Follow Along G's Run to the NA's

[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

[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