Follow Along G's Run to the NA's

[rnixon]

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

I finally bought a foam roller for at home. I was using one In the gym a bit but needed to get back on it with these legs being crazy fatigued...

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[guns01]

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

Looks like I need to step up my game on the EZ bar curls haha. 105 x 10 x 5 with 10 sec rest. Dude I was smoked with 65. Never could curl a lot though

yeah well the first 3 and a half sets were perfect but the last half set and final set i had to pause every couple reps to regain my bearing. you know you are getting silly when you get winded doing curls lol

[gusto77]

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

today:

abs/arms/calves/cardio
machine leg raise ss 40x15/4ss
machine crunches ss ss40x15/4
standing ez bar curls 45x12/3(warmups) 105x10/5 (10sec rest between sets. yes these were insanely stupid and brutal)
db hammers 40x10/3 (same thing 10 sec between sets)
ez bar preachers 75x8/2 (super slow eccentric)
rope pressdowns 60x15/3(warmups) 100x12ss 120x12ss 120x12ss 140x12ss
bench dips ss x26 x12 x15 x11
lying ez bar tri extensions 105x12/4
standing calf raise 150x10 165x10(warmups) 180x10(1) 215x10(10) 230x10(10) 10 sec hold in the stretch after the reps
10 min step mill intervals 1-1 ration

done for the day. stupid pump in the arm department today. my eyes got a little to big on the standing curls but i still got them knocked out while following the scheme, i did have to pause for a breath or two during the last set or 2. i also opted to go balls out on intervals today and shorten the session down by 5 mins. i went with a 60sec sprint and 60 sec recovery. so that was a little silly. on a side note other than a little tender elbow and my bad shoulder being a little sore, everything else feels pretty good. i also made a new food concoction that is pretty tasty. it is like a pudding or rice pudding consistency and can be done with whatever protein powder you choose and either steel cut oats or cream of rice.


meal 1
16oz tilipia
1/2 cup cream of rice w/ jelly
meal 2
2 scoops wpi
1/2 cup cream of rice (this makes an awesome pudding/rice pudding consistency)
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
4 egg sandwiches on oatmeal bread
meal 5
16oz turkey
1/2 cup sour kraut

Looks like I need to step up my game on the EZ bar curls haha. 105 x 10 x 5 with 10 sec rest. Dude I was smoked with 65. Never could curl a lot though

[guns01]

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

today:

abs/arms/calves/cardio
machine leg raise ss 40x15/4ss
machine crunches ss ss40x15/4
standing ez bar curls 45x12/3(warmups) 105x10/5 (10sec rest between sets. yes these were insanely stupid and brutal)
db hammers 40x10/3 (same thing 10 sec between sets)
ez bar preachers 75x8/2 (super slow eccentric)
rope pressdowns 60x15/3(warmups) 100x12ss 120x12ss 120x12ss 140x12ss
bench dips ss x26 x12 x15 x11
lying ez bar tri extensions 105x12/4
standing calf raise 150x10 165x10(warmups) 180x10(1) 215x10(10) 230x10(10) 10 sec hold in the stretch after the reps
10 min step mill intervals 1-1 ration

done for the day. stupid pump in the arm department today. my eyes got a little to big on the standing curls but i still got them knocked out while following the scheme, i did have to pause for a breath or two during the last set or 2. i also opted to go balls out on intervals today and shorten the session down by 5 mins. i went with a 60sec sprint and 60 sec recovery. so that was a little silly. on a side note other than a little tender elbow and my bad shoulder being a little sore, everything else feels pretty good. i also made a new food concoction that is pretty tasty. it is like a pudding or rice pudding consistency and can be done with whatever protein powder you choose and either steel cut oats or cream of rice.


meal 1
16oz tilipia
1/2 cup cream of rice w/ jelly
meal 2
2 scoops wpi
1/2 cup cream of rice (this makes an awesome pudding/rice pudding consistency)
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
4 egg sandwiches on oatmeal bread
meal 5
16oz turkey
1/2 cup sour kraut

[guns01]

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

today:

abs/legs/calves(secondary)
leg raises ss x15/4ss
rope crunches ss ss50x15/4
roller work
seated leg curls 90x15 105x15 120x15(warmups) 165x10/6 (very little rest between sets)
butt blasters on hip machine 100x8 120x8 140x8 150x8
leg press 200x10 400x10 600x10(warmups) 690x15/5 (only enough time for partner to go between sets)
front leg raise on hip machine 70x12 90x12 100x12
seated calf raise 50x10(1)ss 75x10(1)ss 100x10(1)ss 125x10(1)ss 10 sec partner assisted forced stretch at the end of each set
lying banded tib raises ss x20(30)/4 second number was a 30 sec hold at the top

done for the day. this was a super fast paced session today with very short rest between sets. great pumps throughout and the calf work was extra special brutal. i also still hate abs haha


meal 1
16oz tilipia
1/2 cup cream of rice w/ jelly
meal 2
2 scoops wpi
1 cup steel cut oats
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz turkey meatballs
1/4 cup cream of rice
meal 5
16oz turkey
1/2 cup sour kraut

[Trixie]

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

Yeah I am not looking forward to those Bulgarian split squat drop sets.

Guns put us through those the first time we visited. They are cruel to the body, good luck. When we introduced them into our workouts is when I started needing regular Chiropractic appointments.
~Trixie~

[gusto77]

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

wait till you see the one coming up this weekend. oh sweet baby jesus it is going to be brutal and stupid nasty

Yeah I am not looking forward to those Bulgarian split squat drop sets.

[guns01]

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

today:

back(ugly baby)
10 min treadmill warmup
rumble roller work
one arm bb rows 35x10 60x10/2(warmups) 75+2c x8 100+2c x8/2 2 chains are 20lbs each. these felt really really good today
rear facing ng pulldowns 100x10 140x10 160x10ds 100x10
one arm sup pulldowns 50x10 60x10 70x10
db shrugs ds 80x10ds 50x10ds 40x10 (these were long 3 sec contractions)
rack pulls 225x3 315x3 365x5/3 (did these 3in off the floor, so they were very very low rack pulls)
banded hypers x30 (red medium bands)

done for the day. absolutely killed it today. moved some good weight got a nice nasty pump and everything ran really smoothly. i am def very happy with the performance today.


meal 1
16oz tilipia
1/2 cup cream of rice w/ jelly
meal 2
2 scoops wpi
1 cup steel cut oats
intra
4 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz turkey
1/4 cup cream of rice
meal 5
16oz turkey
1/2 cup sour kraut

[guns01]

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

I am so in love with this leg day! I dare anyone to try it and walk for the next 3 days. Guns is the leg man hands down
~Trixie~

wait till you see the one coming up this weekend. oh sweet baby jesus it is going to be brutal and stupid nasty

[Trixie]

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

today:

legs(yeah buddy)
10 min treadmill warmup
roller work
seated leg curls 90x10 105x10 120x10 135x10(warmups) one leg 75x10(10) 90x10(10) 90x10(10) 90x10(10) second number is another 10 reps with both legs after both singles were done
leg press 270x15 360x15 450x15 540x10 630x10 720x10 810x10 900x10 1080x10ds 720x25 (i skipped 11 pps and didnt go above 12 because my partners were being whinny *****es)
bulgarian split squats 45x8(15) 55x8(15) 65x8(15) did 15 sec iso holds at the end of each set followed by forced stretches and squeezes
db stiff leg 70x10 80x10

done for the day. really really good pump today. everything fired really well and had no real issues. strength is up pretty good after the delaod and i figured after yesterday's cardio i would be down a bit but not the case.

I am so in love with this leg day! I dare anyone to try it and walk for the next 3 days. Guns is the leg man hands down
~Trixie~

[guns01]

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

Why do I get the feeling you're intentionally trying to do these workouts better than me hahaha

haha no way man. i actually feel pretty good coming off the deload right now. you still press more than i do most of the time either way

[gusto77]

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

today:

abs/chest/delts/calves
machine leg raises ss 40x15/4ss
machine crunches ss x15/4
rumble roller work
flat db twist press 25x10 40x10 55x10 70x10(warmups) 85x10/3 (form got a little shaky on last few reps of sets 2 and 3 but i still got them)
sm incline press 135x8 185x8 225x8 250x8 275x8 315x6+2 forced. (the forced were more like 1 and a half forced. i started failing about 3/4 into rep 7)
stretch pushups x20/3 with 40lbs of chains. a few of the last reps on set 3 were partials.
bent db lats 20x20 25x20 30x20
bb front raises 40x12 50x12/2
lat db swings 40x30 45x30 50x30
standing calf raise 135x50/3 (these were stupid nasty)

done for the day. i felt really really strong today and surprised myself on a few movements. great day overall. the stretch pushups irritated my good shoulder a little but once i started working shoulders it went away completely. i may have cooled down a bit while my partners were going because they were having to drop weight to hit their numbers. that or i was going a little bit to deep.


meal 1
16oz tilipia
1/2 cup cream of rice w/ 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 turkey
1/4 cup cream of rice
meal 5
16oz turkey
1/2 cup sour kraut

Why do I get the feeling you're intentionally trying to do these workouts better than me hahaha

[guns01]

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

today:

abs/chest/delts/calves
machine leg raises ss 40x15/4ss
machine crunches ss x15/4
rumble roller work
flat db twist press 25x10 40x10 55x10 70x10(warmups) 85x10/3 (form got a little shaky on last few reps of sets 2 and 3 but i still got them)
sm incline press 135x8 185x8 225x8 250x8 275x8 315x6+2 forced. (the forced were more like 1 and a half forced. i started failing about 3/4 into rep 7)
stretch pushups x20/3 with 40lbs of chains. a few of the last reps on set 3 were partials.
bent db lats 20x20 25x20 30x20
bb front raises 40x12 50x12/2
lat db swings 40x30 45x30 50x30
standing calf raise 135x50/3 (these were stupid nasty)

done for the day. i felt really really strong today and surprised myself on a few movements. great day overall. the stretch pushups irritated my good shoulder a little but once i started working shoulders it went away completely. i may have cooled down a bit while my partners were going because they were having to drop weight to hit their numbers. that or i was going a little bit to deep.


meal 1
16oz tilipia
1/2 cup cream of rice w/ 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 turkey
1/4 cup cream of rice
meal 5
16oz turkey
1/2 cup sour kraut

[guns01]

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

Split squats makeing me hurt thinking about those lol

they are extra special stupid animal. if you want to instantly break yourself off one day do the 3 work sets then do the ultimate mega drop set. 8reps 8sec iso hold drop weight then repeat, then repeat then repeat again with bodyweight only. yep lights out nut buster

[animal87]

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

Split squats makeing me hurt thinking about those lol