Follow Along G's Run to the NA's

[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

[Trixie]

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~

[MOUNTAIN-MAN]

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

Wish I could eat like u brother

[guns01]

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

today:

back/calves/rehab
10 min treadmill warmup
roller work/stretching
ng mag grip low rows 100x10 120x10 140x10(warmups) 160x16 180x12 180x10 200x9 220x9
sup grip one arm pulldowns 50x10 60x10 60x10 60x10
t bar deadlifts 75x10 100x10
db pullovers 60x10 70x10 80x10
swiss bar pulldowns 120x12 140x10 160x8 180x6
hypers x20/4
standing calf raise 135x10 150x10(warmups) 195x10(25)/3 180x10(25) second numb is bottom end partials after each set. also had to drop weight on last set because i couldnt get a full contraction at the top
roller work and stretching

done for the day. got a really good back session in today. i went pretty heavy and got a really good pump going early on. no lower back issues at all really other than a little sore, even the hypers didnt irritate it to bad. had my therapy today also. it is healing up really well according to the doc. i made my clomplaints about when and where it is tightening up still and then she went to work on beating my leg up haha. she worked my entire ham and inner thigh today as well as the usual stuff. i have a ton of scar tissue and adheasons in my hammie so that was super painful. you can actually hear it popping as she runs the tool across the area. that hurt pretty good.


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

[guns01]

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

[LittleTom]

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

Solid workout brother. Picking up some good meals from you too.

[Trixie]

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

Looks like a great day in the gym and it's always more challenging when you have a new partner. You both work harder when you're together, LOL
LOVE ~Trixie~

[guns01]

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

today:

chest/delts/tris/calves
10 min treadmill warmup
roller work
incline db press 25x8 45x8 65x8 85x8 105x8 110x8 115x8
sm incline press 135x15 165x15 195x15 215x15 225x10
machine flyes 120x12 135x12 135x12
assist machine dips(100) x17 x15
bent over db lats 20x20 25x20 25x20
db lats 25x10 30x10 35x10
rope pressdowns started at 35 and did sets of 10 all the way to the bottom of the stack. only rested long enough for gusto to do his set
standing calf raise 2 warmups 4 sets of 10. i think we worked up to around 250 or so on these

done for the day. nasty silly session today. able to push a little more weight than usual with gusto here to hand off db with. going to be a sore couple of days most likely. calves are beat up pretty good and legs are a tad bit sore. knee is a little tender again today but way better than the past few weeks. been slacking on the prehab and rehab stuff to keep the gym time reasonable also and to let my hips recover. we blew through today's workout pretty freaking fast also considering we went so heavy.


meal 1
protein cakes w/sugar fee jelly
intra workout
2 scoops intra md
meal 2
16oz ground turkey
2 tblspn coconut oil
meal 3
3 all beef angus dogs on buns w/ sour kraut (equal out to 60g total carb)
meal 4
16oz ground turkey
meal 5
16oz turkey

went a little low on cals and carbs today due to lack of cardio

[guns01]

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

today:

legs
10 min treadmill warmup
roller work
seated leg curls 90x10 105x10 105x10(warmups) 165x10 180x10 195x10 195x10 195x10 195x10
squats 135x8 135x8 185x8 225x8 275x8 315x8(wraps) 405x8(wraps) knee actually was a little tender but good
leg press 3pps x6 4pps x6 5pps x6 6pps x6 7pps x6 8pps x6 9pps x6 10pps x6 ds 10pps x6 9pps x6 8pps x6 7pps x6 6pps x6 5ppps x6 4pps x6 3pps x20
glute kickback machine ss 1/2stack x8ss 3/4 stack x8ss full stack x8ss
bb lunges ss ss80x8 ss80x8 ss110x8 (knee felt pretty good here as well no wraps)
toe press 4-5 warmups finding weight 250x10/5 w/10sec holds in the stretch position each set and partials added to failure on 5th set

done for the day. got a good session in with gusto today. we moved some pretty good weight and trashed the legs pretty freaking good i would say. calves are def smoke checked. knee didnt give me any serious issues today to note. it is a little bit sore and i had a little pain when trying to get full speed explosion on the squats. this is the part the therapist is trying to get fixed. i wrapped both 315 and 405 just be safe and keep it as stable as possible.


meal 1
16oz tilapia
meal 2
protein cakes w/sugar fee jelly
intra workout
3 scoops intra md
meal 3
16oz turkey meat loaf
meal 4
12loz ground beef on buns w/gouda cheese
some crazy shredded chicken and cheese dip with tortillas(didnt eat much maybe 3-4oz of each)
3 marshmellows

[guns01]

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

yesterday:

rehab only day:

today was just a doc appointment and a day off for me. that was 8 straight days of training so i am pretty sure i needed a little bit of a rest haha. the doc tried some new stuff on me the day before and yesterday. so she worked on some different areas and hooked up internal e stims on the outside of my knee and then on both sides of my knee. that along with the scrapping and dry needling. i actually left feeling pretty good. so we may have figured out what areas to work to get me 100%. got a heavy squat and press day coming up so that will be the best indicator. the tissues yesterday were much smoother and easier for her to work on. so a lot of the binding and scar tissue has been broken up. yes it is still pretty painful but nowhere near as bad as it was the first few weeks of doing it. the area that was super irritated and super tender to touch isnt very sore at all anymore either. i hope we have this pig greased up cause getting abused in the torture room is getting old. being bruised up isnt to fun either haha. back also feels really good today as well as the hips.


meal 1
16oz tilapia
meal 2
16oz turkey
meal 3
16oz tilapia
meal 4
16oz grilled chicken
meal 5
16oz turkey
1/2 cup sour kraut
bag of broccoli

[guns01]

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

Never noticed you did secondary chest/ felt workouts before.

new programing started this week. the focus will shift from time to time with the main point of emphasis being on back and chest

[gusto77]

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

today:

chest/delts/rehab work (secondary)
10 min treadmill warmup
roller work and stretching
machine press 80x10 90x10 100x10(warmups) 120x10 140x10 160x10 180x10 ds200x10 150x7 120x5+27 bottom end partials
machine flyes 75x10 90x10 105x10 120x10+5(1)(22) last set was 10 full reps 5 forced reps 1 7sec isohold at the bottom and ended with partials to failure out of the bottom
db bench press semi ng 65x14 65x11 65x10
dips ss x17ss x12ss
stretch pushups ss x11 ss x9
reverse peck deck flyes 60x20 75x15 90x12 105x10
db lat ss 20x10ss 25x10ss 30x10ss 35x10ss
over and back press ss65x10 ss65x10 ss65x10 ss65x10
banded walking x20/3
banded tkd knee bends x25/3
roller work and stretching again

done for the day. great workout today. good pump and the tempo was super fast. moved some pretty good weights especially since we were only getting about 30-45sec rest between sets. my shoulders def dont care to much for peck work on dips and neither does my elbow tendon haha. did another therapy session today which went pretty well. no where near the amount of scar tissue and adheasons grinding when getting scraped. she worked a different area of the knee as well as the bad part. i have another session tomorrow and we should be able to gauge how much it is helping this weekend. since i jacked my back i havent done any cardio trying to let it heal and i have a feeling that is helping my knee recover a bit as well


meal 1
16oz tilapia
meal 2
protein cakes w/sugar fee jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz bbq chicken
1/4 cup cream of rice w/sugar free syrup
meal 5
16oz turkey
1/2 cup sour kraut
bag of broccoli

Never noticed you did secondary chest/ felt workouts before.