Follow Along G's Run to the NA's

[gusto77]

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

nah not getting sick. idk, maybe not fully recovered from yesterday or something because i couldnt get into the groove and all the movements felt awkward and the movement plains just didnt feel right and hurt. i didnt sweat very much yesterday either. so idk what the hell i had going on but i wasnt pushing and risking getting something hurt. i got that heavy set of presses really easy but even though the press was easy it didnt feel right or comfortable. if that makes sense

Yeh makes sense. I dont feel quite right today. Haven't lifted yet but I woke up and feel like I got beat with a baseball bat. Whole body sore and stiff as shit.

[guns01]

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

Damn man that sucks. Not feeling right as in sick?

nah not getting sick. idk, maybe not fully recovered from yesterday or something because i couldnt get into the groove and all the movements felt awkward and the movement plains just didnt feel right and hurt. i didnt sweat very much yesterday either. so idk what the hell i had going on but i wasnt pushing and risking getting something hurt. i got that heavy set of presses really easy but even though the press was easy it didnt feel right or comfortable. if that makes sense

[gusto77]

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

Damn man that sucks. Not feeling right as in sick?

[guns01]

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

today:

abs/chest/delts
leg raises ss x15/5ss
rope crunches ss ss50x15/4
rumble roller work and flossing
flat db press 25x4 40x4 55x4 70x8 85x8 100x8 115x8 (didnt feel very strong today felt kinda weird so i didnt push it)
sm incline press 135x6 185x6 225x6 255x6 275x6 315x6 (315 actually moved pretty easy but speed was a little slow)
assist dips x8/4 used 60lbs added
stretch pushups x25 x21 x17 did like 10-12 partials when i hit failure after each set. they were ugly and hurt haha
reverse peck deck flyes ss 75x15 90x15ss 105x15
band over and backs ss x10/3
machine shoulder press (front) 100x10 120x10 140x10
bb front raise 40x12 50x12 60x10

done for the day. really wasnt feeling right today. no real strength or drive and everything was super tight and felt sticky. i feel good but i had a really hard time getting going. that's why my numbers arent to hot today. i didnt feel right so instead of pushing and getting possibly hurt i went conservative and just went close to failure. still got a pretty nasty pump though




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 cream of mushroom chicken
1/4 cup cream of rice
meal 4
16 oz steak sandwich
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

legs(and i felt great)
10 min treadmill warm up
roller work
lying leg curls 70x10 80x10 90x10 100x10(warmups) 110x8 120x8 130x8(8)(1) 140x8(8)(1) all of the first reps were forced negs last 2 sets i added in an additional 8 normal reps and a 10 sec iso hold to really hammer the hams
squats 45x10 135x10 185x8 225x8 275x8 315x8 challenge set 405x8ds 315x8ds 225x8ds 135x25 (that was freaking awesome and i shouldve went heavier
leg press 8pps x10/5 45 sec rest between sets.
stiff leg deads 95x10 145x10 195x10 245x10

done for the day. i absolutely destroyed legs today. no issues at all except for a little nerve pinching i have going on above my right hip/low lower back. i am only getting the sensation while standing and it really doesnt hurt, it's like i said a pinch with a little nerve shooting down the side a little bit. probably could have went much heavier on the squats so i went ahead and did a couple extra drops for good measure. great freaking day


meal 1
16oz tilapia
1/4 cup cream of rice
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz cream of mushroom chicken
1/4 cup cream of rice
meal 4
couple dbl cheese burgers w/fries
cotton candy ice cream (maybe cup cup and a half max
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

today:

abs/back/calves/cardio(secondary)
machine leg raise ss 40x15/4ss
crunches ss x15/4
rumble roller work
seated cable rows mag cg 100x10 120x10 140x10(warmups) 180x10/4
db pullovers 70x10/4
swiss bar pulldowns w/stretch 160x10/4
one arm sup pulldowns 60x10/4
toe press machine 250x10 290x10 310x10 330x10
15 min row machine

done for the day. got a pretty good session in today and since it was just the wife and i training today we got it knocked out in just over an hour with cardio. i probably could have slowed down and went a bit heavier but it was a secondary day so we pushed the tempo hard. oh and the row machine is just straight up stupid and a bad idea. it pumped up my entire body. cool thing about that machine i believe is it is very similar to eccentricless cardio. so it may be a new tool to add into the tool box.


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 turkey
1/3 cup steel cut oats
meal 5
16oz turkey
1/4 cup sour kraut

[guns01]

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

yesterday:

abs/arms/cardio
leg raises x15/4
rope crunches 50x15/4
roller work
rope pressdowns ts 100x12ts 140x12ts 150x12ts 160x12ts
bent rope extensions ts 100x10ts 110x10ts 120x10ts 140x10ts
bench dips ts x17 ts x14 ts x12ts x8ts
lying tricep extensions 75x10 100x10 125x10 125x10
ez bar curls ts 115x8/3ts
db curls ts 35x8ts 35x8ts 35x8ts
reverse curls ts 55x8/3ts
chins x8
15 min step mill intervals 2-1

done for the day. stupid nasty pump. i got me a slingshot compression band 2.0 to protect my distal tendon in my one bicep and it works great. i was using a full sleeve and it was quite uncomfortable and a pain to wear for the duration of arm training. this compression cuff is absolutely perfect and keeps pressure in the one spot where it is needed. plus my hand doesnt go numb as soon as my arm starts to pump up. happy growing over here haha


meal 1
16oz tilapia
1/4 cup cream of rice
meal 2
protein cakes
intra
1 and a half scoops intra md
meals 3
16oz turkey
1/4 cup cream of rice
meal 4
16oz turkey
2/3 cup steel cut oats
meal 5
16oz turkey
1/4 cup sour kraut

[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