Follow Along G's Run to the NA's

[guns01]

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

today:

arms/calves/intervals
10 min treadmill warmup (was going to do abs but guts had me choose other wise)
roller work
standing db curls 15x10/2 25x10(warmups)ss 30x10ss 35x10ss 40x10ss 45x10ss
machine curls ss ss60x6 ss70x6 ss80x6 ss90x6
standing bb curls 70x10 80x10 100x10 (went to light on the first two. i though my bis were shot and they actually were still good)
reverse curls 85x15/4
v bar press downs 100x20 120x20(warmups) 140x15 160x15 180x15 200x15
tate extensions 25x8 35x8 45x8 55x8 65x8
ez bar jm floor press 95x10 125x10 175x10 220x7
standing calf raises 135x10 155x10 175x10 195x10
step mill intervals 2-1 for 15 mins

done for the day. well hammering out those intervals may not have been the best idea in the world cause now i believe my legs are going to be sore haha. eh, they will just grow and seperate even better anyway. even though i hate arm workouts, this one was a pretty good one, with the normal painful ass pumps that make you want to hit someone cause they hurt so bad. shoulder got a little ill tempered on the jm presses but i just altered my arc a bit and got it working. other than that everything is pretty solid.


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

[guns01]

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

today:

legs(secondary)
10 min treadmill warmup
roller work
seated leg curls 105x10 120x10 135x10(warmups) 150x15/6 (only took enough time for my partner to go between sets)
leg press (high and wide stance) 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x10
sm lunges 165x10/4
sissy squats 4 sets to failure rep range went from about 30 down to 11ish. i did these really quick so i lost count and didnt track it at all

done for the day. this was a very fast paced session today. we only rested long enough for my training partner to go. the only time we slowed down was when we got to lunges and that's a give me, it takes a min or so to catch your breath on those. at least it does for me. got this workout done not including warmups in about an hour and 20 mins or less. that's great timing and i did it with a client of mine's wife who was killed a little while back. she jumps in with me from time to time when we are on the same sched. it's nice to train with someone that isnt dragging ass and slowing the tempo down or acting like they are going to die. well we were both about to die on the lunges but eh, that's respectable haha. great pump and everything feels pretty good. i was supposed to do front squats and leg extensions today instead of lunges and sissy squats. i decided to give both my back and knees a break as well as my shoulder. they are sore but not hurting so i want to let them heal up a bit before hammering on them again. just a little precaution


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 some protein (havent decided just yet) may be a steak
8oz sweet potato w/cinnamon
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

abs/back/calves(primary)
leg raises ss x15/4ss
rope crunches ss ss50x15
rumble roller work
mag sup grip cable rows 85x10 120x10 140x10 160x10(warmups) 200x10 220x10 240x10 ds 260x6 200x6 160x6(1) did another set of 160x8 big squeezes again
db pullovers 65x10 85x10 95x10 100x10
sup grip cable rows (med) 100x12 100x10 120x8 140x6 100x12 (these were very awkward to do and i didnt like them)
mag ng pulldows 100x8 120x8 140x8 160x8 180x8ds 120x7
bb rows 135x5 185x5 235x5 285x5 235x5 235x5
hypers 135x25/3
toe press ss 230x30ss 250x30ss 270x30ss 290x30ss
tibia raise (one leg at a time) 20x51 ss20x43 ss 20x37 ss20x25

done for the day. not a bad workout at all, i hit this one completely solo, so i flew through it nice and fast. did have some issues on both the sup grip cable rows and the bent bb rows. the cable rows felt really awkward but i could feel the muscle working still and the rows haha, i have a hard time stopping short of full range of the stretch and that's what i was supposed to do. so i had to lighten the weight quite a bit to get it to stop properly. overall great freaking day and time for some monday night football.


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 cream of mushroom chicken
8oz sweet potato w/cinnamon
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

abs/delts/chest
unsupported hanging leg raise x10/2 ss x10/2ss
rope crunches ss 50x10 ss50x10 50x10 50x10 (crowded today so i had to do a couple regular sets before my super sets. planned on doing tri sets but that fell through
reverse peck deck 60x15ss 75x15ss 90x15ss 105x15ss
rotator work ss x20/4
db lats 25x10 35x10 45x10 50x10
db front raises w/twists 15x10/4 (went light on these cause heavy hurts my shoulder)
flat db press 25x15 40x15 55x8 70x8 85x8 100x8 120x8
sm incline press 205x10(6) 225x8(4) 245x6(3) 255x4(17) (sec number is bottom end partials)
machine flyes ss 135x10(x10)ss 120x10(x10) ss105x10(x10)ss 105x10(x10)ss 105x10(x10)
pushups ss x27 ss x19 ss x17 ss x14 ss x9

done for the day. just trained with the boss today so it was fast paced smooth and no drama. it was a great session with a great pump and moved some really good weight with almost zero shoulder pain at all. i think doing shoulders first as well as flossing last night and this am helped a ton with the pain. i was 100% warmed up and primed for chest for sure. i wanted to hit an ab triset but it was crowded when we started up so i had to improvise a bit. great day now it's time for football. we also got this workout done in about an hour and a half and even had to wait a couple of times for equipment. that shows how much the fakers slow me down and it didnt impact my weights at all.


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 bbq chicken (out of ground damn it)
8oz sweet potato w/cinnamon
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

Haha told you you were screwed lol

yeah i didnt figure it would be that freaking bad. he is about to get dropped off the team completely. the boss says he was fake dry heaving almost the entire time. so i said well did he bring the trash can or bucket over while he was doing it? nope sure didnt. so he was faking it completely. i have never seen a man, that allows the ladies to change and move all the weights around while he acts all dramatic laying on everything acting like he is about to die. it is actually pretty pathetic to be honest. i was changing weights as soon as i got up from doing my set so it didnt take 6 hours to get done. i have made people puke pass out and even quit mid workout but i have never worked with someone that was such a faker in all my years of training. the dropping the weights and being all dramatic really irritates the dog piss out of me to. i think he wants everyone to look over at him is the reason why he does it. i have already told him about 10 times how much harder it is when you are doing cardio and you really dont have many calories in you and what we are doing now is hard but not even close to what it is like to train while getting ready for a show. i think it's time for you to just go ahead and move close enough to hit it every day that way one i dont have to waste my time with half assers and 2 we can break each other off and turn into super mega monsters haha

[gusto77]

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

today:

legs(primary) holy shit
10 min treadmill warm up
roller work
seated leg curls 105x10 120x10 135x10(warmups) 150x10 165x10 180x10 180x10(30 partials)
squats 135x10 225x10 315x10 405x8(x6 partials)
leg press 380x15 560x15 580x15 780x15 780x10(10) 780x10(10) 780x10(10) 780x20 (these sucked but not as bad as i expected. very hard to breathe correctly though)
db leg curls ss 45x8x8ss 30x8x8ss 30x8x8ss 30x8x8ss (had to sub these in since my leg curl machine is out of order. so instead of single leg i just doubled up the reps)
bulgarian split squat ss ss70x8/4
db stiff leg deads 50x8 60x8 75x8 80x8

done for the day. this was a serious kick in the nuts session today. holy hell it was brutal. doesnt help that my training partners are little whinny *****es, so the wife and i changed the weight on every single set, so i got in even more extra training today. i have zero sympathy for fake ass quitters that dont put out. i absolutely freaking hate it. if you are sick or hurt quit, dont fucking fake it and damn sure dont put in a half ass workout. i have shit my pants, almost shit my pants, had gut issues for the last 10 years plus and almost never feel right but i get it done and then some. i have no patience for these kind of things. prime example of how to handle it. gusto came down to train. he hit absolute positive failure and couldnt even budge the weight an inch. so what do we do, he racks it, takes a couple deep breaths and finishes the freaking set. that's how it's done. you never quit and you never let your partners out do you ever. they may be able to move more weight but you still get the same amount of reps or more and you dont ever fucking quit unless you puke pass out or get hurt. then you have an excuse, but you still better finish that damn set. RANT OVER. last part, i am 270 and some change and if i am out cardioing you and you are 220 or less then you are in a serious need of a gut check. no way i should have more wind than you do

meal 1
2 scoops protein powder
1/4 cup cream of rice
meal 2
protein cake
intra
4 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
meat lovers strombolli with meat gravy
small dessert (maybe ice cream or cookies and milk, havent decided yet)
meal 5
16oz turkey
1/4 cup sour kraut

Haha told you you were screwed lol

[guns01]

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

today:

legs(primary) holy shit
10 min treadmill warm up
roller work
seated leg curls 105x10 120x10 135x10(warmups) 150x10 165x10 180x10 180x10(30 partials)
squats 135x10 225x10 315x10 405x8(x6 partials)
leg press 380x15 560x15 580x15 780x15 780x10(10) 780x10(10) 780x10(10) 780x20 (these sucked but not as bad as i expected. very hard to breathe correctly though)
db leg curls ss 45x8x8ss 30x8x8ss 30x8x8ss 30x8x8ss (had to sub these in since my leg curl machine is out of order. so instead of single leg i just doubled up the reps)
bulgarian split squat ss ss70x8/4
db stiff leg deads 50x8 60x8 75x8 80x8

done for the day. this was a serious kick in the nuts session today. holy hell it was brutal. doesnt help that my training partners are little whinny *****es, so the wife and i changed the weight on every single set, so i got in even more extra training today. i have zero sympathy for fake ass quitters that dont put out. i absolutely freaking hate it. if you are sick or hurt quit, dont fucking fake it and damn sure dont put in a half ass workout. i have shit my pants, almost shit my pants, had gut issues for the last 10 years plus and almost never feel right but i get it done and then some. i have no patience for these kind of things. prime example of how to handle it. gusto came down to train. he hit absolute positive failure and couldnt even budge the weight an inch. so what do we do, he racks it, takes a couple deep breaths and finishes the freaking set. that's how it's done. you never quit and you never let your partners out do you ever. they may be able to move more weight but you still get the same amount of reps or more and you dont ever fucking quit unless you puke pass out or get hurt. then you have an excuse, but you still better finish that damn set. RANT OVER. last part, i am 270 and some change and if i am out cardioing you and you are 220 or less then you are in a serious need of a gut check. no way i should have more wind than you do

meal 1
2 scoops protein powder
1/4 cup cream of rice
meal 2
protein cake
intra
4 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
meat lovers strombolli with meat gravy
small dessert (maybe ice cream or cookies and milk, havent decided yet)
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)
machine leg raises ss 40x15/4ss
incline situps ss x15/4
rumble roller work
hs iso rows 45x10 70x10 90x10 135x10 180x10 180x10 180x10ds 90x10(big squeeze)ds 45x10(big squeezes)
ng assist pullups x8/4
banded rack pulls 135x2 225x2 315x2(feeders) 315x6/6
db pullovers 70x12/4
standing calf raises 135x10(1)(x10) 155x10(1)(x10) 175x10(1)(x10) 195x10(1)(x10)
15 min step mill intervals 2-1

done for the day. yep shoulder is still smoked damn it but still got in a nasty back session. i learned a banding trick from one of the old power lifters in the gym today, so i had to try it out. not supposed to do them but since he showed me, i had to give it a go and man it was awesome tension throughout the pull. it actually helped keep the lats tight the whole way up and down and made me focus more on slower control on the negs. so it was a good day cause i learned something new


meal 1
2 scoops protein powder
1/4 cup cream of rice
meal 2
pre workout protein rice crispy treats (not wasting this stuff but this is hard to eat)
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz ground chicken
8oz sweet potato w/cinnamon
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

abs/arms
triset
free hanging leg raise ts x10/3ts
rope crunches ts 50x10/3ts
incline crunches ts x10/3
standing db curls ss 30x8ss 35x8ss 40x8ss 45x8ss
standing ez bar curls ss ss125x6/4
spider preacher curls 30x10/3
reverse bb curls 65x25x20x15x10 (20sec between sets. these were freaking brutal painful)
bent over rope extensions 100x20 110x20(warmups) 130x12 140x12 150x12 150x12 (did these with about 30-45sec rest)
machine dips 90x8 180x8 230x8 270x8
sm jm close grip press 185x8 225x8 255x8 275x8

done for the day. i blew through this workout in about 45 mins. had a prior obligation so i had to truck through it big time. the pump was absolutely stupid painful. knees are actually still sore and shoulders are also a bit tender as well. overall great training session today though.



meal 1
2 scoops protein powder
1/4 cup cream of rice
meal 2
pre workout protein rice crispy treats (didnt come out to good)
intra
2 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz ground chicken (this stuff is delicious)
8oz sweet potato w/cinnamon
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

legs(secondary)
10 min treadmill warmup
roller work
adductors 120x12 140x12(warmups) 190x12/3
hip flexor machine front raise 80x15/4 (these were really hard so i didnt go up in weight so i got a good contraction)
seated leg curls ss 120x15ss 135x15ss 150x15ss 165x15ss 165x15ss
lying leg curls ss ss80x8 ss90x8 ss100x8 ss100x8 ss100x8
leg press 200x20 290x20 380x20 470x20 560x20 650x20 740x20
backward prowler drags 8 rounds

done for the day. sore knees and nothing else to note today


meal 1
2 scoops protein powder
1/2 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 top round
8oz sweet potato w/cinnamon
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

abs/back
machine leg raises ss 40x15/4ss
machine crunches ss ss x15/4
mag sup grip cable rows 100x10 120x10 140x10(warmups) 180x10 220x10 240x10 ds260x6ds 200x6ds 160x6(1) last drop had a 10 sec forced stretch at the end
db pullovers 65x10 85x10 100x10 105x10 (went in easy on these cause of shoulders but it went well so the numbers reflect)
t bar rows 55x12 70x10 90x8 135x6 (i hate this damn machine with a passion but it's the only one we have)
stretch pulldowns 120x8 140x8 160x8
rack pulls 185x2 275x2 315x2 405x5/4
did not do shrugs because my neck still isnt 100% and i am damn sure not making it angry again

done for the day. got in a great heavy workout today with my strong man buddy. i had to floss my shoulders and elbows both last night and first thing this am. both shoulders are giving me a hell of a hard time. idk if it is from sleeping on them or just from training but damn they freaking hurt. i went into the pullovers today thinking it may make them hurt more but they actually felt really good. i didnt have any issues with them training at all today actually. my shoulders are still sore as crap though, so that could just be some muscle soreness now that i have flossed them out good. i will do that again 2-3 more times today and since legs are tomorrow they will get a pretty good break.


meal 1
2 scoops protein powder
1/2 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 cheese burger on wheat buns
8oz sweet potato w/cinnamon
meal 5
16oz turkey
1/4 cup sour kraut

low on fish haha can you tell. need to hit up the mart to get more even though i dont want to lol

[guns01]

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

today:

abs/chest/delts/intervals
free hanging leg raises ss x15/4ss
incline crunches ss ss x15/4
roller work
decline db press 40x15 55x15 70x15 90x8 105x8 120x8 (shoulders are not happy at all today)
sm incline press 205x4 225x10 255x8 275x6 315x4
machine flyes ss 135x10ss 150x10ss 165x10ss 165x10ss 150x10ss 150x10ss
push ups ss x27 ss x23 ss x18 ss x17 ss x12 ss x9
reverse peck deck flyes 75x15 90x15 105x15 105x15
db flyes 25x10 30x10 35x10 35x10
db front raise 20x10/4
10 min step mill intervals 1-1

done for the day. shoulders were very ill tempered right out of the gate, both of them. i think i slept on them funky last night because they were way more angry than usual and took a damn long time to warm up. other than that everything felt really good though and got a great pump and moved some good weights today. i am adding more cardio back in to keep my bp in range. i think it is starting to go up on me a little bit. no clue why but it is raising, no nose bleeds but i can feel it. my cardio conditioning is already pretty good so it may help to lean me out a little more any way haha



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

[rnixon]

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

i like abs to be 4-5x per week at most and that is going to be determined by how well you are able to recover. a lot of people dont know this but when you train your abs it stresses your central nervous system just as much as doing heavy squats and deadlifts do. now again everyone's recovery is different and if you have it down you can hit them on all your training days no problem. hell, i didnt used to be able to do so and i am able to now. best way to tell if your not recovering, is if you are getting and staying sore for more than a couple days, you feel like butt hole, your getting sick more frequently and or little nagging injuries are popping up and not going away. as for training those bad boys, what you are doing now is good to go but may need to think about switching movements up each time so your abs to adapt. keep it to 4-5 sets per movement in the 15-20 rep range. biggest thing you have to focus on is a good stretch at the top and when you contract blow out all the air in your lungs and squeeze your abs as hard as you can for a 1-2 count. free hanging knee ups are another great movement to get the lower abs with both a stretch and contraction. absolutely for no reason train your obliques, never never never, they grow faster than any muscle in your body and respond to very little stims

Perfect perfect most of what you added is what I've been do as well, maybe a few more reps and I really focus on the stretch but will squeeze contraction for longer and I meant hanging leg raises I do them as bpak has this shredded guy show in his mi40x videos with a Back contraction at bottom then into abs contract then raise legs it works great... Also I have been changing a bit but always doing the weighted rope crunches but will diversify some more...
Cheers my man
R

Sent from my SM-G870W using Tapatalk

[MOUNTAIN-MAN]

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

Guns you are a monsta brother love your workouts

[guns01]

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

Still on point as usual...

Question? Abs: I do t want them ton grow just get ripped and tighten waist or keep same size, I will probably get tuck unless skin tightens enough which I doubt from staying leaner.
Questions is I've been hit to abs every gym session is this ok? I've been doing kneeling cable weighted crunches and a leg raise or bicycle style for second exercise should I be good no weighted abs to avoid to much growth?
Is it OK to work them everyday to get ripped but not grow to much?

Ugh sorry drawn out Nd sounds dumb typing I k ow it's a small muscle that can be worked everyday just a area I want to shred and keep tight ☺
R

Sent from my SM-G870W using Tapatalk

i like abs to be 4-5x per week at most and that is going to be determined by how well you are able to recover. a lot of people dont know this but when you train your abs it stresses your central nervous system just as much as doing heavy squats and deadlifts do. now again everyone's recovery is different and if you have it down you can hit them on all your training days no problem. hell, i didnt used to be able to do so and i am able to now. best way to tell if your not recovering, is if you are getting and staying sore for more than a couple days, you feel like butt hole, your getting sick more frequently and or little nagging injuries are popping up and not going away. as for training those bad boys, what you are doing now is good to go but may need to think about switching movements up each time so your abs to adapt. keep it to 4-5 sets per movement in the 15-20 rep range. biggest thing you have to focus on is a good stretch at the top and when you contract blow out all the air in your lungs and squeeze your abs as hard as you can for a 1-2 count. free hanging knee ups are another great movement to get the lower abs with both a stretch and contraction. absolutely for no reason train your obliques, never never never, they grow faster than any muscle in your body and respond to very little stims