Follow Along G's Run to the NA's

[guns01]

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

yesterday

calves/arms/cardio

seated calf raise 70x10 95x10 120x25/4
seated db curls w/partials 5x10 10x10 15x10 20x10 25x8+4 30x9+4/3
incline db concentration curls 15x8/4
reverse bb curls 40x10/4
ind handle press downs 100x12 120x12 140x12 150x12
tate press 30x15/4
one arm overhead db extension 30x10/4
12 min step mill intervals 2-1

done for the day. i did half a chest and shoulder workout on sat that got cut short. had to leave to help out a friend in need. so i didnt record it and since we are high freq on that one i didnt sweat it. actually was able to move some good weight with what we got done. the arm session went well also. i got up to a pretty good weight with the bicep area only tightening up on one set. so i would say it isnt 100% healed up but it is safe enough to go a little harder. great pump and great work. in bed before 9 last night, so my sched is still on track haha oh and on the cheat i had sat i had a steak sandwich that was loaded up with jalepenos and it set my guts and ass on fire. it was delicious but def a bad choice


meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb

[Pushtoday]

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

You are a machine sir.
Happy New Year


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[guns01]

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

yesterday

abs/back

5 min hand bike warmup
standing cable crunch 70x10/4
wide grip pulldowns 70x8 85x8 100x8 120x8/4
chins (tried them normal and it was a no go/switched to ng and was fine) x8/4
elevated low rows 100x10 120x10 140x10 160x10
db rows 55x8 65x8 80x8 95x8
MUSCLE ROUNDS deads
deads 135x2 185x2 225x2 275x2 315x4/6 (10sec between sets)

done for the day. really good day in. only issue i had was i figured out real quick that the bicep is not ready for chins with a pronated grip. as soon as i started to pull up it said hell no. so i cut it and did them neutral grip instead. so then it was all good. funny pulldowns are fine but chins are not. all good though work around it. i also went easy on the db rows as well just to be safe and didnt have any issues at all, so i could have went a tad bit heavier. great day all around.


meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb

[thudgens96]

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

yesterday

abs/back

5 min hand bike warmup
standing cable crunch 70x10/4
wide grip pulldowns 70x8 85x8 100x8 120x8/4
chins (tried them normal and it was a no go/switched to ng and was fine) x8/4
elevated low rows 100x10 120x10 140x10 160x10
db rows 55x8 65x8 80x8 95x8
MUSCLE ROUNDS deads
deads 135x2 185x2 225x2 275x2 315x4/6 (10sec between sets)

done for the day. really good day in. only issue i had was i figured out real quick that the bicep is not ready for chins with a pronated grip. as soon as i started to pull up it said hell no. so i cut it and did them neutral grip instead. so then it was all good. funny pulldowns are fine but chins are not. all good though work around it. i also went easy on the db rows as well just to be safe and didnt have any issues at all, so i could have went a tad bit heavier. great day all around.


meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb

Muscle rounds deads I think I know what your doing here, but would you mind explaining?

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[guns01]

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

Muscle rounds deads I think I know what your doing here, but would you mind explaining?

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a muscle round is a technique to keep you safe while still getting stimulus and volume in and not put you at risk of injury. it can be used on pretty much any movement also. what you do is you take a weight that you can do 15 reps with perfect form. with that weight you do 6 sets of 4 with 10 seconds of rest in between each set. so instead of getting 15 resp you get 24. it is a serious test of mental toughness with deads and squats haha

[guns01]

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

yesterday

calves/chest/delts/cardio

standing calf raise 315x10 335x10(10s)x10(10s)x10(10s)/4
5 min hand bike warmup
db twist press 25x8 35x8 40x8 45x8 50x8/3
cable cross ss no clue what the weight was but x8/4ss
dips ss ss x8/4
TRI SETS
db front raise ts 20x8/4ts
db lats ts 25x8/4ts
band rear delt ts ts x5/4
12 min step mill intervals 2-1

done for the day. stupid stupid cold today so getting going and warmed up was a pain in the ass. so cold that everything is super tight. all in a ll a good secondary workout though and got a good pump going. no issues at all other than taking forever to warmup. i have been using the hand bike as a part of my upper body workout. pumps your arms shoulders and lats up quick


meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb

[Pushtoday]

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

I’m intrigued by you using the hand bike.
Do you use it every upper body day?


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[guns01]

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

I’m intrigued by you using the hand bike.
Do you use it every upper body day?


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yes sir, I just started. I figure hell we warm up our lower body on the bike so why wouldn't it make sense to use the hand bike to warmup the arms shoulders back etc... I can def get at it a bit faster since I started doing it though

[guns01]

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

today

legs

5 min stationary bike warmup
roller work
dbl leg glute bridge w/iso x10(10s)/4
adductors 190x10/6 (forgot my extender)
lying leg curls 60x8 80x8 100x8 120x8 140x8/4
leg extension ss 135x8ss 150x8ss 165x8ss 180x8ss
one leg leg press ss ss180x6x6x6/4 (weird sequence 6 reps one leg switch 6 switch back and forth for 18reps per leg)
rb squats 225x10 225x8 275x8 315x8 ds 405x8ds 315x8ds 225x14

done for the day. rushed stupid session today but a great one nonetheless. got nasty weather coming in so everything was shutting down and everyone was getting cut from work. gym was a zoo and i didnt want to be on the road with shitty weather coming in. so we went in wide open and got out. still able to get some great work in with some really good weight though. i probably could have pushed up to 500 on squats today for the drop but back was getting a smidge iffy and i didnt want to wreck it. all in all great one though and legs are toast.


meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb

[thudgens96]

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

yes sir, I just started. I figure hell we warm up our lower body on the bike so why wouldn't it make sense to use the hand bike to warmup the arms shoulders back etc... I can def get at it a bit faster since I started doing it though

Where I did physical therapy after surgery had one of those hand bikes and I loved it. Gym does not have one back in Colorado the gym had a speed bag I would hit that for a 2-3 2 minute sessions. About the same.

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[thudgens96]

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

today

legs

5 min stationary bike warmup
roller work
dbl leg glute bridge w/iso x10(10s)/4
adductors 190x10/6 (forgot my extender)
lying leg curls 60x8 80x8 100x8 120x8 140x8/4
leg extension ss 135x8ss 150x8ss 165x8ss 180x8ss
one leg leg press ss ss180x6x6x6/4 (weird sequence 6 reps one leg switch 6 switch back and forth for 18reps per leg)
rb squats 225x10 225x8 275x8 315x8 ds 405x8ds 315x8ds 225x14

done for the day. rushed stupid session today but a great one nonetheless. got nasty weather coming in so everything was shutting down and everyone was getting cut from work. gym was a zoo and i didnt want to be on the road with shitty weather coming in. so we went in wide open and got out. still able to get some great work in with some really good weight though. i probably could have pushed up to 500 on squats today for the drop but back was getting a smidge iffy and i didnt want to wreck it. all in all great one though and legs are toast.


meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb

Brother you just keep impressing me day in day out you are the man.

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[guns01]

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

Where I did physical therapy after surgery had one of those hand bikes and I loved it. Gym does not have one back in Colorado the gym had a speed bag I would hit that for a 2-3 2 minute sessions. About the same.

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they just brought that one in maybe last year and i am pretty sure it is for the trainers to work with the older people and injured vets. i figured what the hell it would be a great warmup for me too. crank up the intensity level on it and it is pretty silly.

[guns01]

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

yesterday

off day (forced not sched)

we got hammered with a shit load of snow and ice. so my city is pretty much shut down and i cant even get out of my damn driveway. so yesterday was an off day and today will be as well. i have about 2 or 3in of ice under about 6in of snow and we wont be getting above freezing until monday. so yay, rest and recovery for this guy but not by choice. it is crazy cold for us and the ground is frozen solid. i am not though cause i am not going out of my house haha


meal 1
5 whole eggs
4 slices ez bread
1tbl spoon pb
1/2tbl spn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
8oz sirloin
1 cup jasmine rice
large green salad with lots of color
meal 4
8oz sirloin
8oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoops whey iso
1/2 cup cor
1 tbl spn pb

[thudgens96]

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

they just brought that one in maybe last year and i am pretty sure it is for the trainers to work with the older people and injured vets. i figured what the hell it would be a great warmup for me too. crank up the intensity level on it and it is pretty silly.

Nothing silly about it if it works. I really like hitting the speed bag before arm day.

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[thudgens96]

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

Enjoy the little break brother. Guess God thought you needed the rest.

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