Follow Along G's Run to the NA's

[guns01]

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

today:

chest/delts
10 min treadmill warmup
rumble roller work and flossing(testing this out pre for a little bit)
flat db press 25x4 40x4 55x4(feeders) 70x8 85x8 100x8 115x8 120x8ds 70x8
sm incline press 135x4 185x6 225x6 275x6 (felt really light today)
hs decline press 70x8 90x8 135x8 135x8
machine flyes 135x10(10) 150x10(10)
reverse peck deck flyes 60x25 90x25 90x25
seated db lats 20x10 25x10 30x10
hs shoulder press(top of head level) 90x8 135x8 135x8
more flossing on shoulders

done for the day. great day for chest and shoulders. moved some heavy weight with no issues at all and got a sick pump. i am testing out flossing on shoulders pre workout and surprisingly it actually felt really good during the workout and i hit it again post workout. i will do it again maybe one or two more times before bed today as well and hopefully my wrecked shoulder wont be screaming at me for the next day or so.


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 turkey
1/4 cup cream of rice
meal 4
16oz chicken w/bbq sauce
1/4 cup cream of rice
meal 5
16oz turkey
1/4 cup sour kraut

bout time to start changing up my carb selection a little bit

[guns01]

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

today:

legs
10 min treadmill warmup
roller work
one leg leg curls 25x8 30x8 35x8 50x8 75x8(warmups) 100x8/12ss
leg press ss 270x10 ss360x10 ss450x10 ss540x10 ss630x10 ss720x10 ss810x10 ss900x10 ss990x10 ss1080x10
hacks ss 90x8ss 140x8ss 180x8ss 230x8ss 270x8ss 320x8ss 360x8ss 410x8ss
lying leg curls ss ss80x10 ss90x10 ss100x10 ss110x10 ss120x10 ss130x10 ss140x10
leg extensions ss 90x10ss 105x10ss 120x10ss 135x10ss (focus really hard on these contraction and i dont like to go to heavy on single joint esp on my knees. these kill my patela tendons big time)
sissy squats ss ss x20 ss x21 ss x20 ss x17

done for the day. killer killer session today. had probably another 2-3 plate left on presses today but it was taking way way to long so i cut it short and moved on. pump was stupid and pretty painful but man it was awesome. i will be hitting the flossing bands this evening on my knees and legs for a little maint and also to see if it keeps the soreness in both down. time to grow a bit haha


meal 1
16oz tilapia
1/4 cup cream of rice w/ syrup
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz turkey
meal 4
chicken fried rice and pepper steak
cotton candy ice cream
meal 5
16oz turkey
1/4 cup sour kraut

yes it is cheat day but i am being conservative

[guns01]

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

today:

abs/back/calves (secondary)
machine leg raises 40x15/4ss
machine crunches ss ss40x15/4
ng seated cable row 100x10 120x10/2(warmups) 140x17 160x14 200x12 220x10
one arm sup grip pulldowns 70x10/4
rack pulls (mid shin) 225x3 315x3 455x5/5
db pullovers 70x10 80x10 90x10
swiss bar pulldowns 100x12 120x10 140x8 160x6 (stretches on these bad boys)
banded hypers x15/4
seated calf raise ss 50x10ss 75x10ss 100x10ss 125x10ss
toe press machine ss ss250x10 ss270x10 ss290x10 ss310x10

done for the day. pulled some really great numbers today and crushed it. nothing other to say than that. i will be cranking up the tempo and poundage from here on out. no excuses but to grow and drive seperations deeper


meal 1
16oz tilapia
1/4 cup cream of rice w/ syrup
meal 2
2 scoops whey
1/2 cup cream of rice
intra
2 and a half scoops intra md
meals 3
16oz cram of mushroom chicken
1 cup rice
meal 4
16oz chicken
1 cup rice
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

abs/arms/cardio
leg raises ss x15/4ss
rope crunches ss ss50x15/4
standing ez bar curls 45x20/2(warmups) 105x10 105x10 105x8 105x4 105x2 (last 3 sets were stupid slow negs really focus on the eccentric)
preacher curls 75x10 75x10 75x8 75x4 75x2 (same as above)
db hammers 30x10 35x10 40x10 35x8 35x4 35x2 (same as above)
rope pressdowns ts 60x15ts 80x15ts 110x15ts 120x15ts 140x15ts
pronated kickbacks ts 20x6ts 20x6ts 25x6ts 25x6ts 25x6ts
bench dips ts x10 ts x10 ts x25 ts 21 ts x11
incline db extensions 30x10 35x10 40x10 45x10
15 min step mill intervals 2/1

done for the day. pretty good work out today. felt about 10x stronger with the curls this week than last week did and really focused on pulling on the eccentric on all the movements. elbows actually feel pretty good. i will say going in both legs and hams were good to go until after the intervals, now they are sore as crap. i got my flossing bands in today and i am going to be testing them puppies out here shortly also. got to school up a bit more on them first.

meal 1
16oz tilapia
1/4 cup cream of rice w/ syrup
meal 2
2 scoops whey
1/2 cup cream of rice
intra
1 and a half scoops intra md
meals 3
16oz cram of mushroom chicken
1/4 cup cream of rice
meal 4
16oz cream of mushroom chicken
1/4 cup cream of rice
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

Well you typically pretty much smoke me on legs anyway. But you definitely got me on that one. That was the workout I did last week and my low back tightened up fierce. Could hardly walk around

going to have to step up my chest and back game also just to stay competitive. back need the addition anyway, now i got some extra motivation to get even more stupid

[gusto77]

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

Well you typically pretty much smoke me on legs anyway. But you definitely got me on that one. That was the workout I did last week and my low back tightened up fierce. Could hardly walk around

[guns01]

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

today:

legs(secondary) supposed to have calves but left my shoes at home
10 min treadmill warmup
roller work
lying leg curls 70x12 80x12 90x12 100x12(warmups) 110x12 120x10(5) 130x8(5)(20) second work set had 5 forced negs 3d work set had 5 forced negs and a 20sec iso hold bottom quarter
leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x10(30sec rest between sets) ds 900x12ds 810x14ds 720x15ds 630x20 540x25 450x30 360x35 270x40 180x45 90x50
db elevated lunges 25x10/4
sissy squats x20 x18 x17 x15

done for the day. since gusto and i have a little internal comp going on and our programing is similar i knew he did this one last week. i didnt go back and see what he had done prior, i just went in and did all i could with no holding back. so hopefully i did more than he did on this one because i can bet a pay check or more that i absolutely had zero left in the tank when i got done. if i had pushed any more blood into my legs during those leg press i am pretty sure they would have popped. i probably could have got a plate or 2 more but i wasnt 100% sure if i had anymore in the tank with the 30 secs between sets. great freaking session overall though and i may actually get a little sore on this one. wow is all i can toss out there. if you are following along here, give this one a try it is no joke.


meal 1
16oz tilapia
1/4 cup cream of rice w/ syrup
meal 2
2 scoops whey
1/2 cup cream of rice
intra
2 and a half scoops intra md
meals 3
16oz turkey
1/4 cup cream of rice
meal 4
16oz cream of mushroom chicken
1/4 cup cream of rice
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

Love this post. You kill yourself every day: then when gusto is there your lack of sleep kills you? Reality is that you have comp in the gym so basically you step-it-up. I kept you up all night and no complaints then, Hahaha. Luv ya with all my heart.
~Trixie~

well we were extra extra worn out when you guys were in town and their was no way to push a crazy workout at that point for one. the other is we had additional guests come in as well that dont have the same sched that i do and they got in much later. it's all good though. and as for the comp in the gym, even though gusto does smoke me at times and may be a little better than the coach, i am going to bust ass to equal or do more whenever i have the chance to haha. it is a murder fest whenever we get together. funny thing is if we trained together daily either one or both of us would be crippled dead or beyond massive. at least one of the 3. hard to find a training partner for me that is equal or better than i am to train with

[guns01]

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

Not taking anything away from you buddy you are the best but I think the chains are a waste of time. Like you said it get heavier at the top. The top were you are the strongest, bands to me seem to be a better way to go. I am no way as big or strong as you but try to work toward my weakness Bottom is were it counts IMO.

no, bands and chains are completely different in terms of stimulation and goals. we are working max load at the top with chains and deep stretch with a lighter load at the bottom where the biggest chance of injury is. now for bands you are getting additional constant tension that is going to get stronger at the top as well but it will go up evenly throughout the range of motion. just wait band work is coming soon but i do really like the addition of chains though it is a whole different arc on the strength curve esp doing these rowing motions

[Trixie]

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

Love this post. You kill yourself every day: then when gusto is there your lack of sleep kills you? Reality is that you have comp in the gym so basically you step-it-up. I kept you up all night and no complaints then, Hahaha. Luv ya with all my heart.
~Trixie~

[Rake]

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

today:

abs/back
machine leg raises ss 40x15/4ss
machine crunches ss ss40x15/4
rumble roller work
meadows rows 35x8 60x8 60x8 75x8(warmups) 100+2c x8/3 (chains weight 20lbs each at the top) these were pretty heavy and felt great today
wide grip pulldwons 120x8 140x8 160x8 (big focus on the squeeze)
db rows 110x5 150x5 150x10/2 ds150x10ds 125x10ds 100x10 (dicked the dog a bit on these and went up to quick on my feeders so i just went with it and killed it)
cable face pulls 60x12 80x12 100x12
banded hypers x15/3

done for the day. great workout and went pretty freaking heavy. the addition of chains is pretty cool being super heavy at the top end and a little lighter at the bottom.

Not taking anything away from you buddy you are the best but I think the chains are a waste of time. Like you said it get heavier at the top. The top were you are the strongest, bands to me seem to be a better way to go. I am no way as big or strong as you but try to work toward my weakness Bottom is were it counts IMO.

[guns01]

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

today:

abs/back
machine leg raises ss 40x15/4ss
machine crunches ss ss40x15/4
rumble roller work
meadows rows 35x8 60x8 60x8 75x8(warmups) 100+2c x8/3 (chains weight 20lbs each at the top) these were pretty heavy and felt great today
wide grip pulldwons 120x8 140x8 160x8 (big focus on the squeeze)
db rows 110x5 150x5 150x10/2 ds150x10ds 125x10ds 100x10 (dicked the dog a bit on these and went up to quick on my feeders so i just went with it and killed it)
cable face pulls 60x12 80x12 100x12
banded hypers x15/3

done for the day. great workout and went pretty freaking heavy. the addition of chains is pretty cool being super heavy at the top end and a little lighter at the bottom. that db row drop set is absolutely stupid hard but man the pump is insane. everything feels really good still, no back issues right now knees are pretty good and i really dont have any complaints. i did stay up way way later while gusto was down and i had other company as well. that will set me back a little bit to get caught up on but that's no sweat. i dont think it is so much a lack of sleep while gusto is down as much as we absolutely destroy it every day he is in town.


meal 1
16oz tilapia
1/4 cup cream of rice w/ syrup
meal 2
2 scoops whey
1/2 cup cream of rice
intra
4 scoops intra md
meals 3
16oz turkey
1/4 cup cream of rice
meal 4
16oz chicken
8oz red potato
meal 5
16oz turkey
1/4 cup sour kraut

i need to get more greens and coconut oil back into my diet. i have been slacking like a champ on some aspects but i am still progressing. need to make a note of it so i dont forget next time i am at the store haha

[guns01]

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

today:

chest/delts
10 min treadmill warmup
rumble roller work
machine press 70x8 90x8 110x8 130x8 150x8 170x8 190x8 210x8 240x8(20) last set had 20 forced reps after the original 8 reps which was straight up stupid
reverse banded incline press 225x8 255x8 275x8 295x6+2 315x4+2ds 225x5 (gusto smoked me on these today)
flat db press 75x8 85x8 90x8 4 bottom end partials after each set
assist dips ss x10/3ss
wide grip pushups ss x18 ss x14 ss x9
bent db lats ss 25x25/3ss
over and backs ss x10/3
cable side lats 15x12 15x12 20x12
seated db press 85x10 85x8+2 85x6ds 55x5

done for the day. pretty good day today, not really enthused about my performance and gusto smoked me pretty much across the board on chest/shoulders. it's all good though, still moved some good weight, pump was pretty silly and nothing got busted up. the high volume machine press i think smoked us pretty bad right out of the gate, or at least it did me. great sessions this weekend and i am sure that is going to translate into some pretty silly addition dense nasty size.

meal 1
2 scoops whey
1/2 cup cream of rice
meal 2
jalepeno cheeseburger
fries
intra
2 and a half scoops intra md
meals 3
16oz turkey
meal 4
16oz turkey
meal 5
16oz turkey or chicken (havent decided just yet)

[Rake]

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

today:

legs (yeah boy)
10 min treadmill warmup
roller work
lying leg curls 70x12 80x12 100x12(warmups) 120x15 130x16 140x12 150x10 (think i had a forced rep or two on that last set for a couple extras) just a note these were fast and stupid
squats 135x10 225x10 275x10 315x10 365x10 405x10 (felt froggy and silly strong today, so i pushed it a little bit. may had another plate or 2 left in me but i wouldnt have been able to keep speed)
bulgarian split squats 35x8(10) 45x8(10) 55x8(10) ds65x8(10)ds 55x8(10)ds 45x8(10) 35x8(10) sec number is an iso hold at the end of the reps
bb stiff leg 3/4reps 135x8 225x8 275x8

done for the day. killer killer day today. everything felt really good and strong no real issues other than pinching a nut on the last set of squats

I hate when that happens. LOL

[guns01]

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

today:

legs (yeah boy)
10 min treadmill warmup
roller work
lying leg curls 70x12 80x12 100x12(warmups) 120x15 130x16 140x12 150x10 (think i had a forced rep or two on that last set for a couple extras) just a note these were fast and stupid
squats 135x10 225x10 275x10 315x10 365x10 405x10 (felt froggy and silly strong today, so i pushed it a little bit. may had another plate or 2 left in me but i wouldnt have been able to keep speed)
bulgarian split squats 35x8(10) 45x8(10) 55x8(10) ds65x8(10)ds 55x8(10)ds 45x8(10) 35x8(10) sec number is an iso hold at the end of the reps
bb stiff leg 3/4reps 135x8 225x8 275x8

done for the day. killer killer day today. everything felt really good and strong no real issues other than pinching a nut on the last set of squats but it didnt hinder anything cause it was the last rep. no wraps until i hit 315 and held speed for the entire duration of the squats. that and i was getting some really good pauses in the hole. i did get a brutal ass cramp 2 sets in on the drops of the bulgarians but that is pretty normal for that movement. great day with gusto again. gusto has no quit in him even when i try to kill him haha


meal 1
2 scoops whey
1/2 cup cream of rice
meal 2
2 krispy kreme waffles (no bacon and i knew better than to have them before hard leg day)
intra
4 scoops intra md
meals 3
dbl cheese burger w/fires
meal 4
not known yet
meal 5
16oz turkey

i will be having a rollo blizzard at some point today also. since we absolutely destroy it when gusto is here, i am a little more slack on having some extras in my diet. damn sure need the surplus of cals when he is in town