Follow Along G's Run to the NA's

[stevekern]

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

today:

arms/calves
10 min treadmill warmup
sb pressdowns 80x25 90x25 100x25/2 (warmup)
incline db curls 15x15/2(warmup) 25x15 30x15 35x12(15) 40x10(1)
ez bar preachers 65x15/3 55x15/2
sb pressdowns 120x30 150x30 170x30(5)(1) 190x30(10)(1)
lying db extensions 35x8 40x8 50x8 60x8
occluded vbar pressdowns 80x30 80x30 120x27 120x19
occluded toe press 210x20 210x18 210x15 210x12

done for the day. great session today with a super silly nasty pump with the occluded stuff. we got gusto down here training with us for the next few days getting silly. so it should be a pretty good ending to the week.


meal 1
16oz sirloin steak w/a1
1 cup grits
meal 2
100g whey/casine shake
intra workout meal
2 scoops intra md w/ gallon water
meal 3
16oz sirloin steak
8oz sweet potatoe w/brown sugar and cinnamon
2 tb; spn coconut oil
meal 4
16oz ground turkey meatloaf
2tbl spn coconut oil

This occlusion training can be pretty rough on the kidneys! http://www.ergo-log.com/blood-flow-r...s-muscles.html

[guns01]

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

today:

chest/delts
10 min treadmill warmup
machine press 120x8 135x8 150x8 165x8 180x8 195x8 210x8 225x8
incline press 135x6 155x6 185x6 205x6 225x6 245x6
bench press 135x5 185x5 205x5 225x5 255x5
incline fly w/manual resistance 50x10(35x6)/2
bent over db lats w/swings 15x15(10) 20x15(10) 30x12(10)
lat db swings 50x20/3
seated db press 40x8 50x8 60x8

done for the day. neck is quite a bit better but still not 100% back to normal. i am hoping to wake up to it being good because tomorrow is supposed to be heavy back day. fingers crossed and ice packing the hell out of it today. chest and back was a good session and moved some good weight without losing speed till the end.


meal 1
16oz top round steak
2tblspn coconut oil
meal 2
protein cakes
intra workout meal
2 scoops intra md w/ gallon water
meal 3
16oz turkey meatloaf
8oz sweet potato
meal 4
16oz salsberry steaks
8oz mashed potatoes
meal 5
16oz ground turkey meatloaf
2tbl spn coconut oil

[guns01]

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

today:

supposed to be a chest/delt day but i am taking it off. my neck is so freaking jacked up i cant pinch my shoulder blades together in order to work chest. so i decided to take today as an off day to try to get it rested up and loosened back up. i am icing and using pain cream to try to get it back in order. this is a shitty neck trap crick or whatever you want to call it but it sucks bad

[gusto77]

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

Thank again brother for all the schooling. Learned a ton and had a blast!

[guns01]

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

today:

legs
10 min stepmill warmup
rumble roller work
lying leg extensions 60x15/2 70x15 80x15(warmups) 100x15 110x12 120x10 140x8 ds140x8ds 100x8ds 80x8
leg press 180x10 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x10 990x10 1080x10
sm lunges 135x10 155x10 175x10/2
occluded leg extensions 75x15x15x15x15 (30 sec break in between sets)
sl deads 95x10 145x10 195x10 245x10

done for the day and freaking absolutely smoked. that was one hell of a brutal workout today. gusto hung in there and hit all the exact same numbers and weights that i did, so that puts him up there in super beast mode status. he actually hung and didnt quit like damn near everyone else does, so my hats off to the man. he actually did it while a tad under the weather so that is even more impressive. he will be tearing the stage up here in the near future for damn sure. only thing i have to note other than my legs are wrecked is i have a jacked up neck that is absolutely killing me. went out to diner and was looking down at a menu and it just locked up and has been killing me ever since. hopefully it relaxes and eases up soon cause this is horrible. i also tried a new sleep product from blackstone labs called Anesthetized. this stuff is no joke and works freaking awesome. i only took one serving and could have prob moved up another half serving but it put me down pretty good with a single.


meal 1
protein cakes
meal 2
100g whey shake
intra workout meal
2 and a half scoops intra md w/ gallon water
meal 3
16oz turkey meatloaf
8oz sweet potato w/ brown sugar and cinnamon (i need it bad haha)
meal 4
supposed to be a cheat but i will prob have chicken instead
meal 5
16oz ground turkey meatloaf
2tbl spn coconut oil

[Trixie]

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

you guys know where we are and we never leave. you are always welcome anytime. as for poor gusto, he is doing a full fledged leg session tomorrow haha

Wish I was there but since Body Pump kicked my butt today glad I have a reprieve from the torture. Have fun and make sure he can get back home without being crippled.

[guns01]

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

Hope he busted you up gusto. I had a great time when he worked me out too. life is great when you get to train with the BEST of the BEST. Thanks guns for all your time and attention and secrets.
~Trixie~

you guys know where we are and we never leave. you are always welcome anytime. as for poor gusto, he is doing a full fledged leg session tomorrow haha

[Trixie]

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

Great session today man. Love learning new things.

Hope he busted you up gusto. I had a great time when he worked me out too. life is great when you get to train with the BEST of the BEST. Thanks guns for all your time and attention and secrets.
~Trixie~

[guns01]

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

today:

back/abs
10 min treadmill warmup
rumble roller work
sm bent rows 95x10/2 135x10(warmups) 185x8gs 235x8gs 285x8gs 335x8gs
db pullovers 45x8gs 55x8gs 65x8gs 75x8gs
db bent rows 40x8gs 55x8gs 70x8gs 85x8gs
banded face pulls (green) gs x8/4
one arm sup pulldowns 40x8ts 50x8ts 60x8ts 70x8ts
partial pulldowns 70x8ts 80x8ts 80x8ts 70x8ts
ng machine pulldowns ts120x8
lying leg raises x10/4
cable crunches 30x10 50x10/3

done for the day. got a great secondary back day in today. nice and heavy with a real good pump. low back is a tad still tender but other than that everything else is good and feels awesome



meal 1
protein cakes
meal 2
100g whey shake
intra workout meal
2 and a half scoops intra md w/ gallon water
meal 3
large meat lovers pizza 3 monster slices
meal 4
out to eat. prob going to be a big cheese burger and fries.
meal 5
16oz ground turkey meatloaf
2tbl spn coconut oil

[gusto77]

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

Great session today man. Love learning new things.

[guns01]

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

today:

arms/calves
10 min treadmill warmup
sb pressdowns 80x25 90x25 100x25/2 (warmup)
incline db curls 15x15/2(warmup) 25x15 30x15 35x12(15) 40x10(1)
ez bar preachers 65x15/3 55x15/2
sb pressdowns 120x30 150x30 170x30(5)(1) 190x30(10)(1)
lying db extensions 35x8 40x8 50x8 60x8
occluded vbar pressdowns 80x30 80x30 120x27 120x19
occluded toe press 210x20 210x18 210x15 210x12

done for the day. great session today with a super silly nasty pump with the occluded stuff. we got gusto down here training with us for the next few days getting silly. so it should be a pretty good ending to the week.


meal 1
16oz sirloin steak w/a1
1 cup grits
meal 2
100g whey/casine shake
intra workout meal
2 scoops intra md w/ gallon water
meal 3
16oz sirloin steak
8oz sweet potatoe w/brown sugar and cinnamon
2 tb; spn coconut oil
meal 4
16oz ground turkey meatloaf
2tbl spn coconut oil

[gusto77]

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

My low back hurts just looking at those TBar row numbers lol

[guns01]

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

today:

back/calves
10 min treadmill warmup
swiss bar pulldowns (med grip) 85x10 100x10/2(warmup) 120x10 140x10 160x10
tbar rows 25x20 25x30 50x45 75x45 100x27
db pullovers 50x10 60x10 70x10
banded hypers x15/2 (medium red band)
standing calf raise 155x10 175x10(warmups) 215x10/10 30sec rest between each set

good workout today. had to wait on equipment a couple of times which was very very irritating but still got it done in about an hour. lower back is still tight and tender from squats lol but other than that every thing is great and smooth.


meal 1
16oz sirloin steak w/a1
1 cup grits
meal 2
protein cakes
intra workout meal
2 scoops intra md w/ gallon water
meal 3
strombolli w/meat gravy
meal 4
16oz chicken bbq
8oz white potatoe
meal 5
16oz ground turkey mixed in green salad

may have some mixed berry pie and ice cream later on today.

[guns01]

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

today:

chest/delts
10 min treadmill warmup
rotator cuff work
incline db press 25x8 45x8 65x8 80x8 100x8 ds105x8ds 70x8ds 55x8
sm modified incline press 135x20 185x15(5)(1) 225x10(1) 225x5(1) first number is straight rep second is forced and 3d is an iso hold 1/4 of the way down for 5sec
incline db flye w/manual resistance 45x10(30x6) 45x10(30x6
db lats 20x20 30x10ds 20x10 30x10ds 20x10
reverse pec deck 75x15 90x14(1) 90x11(1) second number is a 15sec iso hold at the bottom quarter of the movement
cage press 115x5 135x5 155x5

done for the day. great session with a sick sick pump. in and out in just over an hour and feel awesome today. now it's time to gear up for football sunday



meal 1
16oz sirloin steak w/a1
1 cup grits
meal 2
protein cakes
intra workout meal
2 scoops intra md w/ gallon water
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz chicken bbq
8oz white potatoe
meal 5
16oz ground turkey mixed in green salad

[MOUNTAIN-MAN]

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

Super beast mode hacks after squats I do two exercises between the two