Follow Along G's Run to the NA's

[guns01]

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

today:

arms/calves
10 min treadmill warmup
rumble roller work
rope pressdowns 70x10 80x10 90x10 100x10
QUAD SETS
rope pressdowns 110x12gs 120x12gs 130x12gs 140x12gs
seated db curls gs 20x8gs 30x8gs 35x8gs 40x8gs
sup db kickbacks gs 15x8gs 15x8gs 15x8gs 15x8gs
ez bar reverse curls gs 105x8 gs105 gs105x8 gs105x8
QUAD SET ROUND 2
assist dips x6/3gs
bb curls gs 115x6gs 115x6gs 115x6gs
lying tricep extensions gs 105x8gs 125x6gs 145x6gs
db hammer curls gs gs35x7 gs40x7 gs45x7
machine toe press 290x25ts 350x25ts 390x25ts 390x25ts
bw calf raise x25/4ts
tibia raises ts 40x88 40x69 40x37 40x31

done for the day. 2 different rounds of giant sets equal stupid insane painful pumps. i did cut back on weight just a tad today and focused on keeping the contraction for a few seconds and a great stretch. i am trying to allow my joints a little bit of rest because i am hammering the piss out of them on back and chest days. arms is only supposed to be pumps anyway and not focusing so much on max weights.

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

[guns01]

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

today:

abs/legs/calves
machine leg raise ss 40x15/4ss
incline crunches ss ss x15/4
roller work
fast paced today
seated leg curls 90x10 105x10 120x10 135x10(warmups) 150x10 165x10 180x10 195x10/2 (done with 30 sec rest between sets)
leg press 290x12 380x12 470x12 560x12 650x12 740x12 830x12 (30 sec rest) pump was stupid at this point
one leg leg press 180x12/4 (did these back to back to back to back. going from one leg to the other and then back. so no rest)
yoke safety bar squats 225x20/3
stff leg dead on hacks 180x10/3
glute kickbacks ss 100x8ss 120x8ss 120x8ss 120x8ss
seated calf raise ss ss50x10 ss75x10 ss100x10 ss125x10

done for the day. great pump and workout today. since i moved so quick through the movements i wasnt quite able to move as much weight as i usually can. it was still a nasty session though. i got a new safety squat bar with yoke today. that thing is freaking money. makes a huge difference in the squat stroke and the back stays so much more upright with ease. my lower back did get a little angry while doing presses today so i opted to do the stiff leg on the hacks again. it is so much smoother and less stressful on the lower back.


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
1/4 cup cream of rice
meal 4
16oz bbq chicken (yep again)
green veges on the grill
8oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

I luv you guns!!
~Trixie~

luv u too trix

[Trixie]

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

I luv you guns!!
~Trixie~

[guns01]

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

Nice I see ur still killing it brother

thanks man, i am giving it hell. i am trying to look like ol gusto at my height and not let him catch up to me. so even though i am driven now i am a little extra driven haha. that and if gusto isnt pushing me, my strong man buddy gives me a run for my money as well.

[MOUNTAIN-MAN]

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

Nice I see ur still killing it brother

[guns01]

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

today:

abs/back
leg raises ss x15/4ss
incline sits ss x15/4
sup mag grip low row 85x10 100x10 120x10 140x10(warmups) 160x10 180x10 200x10 ds200x6ds 180x6ds 140x6(long contracion on this one with a forced neg and forced stretch at the end)
one arm bb rows 100x4 125x4(feeders) 150x8/4
machine pullovers 120x8 150x8 ds160x8ds 150x8ds 120x8 (man that hurt)
facing away pulldowns 140x10/4 did an extra drop on the last one down to 85 and squeezed out 8 more with hard contractions for 2-3 secs each. i was having a hard time holding the squeeze for more than a second while doing my work sets. so i added that on to make sure i hammered the piss out of them
hypers ss x15/3ss
rack pulls (low mid shin) 185x2 225x2 315x2(feeders) ss315x6/3

done for the day. great workout. felt a little bit weak today but over all great pump and numbers. we got this one knocked out in about an hour and a half even after waiting for someone taking their time for 20 mins. happy with my progress thus far and even super setting the hypers and racks, the 315 felt really light but it was supposed to be.


meal 1
16oz tilapia
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 steak
green salad
8oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

chest/delts
10 min treadmill warmup
rumble roller work
incline db press 25x4 40x4 55x4(feeder/warmups) 70x8 90x8 105x8 120x8
sm incline press 175x25 205x20 245x15 275x10ds 135x10
hs flat press w/bands 70x6 90x6 115x6/2
flat cable flyes 35x10 40x10 45x10
bent over db lat swings 50x25/3
cable side lats 20x10 25x10 30x10 35x10
db front raise 20x12 25x12 25x12

done for the day. no abs or calves today, we needed to hit up the grocery store and stuff and wanted to beat the crowd. i will get them in this week though. moved some pretty good weight around and got a really good pump. only thing to note is my bad shoulder was a bit irritated going in and really didnt warm up to well but i didnt have any instablility going on. just a note on that one and hopefully it will be good for heavy back tomorrow and actually warmup like it usually does.

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
1/4 cup cream of rice
meal 4
turkey lasagna
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

legs(easy day)
10 min treadmill warmup
roller work
leg extension 45x60 60x60 75x60(warm up) 120x12ss 135x12ss 150x12ss 165x12ss
lying leg curls 70x10 90x10 110x10 (warmup) 130x12ss 140x12ss 150x12ss 160x12ss/ds 100x10 leg curls started this first super set. i also tacked on 10 extra reps at 100 cause i wasnt happy with my last 4 contractions on the leg curls
leg press ss 360x4 540x4 720x4 (feeders) 940x10ss 940x10ss 940x10ss 940x10ss
bulgarian split squats ss ss75x8(1)/4 really wasnt happy on these today. i had to improvise with a bench because someone was using the area i normally use. didnt really like the angle at all
glute kick backs (on hip machine) 100x12ss 110x12ss 120x12ss 120x12ss
stiff leg deads(on hack)ss ss90x8 ss180x8 ss270x8 ss360x8

done for the day. very very easy and good day today. i actually did a weight lifters wrap on my knee for the extensions and had zero issues for the whole block of super sets. everything feels pretty good today and nothing really to note today.

meal 1
16oz tilapia
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
thing burger and fries
dessert i havent chose yet but it will be small
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

abs/back(secondary)
leg raises x15/4
rope crunches 50x15/4
roller work
wide grip pulldowns 85x10 100x10 120x10 160x10/4
db pullovers 70x12 80x12 80x12
assist ng chins x10/4
deadstop db rows 105x4 150x8/4

done for the day. so my back is still a little sore, not painful but still not 100% recovered to my liking so i went a little lighter than usual and pushed the tempo. we got this entire session done in 50mins, so we were trucking. still got a really good pump and everything is feeling pretty good. sucks i didnt hit any cardio at all this week but my sched changed so i am getting a little less sleep for now and that's what i think is tanking into my recovery. so i should be adjusted by sunday monday with no issues. something i am going to note is that i have been waking up in the am freezing my nuts off. this is kind of puzzling to me because that normally only happens when my body fat is really really low close to show times. now i know that running low grade fever is a sign of over training but the cold issue has me curious because my bf isnt that low.


meal 1
sirloin tips and eggs
hash browns and stuffed french toast
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 (low carb bbq sauce)
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

Guns still crushing. Your diet discipline is second to none.

thanks man, i honestly live for my cheat meal haha. i am making a big run this year so i am not leaving anything to chance. may see a few tweaks here soon also depending on how my supplement changes take

[LittleTom]

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

Guns still crushing. Your diet discipline is second to none.

[guns01]

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

today:

arms/calves
10 min treadmill warmup
roller work
rope pressdowns 70x12 90x12 100x12(warmups) 140x12ss 160x12ss 180x12ss 200x12ss
incline db curls ss ss25x8 ss30x8 ss35x8 ss40x8
dips 45x10ss 90x10ss 135x10ss 180x10ss
bb curls ss ss80x6 ss80x6 ss80x6 ss80x6
reverse ez bar curls ss 105x12ss 105x12ss 105x12ss 105x12ss
lying tricep extensions ss ss105x12 ss115x12 ss135x12 ss155x12
toe press machine ts 270x20ts 330x20ts 350x20ts 390x20ts
bw calf raise top end ts x25/4ts
tibia raise ts 40x87 ts40s65 ts 40x49 ts40x37ish

done for the day. arm day, crazy stupid pump today. i actually forgot my tendon pain band today, but still managed to move some pretty decient weight. elbows are a little tender haha but i got a little silly. i needed to do some ab work again today but had a little bit of the bg's going on as soon as i got up, so that issue wasnt going to be messed with. i did get my 2 meals in before but it was still a little questionable lol. legs are a tad tender today so we really wrecked them good yesterday


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

[guns01]

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

I think this is a killer leg day but Trixie just can't completely comprehend this workout. I wish I could visualize what you did. Was your wife doing this as well? It sounds so beastly. But I like it. Wish I was there to see.

yep the boss does it with me every day haha and this one killed her just as bad. this is pretty simple.
the leg curls are sets of 8 until you lose perfect form
the leg press you do sets of 20 15 12 10 and then 10 until it gets tough. once you get to a weight that is a tough 10 (not failure) you begin doing a super set with smith machine lunges with a twist. you do 10 reps on the leg press then move over to the lunges and do 10 reps per leg on that. then you immediately go back to the leg press and do another 6 reps on it. so leg press lunge back to the leg press. the weight should stay the same on both movements throughout.
squats are just another straight 3 sets of 20
leg extensions are normal hard flex leg extensions
hypers: you move the pads down low on the thigh and dont come all the way up with back flexion. you drive your hips into the pad squeeze the ham and glute to pull yourself up

[Trixie]

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

today:

legs(secondary)
10 min treadmill warmup
roller work
lying leg curls 70x8 90x8 110x8 (warmups) 120x8/7 perfect form on these with long contractions at the top
leg press 470x20 560x15 650x12 830x10 940x10 ss 840x10/4ss
sm lunges ss ss155x10/4 back to the leg press for 6 more reps each round
squats 225x20/3
one leg leg extensions 45x10/3 (aggervated my left knee on these damn it)
hypers for glutes and hams x20/3

done for the day. went in hard and a little to heavy today. great workout though and pump was stupid as usual. i like always squeezed to hard at lockout on the freaking leg extensions and irritated my left knee. it happens every freaking time cause i get overzelous and lock out completely when i know better. it's not an injury more of an aggervating pain in the ass for me. so it will be ice and flossing a few times tonight and tomorrow to recover it quickly. i am just going to throw out there if you are following and i dont think many are but if you want to get silly on legs try the leg press smith machine lunge combo. do a hard set of 10 on the press move over to the smith and do 10 lunges per leg then back over to the leg press for 6 more. do that for four rounds haha. then some light 20 rep sets of squats to hammer the nail home. bout to crank up the noise on my supps so the growing is about to get out of hand here very very soon.


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
1/4 cup cream of rice
meal 4
16oz turkey
8oz white potato w/grass fed butter
meal 5
16oz turkey
1/4 cup sour kraut

I think this is a killer leg day but Trixie just can't completely comprehend this workout. I wish I could visualize what you did. Was your wife doing this as well? It sounds so beastly. But I like it. Wish I was there to see.