Follow Along G's Run to the NA's

[guns01]

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

Tortured yourself with a low carb day after pizza, donuts, and biscuits with gravy huh? lol

haha, yeah just a little bit. still trying to get protein back up and fully hydrated. and the added glycogen does need to come down just a smidge

[gusto77]

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

today:

back/abs
10 min treadmill warmup
rumble roller
meadows rows 25x10 35x10 45x10(warmups) 115x10/4
mag ng low cable rows 120x12 140x12 180x12 200x12
assisted ng chins x8/4
db pullovers 50x12 60x12 70x12 80x12 (last set was absolutely to failure)
hypers x40 x35 x33
reverse peck deck flyes 75x25 80x25 80x25
machine crunches w/vacuum 40x15/4

done for the day. got in a good session today with rake and trixie. eyes got a little bigger than my muscles were to kick off the meadows rows when i tried to hit 3 45s on my first work set. i figured out real quick that i am still to tired and depleted from this weekend. i am back hydrated pretty well but i am still pretty ran down. i am back on my eating sched again so everything should be up and running again perfectly in a day or 2.


meal 1
protein cakes
meal 2
16oz tilapia
intra workout
4 scoops intra md
meal 3
16oz tilapia
meal 4
turkey lasagna
meal 5
16oz ground turkey

Tortured yourself with a low carb day after pizza, donuts, and biscuits with gravy huh? lol

[guns01]

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

today:

back/abs
10 min treadmill warmup
rumble roller
meadows rows 25x10 35x10 45x10(warmups) 115x10/4
mag ng low cable rows 120x12 140x12 180x12 200x12
assisted ng chins x8/4
db pullovers 50x12 60x12 70x12 80x12 (last set was absolutely to failure)
hypers x40 x35 x33
reverse peck deck flyes 75x25 80x25 80x25
machine crunches w/vacuum 40x15/4

done for the day. got in a good session today with rake and trixie. eyes got a little bigger than my muscles were to kick off the meadows rows when i tried to hit 3 45s on my first work set. i figured out real quick that i am still to tired and depleted from this weekend. i am back hydrated pretty well but i am still pretty ran down. i am back on my eating sched again so everything should be up and running again perfectly in a day or 2.


meal 1
protein cakes
meal 2
16oz tilapia
intra workout
4 scoops intra md
meal 3
16oz tilapia
meal 4
turkey lasagna
meal 5
16oz ground turkey

[LittleTom]

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

A fold up foam roller in a lunch box

Keep crushing guns

[gusto77]

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

O

yesterday:

off day.

not a real off day because i was on my feet for the entire day haha. well worth it though. i only had two meals yesterday and they were nasty and we will be at gusto's mercy for the majority of the day today as well. i also didnt get hardly any fluids in yesterday either so i am all tore up. good times

We're bringing you a lunch box next time... And a foam roller lol

[guns01]

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

yesterday:

off day.

not a real off day because i was on my feet for the entire day haha. well worth it though. i only had two meals yesterday and they were nasty and we will be at gusto's mercy for the majority of the day today as well. i also didnt get hardly any fluids in yesterday either so i am all tore up. good times

[guns01]

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

yesterday:

legs
10 min treadmill warmup
roller work and stretching
lying leg curls 60x10 70x10 90x10(warmups) 100x15 120x10 140x9 150x7
leg press 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x10 990x10
squats 135x8 185x8 225x8 275x8 315x8 285x8 (no freaking belt today which is a bad bad idea)
leg extensions 105x8 120x8 120x8 (only top 1/4 hard flex for about 5 sec)
stretch and squeeze 10(10) 8(8) 6(6) hard stretch followed by hard contractions after the stretch

done for the day. really good session today other than no having my belt so i wasnt able to go as heavy as i wanted. tomorrow will be an off day which is why legs got pushed back to today.


meal 1
protein cakes
meal 2
16oz ground turkey
1/4 cup cream of rice w/1tbl spn pb and s/f jelly
intra workout
4 scoops intra md
meal 3
16oz ground turkey
1/4 cup cream of rice
meal 4
steak and cheese sandwich

meals got a little dicked up today. we were running around prepping and getting everything ready for the comp

[guns01]

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

today:

back/calves
10 min treadmill warmup
rumble roller work
hs iso rows 45x10 70x10 90x10(warmups) 135x10/4
ng assist pullups x8 x8 x8 x8
rack pulls 225x6/6
db pullovers 50x12/4
standing calf raise 75x100 i had to stop at 50 and at 75 to shake it out a bit. this was brutal.

done for the day. i was supposed to do biceps today but my one arm is still kind of tender. so instead of hurting it i took the day off from direct work just to let it heal up completely. great workout today and other than the sore bi nothing serious to annotate today either. back is solid which is a huge plus. got legs pushed up till tomorrow and sat will be my day off for the week. so performance may be down a tad bit but i am hoping i have fully recovered from my last session


meal 1
protein cakes
meal 2
16oz tilapia
1/4 cup cream of rice w/1tbl spn pb and s/f jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice
meal 4
chicken fried rice and sweet and sour chicken(no sweet and sour sauce though)
meal 5
16oz ground turkey

[guns01]

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

Hey Master:

Looks like you had a pretty grueling week in the gym but in general you are headed for a downhill slide. Getting better every day with a few set-backs here and there. You keep me going, knowing how much real pain and damage you are able to overcome and compensate for is a real inspiration. You're my HERO!
~Trixie~

haha i am trying. i think we have trained for about 12-13 days straight without a single day off because my programming got dicked up. so i am probably a bit more beat up than usual lol. i dont know about a hero but i am damn sure learning how to work around through and with some pretty crazy issues lol

[Trixie]

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

Hey Master:

Looks like you had a pretty grueling week in the gym but in general you are headed for a downhill slide. Getting better every day with a few set-backs here and there. You keep me going, knowing how much real pain and damage you are able to overcome and compensate for is a real inspiration. You're my HERO!
~Trixie~

[guns01]

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

today:

chest/tris/delts/calves

10 min treadmill warmup
rumble roller and stretching
banded hs bench press 25x15 35x15 45x10(warmups) 70x15 80x15 70x15 (hard 1sec contraction)
decline db press 50x10 60x10 70x10 70x10 70x10
cable crossovers 40x10 50x10 60x10
assist machine tri pressdowns 150x10 150x10 150x9
assist machine dips x17 x15 x12
hs shoulder press 90x8 115x8 115x8
db lat raise 30x8/5
standing machine crunches 35x15/4

done for the day. good pump day. nothing to really annotate at all today. got gusto posing this evening and he is getting nastier by the meal. so it is going to be a freak show here in a little bit


meal 1
16oz tilapia
1/4 cup cream of rice w/1tbl spn pb and s/f jelly
meal 2
steak w/egg cheese
bagel
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz ground beef burgers w/whole wheat buns and pickles
meal 5
8oz ground beef burger 8oz grilled chicken

[guns01]

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

today:

legs/calves
10 min treadmill warmup
rumble roller and stretching
adductrors 80x10 90x12 100x12 (warmups) 150x12 190x12 190x12
hip machine knee up 70x15 80x15 90x15 90x15
seated leg curls ss 120x15ss 135x15ss 135x15ss 135x15ss 135x15ss (these reps were all done pretty much slow motion)
lying leg curls ss80x8 ss80x8 ss80x8 ss80x8 ss80x8 (same as above and my hams were absolutely smoked)
leg press 270x20 360x20 450x20 540x20 630x20 720x20
mod reverse prowler drag 40 yards for 8 sets. did these with about 1-2 min rest in between each run
toe press 190x10(20) 230x10(20) 270x10(20) 250x10(20) second number was body weight calf raise on a platform

done for the day. this one really smoke checked me. the pump was absolutely insane. a very very good workout overall. i did get a little tenderness in the knee i had rehabbed but nothing crazy just a little bit of sharp pain when i didnt drive off my foot properly. other than that today everything is firing on point.

meal 1
16oz tilapia
1/4 cup cream of rice w/1tbl spn pb and s/f jelly
meal 2
protein cakes
intra workout
3 scoops intra md
meal 3
16oz tilapia
meal 4
steak and cheese sandwich (kids bday diner)
8oz sweet potato fries
meal 5
16oz ground turkey w/low carb ketchup and mustard
1/2 cup sour kraut
1/2 bag broccoli

[guns01]

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

today:

back
rumble roller work and stretching
low pulley rows (spreading handles at contract) 70x10 85x10 100x10(warmups) 120x10 140x10 160x10 180x10
low pulley rows (med ng) 120x8 140x8 180x8 200x8
rope cable pullovers 50x8 45x8 50x8 55x8
rack pulls 135x3 225x3 315x5 365x5 365x5 405x5
hypers x20 x20 x20 x15 (brutal ouch)

done for the day. didnt do my normal warmup because it is blazing hot outside and we had to run around before heading into the gym. so i was actually pretty well warmed up going in. i had to improvise this workout because i got dicked over by the slow lazy ass ac repair dude. so my gym time and sched got completely screwed. we also had to pick up my kids bday stuff while they were at school. so body feels good but i was def ran into the ground due to a jackass that must get paid by the freaking hour. low back held up well and everything else feels great today. didnt sleep for crap last night though. that needs to be noted.


meal 1
16oz tilapia
1/4 cup cream of rice w/1tbl spn pb and s/f jelly
meal 2
protein cakes
intra workout
3 scoops intra md
meal 3
16oz tilapia
meal 4
16oz steak
8oz sweet potato
meal 5
16oz ground turkey w/low carb ketchup and mustard
1/2 cup sour kraut
1/2 bag broccoli

[guns01]

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

today:

chest/delts/abs/calves
10 min treadmill warmup
rumble roller and stretching
machine press ss 80x8ss 90x8ss 100x8ss 110x8ss 120x8ss 140x8ss 160x8 180x8 200x7 these were constant tension with hard contractions at the top
crunches ss x15/6 vacuums between each rep not set
sm incline press 135x6 185x4 225x6 255x6 275x6 (got all 6 on the last set but i was damn near close to failure)
machine flyes 120x10 135x10 150x12(8) 165x10(8) partials for second number
reverse peck deck 75x15(8( 90x15(8) 90x15(8)
seated db press ss 50x8ss 55x8ss 60x8ss 65x8ss 70x8ss
band pull aparts ss x15/5
standing calf raise 135x8 155x8 175x8 195x8 215x8 225x8

done for the day. only thing to note is my mid back is a little bit sore from squatting yesterday and my shoulders are a little stiff and tender. other than that i feel pretty good and got a damn good session in again today. oh and those crunch/vacuums are a freaking *****.



meal 1
16oz tilapia
1/4 cup cream of rice w/1tbl spn pb and s/f jelly
meal 2
protein cakes
intra workout
2 scoops intra md
meal 3
16oz tilapia
meal 4
16oz steak kaboobs w/veges
8oz baked potato w/grass fed organic butter 1tsp
meal 5
16oz ground turkey w/low carb ketchup and mustard
1/2 cup sour kraut
1/2 bag broccoli

[guns01]

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

today:

legs/calves
10 min treadmill warmup
roller work and stretching
lying leg curls 50x15/4(warmups) 90x30/3 (these were all to damn near failure and the pump was absolutely retarded)
leg press 270x15 360x15 450x15 540x15 630x15 720x15 810x15 (these were super fast only enough time for partner to go and load plates for rest)
squats 135x8 185x8 225x8 275x8(wraps on) 315x8 365x8 (these were super slow negs with explosiveness out of the hole)
leg extensions ss 75x10(10)/4 10 reps at top 1/4 hard squeeze and then immediately followed by 10 reps hard squeeze at the bottom quarter
sissy squats ss x15 ss x12 ss x10 ss x9 (these hurt and were stupid brutal)
db stiff leg deads 50x12 60x12 70x12
standing calf raise 135x10 155x10 175x10 195x10 (did these bare foot and couldnt get that heavy. they still sucked either way)

done for the day. great session that was pretty grueling. knees are both are still tender and they were aggervated during the workout. so it will be ice and lots of rolling today and tomorrow. low back and hips also tightened up for a bit but i got them loosened up after a little bit. hell i was so tight when i went into squats i had a hard time getting down to rock bottom with 135 haha.


meal 1
16oz tilapia
1/4 cup cream of rice w/1tbl spn pb and s/f jelly
meal 2
protein cakes
intra workout
4 scoops intra md
meal 3
16oz tilapia
meal 4
10 hot wings
very small slice of cannoli birthday cake
meal 5
16oz ground turkey w/low carb ketchup and mustard