Follow Along G's Run to the NA's

[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

[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~