Follow Along G's Run to the NA's

[guns01]

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

today:

abs/delts/chest
hanging leg raise x15/4
lat pulldown crunches x15/4
rotator cuff work
cable side lats 25x20/4 (back to back to back to back)
bent db rear lats 15x15 20x15 25x15 30x15
seated db press 60x8 70x8 75x8
banded hs bench press 45x8 70x8 90x8 90x8
sm incline press 205x8/4 (60 sec rest)
flat db press 75x10/3
sm decline press 185x11 195x9

done for the day. not as much shoulder pain today as of yet.


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
16oz bbq chicken
8oz baked red potato
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

legs
10 min treadmill warmup
roller work
standing one leg leg curls 35x8 60x8 85x8 ss 100x8ss 110x8ss 110x8ss 110x8ss
bb stiff leg deads ss ss95x8 ss145x8 ss195x8 ss245x8
leg press 180x15 270x15 360x15 450x15 540x15 630x15 720x15 810x15 810x15 810x15 did all these sets up to 810 with only the time it took for my partner to load the weight. last 2 sets i took 45 sec rest only
platz hacks ss x8ss x10ss x12ss x15ss
hacks ss ss180x8 ss180x10 ss180x12 ss180x15
3 rounds of llex and stretches to aid in both seperation and flexibility

done for the day. we blew through today lightning fast. literally only resting long enough for my partner to go even huffing and puffing i rolled for max pump. the leg presses were maybe 10-15 sec rest between adding 2 plates. it was an awesome session and even with that fast pace i still moved some pretty good weight around. everything actually feels pretty damn good also. may get a little sore but eh, i am killing it like a mad man. foot ball and a cheat meal today so it doesnt get any better than this. even with in laws in town for a bit i still got a cheat so it makes everything better haha oh and leg day. cant ruin that


meal 1
2 scoops protein powder
1/4 cup cream of rice
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
3 slices meat lover's pizza
2 klondike bars
20oz diet cream soda
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

abs/back/cardio/calves
leg raises x15/4
rope crunches ss 50x15/4ss
lat pulldown crunches ss ss50x15/4
mag ng low cable rows 70x10 85x10 100x10 120x10 140x10 160x10 180x10 200x10 (did these with a timed 30sec rest between sets)
heavy banded rack pull (mid shin) 135x3 225x3 315x3(feeders) 315x6/4 (did these today with the heavy resistance bands. it was stupid stupid heavy, i would say an exta 1-150 at the top)
assit wide grip chins x8/4
cable pullovers 100x12/3 (did these this way today to rest the shoulders more)
20 min steady state step mill (went level 6 for the duration so it was really fast)
toe press 210x20/4 (30sec rest between sets)
4 rounds quads and hams stretch and flexing

done for the day. got in and done a a ton of work. fell pretty good overall other than the cardio sucking ass haha. i pushed it hard though and the pace of the workout. killed it is all i can say


meal 1
2 scoops protein powder
1/4 cup 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 breast shredded
2 wheat tortilla shells
med green salad
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

arms/intervals
10 min treadmill warmup
standing db curls 15x10/3(warmups) 25x6(6)ss 30x6(6)ss 35x6(6) 40x6(6) (is hammers immediately after regular curls)
machine curls ss 50x6 ss60x6 ss70x6 ss80x6
bb curls ss 60x8ss 80x8ss 80x6ss
db preachers ss ss25x8/3
rope pressdowns 100x15 110x15 120x15 120x15 120x15 (30 sec rest only)
ez bar close grip 115x12 205x10 225x8 (45sec rest)
over head rope extensions 110x25 110x25 100x25 (ass kicker 45 sec rest and utter complete failure)
15 min step mill intervals 2-1

done for the day. as usual stupid painful pump from keeping rest periods down big time. shoulder is still pretty angry so i kept the weight really light on the close grip. great day in and out


meal 1
2 scoops protein powder
1/4 cup cream of rice
meal 2
protein cakes
intra
1 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz chicken breast shake and bake style
8oz red potato
med green salad
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

legs/calves(secondary)
lying leg curls 60x10 70x10 80x10 90x10 100x10(warmups) 110x10(5) 110x10(10) 110x10(15) 100x10(20) 100x10(25) 100x10(30) these were done with exactly 45 sec between each set. yes stupid brutal
roller work (here is the funny part. my hams were so pumped and tight all i could roll was my lower back and legs. i couldnt hold myself up to roll my mid and upper back at all to save my life
sm lunges x12/2(warmups) 95x12 105x12 115x16 125x12 145x10
sm duck squats 225x10/4
safety squat bar good mornings 20x12/3
machine press 250x10(10)x10(10)x10Z(10) 315x10(10)x10(10)x10(10) second number is calf raise. so it is leg press drop down do calf raise then back for 30reps each.

done for day. i flew through this workout and it was killer, the pump was so bad my legs would barely bend. after the last set of leg curls i couldnt stand up and fell straight to the floor. same thing for the lunges added to the misery and sucked the life right out of me. great freaking day and a great workout, loved it and the misery



meal 1
2 scoops protein powder
1/4 cup 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 breast w/bbq sauce
8oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

[rnixon]

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

today:

abs/back
leg raise machine ss 40x15/5ss
machine cruches ss x15/4
meadows rows 25x10 60x10 85x10 100x8(warmups) 125x8 150x8 150x8 150x8
db rows 125x8 150x8 150x8 150x8
db pullovers 60x10 70x10 70x10 70x10 (shoulder still not good, so not pushing it at all)
assist chins x8/4
banded hypers x15/3

done for the day. great heavy day in today. only thing to really note is how my shoulder just flares up at random times. not really during working it or other muscles but just random screaming pain. really noticalbe but very freaking random. like today perfectly fine all morning, get in the car and reach back to grab seat belt and almost pissed my pants. or occassionally when i go to pickup my cpu. it is very very random most of the time. idk, maybe it is i am getting old or growing pains, but it sucks haha


meal 1
2 scoops protein powder
1/4 cup cream of rice
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz chicken breast
8oz sweet potato grass fed butter
meal 5
16oz turkey
1/4 cup sour kraut

Sucks about the shoulder

Sent from my SM-G870W using Tapatalk

[guns01]

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

today:

abs/back
leg raise machine ss 40x15/5ss
machine cruches ss x15/4
meadows rows 25x10 60x10 85x10 100x8(warmups) 125x8 150x8 150x8 150x8
db rows 125x8 150x8 150x8 150x8
db pullovers 60x10 70x10 70x10 70x10 (shoulder still not good, so not pushing it at all)
assist chins x8/4
banded hypers x15/3

done for the day. great heavy day in today. only thing to really note is how my shoulder just flares up at random times. not really during working it or other muscles but just random screaming pain. really noticalbe but very freaking random. like today perfectly fine all morning, get in the car and reach back to grab seat belt and almost pissed my pants. or occassionally when i go to pickup my cpu. it is very very random most of the time. idk, maybe it is i am getting old or growing pains, but it sucks haha


meal 1
2 scoops protein powder
1/4 cup cream of rice
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz chicken breast
8oz sweet potato grass fed butter
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

abs/delts/chest/calves(primary)
free hanging leg raise ts x10/3
incline sits ts x10/3
rope crunches ts 50x10/3
db rotator cuff work
bent over db swings 20x20 30x20 35x20 40x20
seated db lats 20x10 25x10 30x10 30x10
bb front raise 40x10 50x10 50x10
flat db press 25x12 40x12 55x12 70x12 85x12 100x10 and 2 partials
bb bench press 165x6 185x6 205x6 225x6 245x6
machine press 70x8 90x8 115x8 90x8 (these really aggervated the piss out of my shoulder)
assist dips x17 x14
seated toe press 250x30 270x30 290x30 (got a nasty twinge doing these today. kind of a cramping sensation right where the calf inserts. prob just trying to cramp but still freaky)

done for the day. shoulder held up pretty well for almost the entire session today until the stupid machine presses. it damn sure wasnt happy with those at all so i backed off on the weight a bit and finished up. funny thing is the dips didnt both it at all but that machine sure is shit did. so more mobility work and flossing today to keep it from killing me for the next 3-4 days haha. football sunday and i have everything that needs to be done, done for the day.



meal 1
2 scoops protein powder
1/4 cup cream of rice
meal 2
protein cakes
intra
2 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz turkey chilli
no carbs with this meal because of the veges
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

Mmmmm I need to order some protein and supps online. Hey what type of protein do you think is best? Just a simple whey isolate or a whey mix? Or something else? I know I have used the longer acting proteins as a nighttime snack bc of the slower digestion but during the day and def pre or post a short acting is best. Thoughts???

Sent from my SM-G870W using Tapatalk

i go with a whey iso all the time. if you want an even faster release then a hydraslate(sp) is even better. i have been using two different brands that i really like: dymatize whey iso 100 and a company a close friend of mine owns called fitstrong. they are both really good mix in there great and only have a gram or so of sugar in them. i am pretty sure my buddies company has their line all over where you are also. stuff doesnt mess with my guts at all, which is the main reason i like it, but the down side is it is a tad pricey.

[rnixon]

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

Never been a huge fan of eggnog but a simple vanilla protein with vanilla extract, cinnamon, and nutmeg is awesome

Sent from my SM-G870W using Tapatalk

[rnixon]

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

honestly i normally dont man but i am taking a little break from 2lbs of fish daily haha and this stuff is freaking delicious. it is like pudding or rice pudding. it is an awesome preworkout meal or as a a little meal replacement when i have an urge for something sweet when i cant cheat. i have found you can do it a couple ways, you can do it with the cream of rice or with steel cut oats very successfully. both come out to the be pretty close to pudding. if you use a cinnamon or cinnamon roll protein powder, it is almost identical to rice pudding or chocolate or vanilla protein it is like straight up regular pudding. another cool thing is it is fast and doesnt hang out in your belly which makes it great for a preworkout meal

Mmmmm I need to order some protein and supps online. Hey what type of protein do you think is best? Just a simple whey isolate or a whey mix? Or something else? I know I have used the longer acting proteins as a nighttime snack bc of the slower digestion but during the day and def pre or post a short acting is best. Thoughts???

Sent from my SM-G870W using Tapatalk

[guns01]

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

Glad to see the protein powders in there I questioned if you ever use it. Not sure I could sustain these days without it as a top up ut I've been flailing the food scene compared to before... Time to do prep cooking on Sunday fort eh week I think at least lunch and snack protein...

Sent from my SM-G870W using Tapatalk

honestly i normally dont man but i am taking a little break from 2lbs of fish daily haha and this stuff is freaking delicious. it is like pudding or rice pudding. it is an awesome preworkout meal or as a a little meal replacement when i have an urge for something sweet when i cant cheat. i have found you can do it a couple ways, you can do it with the cream of rice or with steel cut oats very successfully. both come out to the be pretty close to pudding. if you use a cinnamon or cinnamon roll protein powder, it is almost identical to rice pudding or chocolate or vanilla protein it is like straight up regular pudding. another cool thing is it is fast and doesnt hang out in your belly which makes it great for a preworkout meal

[rnixon]

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

Glad to see the protein powders in there I questioned if you ever use it. Not sure I could sustain these days without it as a top up ut I've been flailing the food scene compared to before... Time to do prep cooking on Sunday fort eh week I think at least lunch and snack protein...

Sent from my SM-G870W using Tapatalk

[guns01]

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

today:

legs(at a different gym)
10 min treadmill warmup
roller work
lying leg curls 60x15 85x15 95x15(warmups) 110x10 140x10 150x10 ds 160x10ds 120x10ds 95x10(10sec iso hold partner pressing down)
leg press 370x8 460x8 550x8 640x8 730x8 820x8 910x8 ss 1000x8ss/4ss
machine squats ss180x8 ss270x8 ss360x8/2
walking lunges x10/3
bb stiff leg deads 95x10 145x10 195x10 245x10

done for the day. great session today, nasty pump and workout at a new gym. we moved super quick today which was a great plus as well. back got a little tight but nothing bad at all and i even went completely beltless the entire time. didnt need to wrap my knees at all today either. cheat day so i am stoked


meal 1
2 scoops protein powder
1/4 cup cream of rice
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
3 dbl cheese burgers
fries w/cheese and ketchup
slice of cake
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

abs/back/calves/intervals(secondary)
leg raises ss x15/4ss
incline crunches ss x15/4
roller work
banded shoulder mobility work (i did this between ab sets and during my first warmups for back)
one arm pron cable rows 25x10 40x10 55x10(warmups) 70x10 85x10 85x10 85x10
dragon rows 50x8 75x8 100x8 100x8
ng assist pulls x8/4
db pullovers 65x12 65x12 60x12 60x12 (shoulder wasnt liking these to much today so i went super light and easy on them)
seated calf raise 50x10 75x10 100x10 125x10
15min step mill intervals 1-1 plus 5 mins normal. so i did these a little different today. i did the first 10 mins at 1-1, 1min wide open then 1 min to recover and then the final 5 mins at recovery speed. big kick
in the junk

done for the day. i added in a little bit of some band shoulder mobility work today to try to help out with some of my new freaking shoulder issues. it isnt as bad as it was a wk or so ago but it is still a pain in the butt for me. so back to rehab/prehabing a bit to keep it healthy and not break my good one. pretty good secondary day though, got some really good stretching and contractions in and everything felt pretty good. didnt even put my belt on until i got to the dragon rows. i do need to note that the freaking intervals have made my legs sore as crap from the last 2 days. hopefully i can keep them in more often to help enhance my splits even more and keep my cardio up high


meal 1
2 scoops protein powder
1/4 cup 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 grilled chicken w/low carb ketchup
8oz sweet potato w/cinnamon
meal 5
16oz turkey
1/4 cup sour kraut