Follow Along G's Run to the NA's

[gusto77]

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

I'm doing those SM narrow grip bent rows Wednesday for sure. Need new back ideas. Gonna look at that other back workout you sent and combine and modify the two.

[guns01]

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

today:

back/abs/calves
10 min treadmill warmup
rumble roller and stretching
mag ng low rows 100x10 120x10 120x10(warmups) 140x10 160x10 180x10 200x10
sm bent rows (narrow sup grip) 115x12 135x12(feeders) 185x12 225x12 275x12
db pullovers 55x20/3 (these sucked extra bad and i must have been squeezing the hell out of my chest with my lats because they both pumped up bad)
asst chins pro grip x12 x10 x9 x8
hypers x20/4
machine toe press ss 170x10(10)ss 210x10(10)ss 250x10(10)ss 290x10(10)ss 310x10(10)ss
lying leg raises ss x10/5
rumble roller work/stretching

done for the day. pretty killer session today. the closer grip bent rows were def interesting and a new twist. i felt the contractions down low and mid lat more. i had to stop at 15 on the pullovers on last 2 sets because chest pump was killing me lol. other than that overall great day and everything feels pretty good.


meal 1
protein cakes w/sugar fee jelly
intra workout
3 scoops intra md
meal 2
16oz tilapia
2 tblspn coconut oil
meal 3
16oz tilipia
meal 4
8oz chicken 8oz steak
1 1/2 cup basmatti rice
meal 5
16oz turkey
1/2 bag broc
1/2 cup sour kraut

[guns01]

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

today:

chest/delts/abs/calves
10 min treadmill warmup
rumble roller and stretching
incline db press 25x12 45x12 55x12 65x12 75x12 85x12 ds85x6ds 60x5ds 45x4 (these were done super slow neg and positive)
sm incline press 135x6 185x4(feel sets) 225x6 255x6 275x5
machine press 150x12 150x9 150x7
machine flyes 105x10 120x10 120x10
rear lat db swings ss 25x25ss 30x25ss 30x25ss
over and back with band stretches ss x10/3
db lats ss 20x10ss 25x10ss 30x10ss
over and back press ss 65x10 ss65x9 ss65x9
standing calf raise ss 155x10(10)10)ss 175x10(10)(10)ss 195x10(10)(10)ss 175x10(10)10)ss 175x10(10)(10)ss
v ups ss x10/5

done for the day. not a bad session today. the higher rep ranges on the press were a challenge right out of the gate and i had a hard time picking jumps so i didnt lose volume. i probably could have squeezed another 10-15lbs in but i didnt have anyone besides the mrs to hand weights off today so i went conservative. it was still a pretty brutal session though.


meal 1
protein cakes w/sugar fee jelly
intra workout
2 scoops intra md
meal 2
16oz tilapia
2 tblspn coconut oil
meal 3
16oz tilipia
meal 4
16oz chicken casserol w/broc and cheese
meal 5
16oz turkey
1/2 bag broc
1/2 cup sour kraut

didnt feel like a good cheat yesterday so i am having a small slice of vanilla pound cake. it only has 10g of sugar in it and has 4g of fiber so it really isnt that bad of an addition. i also dropped a carb from one meal to semi accomadate the additional cals that it brings in

[guns01]

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

today:

legs(not at my regular gym)
10 min treadmill warmup
roller work and stretching
lying leg curls 4 sets of 10 (warmups) 8sets of 10ss (i have no idea how heavy these were because the numbers were completely gone. i did 15 plates for 6 of the 8 sets though) very awkward machine
glute kickbacks on cable machine ss 8sets of 8 (no glute blaster machine here so i improvised) made my lower back tighten up like it was cool also
free squat machine 45x10 90x10 130x8 170x8 230x8 270x8 290x8 ds290x6 230x5ds 190x4ds 130x5 (drop set was done super super slow motion on the neg and positive really hammering them)
leg extension ss again no clue of the weights but about half the stack 3sets of 6 with a 3 sec squeeze at the top ss
sissy squats ss 3sets of 6
standing one leg leg curls 40x15 50x15 50x15
roller work and stretching

done for the day. ok, we did a recon and found the required squat machine for today's workout so i didnt have to try it with balancing a regular squat. the downside was that all the numbers were worn off of all the machines and they didnt have a butt blaster. either way, the squat machine was pretty sweet and felt 10x heavier than the weights listed on the plates. we tore legs up today big time even though i have absolutely no clue how heavy most of the movements were haha. knee fells pretty good and back is pretty tight but not painful. very very nasty pumps today


meal 1
protein cakes w/sugar fee jelly
intra workout
4 scoops intra md
meal 2
16oz tilapia
2 tblspn coconut oil
meal 3
16oz tilipia
meal 4
16oz bbq chicken
8oz baked potato
meal 5
8oz turkey 8oz steak
1/2 bag broc
1/2 cup sour kraut

[guns01]

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

today:

chest/delts/calves/rehab (secondary)
10 min treadmill warmup
roller work/stretching
ng machine press 80x10 100x10 120x10(warmups) 165x11 165x10 165x8 165x7 165x6 (these were done super slow with max muscle tension. they hurt like a ***** too)
sm decline press 185x6 225x6(feeders) 245x8 245x8 245x8 245x8
machine flyes ss 90x10ss 105x10ss 120x10ss
reverse peck deck ss ss90x15 ss90x15 ss90x15
stretch pushups ss x11ss x10ss x9ss (lost one rep per set haha)
db lats ss ss20x10 ss25x10 ss30x10
db front raise ss 20x8ss 25x8ss 25x8ss
standing calf raise ss ss175x20(20) ss150x20(20) ss135x20(20) the second number is partials out of the bottom and i freaking lost a plate each set cause i was failing in the 17-18rep range.
roller work/stretching

done for the day. started the day off with my rehab stuff. internal e stim, needling and graffing. yep it hurt like it was cool but i feel better each time so something is working very well. i also got a really good fast secondary chest and shoulders in today. pump was unreal and my weight choices were pretty much on point. overall great day and nice end to the week. we got this secondary workout done in about 55 minutes total.


meal 1
protein cakes w/sugar fee jelly
intra workout
2 scoops intra md
meal 2
16oz tilapia
2 tblspn coconut oil
meal 3
16oz tilipia
meal 4
16oz steak
8oz baked potato
large green salad w/fat free jalepeno ranch
meal 5
16oz turkey
1/2 bag broc
1/2 cup sour kraut

[guns01]

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

Would love that turkey lasagna recipe if ur able bro. Even if I can't eat it now would be a great addition for after the competition.

i will get it over to you. it is quite tasty to be made with turkey

[gusto77]

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

Seriously?

I've got to see the day when any human has as crazy freaky hams as guns. I'll be reporting back with first HAND experience on this one in 6 weeks. gusto must really be killing it for this report. Apparently 2 heads are better than one, great coach + great student = success.

Awesome coach! Would not look the way I do without guns

[LittleTom]

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

I've been slowly reading this for the past few days and it is really inspiring. Your diet alone says it all and that is taking nothing away from your workouts. Really great stuff.

[gusto77]

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

today:

legs/calves(secondary)
10 min treadmill warmup
roller work/stretching
lying leg curls 60x10 70x10 80x10 90x10(warmups) 100x12 110x10(5) 120x8(5)(1) sec work set had 5 forced negs 3d work set had 5 forced negs and 1 20 sec iso hold at the bottom
leg press 1pps x10 all the way up to 10pps (the rest period was only long enough for partner to go. 10pps x18 9pps x20 8pps x22 7pps x25 6pps x30 5pps x35 4pps x40 3pps x45 (the rest was same on these as well)
elevated db lunges 30x10/4
sissy squats x17 x15 x14 x11
seated calf raise ss 50x10ss 75x10ss 100x10ss 125x10ss 10sec hold in the stretch before moving on in ss
standing calf raise ss ss155x10 ss160x10 ss175x10 ss190x10 10sec hold in the stretch on these as well
roller work/stretching

done for the day. for a secondary day this was an absolute brutal day. so brutal that i was pouring sweat out of my hoodie and leaving puddles on the floor everywhere i stood still haha. the pump in my quads was so bad from the leg press that i had to take a few minutes before starting up the lunges. i could have went way heavier on the lunges but my forearms were cramping a bit and even wrapped i had issues holding weight. knee got a little irritated early on but once good and warm no issues at all. it is bruised all to hell though and quite tender to touch. i will be trying out a little interval cardio tomorrow as per my therapist to see if it gets the area fired up and tight again. going to be another nasty workout again tomorrow also

meal 1
protein cakes w/sugar fee jelly
intra workout
3 scoops intra md
meal 2
16oz tilapia
2 tblspn coconut oil
meal 3
16oz tilipia
meal 4
turkey lasagna w/quinoa noodles
meal 5
16oz chicken
1/2 bag broc
1/2 cup sour kraut

Would love that turkey lasagna recipe if ur able bro. Even if I can't eat it now would be a great addition for after the competition.

[guns01]

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

today:

back/bis/tris/abs (secondary)
10 min treadmill warmup
roller work/stretching
hs iso rows 45x10/3(warmups) 90x12 115x10 135x8 135x8(1) last set had a 30 sec hold in full stretch
sup grip med pulldowns 100x8 120x8 140x8 160x8
db pullovers 65x10 75x10 85x10
t bar deads 75x5 100x5 125x5 125x5 125x5
one arm db rows 100x8 110x8 115x8 (little back tweak again)
spider curls 65x10 85x10 85x10
incline db curls 25x8 25x8 25x8
bb curls 50x8(6) 60x8(6) 70x8(6) bottom end partials on second number
v bar cable pressdowns 100x10 110x10(warmups) 120x10 130x10 140x10 150x10 160x10 170x10 180x10 190x10 (these were done back to back as soon as partner went)
lying tri extensions (done on pullover machine 150x5(feeler set) 300x10 250x14 205x17
machine crunches 60x20/4
roller work and stretching

done for the day. this workout seemed like it took forever but it really didnt take that long. it wore me the hell out. i got a little twinge in my lower back again while doing the db rows even with my belt on damn it. not as bad as last time at all but i still hit the chiro up today for my weekly visit. no issues with it so far so hopefully it really wasnt that bad. this has been a brutal week of training so to speak. if i dont see some gains off of this programing i will just have to hang it up lol. over all i am feeling pretty damn good though.


meal 1
protein cakes w/sugar fee jelly
intra workout
3 scoops intra md
meal 2
16oz tilapia
2 tblspn coconut oil
meal 3
16oz tilipia
meal 4
16oz buffalo chicken w/ a small bit of fat free ranch
8oz red potatoes
meal 5
16oz ground turkey
1/2 bag broc
1/2 cup sour kraut

[MOUNTAIN-MAN]

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

Killer day sr

[guns01]

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

today:

legs/calves(secondary)
10 min treadmill warmup
roller work/stretching
lying leg curls 60x10 70x10 80x10 90x10(warmups) 100x12 110x10(5) 120x8(5)(1) sec work set had 5 forced negs 3d work set had 5 forced negs and 1 20 sec iso hold at the bottom
leg press 1pps x10 all the way up to 10pps (the rest period was only long enough for partner to go. 10pps x18 9pps x20 8pps x22 7pps x25 6pps x30 5pps x35 4pps x40 3pps x45 (the rest was same on these as well)
elevated db lunges 30x10/4
sissy squats x17 x15 x14 x11
seated calf raise ss 50x10ss 75x10ss 100x10ss 125x10ss 10sec hold in the stretch before moving on in ss
standing calf raise ss ss155x10 ss160x10 ss175x10 ss190x10 10sec hold in the stretch on these as well
roller work/stretching

done for the day. for a secondary day this was an absolute brutal day. so brutal that i was pouring sweat out of my hoodie and leaving puddles on the floor everywhere i stood still haha. the pump in my quads was so bad from the leg press that i had to take a few minutes before starting up the lunges. i could have went way heavier on the lunges but my forearms were cramping a bit and even wrapped i had issues holding weight. knee got a little irritated early on but once good and warm no issues at all. it is bruised all to hell though and quite tender to touch. i will be trying out a little interval cardio tomorrow as per my therapist to see if it gets the area fired up and tight again. going to be another nasty workout again tomorrow also

meal 1
protein cakes w/sugar fee jelly
intra workout
3 scoops intra md
meal 2
16oz tilapia
2 tblspn coconut oil
meal 3
16oz tilipia
meal 4
turkey lasagna w/quinoa noodles
meal 5
16oz chicken
1/2 bag broc
1/2 cup sour kraut

[Trixie]

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

Seriously?

I've got to see the day when any human has as crazy freaky hams as guns. I'll be reporting back with first HAND experience on this one in 6 weeks. gusto must really be killing it for this report. Apparently 2 heads are better than one, great coach + great student = success.

[gusto77]

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

yesterday:

well yesterday was a completely wasted day and i screwed gusto out of a workout entirely. my programing for the week didnt come in to me until he had all ready left and made it home. so it was an unplanned day off. i suppose it was a good thing because my hams glutes and hips are freaking nasty sore and worn out from saturday's training session. gusto and i at least killed it sat and sun big time. just wait till he unveils the completed package. at 6 wks out he is well ahead of sched, muscle bellies are nice round full and detailed. the funny thing is you can see them through his clothing including the seperation haha. his calves are also pretty nasty also and he may have better detail in his hamms than i do.
as for me other than being sore, everything actually feels pretty good. knee is still a little sore but i am accepting it but dreading having it beating up tomorrow. this weeks programing looks extra extra nasty. got legs back and chest and shoulders all twice.


meal 1
protein cakes w/sugar fee jelly
meal 2
16oz ground turkey
2 tblspn coconut oil
meal 3
16oz ground turkey
meal 4
16oz ground turkey
meal 5
16oz turkey

i did have 50g of carbs because it was supposed to be a training day but those are all i had for the day

No worries at all brother got a really decent arm workout in that night and like I said my feelings weren't hurt anyway I was drained LOL

[guns01]

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

Beat you up.

I want to see what this Doc looks like that gets to beat up on guns every week. She better be hot or at least cute. LOL
~Trixie~

sad thing is she is a little 90lb tiny thing. i dread going in there every single time. those tools freaking hurt haha, not a big fan of the needles to much either