Follow Along G's Run to the NA's

[guns01]

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

today:

legs
10 min stepmill warmup
rumble roller work
standing calf raise 20x10 30x10 40x10(warmups) 50x10 75x10 100x10 125x10
stiff leg deads 95x10 145x10 195x10 245x10 295x10 (had nothing left to move up another 50, i would have only got maybe 6-7 reps at the most)
leg press 180x20 270x20 360x20 450x20 540x20 630x20 630x20(1) final set was straight reps followed by partner pulling down iso hold for 10 secs
reverse band hacks(orange band) 360x10/6 (30sec rest between each set)
leg extensions 90x12 105x15(5)(1) 120x15(5)(1) last two sets were straight reps then 5 forced reps and 1 10 sec iso hold with partner pressing down against it.

done for the day. that was one hell of an ass kicker of a session. i pretty much rolled out of the gym hobbled. getting out of the extensions i had to branch myself so i didnt fall down on the floor. so over all i would say it was an outstanding bust my balls all out killer workout. lower back is still a touch iffy but i am going back at it regardless and it should heal up on its own pretty soon i hope haha.


meal 1
16oz top round steak
2tblspn coconut oil
meal 2
protein cakes
intra workout meal
2 and a half scoops intra md w/ gallon water
meal 3
16oz turkey burgers w/cheese
8oz sweet potato
meal 4
16oz stuffed chicken breast (cheese and asparagus)
8oz sweet potato w/brown sugar and cinnamon
meal 5
16oz roast beef
2tbl spn coconut oil

[guns01]

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

so i've been reading through your log a little bit, and was wondering if you have a legend for the acronyms your using.

gs
ts
ss in front of a set number
ss in back of a set number

if its there then maybe i just didnt go far enough.

i didnt add a legend but i probably should have or at least explained it haha. my shorthand prob throws a lot of people off.

gs is giant sets. 4 exercises back to back to back to back so it would look like this 100x4gs 100x4gs 100x4gs gs100x10. notice how i did gs after the first three then at the front of the last movement. that annotates that is the final movement in the series
ts- is tri set. 3 movements back to back to back. it is written the exact same as the gs.
ss- super set 2 movements back to back.
ss in front is the end of the super set and ss at then end of the number is the starting movement

[sensitivenips]

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

so i've been reading through your log a little bit, and was wondering if you have a legend for the acronyms your using.

gs
ts
ss in front of a set number
ss in back of a set number

if its there then maybe i just didnt go far enough.

[MOUNTAIN-MAN]

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

Nice arm day bro and turkey bugars yummy

[guns01]

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

yesterday:

arms
10 min treadmill warmup
straight bar pressdowns 80x20 90x20 100x20/2 warmups
seated db hammers 25x15/3(warmups) 30x15 35x15 40x15(8) 45x12(1)
ez preacher curls 75x8 85x8 85x8 85x8 85x8 (only 45sec rest between sets)
standing ez bar curls 95x8(1) 115x8(1) 10 sec iso hold at the end of each set for as long as i could stand it
straight bar pressdowns 140x20 160x20 180x20 200x20 200x20
seated rope extensions 120x8 140x8 160x8 180x8
bench dips x17 x15 x14

done for the day. didnt make it a wk off but got in and did some arms yesterday. my forearms are still screaming until i get fully warmed up. they stayed tender all day long but this am they are just a little bit sore. i will take friday off and then start back up again full bore on saturday and see if i cant get my recovery down better.


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 burgers w/cheese
8oz sweet potato
meal 4
16oz ground turkey
meal 5
16oz roast beef
2tbl spn coconut oil

[guns01]

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

guns just curious about the numbers on these two:
bent over db lats w/ swings: are you doing 15lbs for 15 reps for 10 sets?
lat db swings: 50lbs for 20 total reps amongst 3 sets?

first number is full range of motion with a squeeze at the top then without stopping the ()is called a swing, it is where you pump from the start of the movement up 6inches or so (basically the bottom quarter) it is a pumping type motion nonstop till the set number is hit. i have a shoulder issue that's why my weights are so low but regardless these are still stupid brutal

[sensitivenips]

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

today:

chest/delts

bent over db lats w/swings 15x15(10) 20x15(10) 30x12(10)
lat db swings 50x20/3

guns just curious about the numbers on these two:
bent over db lats w/ swings: are you doing 15lbs for 15 reps for 10 sets?
lat db swings: 50lbs for 20 total reps amongst 3 sets?

[gusto77]

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

i am going man down for a few days to heal and rest. my back is going to get seriously injured if i keep pushing and set me back even further. right now it isnt at the point where i can only put weight on one leg but i am damn close to that point now. also all my other joints are pretty nasty and achy so i may be over trained a little bit and need a little break. going to be a biatch to have to take a little time off but eh i have to for a few days at least

Damn brother feel better.

[MOUNTAIN-MAN]

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

i am going man down for a few days to heal and rest. my back is going to get seriously injured if i keep pushing and set me back even further. right now it isnt at the point where i can only put weight on one leg but i am damn close to that point now. also all my other joints are pretty nasty and achy so i may be over trained a little bit and need a little break. going to be a biatch to have to take a little time off but eh i have to for a few days at least

Smart man back pain is a mother heal up and feel better bro

[guns01]

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

i am going man down for a few days to heal and rest. my back is going to get seriously injured if i keep pushing and set me back even further. right now it isnt at the point where i can only put weight on one leg but i am damn close to that point now. also all my other joints are pretty nasty and achy so i may be over trained a little bit and need a little break. going to be a biatch to have to take a little time off but eh i have to for a few days at least

[guns01]

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

today:

legs
10 min stepmill warmup
rumble roller work
seated leg curls 90x12 105x12(warmups) 120x12 135x12 150x12 165x12
squats 205x10 225x10(warmups) 275x10 315x10 335x10 ds 335x5ds 225x10ds 135x10 (my back is screwed and i am not happy at all with these numbers)
leg extensions 90x12 105x12 120x12(5)(1)
hacks 230x20 270x20 410x20(4)
lying leg curls 100x12 110x12 110x12(5)(1)

done for the day. not happy at all about today's numbers. my lower back by my tail bone is giving me hell and it def hinder squats today. no pain during the movement at all, it is when unracking and reracking that it screams. got it done though and hopefully i will heal up fast. i took yesterday off because it was bothering me so bad.

meal 1
16oz top round steak
2tblspn coconut oil
meal 2
protein cakes
intra workout meal
3 scoops intra md w/ gallon water
meal 3
16oz turkey burgers w/cheese
8oz sweet potato
meal 4
16oz ground turkey
meal 5
16oz crock pot chicken
2tbl spn coconut oil

[guns01]

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

Maybe one of these days I will figure out what a 'Back (secondary)' means. I just try to replicate what I see here and hope it works for me. You are the best; and looking pretty large so I think you will be holding on to some more size this year. You amaze me.
~Trixie~

i am training back 2x per week. one session is a primary with heavy weight and lower back work and the second is a secondary workout with lighter weight and more of focus on pump with no lower back work. the idea is to force more blood in and hit it again later in the week to help bring it up some more

[Trixie]

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

Maybe one of these days I will figure out what a 'Back (secondary)' means. I just try to replicate what I see here and hope it works for me. You are the best; and looking pretty large so I think you will be holding on to some more size this year. You amaze me.
~Trixie~

[guns01]

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

today:

back(secondary)
10 min treadmill warmup
one arm db rows 60x10 80x10 100x10 110x10
cable pullovers 100x10 120x10 130x10 140x10
swiss bar stretch pulldowns 100x10 120x10 140x10 160x10
one arm sup pulldowns 40x10 50x10 60x10 60x10

done for the day. in and out and done super quick. good workout no real complaints other than a little pain my low back by my hip. hopefully that isnt hindering for legs tomorrow. getting the same sensation when i hurt it originally a long long time ago. funny thing is it loosened up and felt better after deads, then two days later it is ill tempered. i guess i am getting old haha.


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 ground turkey (sals steaks are all gone)
meal 5
16oz crock pot chicken
2tbl spn coconut oil

[MOUNTAIN-MAN]

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

Nice arm day I live for arm day