Follow Along G's Run to the NA's

[guns01]

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

today:

arms
10 min treadmill warmup
vbar pressdowns ss 80x15 90x15 100x15 120x15 140x15 160x15 (warmups) 200x15ss 202.5x15ss 205x15ss 205x15ss
bb curls ss40x15 ss60x15 ss70x15 ss80x15
bb reverse curls ss 40x12ss 60x12ss 70x12ss 80x12ss
one arm cable tri extensions ss50x10 ss60x10 ss70x10 ss80x10
ez bar preachers 60x8ss 60x8ss 75x8ss 75x8ss
lying db extensions ss35x15 ss40x15 ss45x15 ss45x15

done for the day. another nasty brutal arm pump day. got rolling through it pretty fast and well under an hour and moved some pretty good weight. elbows are getting a little aggervated but nothing to serious to hamper anything. day off tomorrow to rest and relax.


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 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

[guns01]

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

Yeh I got a weak grip. Anything over 130 dumbbells I gotta use straps for hanging exercises. Same with above 315 on the barbell.

i always wrap higher rep stuff just so i dont have to concentrate on my grip at all. my boy on the other hand even loses it wrapped lol. now with that said he does db shrug warmups with the 150s and then once warm he will do sets up to like 50-60 nonstop. when we do deads leg presses or squats i like a nice even 50-90lb jumps he likes to jump 180 or more per set. the dude is a freak of nature

[gusto77]

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

the db rows werent to bad at all really but the meadow's rows were stupid. i could get full range and everything but it literally felt so heavy it was pulling my riblets off. that's what it felt like at least. it is also pretty sweet that my strongman buddies grip is way weaker than mine is

Yeh I got a weak grip. Anything over 130 dumbbells I gotta use straps for hanging exercises. Same with above 315 on the barbell.

[guns01]

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

Love the stupid heavy dumbbell rows as well. Jealous lol

the db rows werent to bad at all really but the meadow's rows were stupid. i could get full range and everything but it literally felt so heavy it was pulling my riblets off. that's what it felt like at least. it is also pretty sweet that my strongman buddies grip is way weaker than mine is

[gusto77]

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

today:

back/calves
10 min treadmill warmup
multiple grip pulldowns medng 85x15/3(warmup) 120x10 140x10 160x10 pronate med grip 100x10 140x10 160x10(1) last set had partner force stretch for 20 sec
db deadstop rows 55x8 75x8 100x8 125x8 140x8 150x8
meadows rows 90x8 135x8 165x8 (stupid heavy)
db pullovers 50x12 65x12 75x12
banded goodmornings (used thick orange med red and green bands together) x25/3
standing calf raise ss 175x10ss 215x10ss 230x10ss
tibia raises ss ss50x60 ss50x43 ss50x30

done for the day. trained with strong man buddy today and we went super freaking heavy. pumps went numb after the set of 125 deadstops and i thought my seratus was going to come off during the meadow's rows. db pullovers i felt really good cause lats and serts were super full of blood. great workout and i am worn out big time.


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
going to steak house so monster steak w/a1 sweet potato and salad
planing on having some more ice cream today
meal 5
16oz grilled steak kabobs w/veges

Love the stupid heavy dumbbell rows as well. Jealous lol

[guns01]

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

today:

back/calves
10 min treadmill warmup
multiple grip pulldowns medng 85x15/3(warmup) 120x10 140x10 160x10 pronate med grip 100x10 140x10 160x10(1) last set had partner force stretch for 20 sec
db deadstop rows 55x8 75x8 100x8 125x8 140x8 150x8
meadows rows 90x8 135x8 165x8 (stupid heavy)
db pullovers 50x12 65x12 75x12
banded goodmornings (used thick orange med red and green bands together) x25/3
standing calf raise ss 175x10ss 215x10ss 230x10ss
tibia raises ss ss50x60 ss50x43 ss50x30

done for the day. trained with strong man buddy today and we went super freaking heavy. pumps went numb after the set of 125 deadstops and i thought my seratus was going to come off during the meadow's rows. db pullovers i felt really good cause lats and serts were super full of blood. great workout and i am worn out big time.


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
going to steak house so monster steak w/a1 sweet potato and salad
planing on having some more ice cream today
meal 5
16oz grilled steak kabobs w/veges

[MOUNTAIN-MAN]

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

Gunns all I can say is OUTSTANDING. SIR

[guns01]

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

today:

chest/delts
10 min treadmill warmup
rotator cuff work
banded hs decline bandonlyx12/3(warmups) 25x8 45x8 70x8 60x8
incline bb press 135x6 155x6 175x6 195x6 215x6 235x6 265x6
incline db press 70x10 75x10 75x10 70x10(1) the last set had a 20 second partner pushing forced stretch at the end. i also had to drop down to 70 for the final or i wouldnt have hit my reps
banded seated db press 40x12 50x12 50x12 50x12
reverse pec deck 75x20/4
bb front raise 30x12 40x12 60x12

done for the day. really good and nasty pressing day today. felt really strong but got a little ahead of myself on the banded decline and couldnt keep speed and a good contraction so i backed the weight back down. moved up about 10-15lbs on my speed incline press also. then i hit the db and i had to come back down a bit to hit my reps on my last set. the forced stretches on those is absolutely nasty brutal. great day overall and i am making progress for sure. calves are sore so i skipped them lol. legs are still half to 3/4 pumped from that occlusion work yesterday. so yep it is doing something


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 75g vitargo
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz turk meat loaf
8oz red potato
meal 5
16oz grilled steak kabobs w/veges

[guns01]

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

Great leg work bro and I use the unflavored vitargo so I can mix. Different flavors of proteins with it

yeah man, i went with snicker doodle today and yesterday

[MOUNTAIN-MAN]

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

today:

legs
10 min stepmill warmup
seated leg curls 60x15 90x10 105x10 120x10 135x10 150x10 165x10(5)(2) last set was 10 straight reps to fail 5 forced reps and then 2 10 sec iso holds at the top 1/3
leg press 90x10 180x10 270x10 360x10 450x10 540x10 720x10 810x10 1000x10
rev banded hacks ss 270x8ss 360x8ss 410x8ss 500x8ss 590x8ss 590x8ss
squats ss135x6 ss185x6 ss225x6 ss275x6 ss315x6 ss355x6
occluded leg extensions 75x30x25x18 x15x15 (moved straight to leg curls)
occluded leg curls 65x30x21x15x11

done for the day. legs are smoked checked. i mean absolutely smoked and done x10. those occluded extensions and curls were done with 30secs rest in between each round of reps to failure. when i say brutal that is a very very minor statement at the pain and burn from them. very very good day in the gym but took way longer than i like. i had to wait for a bit on 2 different things so it drew the workout out way way to long. now i am spent and it is football day so i will recover in my chair for the rest of the day lol

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 turk meat loaf
i will probably polish off some ice cream today
meal 5
16oz grilled steak kabobs w/veges

i went to a different brand of protein for my intra workout today that is a blend of whey iso and casine hydro. we will see how well my guts tolerate this blend and i also went to an unflavored vitargo for now

Great leg work bro and I use the unflavored vitargo so I can mix. Different flavors of proteins with it

[guns01]

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

today:

legs
10 min stepmill warmup
seated leg curls 60x15 90x10 105x10 120x10 135x10 150x10 165x10(5)(2) last set was 10 straight reps to fail 5 forced reps and then 2 10 sec iso holds at the top 1/3
leg press 90x10 180x10 270x10 360x10 450x10 540x10 720x10 810x10 1000x10
rev banded hacks ss 270x8ss 360x8ss 410x8ss 500x8ss 590x8ss 590x8ss
squats ss135x6 ss185x6 ss225x6 ss275x6 ss315x6 ss355x6
occluded leg extensions 75x30x25x18 x15x15 (moved straight to leg curls)
occluded leg curls 65x30x21x15x11

done for the day. legs are smoked checked. i mean absolutely smoked and done x10. those occluded extensions and curls were done with 30secs rest in between each round of reps to failure. when i say brutal that is a very very minor statement at the pain and burn from them. very very good day in the gym but took way longer than i like. i had to wait for a bit on 2 different things so it drew the workout out way way to long. now i am spent and it is football day so i will recover in my chair for the rest of the day lol

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 turk meat loaf
i will probably polish off some ice cream today
meal 5
16oz grilled steak kabobs w/veges

i went to a different brand of protein for my intra workout today that is a blend of whey iso and casine hydro. we will see how well my guts tolerate this blend and i also went to an unflavored vitargo for now

[guns01]

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

Guns? Did I hear you say Abs?? Rake has let us back away quite a bit on the ab work but now that I am THREATENING A $250 waist trainer corset he is seriously rethinking the ab work for me. LOL I want Berry Pie. Maybe next summer for me. Enjoy! You are the man.
~Trixie~

i am not a fan of ab training for 2 reasons. 1- mine grows very very easy 2-it strains the cns quite a bit the more you hammer them. so i tend to limit the amount of work i do in the offseason

[Trixie]

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

Guns? Did I hear you say Abs?? Rake has let us back away quite a bit on the ab work but now that I am THREATENING A $250 waist trainer corset he is seriously rethinking the ab work for me. LOL I want Berry Pie. Maybe next summer for me. Enjoy! You are the man.
~Trixie~

[guns01]

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

today:

back(pump day)/calves
10 min treadmill warmup
meadows rows 35x10/3(warmup) 45x10 70x10 90x10 115x10
cable pullovers 80x10 90x10 100x10 110x10
swiss bar pulldowns w/stretch 100x10 120x10 140x10 160x10
one arm sup grip pulldowns 50x10 60x10 70x10 60x10
toe press ts 210x10ts 230x10ts 250x10ts
standing bw calf raise ts x23 ts x19 ts x 17
tibia raise ts 50x37 ts50x30 ts50x23

done for the day. in and out in about an hour. great pumps with back and painful nasty pumps with calves. i need to start hammering on my calves a lot more frequently in my schedual and start adding abs back in to hone them in just a little. calves do need to grow but i dont want to add any density to my waist line. that is why i have taken about 3 months off from direct work on them for now. over all great day of training and i have a berry berry pie to celebrate with today and tomorrow lol. i will have a 16oz turk meatloaf and chase it with some berry berry pie and ice cream. yeah buddy

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 turk meat loaf
berry berry pie and ice cream
meal 5
16oz grilled steak kabobs w/veges

[guns01]

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

I keep dropping the ball on trying the shredded meat thing. I'm gonna look into one of those ninja systems. So far the thing that has helped me the most is doing my meat taco style. So as long as ur ok with me spacing my carbs out I may go back to doing that.

you can space em out for now as needed but as we adapt and the closer we get to end of jan begin of feb we will need to bring them back around the critical times again. you should be adapted long before then hopefully