Follow Along G's Run to the NA's

[guns01]

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

today:

abs/delts/chest/tris
machine leg raises ss 40x15/4
incline situps ss x15/4
roller work and stretching
reverse peck deck 60x20/2(warmups) 75x25 80x20 85x15 90x10(10) iso holds on the last set 10 secs on each and every single rep. absolutely freaking brutal
seated db lat raise 15x10(10) 20x10(10) 25x10(10) 30x10(10) second number is partial swings out of the bottom
machine chest press 90x10 110x10 120x10(warmup) 160x12 180x12 200x10 220x9
hs incline press 70x8 115x8 135x8/2
machine flyes 120x10 150x10(20) 20 partials out of the hole
machine shoulder press w/iso holds 100x15(2sec iso holds each rep)/2 partner pressing down 2sec at the top each rep
assist machine tri pressdowns 80x20 100x20 120x15 140x11 120x16(15sec) 120x14(15 sec) mid point iso hold 15sec on last two sets
close grip bench 185x8/3

done for the day. extra strong today and a great workout. everything feels great and healthy. i hate abs and that super set warmup combo i did today really really sucks. on the incline sits i am damn near at failure on the last 2 sets.

meal 1
16oz tilapia
1/4 cup cream of rice w/natty pb and sf jelly
meal 2
protein cakes
intra workout
2 scoops intra md
meal 3
16oz chicken buffalo ranch sauce
1/4 cup cream of rice w/s/f jelly
meal 4
16oz ground turkey w/ jalepeno ranch
1/4 cup cream of rice w/s/f syrup
meal 5
16oz ground turkey
1/2 bag brocolli

[MOUNTAIN-MAN]

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

elevated platform lunges 30x10/2 lots of focus on stretching the glute on these
you are the man i hate that exercise painful as hell for me

[guns01]

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

today:

abs/legs/calves(primary)
machine leg raises ss 40x15/4ss
machine crunches ss40x15/4 (this super set destroys my freaking abs bad)
roller work and stretching
lying leg curls 70x15 80x15 100x15 110x15(wamrups) 140x10(20) 135x10(20) 125x10(20) 20 sec iso holds with increased pressure on each set. was losing positive strength on full reps so i had to lower weight
leg press 270x25 360x25 450x25 540x25 630x25 720x25 810x25
sumo hacks 180x8/4 these were done super super slow
sm lunges 135x6/6/4 did these 6leg per side switch then six reps on other leg again for a total of 12 reps. the really really suck switching back and forth that way
elevated platform lunges 30x10/2 lots of focus on stretching the glute on these
standing calf raise 250x10/8

done for the day. killed after this workout. it was extra stupid brutal. knees actually felt really good today and so did lower back. had a little twinge in my good knee on hacks but that was my own fault for twisting out on the way up like a momo. it was temporary though and a split second. pump was stupid today also.

meal 1
16oz tilapia
1/4 cup cream of rice w/natty pb and sf jelly
meal 2
protein cakes
intra workout
4 scoops intra md
meal 3
16oz chicken buffalo ranch sauce
1/4 cup cream of rice w/s/f jelly
meal 4
chicago deep dish pizza from gusto. loaded with cals and absolutely delicious. thanks again man
meal 5
16oz ground turkey
1/2 bag brocolli

[gusto77]

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

Looking forward to it brother.

[guns01]

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

today:

abs/back/bis(secondary)
leg raises x15/4
incline crunches x15/4 (since my abs are already toast, these were especially brutal but i got them done)
rumble roller work and stretching(didnt forget today lol)
seated one arm pro row 35x10/3(warmups) 50x12 60x12 70x12 70x12 (no failure but still heavy)
rack pulls (not normal these are shoulders pinched pulling with lats) 185x3 225x3 315x6/4
assist ng chins x8/4 (used less weight this time and these felt great both in stretch and contraction)
db pullovers 55x12 60x12/3 (60s actually felt pretty heavy and it was taken to almost failure)
standing db curls 15x8 25x8 30x8 35x8
bb reverse curls 30x12 40x12 50x12/2

done for the day. yes trixie i did abs 4 days in a row i believe maybe 5, i will have to go back and check lol. yes they are also wrecked and i need a day off completely to recover haha. good overall workout today and everything felt pretty good. got a little hip pain but very very minor, i think it was just starting to loosen up and get warm cause i didnt have any shooting or tightening up just a little pain. overall great pump and moved really quickly through this session. legs are also a little tight and a smidge sore but nothing crazy, i can just tell they have been worked and are a little tired. did some light posing this am so that could be where it came from.

meal 1
16oz tilapia
1/4 cup cream of rice w/natty pb and sf jelly
meal 2
protein cakes
intra workout
3 scoops intra md
meal 3
16oz chicken buffalo ranch sauce
1/4 cup cream of rice w/s/f jelly
meal 4
16oz turkey w/buffalo ranch sauce
meal 5
16oz ground turkey
1/2 bag brocolli

i have been out of sourkraut for a bit now and i keep forgetting to pick up more. funny thing is i can actually tell a big difference in my guts since i havent been eating it. time to put it on the list. you will see a nice jump up in carbs coming soon in prep for gusto's visit. we are going to get stupid nasty over 4 days and i have to have an abundance built up for the visit. i will prob jump up 5-10lbs loading up haha

[guns01]

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

I would also like to know the answer to this. Also whats the reasoning behind 32 reps? Science or just random? I know Meadows typically has a reason behind everything so Im curious.

ok first to break down the stupid skinny idiot crew. this is a crew of one super skinny anorexic lady that is followed by a pack of fat ladies. they follow the skinny one around and blow her up with how great she is and looks. they shoot videos of her working out and post them while they are actually training using hash tags such as gains and beast mode oh and the ever so popular dont hate me cause of my gains. now this normally wouldnt bother me at all except for the fact that they take up up to 6-7 pieces of equipment at all time doing some of the most stupid worthless movements that they either made up or some retard put up on you tube. these pieces of trash can take up both cable stations at one time that is 8 total stations and spend up to 2 hours without moving. now the ultimate that really makes me want to smack this crazy woman. she says to one of the monster ladies, i am going to have to slow down my upper body work because i am starting to get over developed. i almost pissed my pants on that one because she may weigh 80lbs at almost 6ft tall soaking wet.

now since gusto went through that long drawn out description rant:

the bench was used after working the muscle from a stretch position. doing that opened the chest up and let a little bit of blood out. so we took 225 to failure for as many sets needed to hit 32. this was done to drive max blood in without over stressing the joints while not going to absolute failure. this workout was a secondary one also so that's why their was no pyramid up in weight

[gusto77]

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

today:
bench press 225x14 225x11 225x7 goal was to hit 32 total reps with 225. it only took 3 sets

Who are these 'Skinny Lady Beast Mode Crew' you are talking about?? You rule your gym my man. ABS 3 days-in-a-row, who are you??
~Trixie~

I would also like to know the answer to this. Also whats the reasoning behind 32 reps? Science or just random? I know Meadows typically has a reason behind everything so Im curious.

[MOUNTAIN-MAN]

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

16oz chicken jalepeno ranch
thats what im talking about brother anaimal posted it once i eat it once a week if i can

[Trixie]

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

Who are these 'Skinny Lady Beast Mode Crew' you are talking about?? You rule your gym my man. ABS 3 days-in-a-row, who are you??
~Trixie~

[guns01]

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

today:

abs/delts/chest/tris
leg raises x15/4 (was supposed to be a super set but the beast mode stupid lady crew had all the cable stations looked down doing crazy worthless shit)
reverse peck deck lats ss 60x20ss 60x20ss(warmups) 65x25ss 70x25ss 75x20 90x15 95x10
machine crunches ss 40x15/4
seated db lats 20x10(10) 25x10(10) 30x10(10) 30x10(10) swinging partials at bottom
machine press 100x8 120x8 140x8 160x8 180x8 200x7
machine flyes 125x10 140x10(10) 150x10(10) bottom end partials
bench press 225x14 225x11 225x7 goal was to hit 32 total reps with 225. it only took 3 sets
machine shoulder press 100x7 100x6 100x6 5 sec partner pressing iso hold on each and every rep. stupid brutal
assist machine pressdowns 100x10 120x8 110x10 ds120x15 ds110x10 100x7
overhead rope extensions 100x10 120x10 140x10

done for the day. really great strong workout in today. the intensity techniques we used today were extremely brutal and i am pretty sure i will be hobbled tomorrow upper body wise haha. feeling really good today but i did get side tracked and missed my roller work today. the stupid skinny lady beast mode crew threw off my mojo right out of the gate.


meal 1
16oz tilapia
1/4 cup cream of rice w/natty pb and sf jelly
meal 2
protein cakes
intra workout
3 scoops intra md
meal 3
16oz chicken jalepeno ranch
1/4 cup cream of rice w/s/f jelly
meal 4
16oz turkey w/buffalo ranch sauce
meal 5
16oz ground turkey
1/2 bag brocolli

[Trixie]

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

ABS:
Looks brutal for you my friend and the added tension may have been a partner hold? I love looking up your stuff makes me feel like I was lazy. Luv you with all my heart, you keep me going.
~Trixie~

[guns01]

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

That looks brutal... Pretty similar to be last nasty one we did together.

very similar except the hamstring iso holds and the stupid high reps on the press. that made the screamer hang it up today haha

[gusto77]

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

today:

abs/legs (secondary)
lying machine leg raises ss 30x15ss 40x15ss 40x15ss 40x15ss
machine crunches ss40x15 ss40x15 ss40x15 ss40x15 (just throwing it out there, these sucked bad)
roller work and stretching
lying leg curls 70x15 80x15 90x15 100x15 120x10(20) 120x10(20) 120x10(20) had to make a quick toliet stop after warmups unfortunaltey. second number is iso holds with added tension
leg press 270x10 360x10 450x10 540x10 630x25 720x25 810x30 (made one of my training partners quit after the last set lol)
tom platz sissy squats on hack x12ss x15ss x20ss
hacks ss90x10 ss180x15 ss180x20
lunges on block x10 x10 with kettle bell no clue how heavy it was but the main focus was on the stretch and glute contraction any way.

done for the day. i am wasted tired after this session. those leg press were freaking grueling and the pump was stupid going into the sissys. knees are a little tender but no where near as painful as they were last week. i am looking into some of the prehab work stuff that another member posted. may be adding some of that stuff into my lineup for prehabbing and pain control.


meal 1
16oz tilapia
1/4 cup cream of rice w/natty pb and sf jelly
meal 2
protein cakes
intra workout
3 scoops intra md
meal 3
16oz chicken jalepeno ranch
1/4 cup cream of rice w/s/f jelly
meal 4
16oz turkey
meal 5
16oz ground turkey
1/2 bag brocolli

That looks brutal... Pretty similar to be last nasty one we did together.

[guns01]

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

today:

abs/legs (secondary)
lying machine leg raises ss 30x15ss 40x15ss 40x15ss 40x15ss
machine crunches ss40x15 ss40x15 ss40x15 ss40x15 (just throwing it out there, these sucked bad)
roller work and stretching
lying leg curls 70x15 80x15 90x15 100x15 120x10(20) 120x10(20) 120x10(20) had to make a quick toliet stop after warmups unfortunaltey. second number is iso holds with added tension
leg press 270x10 360x10 450x10 540x10 630x25 720x25 810x30 (made one of my training partners quit after the last set lol)
tom platz sissy squats on hack x12ss x15ss x20ss
hacks ss90x10 ss180x15 ss180x20
lunges on block x10 x10 with kettle bell no clue how heavy it was but the main focus was on the stretch and glute contraction any way.

done for the day. i am wasted tired after this session. those leg press were freaking grueling and the pump was stupid going into the sissys. knees are a little tender but no where near as painful as they were last week. i am looking into some of the prehab work stuff that another member posted. may be adding some of that stuff into my lineup for prehabbing and pain control.


meal 1
16oz tilapia
1/4 cup cream of rice w/natty pb and sf jelly
meal 2
protein cakes
intra workout
3 scoops intra md
meal 3
16oz chicken jalepeno ranch
1/4 cup cream of rice w/s/f jelly
meal 4
16oz turkey
meal 5
16oz ground turkey
1/2 bag brocolli

[guns01]

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

today:

back/bis/abs/calves(primary)
rumble roller work and stretching
leg raises ss x15/4ss
cable rope crunches ss30x15 ss50x15/3
one arm pron rows 40x10/3(warmups) 50x10 60x10 60x10 60x10
rack pulls 135x3 225x3 315x6/4
assist wide grip chins x8/4 used less weight than last week 80 for me
db pullovers 55x8 60x8 65x8 70x8
standing ez bar curls 75x8/6
toe press 230x10 250x10 270x10 290x10 310x10(15) last set had 15 bottom end partials.

done for the day. great session and felt really really good and strong. everything fired perfectly and i had zero issues at all. i will be doing direct ab work as a warmup for the next couple weeks till the end of this programing. change of gears and i may keep it in a bit longer depending on how i feel.



meal 1
16oz tilapia
meal 2
protein cakes
intra workout
3 scoops intra md
meal 3
16oz chicken w/buffalo ranch sauce
1/4 cup cream of rice w/s/f jelly
meal 4
16oz grilled chicken w/ bbq sauce
meal 5
16oz ground turkey
1/2 bag brocolli