Originally posted by rnixon
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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 -
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 krautLeave a comment:
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Re: Follow Along G's Run to the NA's
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.Originally posted by Trixie View PostLeave a comment:
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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!Originally posted by blackpantherusmc
~Trixie~Leave a comment:
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Re: Follow Along G's Run to the NA's
it's almost an exact duplicate of the hard copy one that i keep daily as wellOriginally posted by blackpantherusmcLeave a comment:
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Re: Follow Along G's Run to the NA's
today:
abs/back/calves
10 min treadmill
incline crunches x10/6
standing cable crunches x15/4
rumble roller work
one arm bb rows 25x10 50x10 75x10 100x10 125x10 125x10 125x10 (not with it today and didnt feel very strong)
hs iso rows 45x8 90x8 135x8/3ds 90x6ds 45x8 (held each contraction on the ds for 5sec)
db pullovers 60x12(1) 65x12(1) 70x12(1)
stretchers 100x8 120x8 140x8
bb shrugs 135x8 185x8 255x8
banded hypers x10/2 x10 dropped band and did another 15
toe press machine 210x25ts 270x25ts 290x25ts 290x25ts
bw standing calf raise ts x25/4ts
banded tib work ts x20/4
done for the day. didnt feel really strong today at all, i actually felt pretty run down and nasty so the numbers are def lacking. the pump and workout was still awesome, just not sitting where i would like to be on this one. i will go ahead and note again bs stress, sleep and being run down from the first two. i must be doing something pretty good cause i got hit up for tips by 3 new people today. even covered up and looking ill tempered haha.
meal 1
16oz tilapia
1/4 cup cream of rice
meal 2
protein cakes
intra
4 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 krautLeave a comment:
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Re: Follow Along G's Run to the NA's
today:
abs/chest/shoulders/calves
leg raise machine 50x10/4
incline crunches x10/4
flat db press 25x8 35x8 45x8 55x8 65x8 70x8 75x8 ds80x11ds 70x10ds 55x9 (didnt have a partner today nor amyone around i trusted so i had to improvise on this movement)
sm decline 135x6 225x6 235x6 245x6 265x6
machine flyes 120x10(1) 135x10(1) 150x10(1)
assist dips x15 x14 x11
machine bent over rear las 20x20 25x20 25x20
over and back press 95x10 115x10 115x10
seated db lats ss 20x10ss 25x10ss 30x10ss
banded over and back ss x10/3
standing calf raise ss 135x10(20) 155x10(20) 175x10(20) 195x10(20)
tibia raises ss 40x44 ss40x39 ss40x31 ss40x25
done for the day. i had a little bit of shoulder pain and issues today and i wasnt able to go quite as heavy as i wanted because i was rolling solo. i still pumped the hell out of my chest and got in a very good productive session. other than that, nothing to note other than having a little more stress than usual and not getting a lot of sleep last couple of days. it will balance off in time and i will adjust as needed
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 w/chili powder (nachos) w/cheese(fat free)
whole wheat tortilla chips 50g worth
meal 5
16oz turkey
1/4 cup sour krautLeave a comment:
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Re: Follow Along G's Run to the NA's
today:
abs/legs
standing cable crunches 70x10/6 (i am still doing these to open everything up and not really considering them training)
roller and mobility work
lying leg curls 60x8 80x8 100x8 120x8 140x8 160x8 ds160x8ds 130x8ds 90x17
squats 135x15 185x15 225x8 275x8 315x8 ds365x8ds 275x8ds 135x22 (drop set of death)
bulgarian split squats 30x10(1) 50x10(1) 70x10(1)
db stiff legs 55x10 65x10 75x10
done for the day. another nice kick in the nuts with this one haha. great workout though. i was a little upset with the depth on my first set of drops but i was wrapped and didnt have good feeling. my training partner said they were all rock bottom ham to calf so i will take it. should have shot a vid just so i could take a peek myself. now hopefully between the squats bulgarians and stiff i dont have a repeat of a broken ass for 3-4 days. that sucks when it is painful to step up and sit down haha
meal 1
protein cakes
meal 2
apple pie best bar ever
intra
4 scoops intra md
meals 3
16oz tilapia
1/2 cup cream of rice
meal 4
strombolli w/meat gravy
egg nog ice cream 1 cup
meal 5
16oz turkey
1/4 cup sour krautLeave a comment:
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Re: Follow Along G's Run to the NA's
today:
back(secondary)
10 min treadmill warmup
rumble roller work
dy machine rows 80x10 100x10 160x10 190x12 200x10 235x8 160x10
chest supp t bar rows pro grip 80x12 90x10 125x8
assist chins x12 x10 x8
cable cobras 100x12 90x10 90x8
rope face pulls 120x12 140x10 160x8
banded face pulls just did three round of 20 sec holds till just short of failure
banded good mornings x20/3
did some serious 30 sec lat stretches
rumble roller work
20 min treadmill low and slow
done for the day. trained at a different gym today for some machines i needed. not the most motivating environment on the planet but it was not crowded, no egos and is very clean. so it's hard to beat that with a stick. i actually felt kind of sick going in and it slowed my workout down just a smidge but i knocked it all out in about an hour and 20 mins total. got some new bars in that are a replacement for my preworkout meal macros. they are very very tasty and have zero preservatives in them plus they dont taste like powder and arent hard as a freaking brick. quick note on the gut issues i have been having, i think it may be from changing up coffee brands. so we are going to test that theory out here shortly. it's that or i am getting sick
meal 1
protein cakes
meal 2
chocolate coconut best bar ever
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/2 cup cream of rice
meal 4
16oz chicken w/bbq
8oz sweet potato
meal 5
16oz turkey
1/4 cup sour krautLeave a comment:
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Re: Follow Along G's Run to the NA's
today:
arms/calves/cardio (no abs yay)
10 min stepmill warmup
roller work
dual rope pressdowns ss 100x10ss 120x10ss 140x10ss
standing ez bar curls ss ss95x8ds75x6/3. did first set then dropped weight and did 6 more
bench dips ss x15/4ss
db hammers ss30x14/4
lying db tricep extensions 30x12/4ss
reverse bb curls ss40x15/4 (did forced stretches for 30 sec after tri and bi each set)
seated calf raise ss 50x10ss 75x10ss 100x10ss 125x10ss (did a 10 sec hold at the contraction and a 10sec hold in the stretch each set)
tibia raises ss 40xfailure/4
20 min stepmill steady state
done for the day. good workout even though i hate arms. only have one more week of direct arm work in this program so i am stoked to no end. calf work was a pretty stupid pump today also. yesterday wanst a sched off day but the wife had the day off from work so i went ahead and took it off with her and just had a full day of rest. it's nice to switch it up every now and then
meal 1
16oz tilipia
1/2 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
16oz chicken w/ketchup
8oz sweet potato
meal 5
16oz turkey
1/4 cup sour krautLeave a comment:
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Re: Follow Along G's Run to the NA's
today:
abs/legs/calves
10 min treadmill warmup
standing cable crunches 70x10/6
leg raises x10/4
roller work and low back/ham stretching
leg extensions 60x20 75x20 90x20 105x20 120x20 135x20/3
safety squat bar squats 155x12 205x12 245x12 295x12 335x12
hip flexor raise on hip machine 80x10/3
seated leg curls 105x15 120x15/3
toe press ts 190x25ts 290x25ts 330x20ts 250x20ts
standing calf raise bw ts x25/4
banded tibs work ts x12/4
done for the day. hams and glutes are still pretty tender so i opted for a quad dominate second leg day. still felt it though on the squats and the curls, so i went a little bit easy. over all great pump and workout. did some posing with someone today so that added to the workout a bit as well. well an hour post workout so i guess you could count that as some extra work haha.
meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoop intra md
meals 3
16oz tilapia
1/2 cup cream of rice
meal 4
4 egg sandwhiches
oat meal bread
meal 5
16oz turkey
1/4 cup sour krautLeave a comment:
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Re: Follow Along G's Run to the NA's
Guns I gotta say I hit the gym 4 hrs ago but ur journal are such a INSPERATION I wanna go agin keep killing it BIG BROTHERLeave a comment:
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Re: Follow Along G's Run to the NA's
today:
abs/back
10 min treadmill warmup
incline situps x10/4
standing cable crunches 70x10/4
standing band crunches x10/4
roller work
meadows rows 25x8 50x8 75x8 100x8 125x8 150x8 150x8 150x8
one arm sup pulldowns 45x10 70x10 95x10 115x10 ds95x8ds 70x10ds 45x12
db pullovers with iso hold 60x12(1) 70x12(1) 80x12(1)
assist chins x8 x8 ds x8ds x8ds x7
banded hypers x10 x10 x10(dropped band and did 15 more)
done for the day and i am toasted haha. i will say though that with the pump from today, i actually looked pretty freaking massive even to me. my entire back filled up from top to bottom after the first two movements. killer workout but damn if it wasnt a kick in the nuts. quick side note, my ass and hams are still destroyed and so freaking sore i can barely stand to sit. most likely going to be a quad only session tomorrow for sure unless i recover over night
meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
4 scoop intra md
meals 3
16oz tilapia
1/2 cup cream of rice
meal 4
8oz turkey meat sauce
1/2 cup quinoa pasta
meal 5
16oz turkey
1/4 cup sour krautLeave a comment:
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Re: Follow Along G's Run to the NA's
haha, it is my new programming from him and it is to shock them up. trust me, their were lots and lots of mobility and warming up prior to doing them and i stopped a set or two short of what i could have pushed up to just to be on the safe side. my back is 99% good now more so annoying than hurt. i think the next few series we go back to regular training setup. funny thing is my legs glutes and hams are more so than they have been in a very very long time. so the change up def kicked in big time and my back is good todayOriginally posted by stevekern View PostLeave a comment:
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