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
lying leg curls 60x15 70x15 80x15 100x15 110x15 110x15
squats 135x10 185x10 225x10 295x8 335x8 285x8 425x8 (last set was awesome and only lost speed on last rep half way up)
hacks 0x20 20x20 40x30(3) last set had 3 10 sec iso holds after the straight reps
leg extensions 90x20 105x20(5)(1) 120x20(5)(1) last two sets were straight reps followed by forced reps and an iso hold at the bottom 1/3 for 10 sec
seated leg curls 120x15 135x15(5)(1) 150x15(5)(1) same as extensions on last two sets

great freaking leg day today. moved some heavy really easily. got a nasty pump and felt awesome for the whole session. only issue i had going in was i aggervated my left hip flexor and a piece of the quad where it attaches yesterday doing incline situps. it is just a little strained but didnt give me any issues at all training which is a good thing.


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 christmas ham (may have a good cheat and if i do i will update. the ham is def calling my name again today though)
8oz white potatoes mashed
meal 5
16oz ground turkey mixed in green salad

[guns01]

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

I've been experiencing horrible ab cramps. Sometimes they occur simply from bending over to tie my shoe or pick something up. They occur in the same exact spot every time and Im beginning to wonder if I don't have some type of hernia or abdominal wall tear. Speaking of sex cramps I saw an ex girlfriend a couple of weeks back and sure enough about 2 minutes into it my abs cramped something fierce. It ended up she had to do all the work. Kind of embarrassing and super super painful. Im beginning to worry about it a bit.

it can be coming from sodium pottasium or lack of water. 2 or more gals a day and track your sodium and pottasium intakes. that's where my issues come from when i am lazy and not pushing enough water and getting in enough salt. i sweat like a horse and wear hoodies when i train so i have to stay on top of mine more than others do

[gusto77]

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

You crack me up. SEX cramps really hinder the experience but when you can't even reach back and wipe you're butt without cramping now that is what Body Builders are made of.

All the rest of the body parts cramping are all in a days work. LOL
Love you to the end of the earth guns.
~Trixie~

I've been experiencing horrible ab cramps. Sometimes they occur simply from bending over to tie my shoe or pick something up. They occur in the same exact spot every time and Im beginning to wonder if I don't have some type of hernia or abdominal wall tear. Speaking of sex cramps I saw an ex girlfriend a couple of weeks back and sure enough about 2 minutes into it my abs cramped something fierce. It ended up she had to do all the work. Kind of embarrassing and super super painful. Im beginning to worry about it a bit.

[guns01]

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

today:

back(secondary)/abs
10 min treadmill warmup
meadows rows 25x15/3(warmups) 45x10 70x10 90x10 115x10
db pullovers 45x10 55x10 65x10 75x10
swiss bar pulldowns 100x10 120x10 140x10 160x10
reverse grip one arm pulldowns 40x10 50x10 60x10 60x10
incline situps x10/4
v ups x10/4

done for the day. nothing silly just a nice even pumping back day. got in and out in about an hour even though it was slammed. not looking forward to the stupid new year crowd already



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 christmas ham
8oz white potatoes mashed
meal 5
16oz ground turkey mixed in green salad

[rnixon]

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

Haha

[Trixie]

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

that's why i hate doing them so bad. if your water and salt arent spot in it is lock down city and that is prob one of the most uncomfortable cramps you can get. sucks to get it after sex also haha. i would rather hammer calves all day long than to hit abs to the point of cramping

You crack me up. SEX cramps really hinder the experience but when you can't even reach back and wipe you're butt without cramping now that is what Body Builders are made of.

All the rest of the body parts cramping are all in a days work. LOL
Love you to the end of the earth guns.
~Trixie~

[guns01]

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

today:

arms/calves
10 min treadmill warmup
rope pressdowns 70x20 80x20 90x20
rope pressdowns ss120x8ss 140x8ss 150x8ss 160x8ss
pro db kickbacks ss20x8ss ss20x8ss ss20x8ss ss20x8ss
bench dips ss x8ss/4
standing ez bar curls ss95x8ss/4
db hammers ssx30x8ss ss35x8ss ss40x8ss ss40x8ss
cable rope hammers ss100x8 ss110x8 ss120x8 ss140x8
seated calf raise 75x15/4ts
standing bw calf raise ts bw x failure/4
tibia raises ts50x56 ts50x36 ts50x23 ts50x22

done for the day. in and out in 40 minutes. great pump and very very face paced. went a little hypo for some reason so i am going to have to go back and see how much fluid i drank and what may have been the cause


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 ground beef tacos w/cheese and lettuce
8oz white potatoes
meal 5
16oz ground turkey mixed in green salad

[guns01]

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

You're right I do suck because Rake has had me pound the abs for so long; but you cursed me today. Did some side ab work and totally cramped so bad I couldn't even get my feet down to stretch it out. Just had to lay there in agony rubbing my side. Maybe I shouldn't tease you huh? You make me laugh, I miss this.
~Trixie~

that's why i hate doing them so bad. if your water and salt arent spot in it is lock down city and that is prob one of the most uncomfortable cramps you can get. sucks to get it after sex also haha. i would rather hammer calves all day long than to hit abs to the point of cramping

[MOUNTAIN-MAN]

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

You're right I do suck because Rake has had me pound the abs for so long; but you cursed me today. Did some side ab work and totally cramped so bad I couldn't even get my feet down to stretch it out. Just had to lay there in agony rubbing my side. Maybe I shouldn't tease you huh? You make me laugh, I miss this.
~Trixie~

lol love that and everyone in the gym is like wtf u go girl

[Trixie]

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

haha you suck. i hate ab work

You're right I do suck because Rake has had me pound the abs for so long; but you cursed me today. Did some side ab work and totally cramped so bad I couldn't even get my feet down to stretch it out. Just had to lay there in agony rubbing my side. Maybe I shouldn't tease you huh? You make me laugh, I miss this.
~Trixie~

[slayer01994]

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

DB shruggs with 3 second holds are my fav. I like behind the back barbell shruggs as well. btw this is like the longest thread I've seen on here. haha

[guns01]

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

today:

back/calves
10 min treadmill warmup
db rows 45x15 65x12 85x10(warmups) 115x8 125x8 ds140x8ds 105x8ds 85x8
hs iso rows (hands pro and elbows up) 115x8/3
facing away ng pulldowns 100x10 120x10 140x10
db shrugs 65x10 85x10 100x10 (3 sec contraction)
banded hypers red band x20/2
standing calf raise ss 195x10ss 210x10ss 225x10ss 240x10ss
tiba raise ss40x63 ss40x44 ss40x31 ss40x25

done for the day. nothing special to point out today. got in and got it knocked out in about an hour and a half. great pump and my body feels really good. no complaints and the weights are going up pretty easy so everything is working as it should be


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 ground beef tacos w/cheese and lettuce
8oz white potatoes
meal 5
16oz ground turkey mixed in green salad

[guns01]

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

I thought about teasing you about the Ab work.
~Trixie~

haha you suck. i hate ab work

[Trixie]

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

I thought about teasing you about the Ab work.
~Trixie~

[MOUNTAIN-MAN]

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

You my freind are a constant the very definition of dedication