Follow Along G's Run to the NA's

[rnixon]

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

[guns01]

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

today:

legs
10 min treadmill warmup
roller work
leg press 400x8 600x8 ss 780x8ss 950x8ss 1040ss 1130x8ss
leg extensions ss ss135x8 ss150x8 ss165x8 ss165x8
squats ss 185x4 225x4 ss 315x8ss 365x8ss 365x8ss 365x8ss
leg extensions ss ss135x8/4
lunges 50x6per leg/3ss
leg extensions ss 120x6/3
seated leg curls ss 150x8ss 150x8ss 150x8ss
db stiff leg deads ss65x8 ss75x8 ss80x8

done for the day. we moved pretty quick today. not as quick as i would have liked to but still made pretty good time. again i had to back off on the leg extensions because they make one of the tendons in my knee pop and it freaks me out. no pain or anything just popping and feels weird. great pump today though and moved some really good weight. back actually feels really good and today was my anniversary so i got in a really good cheat meal that actually wasnt to awful bad till i added a cookie into it lol.


meal 1
16oz tilapia
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
9oz sirloin
6 rounds of fried shrimps(prob 10-15 pieces medium shrimp per)
8oz sweet potato loaded(guessing the weight on this but i am sure it's close)
salted caramel cookie w/a scoop of vanilla ice cream (yeah buddy
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

back(secondary)
10 min treadmill warmup
rumble roller work
medium grip assist chins x8/4
super wide grip assist chins x8/4
mag sup grip cable rows 120x12 140x12 160x12 160x12
machine pullovers 150x15 165x15 165x15 165x15 (these were hard as hell today)
tate upper back good mornings 135x10/2 (here is where i had a f'n mishap)

done for the day. ok the tate upper back thingy. i have no idea what this movement is but we have a safety squat bar and i saw him teaching this movement so i said hey screw it i will try it. i could use a little more upper spinal errector lower trap and rhomboid thickness. anyway you arch your upper back and put your chin to your chest. then your contract your upper back and all the mid back muscles as you left your neck and the bar up. got into set two and yep, cramp and crick in my damn neck haha. it is a really good movement though and i can see how great the application is but i need to figure out how to take the stress off of using my neck so i dont have another freaking repeat. everything else went great today. super fast paced cause my training partner had an appointment. we got it all done in under 45 mins. no abs or cavles today because they are actually sore. day off tomorrow and i need it.


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 steak
8oz sweet potato w/cinnamon
meal 5
16oz turkey
1/4 cup sour kraut

[slamshaft]

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

Keep crushing!

[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