down on my knees with a normal rope crunch

[rnixon]

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

actually not awkward at all. it is pretty much the same as a kneeling cable crunch except you put your feet back further than your torso. i use the lat pulldown station and put my legs under and a little behind the thigh pads. then you basically just bend over at the waist and contract your abs down. i use it to both warm up my abs and lower back as well as loosening and stretching out my hams and back. it is a great prehab rehab move for your lower back

Having a hard time picturing that but think I got it, I'll try it out and see... Facing away from cable machine?

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[guns01]

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

How do you do a standing cable crunch?
Sounds awkward?

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actually not awkward at all. it is pretty much the same as a kneeling cable crunch except you put your feet back further than your torso. i use the lat pulldown station and put my legs under and a little behind the thigh pads. then you basically just bend over at the waist and contract your abs down. i use it to both warm up my abs and lower back as well as loosening and stretching out my hams and back. it is a great prehab rehab move for your lower back

[rnixon]

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

today:

abs/legs/calves(secondary)
10 min treadmill warmup
leg raises x10/4
standing cable crunches 70x10/4
roller work
giant sets
lying leg curls 60x10gs 80x10gs 100x10gs 120x10/4gs
db stiff leg deads gs 40x8gs 60x8s 70x8gs 80x8/4gs
sm lunges gs 95x8gs 115x8gs 135x8gs 155x8/4gs
kb wide stance squats off platforms kb x6/7gs
seated calf raise 50x10ss 75x10ss 100x10ss 125x10ss 100x10ss
tibia raises ss 40xf ss40xf ss40xf ss40xf ss40xf

done for the day. this was an absolutely brutal workout today. great and very nasty pump and serious kick in the nuts. nothing was taken to failure on the leg work but it was still nasty. great day



meal 1
16oz tilapia
1/4 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
meal 5
16oz turkey
1/4 cup sour kraut

How do you do a standing cable crunch?
Sounds awkward?

Sent from my SM-G870W using Tapatalk

[guns01]

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

today:

abs/legs/calves(secondary)
10 min treadmill warmup
leg raises x10/4
standing cable crunches 70x10/4
roller work
giant sets
lying leg curls 60x10gs 80x10gs 100x10gs 120x10/4gs
db stiff leg deads gs 40x8gs 60x8s 70x8gs 80x8/4gs
sm lunges gs 95x8gs 115x8gs 135x8gs 155x8/4gs
kb wide stance squats off platforms kb x6/7gs
seated calf raise 50x10ss 75x10ss 100x10ss 125x10ss 100x10ss
tibia raises ss 40xf ss40xf ss40xf ss40xf ss40xf

done for the day. this was an absolutely brutal workout today. great and very nasty pump and serious kick in the nuts. nothing was taken to failure on the leg work but it was still nasty. great day



meal 1
16oz tilapia
1/4 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
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

I agree and I have been learning something new for almost 2 years now. Thank you so much for this. I am always reminded of things that can be added back into my workouts that haven't been done in awhile. Still your biggest fan!
~Trixie~

you know i am pretty much always around whenever in need for you guys. that's what this little book is for also as well as to keep me accountable to myself and not be slacking and whimpy like today.