Follow Along G's Run to the NA's

[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.

[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