Follow Along G's Run to the NA's

[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.

[guns01]

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

today:

abs/back/calves/eccentricless cardio(primary)
10 min treadmill warmup
rumble roller work
machine leg raise ss 40x15/4ss
machine crunches ss ss40x15/4
one arm db rows 40x8 60x8 80x8 100x8 120x8(warmups) 150x8/2 absolutely brutal and nasty. almost lost my breakfast
assist machine chins x8 x8 x8 x8(added weight to stack and did 8 more) i did all my sets with 80 and the last one i added it to 120 and did 8 more
rack deads 135x3 225x3 315x3(feeders) 405x6/4 we debo'd some power lifters dicking around in the power rack after waiting for like 20 or more minutes for the to stop fucking off. or should i say gusto just took it haha.
db pullovers 80x8 85x8 90x8 90x8
sup grip cable low rows 120x8 140x8 160x8 180x8ds 100x8 with another 6 added on pumping. we did these with long hard contractions driving elbows down and back every single rep
standing calf raises 135x30 135x30 115x30. for some reason calves pumped up something stupid and these were damn near impossible to do
lat focused sled drags with no eccentric work. we did 2 rounds about 30 yards a piece.

done for the day. i am absolutely wrecked and smoked beyond belief. we destroyed the last 4 days to utter failure and beyond. probably some of the best sessions i have had in a long while and i go pretty damn hard haha. those that think not having some good competition with a training partner are either stupid or looking to the wrong freaking people. i moved more weight than i have since i was severly injured a few years ago and other than being worn out i feel perfect and have no lingering tweaks or aggervating twinges anywhere. it says have nasty it was when we wrecked my strongman buddy (who by the way you cant make quit for nothing) and my other buddy didnt even want to come play with us after fridays destroyer session. if i had this level of people around me every single day i would either be a freak beast of a monster or in a wheel chair. that honestly says a hell of a lot because i really do kill it every single workout with my normal crew. kudos to gusto again because he brought the a game and then some once again

unsched pre meal
biscuits and gravy w/sausage
stuffed strawberry french toast (wife's idea)
meal 1
16oz tilipia
slice of coconut cake (hehe)
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz tilapia
meal 4
16oz turkey
going to try to force down 1/2 cup cream of rice if i can
meal 5
16oz turkey

[guns01]

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

Fuck it my thread won't load just wanna say I had a great back arm day cut short bc my roommate wanted to leave so now I drive but man I was out and so lazy at work I think I really needed a huge cheat and then back on track but know that's not something a coach from afar could tell me without seeing me like shit but I feel I needed that and had a few small pooches anyhow I had some good pump and posing coach said I look leaner since a few days ago and gonna pose with him again tmra... 9 more nights I think I'm gonna a be back on track and hammer twice as hard on days off not sure loose any shred.... Thanks FG you have thought me a lot and showed lotsa lol e from everyone
Sorry for the hijack boss... Over and out
Cheers
R

i am not going to scold you or tear into your ass man. i am going off of your numbers and how you look off of pictures to determine the need of a cheat. to me you didnt need a cheat at this point and that's my personal opinion off of what i know. if i had a cheat every single time i felt like i was in need of one i would have one every single time i do cardio because it makes me feel like complete and utter dog crap. the way my system is setup is so that you body cannot adapt to it and deviating from the process makes it not work properly and slows down the process. i dont cheat myself when i am getting ready for the stage because in the past when i did so and lost to people that i should have rightly beaten. that left the thought in the back of my mind that if i wouldnt have missed that cardio session or cheated that one time then maybe i would have came in tighter and beaten them. that' s the mindset that i roll with and if i get beat then i worked as hard as humanly possible and left no stone unturned. their is always going to be someone that could show up that is bigger and better than i am and i have no control over that but when i jump up there i want to know in my mind that i am better than i was last time and i didnt deviate from what i set up for myself.

now put your blinders back on, lace up your boots and stay on track with the plan. trust me, you dont want to lose to someone you should beat or have the thought in the back of your mind that you shouldnve been better. i ahve been there and done that and it sucks big time. hold yourself accountable embrace the suck and kill it from this point forward and no more excuses and dont listen to anyone else's feedback unless you get it from me

[rnixon]

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

Fuck it my thread won't load just wanna say I had a great back arm day cut short bc my roommate wanted to leave so now I drive but man I was out and so lazy at work I think I really needed a huge cheat and then back on track but know that's not something a coach from afar could tell me without seeing me like shit but I feel I needed that and had a few small pooches anyhow I had some good pump and posing coach said I look leaner since a few days ago and gonna pose with him again tmra... 9 more nights I think I'm gonna a be back on track and hammer twice as hard on days off not sure loose any shred.... Thanks FG you have thought me a lot and showed lotsa lol e from everyone
Sorry for the hijack boss... Over and out
Cheers
R

[guns01]

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

What are ham killers x15 x10 x11 x15????

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

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

[stevekern]

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

What are ham killers x15 x10 x11 x15????

[guns01]

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

today:

abs/delts/chest/cardio (primary)
10 min treadmill warmup
rumble roller work
leg raises ss x15/4ss
rope crunches ss 50x15
reverse peck deck 60x20/2 105x20 120x20 135x20(nasty) ds 75x3 iso holds
machine lats 75x20 120x5(10)ss 150x5(10)ss 170x5(10)ss these were absolutely retardedly stupid. first 5 reps were partner forced negatives
lat db swings ss40x10 ss40x10 ss50x10
machine chest press 100x8 130x8 160x8 190x8 220x8 250x8 stack x8ds 200x6ds 140x6ds 100x6
incline db press 100x9 100x9 100x9
sm incline press 225x10/3
banded prowler pulls 5 rounds

done for the day. another session with gusto, my strongman buddy, and our trying to be a competitor buddy. wow is all i can say was this was probably the most brutal chest and delt day i have done in quite a while. i would say nothing was left on the table in there today. pump was absolutely insane and we moved some heavy weight around. gusto got me on the incline db presses also. the simulated prowler drags pumped my legs up something stupid at the end and we killed that in about less than 10 mins.


meal 1
16oz tilipia
slice of coconut cake (hehe)
meal 2
protein cakes
intra
2 and half scoops intra md
meals 3
16oz tilapia
meal 4-5
pizza ice cream and pastries the rest of the day today haha

[guns01]

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

today:

abs/legs (primary)
10 min treadmill warmup
roller work
leg raises ss x15/4
rope crunches ss ss40x15 ss50x15/4
seated leg curls 75x15 105x15 120x15 135x15(warmups) 150x8(15sec) 165x8(30sec) 180x8(45sec) sec were iso holds at the mid point of the contraction. yep they were extra stupid brutal
leg press 270x25 360x25 450x25 540x25 630x25 720x25 810x25 1010x6 1200x6
reverse band hacks 270x8 360x8 450x8 540x8 630x8
ham killers x15 x10 x11 x15

done for the day. we absolutely wrecked. the leg presses were done as fast as it took the other person to go so this went super quick and were extra stupid. so i only note what the actual plate weight we use and not the actual machine weights so those checking we had 2 100 lb plates and 10 45s on each side. those were a little silly lol. overall a really good session, not really a nut buster by any stretch but really really good. i had to skip freaking calves today because i forgot my shoes and i had on boots.

also added in a new creatine and beta alanine today and tried out the new cotton candy mr hyde. this is another pre workout that is super strong(not cracked out) and legit.


meal 1
16oz tilipia
slice of coconut cake (hehe)
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz tilapia
meal 4-5
will be burgers and all beef dogs on wheat buns. also will have some nasty cakes pies and ice cream as well most likely lol. gong to be a good growing weekend for sure

[gusto77]

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

today:

abs/back(secondary lol)
lying leg raise machine ss 40x15/4ss
incline situps ss x15/4 (again i am going to point out these freaking kill me and my abs are pretty freaking strong)
rumble roller work
one arm bb rows 10x12 35x12 60x12 85x12 110x12
db deadstop rows 120x12 140x12 150x12 150x12
rack deads (slide the rail) 135x3 225x3 315x3(feeders) 405x6/4
stretchers 100x10(feeders) 120x10 140x10 140x10 120x5 w/forced stretch ds 85x3 forced stretch each rep
db pullovers 80x8 100x8 110x8
bb hypers 135x8/3

done for the day. nice secondary day that ended up not actually being a true secondary day lol. gusto is in town and my strongman buddy got out of work early today. so we had me, gustro strongman and my buddy that's trying to break into bodybuilding competition. the intensity tempo and weights moved today were just absolutely silly. i am actually pretty well broken off but other than being broke off and a little tight lower back everything feels pretty damn good. this one was a great one to record cause i am pretty sure we were scaring people haha.

meal 1
16oz tilipia
1/2 cup cream of rice w/s/f jelly and pb
meal 2
protein cakes
intra
2 and half scoops intra md (prob should have been 3 or 4 scoops today haha)
meals 3-5
these are going to be up in the air because we are having a party. def going to be lots of burgers hot dog beer brats brownies ice cream and god only knows what else. i will try to get it down and noted though

We tore that fucker down brother. That simple.

[guns01]

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

today:

abs/back(secondary lol)
lying leg raise machine ss 40x15/4ss
incline situps ss x15/4 (again i am going to point out these freaking kill me and my abs are pretty freaking strong)
rumble roller work
one arm bb rows 10x12 35x12 60x12 85x12 110x12
db deadstop rows 120x12 140x12 150x12 150x12
rack deads (slide the rail) 135x3 225x3 315x3(feeders) 405x6/4
stretchers 100x10(feeders) 120x10 140x10 140x10 120x5 w/forced stretch ds 85x3 forced stretch each rep
db pullovers 80x8 100x8 110x8
bb hypers 135x8/3

done for the day. nice secondary day that ended up not actually being a true secondary day lol. gusto is in town and my strongman buddy got out of work early today. so we had me, gustro strongman and my buddy that's trying to break into bodybuilding competition. the intensity tempo and weights moved today were just absolutely silly. i am actually pretty well broken off but other than being broke off and a little tight lower back everything feels pretty damn good. this one was a great one to record cause i am pretty sure we were scaring people haha.

meal 1
16oz tilipia
1/2 cup cream of rice w/s/f jelly and pb
meal 2
protein cakes
intra
2 and half scoops intra md (prob should have been 3 or 4 scoops today haha)
meals 3-5
these are going to be up in the air because we are having a party. def going to be lots of burgers hot dog beer brats brownies ice cream and god only knows what else. i will try to get it down and noted though

[gusto77]

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

yesterday:

abs/delts/chest/tris (secondary)
lying leg raises ss x15/4ss
rope crunches ss40x15/4
reverse peck deck 60x20/2(warmup) 75x25 80x20 90x15
seated db lats 30x10/3
machine chest press 100x10 120x10 140x10(warmups) 160x14 180x11 200x10
sm decline press 185x10/3
sm incline press 205x8/3
lying ez bar extensions 95x10/3
assist machine pressdowns 100x10 120x10 140x10

done for the day. in and out pretty quick and strength was way up from a monster breakfast. very loose day of eating for me today because we are celebrating a special day with the family. probably going to be a few days of this this week. no worries though haha i got a little wiggle room. day off and then back at it tomorrow with gusto. going to try to get in some nasty sessions while he is here.

first thing
2 scoops whey
meal 1
gravy and biscuits w/sausage and eggs over easy
2 cobler pancakes with ice cream lol
meal 2
protein cakes
intra workout
2 and a half scoops intra md
meal 3
16oz chicken buffalo ranch sauce
meal 4
25 wings traditional with hot flavoring and ranch
piece of cake and small scoop ice cream
meal 5
8oz ground turkey
piece of cake

even as much as i normally eat i was stuffed to the max and had no desire to eat any more. if i were guessing my glycogen levels are bursting through the seems. oh and my guts are absolutely destroyed from all the nasty food and sugar that i am not used to eating. i did take a nap and slept awesome or as awesome as i can haha

That looks like a killer day of eating. We're going to tear the fucking gym down this weekend brother. Looking forward to a killer back session tomorrow and a day full of cake ice cream and all kinds of other crap. Going to be epic!! Haha

[guns01]

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

yesterday:

abs/delts/chest/tris (secondary)
lying leg raises ss x15/4ss
rope crunches ss40x15/4
reverse peck deck 60x20/2(warmup) 75x25 80x20 90x15
seated db lats 30x10/3
machine chest press 100x10 120x10 140x10(warmups) 160x14 180x11 200x10
sm decline press 185x10/3
sm incline press 205x8/3
lying ez bar extensions 95x10/3
assist machine pressdowns 100x10 120x10 140x10

done for the day. in and out pretty quick and strength was way up from a monster breakfast. very loose day of eating for me today because we are celebrating a special day with the family. probably going to be a few days of this this week. no worries though haha i got a little wiggle room. day off and then back at it tomorrow with gusto. going to try to get in some nasty sessions while he is here.

first thing
2 scoops whey
meal 1
gravy and biscuits w/sausage and eggs over easy
2 cobler pancakes with ice cream lol
meal 2
protein cakes
intra workout
2 and a half scoops intra md
meal 3
16oz chicken buffalo ranch sauce
meal 4
25 wings traditional with hot flavoring and ranch
piece of cake and small scoop ice cream
meal 5
8oz ground turkey
piece of cake

even as much as i normally eat i was stuffed to the max and had no desire to eat any more. if i were guessing my glycogen levels are bursting through the seems. oh and my guts are absolutely destroyed from all the nasty food and sugar that i am not used to eating. i did take a nap and slept awesome or as awesome as i can haha