Follow Along G's Run to the NA's

[gusto77]

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

yesterday:

legs/eccentricless cardio (deloading)
10 min treadmill warmup
rumble roller work
lying leg curls 60x10 80x10 90x10(warmups) 100x10 110x10 120x10 120x10 120x10 120x10
adductors 100x10 140x10 190x10 190x10
squats(explosive) 135x6 185x6 225x6 245x6 275x6 295x6 315x6 (nice and easy no real issues and only wrapped 315)
machine leg press 1/2stack x20 3/4 stack x20 stack x20 stack x20. i am pretty sure the stack was over 300lbs
reverse prowler drags for about 40 yards 5 rounds

done for the day. started deloading for the next 1-2 wks depending on how i feel. so it will be somewhat nice and easy for a brief amount of time before firing it all back up nasty again


meal 1
16oz tilipia
1/2 cup cream of rice w/pb and jelly
meal 2
protein cakes
intra
4 scoops intra md(prob should have only used 2 because of deloading)
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz monster cheese burger
fries
coconut layer cake
meal 5
16oz chicken

I've def seen that workout before. I'm starting my blast a day early so a slight front load here the first week lol. We starting out 12 seeker after this deload? I'll send that out to you when I get back.

[guns01]

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

yesterday:

legs/eccentricless cardio (deloading)
10 min treadmill warmup
rumble roller work
lying leg curls 60x10 80x10 90x10(warmups) 100x10 110x10 120x10 120x10 120x10 120x10
adductors 100x10 140x10 190x10 190x10
squats(explosive) 135x6 185x6 225x6 245x6 275x6 295x6 315x6 (nice and easy no real issues and only wrapped 315)
machine leg press 1/2stack x20 3/4 stack x20 stack x20 stack x20. i am pretty sure the stack was over 300lbs
reverse prowler drags for about 40 yards 5 rounds

done for the day. started deloading for the next 1-2 wks depending on how i feel. so it will be somewhat nice and easy for a brief amount of time before firing it all back up nasty again


meal 1
16oz tilipia
1/2 cup cream of rice w/pb and jelly
meal 2
protein cakes
intra
4 scoops intra md(prob should have only used 2 because of deloading)
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz monster cheese burger
fries
coconut layer cake
meal 5
16oz chicken

[guns01]

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

You guys wait til I leave to do the gym selfies?!? Whatever dude lol

lol, no gym selfies just my arm next to her head

[gusto77]

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

You guys wait til I leave to do the gym selfies?!? Whatever dude lol

[guns01]

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

yesterday:

delts/chest/tris
10 min treadmill warmup
rumble roller work
reverse cable lats 25x20/2(warmup) 30x25 35x20 40x12
seated db lats 20x10 25x10 30x10
chest machine press 80x8 110x8 140x8 170x8 200x8 220x8
flat db press 65x12 75x12 75x12
sm incline press 225x8/3 (long pause 2 in off chest every rep)
lying db extensons 35x10 40x10 50x9 45x9
reverse sb cable extensions 100x10 120x10 140x10ds 100x14 (did these super quick cause a trainer and her client were waiting on the machine)

done for the day. nothing spectackular to note today. i aggervated my shoulder a little last night jack assing around but nothing major it is a little tender but i dont think i hurt it. i did do a couple pics yesterday with one of the ladies we train with every now and then and my arms are bigger than her head. that was kind of funny.

meal 1
16oz tilipia
1/2 cup cream of rice w/pb and jelly
meal 2
protein cakes
intra
2 and half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz chicken
1/4 cup cream of rice
meal 5
16oz chicken

[gusto77]

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

U

i have to compromise on that one and go with huge but healthy without bp being in the 200s range lol.

I'm with you brother that's why I'm keeping my cardio and calories up. Think I'm going to change my mind on the amount of redmeat I had originally planned to take in every day and do mostly turkey and eggs and bump up my calories with more coconut oil instead.

[MOUNTAIN-MAN]

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

Killing it kicking ass love ur diet right now bro esp biscuits and gravey

[guns01]

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

today:

abs/legs/calves/eccentricless cardio(secondary)
10 min treadmill warmup
roller work
leg raises ss x15/4ss
rope crunches ss50x15/4 (abs are still tender a bit)
seated leg curls 105x15 120x15 120x15(warmups) 135x12 150x12 150x12
db stiff leg deads 50x10 60x10 70x10 80x10 (these actually felt great today for some reason)
sm lunges (stupid) 95x10/2(warmups) 135x10 155x10 175x10 175x10 (pump was extra stupid today)
leg press ss 360x10ss 450x10ss 540x10ss 630x10ss 720x10ss 810x10ss (these actually felt really really easy today even after the super sets)
reverse prowler drags ss down and back about 40 yards immediately after the presses. 6 rounds
toe press machine 210x10 250x10 270x10 290x10

done for the day. i had a really good session today considering how beat down and worn out i am. it is pretty obvious that my body is still working very well because the pumps across the board were insane and brutal. knee was a little tender but actually warmed up good and stopped hurting. both the abs and pulls i absolutely hate. great cardio and additional pumping the muscle up but they are really nasty haha

meal 1
16oz tilipia
1/2 cup cream of rice w/pb and jelly
meal 2
protein cakes
intra
2 and half scoops intra md
meals 3
meat lovers omlette (had another meeting with sponsor and had to eat)
hash browns
meal 4
16oz turkey
1/4 cup cream of rice
meal 5
16oz turkey

[guns01]

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

You should just start eating up every day....... lets get huge.... time to grow

i have to compromise on that one and go with huge but healthy without bp being in the 200s range lol.

[gusto77]

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

going to have to step my game up a bit for next time. may start eating up 2 wks out haha

You should just start eating up every day....... lets get huge.... time to grow

[guns01]

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

Told you we'd burn that fucker down bro. Awesome weekend. And yes good training partners are the way to go. Can't wait til next time. Should be bigger and stronger then as well.

going to have to step my game up a bit for next time. may start eating up 2 wks out haha

[guns01]

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

That is what I thought. I prefer the Glute/Ham raise but not every gym has one.

you and me both on that one man but like you pointed out not everywhere has them. i have a bunch of different ones in my area and a couple do but not the one i train at almost daily. funny thing is when he had me doing a specific machine for squatting it was at a gym with a ghr in it. guess what? no ham killers or ghres on any of those workouts haha. figures. those ham killers are a ***** though

BTW one of the best things I've learned from Meadows is always train Hams first before the Quads.

It's amazing the leg growth I've gotten with that one simple change!

i am by far not lacking in the leg department and my hams are pretty good. i have some crazy splits and seperations across the entire leg since i started working with him. people said before that my hams were freaky and nasty and now they are like wtf? how the hell are you improving them this year?

that and i feel like my knees feel a lot better hitting hams first. squatting and leg pressing is also much more comfortable with pumped and full quads. if you want to have a really good kick in the nuts, do your normal hams that he has set up, then hit 4-6sets of 10 on the abductor machine and then head over and hit some heavy squats. it is a whole different feel with all those areas slightly fatigued and pumped prior to squatting

[stevekern]

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

BTW one of the best things I've learned from Meadows is always train Hams first before the Quads.

It's amazing the leg growth I've gotten with that one simple change!

[stevekern]

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

they are kind of like a glute ham raise without the machine:

https://youtu.be/K0o-3Ii3Blc

That is what I thought. I prefer the Glute/Ham raise but not every gym has one.

[gusto77]

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

Told you we'd burn that fucker down bro. Awesome weekend. And yes good training partners are the way to go. Can't wait til next time. Should be bigger and stronger then as well.