Follow Along G's Run to the NA's

[animal87]

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

Once again I have a dumb question. What is a Swiss bar pulldown?

[guns01]

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

today:

back(secondary)
10 min treadmill warmup
one arm bb rows 55x15(warmups) 65x10 90x10 115x10 125x10
db pullovers 40x10 45x10 50x10 55x10
swiss bar pulldowns 100x10 120x10 140x10 140x10
reverse one arm pulldowns 35x10 45x10 50x10 60x10

nice quick in and out day. everything feels really good. pumps and rom was on point even with the cold. another day to a bigger thicker more detailed back


meal 1
16oz round steak w/a1
2 tbl spn coconut oil
meal 2
protein cakes
intra workout meal
intra workout shake 25g whey hydroslate 75g vitargo
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz grilled chicken w/bbq
8oz red potato
meal 5
16oz ground beef w/ketchup and mustard

[guns01]

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

today:

arms
10 min treadmill warmup
two rope cable presdowns 80x15/3(warmups) 120x10 140x10 160x10 180x10
lying db extensions 35x10 45x10 50x10 60x10
ez bar close grip bp 95x10 160x10 230x10
standing ez curls 85x20/4
incline db curls 20x8 25x8/3
ez preacher curls 75x8 75x8 85x8 85x8

good silly heavy day today. trained again with my strongman buddy and he likes to try to push a little more weight than me so we get a little comp going while still hitting the rep ranges and techniques properly. it's funny because he is quite a bit stronger than me on some things and then on others he isnt even close. always good to have a bigger beast pushing you even though their goals arent the same. which then again i may get him on stage one day because he is liking the way he has shaped up since training with me for a few months. hell it may make him better in his sport as well. anyway damn good day in their stupid crazy pump and another day down.



meal 1
16oz round steak w/a1
2 tbl spn coconut oil
meal 2
protein cakes
intra workout meal
intra workout shake 25g whey hydroslate 75g vitargo
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz grilled chicken w/bbq
8oz red potato
meal 5
16oz ground beef w/broc mixed in w/ some cheese. (going to be paying for that tomorrow with gas and bloat) it was good though

[MOUNTAIN-MAN]

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

230 lbs shrugs you go brother

[guns01]

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

today:

back
10 min treadmill warmup
sm bent rows 75x10/3 135x2(warmups) 185x10 230x10 280x10 330x10
db pullovers ss 50x12ss 55x12ss 65x12ss 75x12ss
chins ss x7 ss x7 ss x6 ss x6
rack pulls (pin set 4in below knee) 135x3 225x3 315x3 405x3 455x1/10 last set was singles. 10 sec rest in between each single.
bb shrugs ss 135x10ss 185x10ss 230x10ss
band face pulls ss x10 ss x10 ss x10

done for the day. it got stupid freaking cold last night and today so it took me a long ass time to get warmed up. so i did quite a few sets on the first movement to make sure i had a good sweat going before moving even close to medium weights. the session went smooth today and everything feels really good and pumped. the rack pulls were just a tad off the floor for the start of the movement and the singles were absolutely brutal on my hands. another back day in the books and a step to moving up to monster back status haha


meal 1
16oz round steak w/a1
2 tbl spn coconut oil
meal 2
protein cakes
intra workout meal
intra workout shake 25g whey hydroslate 150g vitargo
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
cheat meal today but it is undecided at this point. i have nothing at all in mind
meal 5
16oz ground beef w/ a touch of velveta cheese

[MOUNTAIN-MAN]

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

You keep it constant bro that is for sure.

[guns01]

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

today:

chest/delts
10 min treadmill warmup
rotator cuff work
machine press 120x8 130x8 140x8 150x8 160x8 170x8 180x8 190x8 200x8 230x8
incline press 135x8 155x8 175x8 195x8 215x8 245x8
flat flyes (forced stretch) 45x10(35x8)/3 second set was partner pressing on the stretch
reverse pec deck flyes 75x15 90x15/3
banded hs shoulder press (red long band) 25x8/2(warmups) 45x8 70x8 90x8
db lats 20x12 25x12 30x12

done for the day. got up pretty heavy today and felt really good for a little higher rep range than normal. speed work is def improving on my inclines for damn sure. we got it all knocked out in about 70 mins and out. now it is a day full of football and resting. tomorrow is a much needed off and rest day also


meal 1
16oz round steak w/a1
2 tbl spn coconut oil
meal 2
protein cakes
intra workout meal
intra workout shake 25g whey hydroslate 75g vitargo
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz grilled chicken w/bbq
8oz red potato
meal 5
16oz ground beef w/taco seasoning

[MOUNTAIN-MAN]

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

Great day bro keep it up u are a insperation

[guns01]

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

today:

legs
10 min stepmill warmup
seated leg curls 75x12 90x12 105x12 120x12 135x12 150x12
sl deads 95x6 145x6 195x6 245x8/4
leg press 180x20 270x20 360x20 450x20 540x20 630x20 720x20
pause squats 135x3 225x3 275x6/3
occluded leg extensions 75x30 x23 x20 x15
occluded leg curls 60x20 x20 x18 x14

done for the day. i got a very late session in today do to an event that i had to work for a sponsor. so i was on my feet for about 5 hours early this am. it really didnt have any affect on my workout like i figured it would but i took a little more time on my sets for the first two movements to make sure i was 100% ready to go so i didnt hurt anything. great workout overall. again the occluded movements suck ass balls. i may have had one a little to tight but it is crazy uncomfortable either way. i was buckling and having trouble walking afterwards so they pumped my legs up stupid silly


meal 1
16oz skrit steak w/a1
2 tbl spn coconut oil
meal 2
protein cakes
intra workout meal
intra workout shake 25g whey hydroslate 150g vitargo
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz chicken breasts
8oz mashed potatoes
meal 5
16oz grilled steak kabobs w/veges

supposed to be another cheat day but i dont have it in me. i may have a bit of ice cream but as of right now it is a no go and if i do i will note it back in here

[guns01]

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

Hi guns, looks like you really tore it up this week congratulations. Your meals look good too at least you have a little variety in your day even though you repeat it the next day. Nice touch slipping in some ice cream. Can't wait to see the finished product in the spring.
~Trixie~

thank you very much and hell yeah i sneak in some ice cream here and there lol. i love me some ice cream. idk how much i have added by looking myself but i can tell a difference from the front. i had a kid i havent seen in a bout 3-4wkxs come up to me in the gym tonight and tell me it looked like i had added about 30lbs on haha. it was actually closer to 20 but a few people have commented on it. so the gains are coming on. the transformation should def be something crazy to see

[Trixie]

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

Hi guns, looks like you really tore it up this week congratulations. Your meals look good too at least you have a little variety in your day even though you repeat it the next day. Nice touch slipping in some ice cream. Can't wait to see the finished product in the spring.
~Trixie~

[MOUNTAIN-MAN]

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

Yep meat is. Very high right now it's hard to find ground beef for under 3.80 lb

[guns01]

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

today:

back(secondary)
10 min treadmill warmup
ng close low rows 100x10/3(warmups) 120x10 140x10 160x10 180x10
cable pullovers 40x10 55x10 70x10 85x10
swiss bar stretch pulldowns 100x10 120x10 140x10 160x10
one arm reverse pulldowns 40x10 50x10 60x10 70x10

done for the day. got a really good feel and pump today. weights are moving a lot easier and i am getting the training in much quicker. so i am def making progress and growing so everything is working very very well. meat prices suck ass but eh what can you do haha.


meal 1
16oz round steak w/a1
2 tbl spn coconut oil
meal 2
protein cakes
intra workout meal
intra workout shake 25g whey hydroslate 75g vitargo
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz grilled chicken w/bbq
8oz red potato
meal 5
16oz ground beef w/taco seasoning

[MOUNTAIN-MAN]

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

Yep my grip goes to hell after 130 lbs DB also got some hook wrist straps make life easier

[animal87]

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

Still killing it as usual my brother. You are our beast mode yoda here.