Follow Along G's Run to the NA's

[MOUNTAIN-MAN]

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

Nice like the cake recipe thanks

[guns01]

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

today:

arms (stupid super fast)
10 min treadmill
rope pressdowns 70x20/3 warmups
straight bar pressdowns 100x20 120x20 140x20 160x20
seated rope extensions 100x8 140x8 150x8 160x8
bench dips x12 x11 x10 x9
seated db hammer curls 15x15 25x12 30x12(10) 30x12(1) 3d set was 12 seated then stood up and did 10 more 4th set was 12 seated and a iso hold to failure at the bottom 1/3 of the movement
bb preacher curls 65x12/4
standing ez bar curls 95x8/4 3 sec negatives on these

done for the day. in and out in 35 minutes so the pace was insane. got a ton of blood in the area and the vitargo is making a big difference in only 2 days. i can tell i big difference in the pump and recovery already cause i moved some pretty freaking heavy weights on tuesday and my back isnt sore today.


meal 1
16oz top round steak w/a1
2 tbl spn coconut oil
meal 2
protein cakes (12 whole eggs 2 cups oats sugar free sweetner s/f chocolate syrup and 1 tbl spoon pb) i will put the directions at the bottom
intra workout meal
intra workout shake 25g whey hydroslate 150g branch chain maltodextrin
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz ground turkey w/ taco seasoning
8oz red potatoes
meal 5
80g dark matter post workout

ok these are kinda like bread but i will call them cakes. i do this recipe 3 times over to make one meal and man they are freaking good:

4 whole organic omega 3 eggs
1/3 cup oats
3 packets stevia
handful of raisins or cranberries. i use 1/4 cup because that's the serving size and i can track the numbers
dash of sugar free chocolate syrup
mix oats and stevia together in a microwave safe bowl
now add the eggs and mix that together with the syrup
make sure it is pressed out in the bowl somewhat evenly
microwave on high for 2 and half minutes. run a fork around the edges to break it loose on a plate. now cut into 4 squares and smear natural pb or almond butter on them (preworkout only for the nut butters)

these bad boys are convient fast and easy. they dont make a big mess at all and they are kinda of like a heavy bread or cake like consistency to me.

[guns01]

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

today

back/calves
10 min treadmill warmup
ng pullodouwns 70x15 85x15(warmup) 100x10 120x10 140x10 140x10 (partner pressing on the stack after the reps were done for a deep stretch for 15sec)
one arm bb rows 10x20(warmup) 35x8 60x8 85x8 ds 110x8ds 85x8ds 60x8
chest supported tbar row 45x10 65x10 ds 90x10(hold at the stretch for 15sec drop a plate 45x10 hold stretch for 15) brutal brutal brutal is all i am going to say
deads 185x3 225x3 275x3 315x3 365x3 challenge set 405x9(got pissed so i did another) cs 315x11. the 405 dipped on my way up on the 9th rep and it ruined my mojo. more on that later
db shrugs 60x10 70x10 80x10
standing calf raise ts 190x10ts 205x10ts 220x10ts
bw calf raise ts x20ts x17ts x12ts these were done from full stretch to flat and not taken to full contraction
tibia raise ts 50x25ts 50x22ts 50x19

done for the day. great nasty brutal day. ok for the damn deads. i got going good worked up to my all out kill myself set of 405 for max rep effort. these are done with a dead stop at the bottom so no momentum is used at all. so i bang out 8 and i know i got 14-18 reps in the tank. start up on rep 9 and i am def fatigued a bit and it dipped to one side and threw off my whole mojo. so on rep 10 i was frustrated and hung it up. irritated as i was i dropped a plate off and did a second set to make up for the damage. overall a great session and i feel destroyed. i added in vitargo to my intra workout matrix for the time being until the new product i need comes out this month. today is also a yeah boy cheat meal day


meal 1
16oz top round steak w/a1
2 tbl spn coconut oil
meal 2
75g myfusion probiotic pro 3cups almond milk
1/2 cup cream of rice with 1tbl spn almond butter and sf chocolate syrup
intra workout meal
intra workout shake 25g whey hydroslate 150g vitargo
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
going out to a steak house and i am going to have a monster burger and fries. my carb of choice will def be a monster chocolate chip cookie sunday
meal 5
80g dark matter post workout

[Trixie]

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

I'm not sure anyone will even realize how crazy this workout was! Great job adding on to your great crazy no-one-can-undesrtand, workouts.
~Trixie~

[guns01]

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

today:

chest/delts
10 min treadmill warmup
banded db flat press 25x10 45x10 65x10 (green band warmups) 85x8 100x8 110x8 ds 110x8ds 75x8ds 55x8ds iso hold 35for 15 sec parnter pressing down at the mid point. work sets were done with red band because the green band was to much to move up as heavy as i wanted to go today so the drop was 8reps drop 8reps drop 8reps then iso hold with partner pressing down hard at mid point with band still on
incline bb press speed work 135x6 185x6 (warmup) 205x8 225x8 245x8(lost speed on 3d rep but made the last 5 slow and controlled)
bb bench press speed work 135x5 185x5(warmup) 205x5 225x5 255x5 (lost speed on last 3 reps but got them all)
machine flyes 90x12 105x12 120x12 (partner pressing adding resistance at the mid point holding the contraction)
reverse pec deck 60x25 75x25 90x25 (partner pushing resistance at the bottom 1/3 for 15 secs
db lat raises 20x10 25x10 30x10

done for the day. fast pace moved some pretty heavy weight and the pump was damn damn good. got this session done in about an hour and 20 minutes. great day overall but i am ready for a rest day


meal 1
16oz top round steak w/a1
2 tbl spn coconut oil
meal 2
75g myfusion probiotic pro 3cups almond milk
1/2 cup cream of rice with 1tbl spn almond butter and sf chocolate syrup
intra workout meal
intra workout shake 25g whey hydroslate 150g branch chain maltodextrin
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz ground turkey burgers stuffed with banana peppers w/ mustard and pretzel buns
8oz red potatoes
meal 5
80g dark matter post workout

i may opt out of the planned burgers for pizza today because i didnt cheat yesterday but most likely i will stick with the plan cause the mrs is working a shift today

[animal87]

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

Must of been one of those days going around. I got a little sick in the parking lot after.

[guns01]

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

today:

legs
10 min stepmill warmup
seated leg curls 75x15 90x15 105x15(warmups) 120x12 150x12 165x12 180x12
squats 185x10 225x10 (warmups) 275x10 315x10 365x10 ds 405x5ds 315x10ds 225x15 (these were stupid brutal today)
leg extensions 105x12 105x12 105x12(5)(1) first two sets are straight with a hard squeeze at the top 3d set was straight then 5 forced reps with a 10 sec iso hold at the bottom third partner pushing against it
hacks 230x20 270x20 360x20 (4) last set included 4 10 sec iso holds
lying leg curls 90x12 100x12 110x12(1) last set included a 10 sec iso hold after the straight reps

done for the day. this was a brutal ass kicking session. so brutal in fact that i had to pause and slow down on my squats because my stomach rolled over on me after the first set. so it took a bit longer than i like to finish the squats. after the drop set i was freaking wasted so it was a mental push to finish the workout. i did get it knocked out and i actually left the gym wabbling a little bit. now my legs are buckling so it was mission accomplished.


meal 1
16oz top round steak w/a1
2 tbl spn coconut oil
meal 2
75g myfusion probiotic pro 3cups almond milk
1/2 cup cream of rice with 1tbl spn almond butter and sf chocolate syrup
intra workout meal
intra workout shake 25g whey hydroslate 150g branch chain maltodextrin
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz strip steak sandwiches w/ whole wheat buns and the works
8oz red potatoes
meal 5
80g dark matter post workout

[guns01]

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

Heavy dumbbell rows.... I like

yeah me to but my breakfast and 2d meal didnt like them to much haha. i kept it down though

[gusto77]

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

today:

back (secondary day)
10 min treadmill warmup
one arm db rows 45x10 65x10 85x10(warmups) 100x10 115x10 125x10 135x10
rope cable pullovers 30x10 35x10 45x10 50x10
wide grip lat pulldown stretchers 60x10 70x10 80x10 90x10 (partner presses down from mid point to the bottom expanding the scapula)
reverse grip one arm pulldowns 20x10 30x10 40x10 50x10

done for the day. great pump day for back. this is my first serious run at trying to train back 2x per week to bring it up a bit. should be interesting and hopefully we will see some dramatic improvements on stage next year.


meal 1
16oz top round steak w/a1
2 tbl spn coconut oil
meal 2
75g myfusion probiotic pro 3cups almond milk
1/2 cup cream of rice with 1tbl spn almond butter and sf chocolate syrup
intra workout meal
intra workout shake 25g whey hydroslate 150g branch chain maltodextrin
meal 3
16oz shake and bake ranch chicken w/ketchup
8oz sweet potato
meal 4
16oz steak kabas w/veges
8oz red potatoes
meal 5
80g dark matter post workout

Heavy dumbbell rows.... I like

[guns01]

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

today:

back (secondary day)
10 min treadmill warmup
one arm db rows 45x10 65x10 85x10(warmups) 100x10 115x10 125x10 135x10
rope cable pullovers 30x10 35x10 45x10 50x10
wide grip lat pulldown stretchers 60x10 70x10 80x10 90x10 (partner presses down from mid point to the bottom expanding the scapula)
reverse grip one arm pulldowns 20x10 30x10 40x10 50x10

done for the day. great pump day for back. this is my first serious run at trying to train back 2x per week to bring it up a bit. should be interesting and hopefully we will see some dramatic improvements on stage next year.


meal 1
16oz top round steak w/a1
2 tbl spn coconut oil
meal 2
75g myfusion probiotic pro 3cups almond milk
1/2 cup cream of rice with 1tbl spn almond butter and sf chocolate syrup
intra workout meal
intra workout shake 25g whey hydroslate 150g branch chain maltodextrin
meal 3
16oz shake and bake ranch chicken w/ketchup
8oz sweet potato
meal 4
16oz steak kabas w/veges
8oz red potatoes
meal 5
80g dark matter post workout

[guns01]

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

love the workouts brotha. been using a few in my lifting. thank you!

good stuff man. hopefully they arent kicking your ass as bad as mine. some how they always look better on paper and in my head than when i am actually doing them

[SwoleZilla]

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

love the workouts brotha. been using a few in my lifting. thank you!

[guns01]

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

Beastl as always my brother. What is this exercise by the way: toe press ts

toe press is what i call calf raises on a leg press or the machine. and the ts is for tri set, three movements back to back to back with almost no rest in between

[animal87]

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

Beastl as always my brother. What is this exercise by the way: toe press ts

[MOUNTAIN-MAN]

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

Nice arm day bro beastley