Follow Along G's Run to the NA's

[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.

[guns01]

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

[guns01]

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

You are a true insperation mr. Gunns

thank you sir. i got about 10-20lbs to come down and then i will start up a fresh new off season again.

[MOUNTAIN-MAN]

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

You are a true insperation mr. Gunns

[guns01]

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

today:

arms/rehab(no prehab work today)
10 min treadmill warmup
roller work and stretching
seated db curls 15x10 20x10/2(warmups) 25x8 30x8 30x8+5 bottom end partials
machine preacher curls 50x10 60x10 70x10 70x10+5 5 forced reps on last set
standing bb curls 60x8+5 70x8+5 80x8+5
seated hammer curls 25x10 30x10 30x10
rope pressdowns 80x10 90x10 100x10 110x20 120x16 140x11 150x10
seated overhead rope extensions 110x12 120x12 120x10 10 sec stretch after each set at the bottom
machine dips i did 2 sets to failure with the plates all jacked up ds 230x9ds 180x10ds 90x14
roller work and stretching

done for the day. i didnt do any prehab or rehab stuff other than stretching and rolling today. my glutes hams and low back are sore as hell and i still have a slight twinge in the left side low back and left hip. so i gave the bad boy a day off to rest a little bit. arm day was arm day. stupid painful pumps as usual but i actually felt really good and strong today even though this is day 5 in a row with no day off yet. i got therapy tomorrow so i am of course dreading the crap out of that pain. should give me a good squat this weekend cause i have 2 days back to back of work being done. oh joy!!!!!!!!!!!!!!!!!!!!!!!!!


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 steak
8oz sweet potato
meal 5
16oz turkey
1/2 cup sour kraut
bag of broccoli

[guns01]

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

Looks pretty good for a Rehab session. I better step it up. Thanks for the motivation.
~Trixie~

just the band work stretching and rolling is rehab and prehab stuff. the rest is an additional leg day for this week. new programing started up for me so it's going to be interesting haha

[Trixie]

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

Looks pretty good for a Rehab session. I better step it up. Thanks for the motivation.
~Trixie~

[guns01]

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

today:

legs(secondary)/abs/calves/rehab/prehab
10 min treadmill warmup
roller work/stretching
seated leg curls 90x10 105x10 105x10 120x10(warmups) 165x10/6 (about 45sec rest each set)
glute kickback machine 6pps x8 8pps x8 9pps x8 10pps x8
leg press 270x6 450x6(feeder set) 630x15/5 (45secs rest between each set)
hip abductor work to the front 70x12 80x12 90x12
standing calf raise 115x10 135x10 155x10 175x10 195x10
standing crunches 25x25/4 (did 10 sec vacuums between sets)
banded walking x20/3
banded tkd knee bends x25/3
roller work and stretching

done for the day. yep 2 leg days in one week, yikes. great day in though with a really good pace and pump. i prefer this to having to do cardio, so this is a nice change of pace. knee is a little tender still and had a back adjustment early this am. back actually feels really good today right now. hips and glutes are pretty tight though.


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

[guns01]

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

today:

back/calves/abs/prehab/rehab
10 min treadmill warmup
roller work/stretching
sm bent rows 135x8 185x8 185x8(warmups) 225x8/4
sup mag grip low rows 100x15 140x12 160x11 200x10
db pullovers 65x8 75x8 80x8 85x8
v bar stretch pulldowns 120x8 140x8 160x8
hypers x20/3
seated calf raise 50x10 75x10 100x10 125x10
standing crunches no clue what the weight stack is but i did 3sets of 20
banded walking x20/3
banded tkd knee bends x25/3
roller work and stretching

done for the day. great session in today and kept the belt on all the way up to hypers. back is a little tender but not stiff at all so i am good to go for the most part. we will be changing up our training a smidgeon here now so let the craziness begin. got legs again tomorrow yeah boy.


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