Follow Along G's Run to the NA's

[guns01]

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

today:

arms/prehab/rehab/therapy/cardio
10 min treadmill warmup
rope pressdowns 60x12 70x12 80x12 90x12(warmups) 100x12ss 110x12ss 120x12ss 120x12ss
cross body cable extensions ss40x10 ss45x10 ss45x10 ss45x10 (got freaking heavy quick)
bench dips ss x8/4ss
lying db extensions ss35x8 ss40x8 ss35x8 ss35x8 (had to drop back down cause i wouldnt have hit my reps. unfortunately 35 was actually a struggle at that point)
bb curls 30x10 40x10 (warmups) 60x8ss 70x8ss 80x8ss 80x8ss
db hammer curls ss25x8 ss30x8 ss30x8 ss30x8
ez bar preachers 95x8/4ss
ez bar reverse curls ss75x12/4
roller work
15 min stepmill intervals (2slow 1 fast)
banded walking x20/3
banded tkd knee bends x25/3
roller work

done for the day. nice nasty painful pump today. got it all done in about an hour and 10 minutes. as for therapy, it was super nasty brutal and i am beat down and sore as hell. bruised like a champ but even though the quad is beat down the knee actually feels pretty good. hoping to squat some good weight this weekend to test it out a bit.


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
turkey lasangna w/fat free cheeses quinoa noodles and sugar free sauce. (it hits my macros for this meal)
meal 5
16oz turkey
1/2 cup sour kraut
1/2 bag broccoli

[guns01]

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

yesterday:

cardio/rehab/prehab (boring)
roller work
15min stepmill intervals (2slow 1 fast)
banded clams x20/3
banded walking x20/3
tkd banded knee bends x25/3
roller work

done for the day. nothing special to note at all today.


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

[gusto77]

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

Those twix eggs are the shit. This weekend sucked for me but I made it through. Also seeing you with a different avatar after all this time is weird lol

[guns01]

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

today:

back/rehab/prehab/cardio
10 min treadmill warmup
hs iso pulldowns 35x10/3 (warmups) 50x8 70x8 90x8 ds90x8ds 70x8ds 45x10(with a stretch after each rep)
meadows rows 45x8 70x8 90x8 115x8 (last set was freaking heavy)
db pullovers 50x12 55x12 60x12 65x12
chest supp rows 100x12 110x12 120x12 120x12
roller work
15 min stepmill intervals 2min slow 1min fast
banded walking x20/3
banded clams x20/3
tkd banded knee bends x25/3
roller work

today was another thearpy day and it was another brutal painful session with the main focus being on the it band and outer sweep. she graffed the entire quad and half the ham worked the entire knee did some dry needling and internal e stim. then after that torture it was to the gym for a good back day. we got it all knocked out in about an hour and 20 minutes so the pace was pretty quick and that kept a good pump going. overall good day


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 grilled chicken
meal 5
16oz turkey
1/2 cup sour kraut
1/2 bag broccoli

[guns01]

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

yesterday:

chest/delts/prehab/rehab
10 min treadmill warmup
sm decline 95x15 115x15 135x15(warmups) 155x20 175x20 205x20 225x15 ds 275x6ds 185x9ds 135x33(this set was wide and bottom end partials)
ng machine press 80x12 90x12 100x12 100x12(20) last set had 20 partials out of the bottom)
incline db press 65x8 75x8(feeder sets) 80x8 75x8 75x8 75x8 (barely got 80 for 8 on my first set so i had to drop down for the other 3)
machine lats 105x10(10) 105x10(10) both had bottom end partials after full reps
reverse pec deck rear lats 75x20/4
bb front raise 40x12 40x12
seated db lats 15x10 20x10 20x10 20x10.

today was a pretty good day overall. my lower back is a tad bit sore from yesterday but everything else feels pretty good. it is also the first easter in 10 years that i havent actually been in full prep for a show and i saved my cheat for today. i didnt go stupid crazy but i had a couple treats along the way. i have my dreaded knee thearpy today so i get to get beat up nicely.


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
bbq bacon cheeseburger
fries
very small slice of coconut cake
4 roasted marshmellows
1 twix easter egg
meal 5
16oz turkey
1/2 cup sour kraut
1/2 bag broccoli

[guns01]

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

today:

legs/rehab/prehab
10 min treadmill warmup
tkd banded knee bends
roller work
seated leg curls 90x12 105x12 120x12(warmups) 135x12 150x12 165x12 ds180x12 150x8 120x8
dead stop leg press 270x8 360x8 450x8 540x8 630x8ds 450x8ds 360x23 (only slight pain on first set or 2 and then nothing)
front squats 135x8 155x8 185x8 (no pain at all)
bulgarian split squats (went bodyweight only as precaution) x8(1)x8(1)x8(1)x8(1) this was 8 reps 8 sec iso hold then 8reps and so on
db stiff leg deads 50x8 65x8 65x8 70x8

done for the day. felt really good but still really didnt push it to far. pain was non existent once i got good and warmed up so i am guessing it is healing up really well. hopefully in the next 2-3wks i can be back it wide open and moving some good weights and growing again.


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 shredded chicken
1 1/4 cups basmatti rice
broccoli
meal 5
16oz turkey
1/2 cup sour kraut
1/2 bag broccoli

[guns01]

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

I miss my ugly beast. Cadbury nerd is OK for a couple days but I want my invincible ugly beast man back. Used to hate that avatar but now I want HIM back.
~Trixie~

funny thing is i didnt put up either one of them. i think fuzo did the ugly one and baby1 did the other cause i am special

[Trixie]

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

I miss my ugly beast. Cadbury nerd is OK for a couple days but I want my invincible ugly beast man back. Used to hate that avatar but now I want HIM back.
~Trixie~

[guns01]

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

today:

back/rehab/prehab/cardio(secondary)
10 min treadmill
roller work
giant sets
sm bent rows 115x10/3(warmups) 185x8gs 255x8gs 255x8gs 255x8gs
db pullovers gs 45x8gs 50x8gs 55x8gs 60x8gs
bent over db rows gs 50x8gs 55x8gs 60x8gs 65x8gs
banded face pulls gs x8/4
hangs 4 sets till failure
tri sets
one arm sup pulldowns 50x8ts 60x8ts 60x8ts 60x8ts
ng machine pulldowns ts 120x8ts 120x8ts 120x8ts 120x8ts
low cable rows ts 100x8 ts120x8 ts120x8 ts120x8
20 min stepmill cardio (lss)
banded walking x20/3
tkd banded knee bends x25/3
roller work

done for the day and last day of my deloading. so i went in with a different secondary back workout planned and went straight into this one without even thinking about it until 3sets deep. the gym was insanely crowded because of the holiday so i had to substitute a movement because i had zero freaking patience to wait. all in all a very good workout overall and i felt pretty good once it was done.


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 ground beef
1 1/4 cups basmatti rice
meal 5
16oz chicken
1/2 cup sour kraut
1/2 bag broccoli

[guns01]

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

OK, I finally looked up these rehab moves you are doing. I just want to laugh and cry at the same time. Looks like the Tuesday 'Silver & Fit' class. You really are willing to do ANYTHING to keep making progress. Sharing this can really help a lot of guys who constantly put off real rehab. You have figured out that when you are injured you must get well before you are able to continue on your regular program. I never stop learning from your thread, thanks a million.
~Trixie~

what's funny is that i didnt know that i had issues with my glutes firing properly and it was causing tightness in my it bands and knees when i trained. so she gave me those movements to strengthen the areas and learn to make them fire properly. what i did when i originally got hurt is take a look at articles written by power lifters and their injuries and how they bounced back from them. i figure if they can squat and do what they do it can help me get back to it twice as fast as having work done in a clinic solo. those techniques they use to break the stuff up and get it healing faster are crazy crazy painful haha. i may get my entire back done after my leg is good to go. it is supposed to aid in growth as well

[Trixie]

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

OK, I finally looked up these rehab moves you are doing. I just want to laugh and cry at the same time. Looks like the Tuesday 'Silver & Fit' class. You really are willing to do ANYTHING to keep making progress. Sharing this can really help a lot of guys who constantly put off real rehab. You have figured out that when you are injured you must get well before you are able to continue on your regular program. I never stop learning from your thread, thanks a million.
~Trixie~

[guns01]

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

today:

cardio/rehab/prehab (boring)
roller work
30min stepmill (lss)
banded clams x20/3
banded walking x20/3
tkd banded knee bends x25/3
roller work

done for the day. nothing special to note at all today.


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

[guns01]

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

Sorry to hear you are hurting BUT you will be as good as NEW soon
~Trixie~

i told her when she was doing it that i didnt care how bad it hurt as long as it speed the process up. i think she got a little to motivated when i said lets get aggressive cause i got muscle to build

[Trixie]

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

Sorry to hear you are hurting BUT you will be as good as NEW soon
~Trixie~

[guns01]

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

today:

arms/prehab/rehab/cardio(deload)
10 min treadmill warmup
incline db curls 15x10/3 20x10 25x10 30x10 30x10
standing ez curls 105x10/4
machine preachers 50x10/3
vbar pressdowns 100x25 140x25 150x20 150x20
overhead cable extensions 100x20 120x20 140x20 140x20
one arm overhead db extensions 25x10/3
roller work
20min stepmill (lss)
banded walking x20/3
tkd banded knee x25/3
roller work

on the tricep work i am trying to hammer my outer heads a little bit, so i am doing half the reps with elbows flared out and away from the body and the other half in tight and normal. these are deload workouts but i am still trying to stimulate pumps in areas i am trying to hit. i also went in to the doc for treatment on the knee again today. all i can say is i got the crap beat out of me. i had dry needling done, then muscle scraping and then needled electro stims. the needle in electro stims hurt like a mother. the scraping wasnt bad at all until later on after i got all the waste product out of the area and now it is sore as hell lol. i get the joy of having it done twice a wk for a few weeks to try and speed up the recovery process.


meal 1
16oz tilapia
meal 2
16oz tilapia
1/4 cup cream of rice
meal 3
protein cakes
meal 4
16oz turkey meatloaf
8oz mashed red potatoes
meal 5
16oz chicken
1/2 cup sour kraut
1/2 bag broccoli