Follow Along G's Run to the NA's

[guns01]

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

today:

abs/arms/cardio
10 min treadmill warmup
incline sits x10/4
leg raises x10/4
cable crunches 50x15/4
cable extensions pressdowns extensions combo did 3 rounds of 100reps total with 20 reps in each position and hand spacing. no rest except changing hand spacing
db tate extensions 20x10 25x10 30x10 35x10
overhead db extensions 30x8/4 back and forth from hand to hand with no rest
stand db curl w/hammers 20x15x15 25x10x10 30x10x10 35x10x10 standard db curls no rest straight to hammer curls
one arm db preachers 35x8/4 again no rest from arm to arm
30 min step mill steady state
roller work

done for the day. shoulder is a little tender but all is good. pump was stupid painful today and i pushed the pace hard. in and out with cardio in about80 mins total


meal 1
2 scoops protein powder
1/2 cream of rice
meal 2
protein cakes
intra
1 and a half scoops intra md
meals 3
16oz tilapia
8oz sweet potato
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

great thing about deloading from programming is 3 full days off per week. not that i dont enjoy training 5-6 or even 7 days per week at times but i have been going pretty freaking hard for a while now haha. so yesterday and today off maybe tomorrow and finish up the week with arms. back and everything else feels freaking fantastic. so i will be back in it fresh healthy and nasty

[guns01]

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

today:

abs/back/cardio(deload)
incline crunches x10/4
lat pulldown crunches 70x10/4 (these are great for learning ab control and etching in details)
hs iso rows pro grip 90x12 115x10 135x8
hs iso rows nutr grip 90x12 115x10 135x8
low cable row pro grip x12 x10 x8
low cable row sup grip x12 x10 x8
med ng puldowns 100x12 120x10 140x8
hs sup grip pulldowns 45x12 70x10 90x8
rope face pulls 80x12 100x10 120x8
incline rope pullovers 100x12 120x10 120x8
hypers x25/3
20 min step mill lss level 6

done for the day. low back still hurts a bit but not brutal painful at all just annoying at this point. hypers caused zero bone pain which is great but the cardio made it tighten up a tad bit but it went away. i am probably going to be brutal sore tomorrow because my legs chest and shoulders are. got a couple days off and one workout left this week. so far so good for deloading. i picked a hell of a workout to delaod on though. i think it ended up being like upper 30s worth of sets total, so lots of volume


meal 1
2 scoops protein powder
1/2 cream of rice
meal 2
protein cakes
intra
3 scoops intra md
meals 3
16oz tilapia
8oz sweet potato
meal 4
16oz chicken w/low carb ketchup
8oz red potato
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

abs/chest/delts(deload)
free hanging leg raises x10/4
standing cable crunches 70x10/4
roller work
lat db swings 50x30/4ss
spider walks ss x3/4
banded face pulls x20/3 (shoulders were so pumped at this point i could barely hold the band up to pull it apart)
hex press 25x10 35x10 45x10 55x10 65x10
pec minor dips x27 x22 x19
db twist press 65x10/3

done for the day. shoulders are smoked but back felt much much better this am. no real bad issues at all after yesteday's workout


meal 1
2 scoops protein powder
1/2 cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz tilapia
8oz sweet potato
meal 4
16oz chicken w/low carb ketchup
8oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

I


I have been really trying to focus on my flexibility lately. My lower back has been giving me issues for the last few years and I can't really ignore it. I find a little ab work before really losens my back and I don't notice the dull aches in my workouts.

i was always told and taught that training abs before hard sessions was counter productive due to it being a big hammer on your central nervous system. so i always have opted for post training ab work or ab work on rest days until a year or so back. after adding it in preworkout, i have noticed a huge difference in my back not tightening up on me(that is when it is healthy haha). i was watching a dave tate video and how he did it for himself and althletes that he was working with. he said that by doing the standing crunches and full range weighted (light) movements and bringing a little blood and warmth into the area, you are opening up the entire area, the abdominals, low back, hips as well as stretching out the hips hip flexors and hams. so i figured well hell these dudes are moving a whole ass load of weight on a regular basis and they are recovering, so maybe it would work. i honestly havent seen any difference in not recovering or haviing issues getting sick. so i dont think it is stressing out my cns any extra. now on non leg and back days i will raise my reps a little bit higher and hit them a tad harder more of training than warmup, so they are getting a little more stims.

what i do as you can see from my log is i will hit the ab warmup, roll a bit and then i stretch out my low back, hips and hams lightly. not full blown stretching but more mobility type stuff to get it ready to rock. it has worked pretty good for me so far and i learned something. so you cant beat that

[LittleTom]

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

I

today:

abs/legs (deload)
standing rope crunches 50x10 60x10 70x10 70x10
leg raises x10/4
roller work
leg extensions 60x20 75x20 90x20 105x20 120x20 135x20/4
safety squat bar squats 155x12 205x12 245x12 295x12 (stopped right there not pushing the old back and hips)
hip work front side 80x10/3
lying leg curls 100x15 110x15 120x15 130x15

done for the day. ok i had been doing ab work before training back and it was helping to keep my lower back tightness at bay, so i figured screw it i will start doing it as a warmup before every workout. i watched a couple vids and read a little bit and it is how a lot of the big numbers power lifters do it to keep everything healthy stretch out there hips and hams. so if it works for someone moving that amount of freaking weight then why the hell couldnt it help me a little bit. pump today was stupid painful. lower back did hurt a bit but i had to squat to loosen my hips and lower back up. so i used the safety squat bar to help stay more upright. lower back is a little stiff and sore but i wont know if it is bad until later tonight or tomorrow. i think just getting blood in the area should help speed it up a little faster. i also lowered my cals a little this past week since i wasnt training at all.


meal 1
2 scoops protein powder
1/2 steel cut oats
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
meat lovers pizza
either bday cake or cotton candy
meal 5
16oz turkey
1/4 cup sour kraut

I have been really trying to focus on my flexibility lately. My lower back has been giving me issues for the last few years and I can't really ignore it. I find a little ab work before really losens my back and I don't notice the dull aches in my workouts.

[guns01]

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

today:

abs/legs (deload)
standing rope crunches 50x10 60x10 70x10 70x10
leg raises x10/4
roller work
leg extensions 60x20 75x20 90x20 105x20 120x20 135x20/4
safety squat bar squats 155x12 205x12 245x12 295x12 (stopped right there not pushing the old back and hips)
hip work front side 80x10/3
lying leg curls 100x15 110x15 120x15 130x15

done for the day. ok i had been doing ab work before training back and it was helping to keep my lower back tightness at bay, so i figured screw it i will start doing it as a warmup before every workout. i watched a couple vids and read a little bit and it is how a lot of the big numbers power lifters do it to keep everything healthy stretch out there hips and hams. so if it works for someone moving that amount of freaking weight then why the hell couldnt it help me a little bit. pump today was stupid painful. lower back did hurt a bit but i had to squat to loosen my hips and lower back up. so i used the safety squat bar to help stay more upright. lower back is a little stiff and sore but i wont know if it is bad until later tonight or tomorrow. i think just getting blood in the area should help speed it up a little faster. i also lowered my cals a little this past week since i wasnt training at all.


meal 1
2 scoops protein powder
1/2 steel cut oats
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
meat lovers pizza
either bday cake or cotton candy
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

adjusted a couple times and i will be back at it again tomorrow. if i had to guess i would say i am at about 95% and almost pain and tightness free right now. so i am going back at it

[guns01]

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

for those following along and wondering wtf is going on? i am hurt lol, not crippled hurt but it is a little worse than i thought. i am taking the week off to let it heal up completely. i am seeing the chiro tomorrow to get adjusted and tracked again. my hip is off line on one side again but i can stand up all the way. so again i know it is nowhere near as bad as last time but i am going to let it come back down so i am 100% coning off this next deload. i am more uncomfortable than anything and very very very pissed off that it happened. i am also foam rolling and stretching it since i did it. cool thing is it isnt that bad when i am warm but damn if it dont suck getting up and moving and standing for longer than a few minutes. i guess it happened at the best time cause i was finishing up wk 12 and getting ready to go into deload and off time anyway. diet and such will stay the same this week with no changes. my joints needed a little rest anyway

[guns01]

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

yesterday:

legs
10 min treadmill warmup
roller work
one leg leg curls 30x10 40x10 50x10 60x10/4
sm squats 135x6 225x6 275x6 315x6x6x6 315x4 and ouch had a butt wink and hurt my damn lower back. no more squatting on the fucking smith machine that isnt vertical. i know better and did it again
leg press 7pps x20 8pps x20 9pps x20
sissy squats x25 x19 x18 (protecting knees still)
stiff leg on hacks 90x10 180x10 180x10

done for the day. yep jacked up my lower back again. i dont think it is as bad as i have in the past but it is def pissed off. i can stand up straight and put weight on my leg. no electricity shooting like i have done a few times in the past so it isnt to the point where i have to go to the doc or chiro but i am damn sure not happy with the mistake and loss of form that led up to it. good thing this is the end of my 12 wks of training. i may be taking a full week off at the end and doing 7 straight days of nothing but cardio abs and calves to give all my joints and stuff some rest and recovery time. that is as long as my arm will let me do that without trying to kill me. i will be playing that and my back by ear as i go. so freaking disappointing on one hand but it happens on the other. i know better than to squat on those damn angled smith machines, i know better. doughnuts make everything better so i had three yesterday.


meal 1
2 scoops protein powder
1/2 cream of rice
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz tilapia
8oz sweet potato
meal 4
triple loaded cheese burger
fries
3 krispy kreme doughnuts
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

abs/back/calves(secondary)
standing cable crunches 75x15/4
lat pulldown crunches 85x10/4 (been doing these a lot lately for the mind muscle work on controlling my abs properly and correctly. and they also feel really good on the low back)
roller work
meadows rows 25x10 50x10 75x10 100x10/4
machine pullovers 105x10 150x10/4
swiss bar pulldowns 140x10/4
one arm sup puldowns 45x10 70x10/4
seated calf raises ss x10/4ss
tivbia raises ss x failure/4
20 min step mill level 5 (shouldnt have done this and let my hips heal up)
roller work

done for the day. got a hip issue going on again. no biggie just annoying and aggervating at times.


meal 1
2 scoops protein powder
1/2 cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz tilapia
8oz sweet potato
meal 4
egg sandwiches
8oz 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
standing db curls ss 25x8ss 30x8ss 35x8ss 40x8ss
machine curls ss ss50x8 ss65x8 ss80x8 ss95x8
db preacher curls 30x8/4 back to back
reverse curls 95x25/2
straight bar pressdowns half stack x15/2 3/4 stack x15 stack x12 x10 x8
sup db kickbacks 20x6/3
close grip dips x19 x16

done for the day


meal 1
2 scoops protein powder
1/2 cream of rice
meal 2
protein cakes
intra
2 scoops intra md
meals 3
16oz tilapia
8oz sweet potato
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

today:

legs/calves(secondary)
10 min treadmill warmup
roller work
seated leg curls 90x15 105x15 135x15(warmups) 150x8(15s) 150xx8(30s) 150x8(45s) second numb is iso hold time at the bottom quarter
leg press 290x25 380x25 470x25 560x25 650x25 740x25 830x6 920x6 1010x6
hacks 90x8 180x8 270x8 360x8
glute/ham hypers x15/4
roller work
standing calf raise 4 sets 10 with 10 sec stretch at the end of each set

done for the day. well pretty good workout but i will say it suffered from yesterday. i am not injured or hurt but i damn sure could feel a difference in my legs from those deads. my left leg actually tightened up pretty bad around my last couple of sets of presses. border line nasty cramp situation on that one. def not a good idea to hammer deads and then do a secondary leg day the day after for sure. back is good to go though just a little bit stiff and sore.


meal 1
2 scoops protein powder
1/2 cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz tilapia
8oz sweet potato
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

today:

abs/back(primary)
standing cable crunches 55x15 70x15 85x15 85x15
lat pulldown crunches 85x10/4
super wide grip pulldowns 85x15 100x15 120x8 140x8 160x8 140x8
low rows 100x6 140x6 200x6 200x12 220x12 240x12
sm deadstop bent rows 115x6 185x6 255x12 325x10 395x8ds 185x8
deads(off the floor) 135x2 225x2 315x2 405x2(feeders) 495x5 495x3(grip) 455x5(grip) 405x5 (these were brutal but not to bad other than my grip sucking the whole time, i pulled 405 and 495 the first time like it was nothing)
hypers x50

done for the day. moved some crazy heavy weight today and everything feels pretty good. my grip sucks gopher nuts but other than that pretty smooth. happy with my progress so far from this program


meal 1
2 scoops protein powder
1/2 cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz chicken w/ketchup
8oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

I love the sour kraut. We have the same taste... :-)

going to be adding in some fresh home made beet root and juice here today or tomorrow into my lineup. i am learning that veges that are good for the heart and digestion translate into new gains. not to mention they taste pretty good and are filling as well