Follow Along G's Run to the NA's

[MOUNTAIN-MAN]

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

still killing it gunns u da man

[Trixie]

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

I see the afterthought of Gaba into your night regimen and say you got good sleep. This is my key from this post. Thanks
~Trixie~

[guns01]

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

today:

legs/calves (secondary)
10 min treadmill warmup
roller work
seated leg curls 90x10 105x10 120x10 135x10(warmups) 150x12 165x10 180x8(15) 15 partials on last set in the top 1/4
glute kickbacks on hip machine 80x10 100x10 120x10
machine leg press 220x15 240x15 260x15 280x15 300x15
front leg raise on hip machine 100x10 120x10 140x10
squats 225x20/3 (supposed to so these on smith but i felt good and froggy)
bb stiff leg deads 95x10 145x10 145x10
toe press ts 270x20ts 330x20ts 390x20ts 390x20ts
bw calf raise on platform x25/4ts
tibia raise ts 40x54 ts40x37 ts40x33 ts40x22

done for the day. great pump today. i had a little lower back pump issue but it kind of went away. that's the reason i stayed so light on the bb stiffs cause i figured why push my luck and tweak it when i am only doing a pump day. the stretch and contractions were perfect on the deads any way so it was very productive. the calf session pump was absolutely painfully stupid. so much so that i cramped up a little when i got out of my ride to go in to pick up some food from the grocery store. so overall i would say an outstanding day
i need to note that i added back in a hefty dose of gaba back into my night time supplement lineup. i slept like a rock too and dont remember waking up but i know i did a few times


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/ alittle low carb ketchup (one of my favs)
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

today:

abs/back
machine leg raises ss 40x15/4ss
machine crunches ss ss40x15/4
bent db rows 40x4 50x4 60x4 70x4 90x8/3 90x8ds 65x8
wide swiss bar pulldowns 140x8 160x8 180x8 (did a 30 sec forced stretch on last rep of final set)
sm bent rows 185x3 255x3 325x6 325x6 325x6 325x6ds 255x6
db pullovers 75x12 85x12 90x12
banded hypers x15/3

done for the day. killer back workout today. no issues other than lower back tightening up a little bit at first but it loosened up quick. whole back filled up really quickly and everything felt good and smooth. shoulders actually feel really good today also after flossing. i am tired as hell though because over all the workout was pretty grueling haha


meal 1
16oz tilapia
1/4 cup cream of rice
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz turkey
1/4 cup cream of rice
meal 4
16oz chicken w/parm cheese
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

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.